The daily calories - not only the quantity but also the quality

April 28, 2011

  • The daily calories - not only the quantity but also the quality
  • Calorie diet

 daily calories
 Standard daily calories considered: 2605 calories for women and 2079 kcal for women. In reality, however, the rate depends on lifestyle and other factors - for example, such as height, age, physical activity level and body type.

 The daily calories - not only the quantity but also the quality

Calories in zavisimocti of age

For example, boys between the ages of one and three years is required per day, on average, 1230 calories, the girls of the same age - 1165 kcal .  At the age of four to six years, boys and girls need 1715 and 1545 Kcal a day, respectively, .  The daily calories for boys from seven to ten years - 1970, for girls - 1740 .  Teenagers from eleven to fourteen years, every day need to consume: boys - 2220 kcal for girls - 1845 kcal; between the ages of fifteen and eighteen, respectively, in 2755 and 2100 kcal .  Then, a period of rapid growth stops, and adults need to have fewer calories: the rate for men between the ages of nineteen and fifty years - 2605 kcal for women - 2079 kcal .  For older people, the rate is usually the same, but it can vary depending on the health and lifestyle of the person .  The daily calories for pregnant and lactating women is not established, but it is believed it at least 500 kcal higher than the normal rate .

 The daily calories - not only the quantity but also the quality

Calorie diet

Forty-five to sixty-five percent of all the calories a person should be obtained from carbohydrate foods. For example, if the rate - 2000 kcal of carbohydrates in the diet should be from 900 to 1300 Kcal.

Fats - the second most important food group, and its representatives in the diet should be twenty-five to thirty-five percent. Based on the rules in 2000 kcal, a person needs 60-90 grams of fat per day. Preferably, eat foods rich in unsaturated fats; saturated fat and especially of trans fat should be avoided.

Protein foods should be fifteen to thirty-five percent of total daily calorie intake, or 0.8 g per kilogram of body weight (for small children, this rate is slightly higher, because they grow quickly and need a large amount of material to increase the amount of muscle tissue). For example, a person whose weight is sixty kilograms per day require 48 grams of protein. To calculate the rate for themselves, multiply your weight in pounds by 0.8.

In addition, the daily calorie consumption, and involves a certain amount of nutrients. The following table provides a recommended daily rate for a variety of vitamins and minerals for the daily requirement of 2,000 kilocalories.


2400 mg


3500 mg


25 g

Saturated fatty acids

20 g

Vitamin A

5,000 IU (international units)

Vitamin C

60 mg


1000 mg


18 mg

Vitamin D

400 IU

Vitamin E

30 IU

Vitamin K

80 mcg (micrograms)


1.5 mg


1.7 mg


20 mg

Vitamin B6

2 mg

Folic acid

400 g


6 g

Pantothenic acid

10 mg


1000 mg


150 mcg


400 mg


15 mg


70 mcg


2 mg


2 mg


120 g


75 mg


3400 mg

The power supply system for patients with diabetes

April 21 2012

 System power diabetes
 Catering according to medical recommendations for a diabetic can be without exaggeration a matter of life and death. If you do not have diabetes, eating in accordance with the rules, which adhere to diabetics, you can adjust the level of sugar in the blood.

You think you do not need? Have you ever noticed that you are ups and downs in energy throughout the day, the mood often changes without obvious reasons? If not - then, perhaps, you really do not need. And if it happens to you, keep in mind that the reason for this may be sudden changes in blood sugar levels Blood sugar - a very important indicator  Blood sugar - a very important indicator
 . Many women, for example, working mothers who have particularly pressed for time, run up to the nearest cafe to refresh, to "charge" for the day. If you have diabetes, it can cause serious health problems. However, such a diet is unlikely to enjoy perfect health and body. The following information is important for diabetics, but it will be useful to anyone who cares about their health.

 The power supply system for patients with diabetes


Do not think that all diabetics are harmful carbohydrates. The recommended rate of starchy products in one meal contains 80 calories, 15 grams carbohydrate, no more than three grams of protein and not more than one gram of fat. This, for example, one-third cup of cooked barley cereal or pasta. While those who want to keep the blood sugar level Blood sugar - one of the main indicators of human health  Blood sugar - one of the main indicators of human health
   under control, it is better to eat whole-grain starchy foods, it does not mean that all food pleasures come to an end. Whole grains are actually tasty by themselves and one can cook a variety of dishes, including for the holiday table.

 The power supply system for patients with diabetes

Meats and substitutes

Proteins are essential for the health of the body and it should not be forgotten, even for vegetarians. The system allows diabetics safely eat foods containing proteins, but the use of some of them should be limited, even those who do not have diabetes. Normally, each serving should contain about seven grams of protein. Therefore, you should regularly eat fish, chicken, beef, lean pork or soy meat substitutes such as veggie bacon.

 The power supply system for patients with diabetes

Other products

They are not necessary to completely abandon even diabetics. In one portion 20 should be less calories and carbohydrates than five grams. This may be tea, coffee and sugar substitutes, broth, various sugar-free gelatin. If in doubt, do not hurt you like this food, consult your doctor.

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  • nutrition in diabetes