Physiological nutritional standards. Human nutrition standards

The nutritional standards of the population are established in accordance with the norms of human physiological needs in nutrients and energy.

The norms of human physiological needs for nutrients and energy are scientifically based norms that fully cover the body’s costs and provide it with all the necessary nutrients in the required quantities and the most beneficial ratios for the body.

“Norms for physiological needs for nutrients and energy” are not constant values. They are periodically clarified and revised in connection with changes in the demographic structure of the country’s population, working and living conditions of people, and with the emergence of new data from science and practice in the field of food hygiene.

The first norms of physiological needs were developed in 1951 for the adult population. Later (in 1968, 1982, 1991) they were refined and expanded. Standards of physiological needs have been developed for children, the elderly, pregnant and nursing mothers.

In 2008, “Norms for physiological needs for energy and nutrients for various groups population Russian Federation"(MP 2.3.1.2432-08), which were approved by the Chief State Sanitary Doctor of the Russian Federation on December 18, 2008.

“Norms of physiological needs for energy and nutrients for various groups of the population of the Russian Federation” is a normative document that determines the values ​​of physiologically based norms of consumption of irreplaceable (essential) nutrients and energy sources, adequate levels of consumption of micronutrients and biological active substances with an established physiological effect.

Nutritional standards are values ​​that reflect the optimal needs of individual population groups for nutrients and energy.

The 2008 nutritional standards contain a number of new scientific data, previously unknown and little known:

• the indispensability of polyunsaturated fatty acids (PUFAs) of the omega-3 and omega-6 families has been proven;
• the vital need for dietary fiber has been proven;
• a negative effect on the body of trans isomers of fatty acids and saturated fatty acids has been established;
• the mechanisms of action of a number of microelements, in particular zinc, selenium, copper, manganese, chromium, have been deciphered;
• an important role in a number of metabolic processes of boron, silicon, vanadium, germanium and other trace elements has been identified;
• A large number of minor substances have been discovered.

Physiological requirements for nutrients and energy have been developed for the following purposes:

- for orientation medical workers and the population in matters of rational nutrition;

— as a criterion for assessing the actual nutrition of the population;

— to plan the provision of food to the population by territory, taking into account changes in the demographic composition of the population and the socio-economic situation of the population of the Russian Federation;

- as average approximate values ​​reflecting the optimal needs of individual population groups for basic nutrients and energy.

Nutritional standards presuppose the quantitative and qualitative aspects of nutrition.

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There is such a term as however, although often used, it is imprecise. It is more correct to talk about the physiological needs of the body for basic nutrients. In Russia they were defined in 1930; currently there are many similar norms.

In 1991 they were installed based on coefficient physical activity(CFA), which is calculated as the ratio of energy costs per day to the value of the main volume.

The norms also include the ratio between carbohydrates, proteins and fats - 50:15:35. Calorie standards are determined by gender, age, motor activity, health status and other factors.

For example, for women the norm is 2100, for men - 2700. In children, these indicators are determined by the intensity of plastic processes (growth), physical activity, and from the age of 11 - gender.

A version developed by US scientists in 1989 of daily food consumption standards by caloric content + in accordance with age and gender.

Historically changed depending on living conditions. For example, 5 million years ago people ate much more than they do now; foods were high in calories and varied. His energy expenditure was about 5000 kcal, since he hunted, obtained food and constantly waged a fierce struggle for existence.

A modern person who does not play sports spends a little more than 2000 kcal, but consumes more and ends up overeating. In addition, with age, a person’s need for food and physical activity decreases.

Meanwhile, the opportunity to eat tasty and plentiful food often increases. At the same time, the quality of nutrition and balance do not improve. As a result, body weight increases, diseases appear, quality of life deteriorates, and its duration decreases.

Nutritional balance

The composition and quantity of products determine the amount of energy received. The energy balance in the human body can be represented as follows.

