Basic power requirements
Last reviewed: 20.11.2021
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Proper nutrition is aimed at achieving and maintaining the desired body composition, as well as maintaining a high potential for physical and mental work. The balance of energy with consumed energy is necessary to maintain body weight. Energy consumption depends on age, gender, weight, metabolic and physical activity. If the energy received exceeds the consumable, then the weight increases. If energy consumption is less than consumption, weight loss is observed.
The daily requirements for essential nutrients also depend on age, gender, weight, metabolic and physical activity. Every 5 years, the Food and Nutrition Administration of the National Academy of Sciences / National Research Council of the US Department of Agriculture (USDA) issues nutritional recommendations that include recommended norms for the consumption of proteins, energy, certain vitamins and minerals (RDAs). For lesser known vitamins and minerals, their safe and adequate daily requirement is indicated.
Pregnant and infants have special nutritional needs.
The USDA publishes the Nutrition Handbook, which lists the recommended daily intake of various food groups. Some nutritionists recommend consuming more fruits and vegetables. For elderly people, for whom there are separate food requirements, a separate food pyramid was created. Adequate fluid intake is the basis of this pyramid.
Serving Size
|
Food group |
Serving Size |
|
Bread, cereals, rice and pasta |
1 slice of bread 1 ounce * ready-to-eat cereals 1/2 cup cooked cereals, rice or pasta |
|
Fruit |
3/4 cup fruit juice 1 medium apple, banana or orange, 1/2 cup chopped, cooked or canned fruit |
|
Meat, poultry, fish, eggs, dried beans and nuts |
1/2 cup cooked dried beans 2-3 ounces cooked lean meat, poultry or fish (1 egg or 2 tablespoons peanut butter corresponds to 1 ounce lean meat) |
|
Milk, yoghurt and cheese |
1 cup of milk or yogurt 1.5 ounces of natural cheese 2 ounces of processed cheese |
|
Vegetables |
3/4 cup vegetable juice 1 cup fresh deciduous vegetables 1/2 cups of other vegetables, boiled or freshly cut |
1 ounce - 28,349 g.
Fats should account for about 30% of total calories, saturated and trans fatty acids - less than 10%. Excess consumption of fat, including saturated fat, increases the risk of developing atherosclerosis. Replacing saturated fats with polyunsaturated fatty acids can reduce the likelihood of atherosclerosis. The usual use of food additives is not necessary or useful; some additives can be harmful.