Increasingly, we are hearing from nutritionists about the 1: 1: 4 healthy eating formula. It is understood that the ratio of protein, fat and carbohydrate (BJU) in the daily diet should be about 1: 1: 4 in grams, ie there should be about four times more carbohydrates than protein and fat separately. Yulia Chekhonina, a dietitian, medical candidate, senior researcher at the Federal Research Center for Nutrition and Biotechnology, shared with us how to apply this rule in life to eat tasty and healthy.
The right carbs are beneficial
According to Chekhonina, the formula 1: 1: 4 can be taken as a guideline that sets the right direction in matters of healthy eating.
“On a plate, it should look like this: there should be about four servings of carbs for one serving of protein. To say that some of the fat should also be on the plate is wrong: they are already in our diet. Therefore, you need to focus on the parts of protein and carbohydrates. “We need this to meet the body’s needs, for example, in fiber, which is found in cereals, vegetables, fruits and berries,” said the expert.
Thus, per 100 g of protein can represent up to 400 g of carbohydrates per day. But that does not mean at all that you have to use exactly 400, maybe 200 or 300 gr.
“However, it should be more than proteins and fats, because carbohydrates are the main source of energy for our body, as evolution has developed. In addition, it is important to remember that at least 20 grams of these carbohydrates a day must come from fiber, “said the nutritionist.
Porridge omelette comrade
In the daily diet of Russians, according to the expert, there is an excess of fat. And these are extra calories that will remain in the form of fat deposits in the body. Excess carbohydrates can also lead to similar results, but this is rare. The formula of healthy eating shows that our body needs four times more carbohydrates than proteins, so we usually consume them within normal limits.
“To replenish your daily protein intake, you should take about 70-80 g. And a portion of any protein dish (meat, fish, scrambled eggs, cottage cheese) contains on average about 18-20 grams of protein. every meal on our plate should be a protein dish. For example, for breakfast, it can be an omelette, as well as a dish with carbohydrates, such as porridge. “About 40% of the protein should come from plant material,” he said.
Follow the rule of the dish
The 1: 1: 4 formula is not universal and a healthy diet should be determined individually.
“If we talk about some diseases, then everything can change. Nutritional therapy is therapy and self-medication is unacceptable. In various diseases, the needs of the body, the amount of food and the set of food can change. “For example, in diseases of the digestive system, there are many limitations: mechanically and chemically sparing food is recommended and raw vegetables and fruits during an outbreak, on the contrary, should be excluded,” explained Chehonina.
You can get a free consultation from a specialist, including proper nutrition, at any of the health centers operating throughout Russia thanks to the national project “Demography”
According to her, in this case, the so-called dish rule acts as a guideline. Observing it greatly simplifies our lives, Chekhonina is sure.
“A properly full plate saves us the trouble of counting calories and weighing ourselves. Of course, the dish must be within reasonable limits, with an average diameter of about 20 cm with a suitable serving size. A protein dish should be up to 100 grams, a side dish – up to 200 grams. “When determining the tumor, you can focus on a glass,” said the nutritionist.
However, everything here is also individual. For example, if you are planning the diet of a physically fit man who is exercising, then the portion of protein can be increased to 150 g. may be less.
Thanks to the national project Demography, the efforts of Rospotrebnadzor and experts from the Federal Research Center for Nutrition, Biotechnology and Food Safety, the project Healthy Eating is implemented in Russia. A lot of useful information on how to properly make your diet can be found on the website. healthy eating.rf.
“More is better, but less”
If you follow the rules of a healthy diet, then you should arrange five or six meals a day, keeping the ratio of protein, fat and carbohydrates. In the morning, then, our dish should have portions of protein and carbohydrates in the form of omelette or cottage cheese and porridge, to which vegetables or fruits can be added, depending on whether it is sweet or not. At lunch, the dish should have meat, fish or poultry and a vegetable side dish or vegetable soup. For dinner, you also need a carbohydrate side dish in the form of vegetables.
However, in addition to the main meals, according to Chekhonina, it is good to have snacks. May include vegetables and fruits, dairy products, in addition tea and coffee are allowed.
“The second breakfast and afternoon snack create a fractional diet and one hour before bed you can drink some fermented milk. “So, we will have six low-calorie meals a day, which at the same time will allow us to meet the body’s needs for energy”, the expert explained.
Watch out for fats in pastries and sausages
The interlocutor of the portal stressed that if one wants to get rid of extra pounds or maintain harmony and not get better, then you have to be very careful with fats.
It is important to pay attention to the fat content of the products even before buying: it should not exceed 5-7 g per 100 g of product
“If we start checking this ratio, it will immediately become clear where the extra pounds came from, even though we did not eat much and did not use anything extra. In many products, its share is increased, sometimes 15 and 20 g per 100 g of product. These are not only meat and cold cuts, but also pastries, biscuits and other confectionery products. You need to pay close attention to this. After all, we can properly fill our plate in the main meals, but get carried away with waffle tea, and they may contain up to 20 grams of fat per 100 g. “It seems we did not eat that much, but I got an excess of calories,” said the senior researcher at the nutrition center.
She explained that our body needs fats, but we get a lot from other foods and often without taking care of ourselves we get too much. Some of the fats are found in a portion of a protein dish, as well as in many sauces and vegetable oils, which we fill with vegetable side dishes.
Source: national projects.rf