Energy input:

• Caloric content of nutrients.
• Composition of nutrients.
• Micro - and macroelements.
• Vitamins.
• Liquid.

Energy consumption:

• Processes of cell growth and renewal.
• Performing mechanical work.

Energy value of food products and need for them

- Proteins are the basis of life and nutrition. Their minimum requirement for intake is 1 g per 1 kg of body weight, for a growing teenager’s body - 5 g. As a result of one meal, 20 - 30 g of protein is absorbed within three hours.

Another strict requirement for food is environmental cleanliness. However, this issue is extremely complex, for this reason constant environmental control of food products is necessary.

Based on , an adult needs the following amounts of basic nutritional components per day:

• two liters of water;
• eighty to one hundred grams of fat (10% of which plant origin);
• no more than zero point one gram of vitamins;
• no more than twenty grams of salts;
• zero point seventy-five hundredths - one and a half grams of protein per 1 kg of weight.
• ten grams of carbohydrates per 1 kg of body weight.

Institute public health Switzerland proposed an original classification of seven food groups.

1. Eggs, meat, fish:

• Iron.
• Squirrels.
• Vitamins A, PP, B2, B1, B12, B6.

2. Dairy products:

• Squirrels high value, enriched with calcium.
• Vitamins A, PP, R.

3. Root vegetables:

• Vitamins C and A.
• Carbohydrates.

4. Berries and fruits: vitamin C.

• Vitamins C, A, K, P, folic acid.
• Cellulose.

6. Fats, including PUFAs (polyunsaturated fatty acid).

7. Bread, grain products:

• Carbohydrates.
• Vitamins PP, B2, B1.
• Iron.

Nutrition standards

Energy consumption

In the process of mental or physical labor, the human body consumes energy. The expended energy is replenished with nutrition. Decay and oxidation nutrients- a source of energy in the human body.

Distinguish basic And general exchange. By basal metabolism we mean energy consumption under standard conditions: in a person lying quietly, but not sleeping, in the morning on an empty stomach. In addition to the main metabolism, general metabolism also includes energy expenditure for all other types of activity, for example, muscle work.

Where does the energy consumed during basal metabolism go? 26% is spent by the liver, and the same amount is spent on the work of relaxed muscles, 18% by the brain, 9 and 7% by the heart and kidneys, respectively, 14% by all other organs.

The basal metabolic rate in adolescents is higher than in adults. So, if an adult spends 100.56 kJ per 1 kg of body weight per day, then a teenager spends 142.6 kJ. On average, a teenager’s total metabolism is 209.5-272.35 kJ per 1 kg of body weight per day.

The general exchange largely depends on a person’s lifestyle, his profession, and age. It includes the basal metabolism and the energy that a person spends on additional loads: digesting food, mental and physical work, and professional activities. Energy expenditure increases significantly with muscle loads. Any waste of energy is accompanied by biological oxidation of organic substances and needs to be replenished.

When compiling nutrition standards Average energy consumption per week and one-time loads are taken into account.

German scientist Max Rubner established an important pattern. Proteins, carbohydrates and fats are interchangeable in energy terms. Thus, 1 g of carbohydrates or 1 g of proteins during oxidation gives 17.17 kJ, and 1 g of fat - 38.97 kJ. This means that in order to correctly create a diet, you need to know how many kilojoules were spent and how much food you need to eat to compensate for the energy expended, i.e. it is necessary to know human energy expenditure and energy intensity(calorie content) food . The last value shows how much energy can be released during its oxidation.

Research has shown that when choosing the optimal diet, it is important to take into account not only calorie content, but also the chemical components of food. Plant protein, for example, does not contain some amino acids that humans need, or contains them in insufficient quantities. Therefore, in order to get everything you need, you need to eat much more food than required. In animal food, proteins are amino acid composition meet the needs of the human body, but animal fats are poor in essential fatty acids. They are found in vegetable oil. This means that it is necessary to monitor the correct ratio of proteins, fats and carbohydrates in daily ration and take into account their features in food products of various origins.

Various foods contain different quantity vitamins, inorganic and ballast substances. Thus, apples, meat, liver, pomegranates contain a lot of iron salts, cottage cheese contains calcium, potatoes are rich in potassium salts, etc. But some substances may be contained in large quantities in foods and not be absorbed in the intestines. For example, carrots contain a lot of carotene (from which vitamin A is formed in our body), but since it dissolves only in fats, carotene is absorbed only from products containing fats (for example, grated carrots with sour cream or butter).

Determination of nutrition standards

Food must replenish energy costs. This is an indispensable condition for maintaining human health and performance. Nutrition standards have been determined for people of various professions. When compiling them, daily energy consumption and energy value of nutrients are taken into account.

If a person is engaged in heavy physical labor, his food should contain a lot of carbohydrates. When calculating daily ration The age of people and climatic conditions are also taken into account.

Approximate norms daily requirement human nutrition

Experts advise counting your daily intake calories: the number of commonly consumed foods on a plate,that is, the average home diet or what you would expectget it in restaurants or cafes. Balance between calorie intake and use allows maintain the vital functions of the body.

Nutrients, necessary for a person, have been well studied, and it would be possible to formulate artificial diets containing only substances necessary for the body. But this would most likely have dire consequences, since the work of the gastrointestinal tract is impossible without ballast substances. Such artificial mixtures would not travel well digestive tract and were poorly absorbed. This is why nutritionists recommend eating a variety of foods and not limiting yourself to one diet, but always taking into account energy expenditure.

Healthy eating

Nutrition is considered healthy if, regardless ofcultural traditions and personal preferences the body receivesall the nutrients and substances it needs,in the required proportions and quantities, no more and no lessshe, - this is the basis healthy eating.

Only a varied diet based on the consumption of different food groups,provides the body with all necessary substances.The main condition for a healthy diet is the consumption of all types of nutrients.substances: performing a structural function (proteins), providing the body with energy(carbohydrates and fats) and performing regulatory functions (vitamins and minerals). Onlyvaried diet based on consumption various types products, providingProvides the body with all nutrients.

To avoid excess food consumptionand malnutrition should be kept in proportionwhen consuming certain nutrientssubstances. To determine the proportions forthe basis must be taken as a general needindividual person, calculatedin accordance with his age, height,weight, build and activity.

Atadherence to the principles of healthy eatingvitamin content is regulatedand minerals in food, since dailythe need for these substances is minimaland they enter the body as part ofvarious products.

Nutritional standards largely depend on a person’s energy expenditure. There is a distinction between basal metabolism, which takes into account energy expenditure in a state of physical and mental rest (it is measured under standard conditions that are the same for all subjects), and general metabolism, which reflects a person’s real energy expenditure, including basal metabolism. Trained people spend energy more economically than untrained people. When compiling a daily diet, the energy content of food and its qualitative composition are taken into account. The German scientist M.E. Rubner found that 1 g of proteins and carbohydrates provides 17.17 kJ, and 1 g of fat 38.97 kJ.

Rational nutrition means nutrition that is sufficient in quantity and complete in quality. The basis of rational nutrition is balance ( optimal ratio) all food components. At least 60 substances that make up human food require such a balance (essential and nonessential amino acids, polyunsaturated fatty acids, phosphatides, lecithin and sterols, including cholesterol, β-sitosterol, fats, sugars, starch and pectins, vitamins, minerals elements, organic acids, etc.). Modern nutritional hygiene studies not only the usefulness of vital substances exogenously entering the body, but also the issues of optimal synthesis of these substances in the body itself.

Rational nutrition is important factor improving the level of public health. Rational nutrition should take into account age, character labor activity, gender, climatic, national and individual characteristics. The monotony of food interferes with nutritional balance and inhibits internal synthesis of substances. Shutting off certain groups of food products for a long time and sharply narrowing their range limit the body’s ability to select vital substances, balance and maintain them normal level internal synthesis. The problem is most full use synergistic properties of nutrients, allowing to ensure balanced and complete nutrition with its minimum energy value, is important task food hygiene.

Daily calorie requirements have been developed for people of active age in populated areas with good or satisfactory public services (Table 1), as well as daily protein and fat requirements (Table 2). Installed and tested in practice the following principles nutritional balance: 1) ratio of proteins, fats and carbohydrates - 1:1:4; 2) the amount of proteins (see Proteins in nutrition) - 14-15% of daily calories; 3) the amount of animal proteins - at least half of the daily protein requirement; 4) amount of fat (see Fats in nutrition) - 30% of daily calories; 5) specific gravity of animal fat - 75-80% and vegetable oil- 20-25% of the daily norm; 6) the amount of carbohydrates - 55-56% of the daily calorie intake.

Table 1. Daily nutritional intake for an adult in calories

Note. Professional groups: I - professions not related to physical labor; II - professions of mechanized labor; III - professions of non-mechanized or partially mechanized labor; IV - professions of heavy, non-mechanized labor.

Table 2. Daily intake of proteins and fats

Table 3. Daily nutritional norms for children


* Nutrient and energy requirements are given without taking into account nutritional value mother's milk.

Children need relatively more plastic substances. Taking into account this requirement, special physiological nutritional standards have been developed for children (Table 3).

Differentiation of the energy value of food depending on climatic conditions is carried out by reducing fat consumption in the southern zone and increasing it in the northern. The specific gravity of protein remains constant in all climatic zones. The rationing of carbohydrates is changing significantly, the proportion of which is increased in the diet of people living in the southern zone, and slightly reduced in the northern regions.

Energy indicators of nutrition are not the same in different climatic zones. In the northern zone they are increased and in the southern zone they are decreased. Calorie content and the ratio of basic nutrients in different climatic zones for the male population engaged in mental work and other activities not related to physical labor are shown in Table 4.

Nutrition for older people is built taking into account the characteristics of the aging body: a decrease in the intensity of oxidative processes, a decrease in cell activity, a slow progression metabolic processes, decrease in the functionality of the digestive glands, etc., reduction in the functions of all body systems and development atrophic processes. Hence the need to limit nutrition in old age. This limitation is made in accordance with the volume physical activity and the general level of mobility of the older person. For elderly people and old age The following physiological nutritional standards have been developed (Table 5).

Table 5. Daily nutritional intake for older people

For people over 70 years old, see table 6 for energy and nutrient requirements.

The diet of older people contains less carbohydrates and partly fats ( daily norm no more than 80 g, including 70% animal and 30% plant). Refined foods are especially limited: sugar, confectionery, and bakery products premium, polished rice, semolina etc. The share of sugar should be no more than 15%, and the share of carbohydrates in potatoes, vegetables and fruits should be no less than 25% total number carbohydrates of the daily diet. It is desirable to increase the specific gravity of whole grain products (bread made from wallpaper flour, etc.). The rational norm of proteins in old age is considered to be 1 8 per 1 kg of body weight. In old age, the quality of protein in the daily diet is important.

Milk proteins are of particular value - the most profitable sources essential amino acids(cm.). Animal products should provide about 60% of the total protein in the diet, half of which should be milk proteins.

Nutrition should be based on the digestibility of food products. Digestibility coefficients of basic food products are given in Table 7.

IN rational nutrition important importance is attached to vitamin content. Vitamins (see) are vital in all age groups. The norms for vitamin requirements (mg/day) are given in Tables 8 and 9.

* For other vitamins, the requirements have not yet been clarified and are under development.

It is not always possible (for example, in the winter months) to satisfy the body’s need for all vitamins due to their natural content in food products. Hence the need to vitaminize the population synthetic vitamins. In the USSR, flour, sugar, milk, edible fats(Table 10).

Fortification can also be carried out by directly introducing vitamins into food before consumption (in children's institutions, hospitals, sanatoriums, factory and other public canteens). Priority vitaminization ascorbic acid children in child care institutions are subject to (35 mg/day per child) and patients in medical institutions(100 mg/day per patient). Play an important role in nutrition minerals(cm.).

Minerals are rightfully classified as biologically essential substances. To ensure their digestibility, minerals must be balanced.

Human physiological need for certain mineral elements is given in table 11.

Diet is important. For an adult, the most justified is four meals a day with intervals between meals of 4-5 hours (Table 12).

Note. Option I - 3 meals a day; Option II - 4 meals a day.

For people with mental work and older age, the diet can be more uniform without sharp discharge breakfast and lunch.

Nowadays, there are different nutritional standards, but they were originally defined in Russia in 1930. It's correct to say - physiological needs the human body in useful nutrients.

The physical activity ratio (PFA) formed the basis in 1991 for calculating nutritional standards.

Balance in daily menu ordinary person should be between proteins, fats and carbohydrates, the following:

• Proteins – 15%
• Fats – 35%
• Carbohydrates – 50%

If you play sports or drive active image life, then the ratio is:

• Proteins – 25-40%
• Fats – 10-20%
• Carbohydrates – 40-60%

The specific amount of food and calories - each person must calculate independently, taking into account age, gender, physical activity and activity throughout the day.

It is considered the average statistical norm for women - 2000-2100 Kcal, and for men 2600-2800 calories per day.

During their growth period, children should receive sufficient amounts of proteins, fats, carbohydrates and nutrients such as vitamins, minerals, etc.

If you look into history, then before people consumed 2 times more calories than today. This is due to the fact that they led an active and extreme lifestyle, constantly moving, hunting, in general - “surviving as best they could.” Of course, they spent a large amount of body energy to maintain their existence. Today, many people work in offices and do not spend much energy; therefore, nutritional standards have been significantly reduced. Previously men We consumed about 5000 Kcal per day, and now it’s 2 times less, so compare how the diet has changed today.

If guys and girls play sports or lead an active lifestyle, then their need is 500-1500 kcal more, depending on the intensity and load.

Ordinary people, if they eat a lot a day and violate established norms, will gain weight, and perhaps even become obese. Therefore, it is necessary to adhere to the optimal calorie menu for the day.

Important components of proper nutrition and nutrients

• Proteins are the main building blocks for muscles. This does not mean that only athletes and bodybuilders should use it. For the health of an ordinary person, you need 1 gram per 1 kilogram of weight per day, if your weight is 50 kg, then 50 grams. squirrel. During growth, a child needs 2-5 times more protein (2-5 grams per 1 kg of weight), as the body is forming and growing. The amount of protein at one time is 20-30 grams, because more can not be absorbed at a time. Take this point into account when planning your diet if you play sports.
• Fats are a spare or reserve source of energy for the body. There are healthy and unhealthy fats. Healthy fats have a positive effect on your health and should be added to your diet. The essential ones are found in fatty tuna, herring, mackerel, salmon and others.
• Carbohydrates are the main source of energy. There are “fast” and “slow” carbohydrates. As you understand, preference should be given to “slow” carbohydrates, they are healthier. A large number of consumption of carbohydrates turns into subcutaneous deposits if the body does not absorb them at once. And the risk of deposits in subcutaneous fat refers to “fast” carbohydrates. “Slow” carbohydrates are starch, glycogen, cellulose; they are found in buckwheat, rice, durum pasta and much more.
• Vitamins and mineral - play important role in human health. Be sure to eat foods rich in vitamins and minerals every day. useful substances. Vitamins influence the growth and development of people, mental and physical performance, are involved in regulating metabolism and protecting the body from diseases, etc.