March 29, 2022 Admin Home page » Important nutritional points
How much food does a person eat on average per month? List of the most popular products. Interesting Facts.
Have you ever wondered how many products a person needs per month, because within 30 days a decent amount of products are consumed per person, but which ones and how many remain a mystery. At the time the article was published on the calendar on March 29, 2022, the coronavirus is in full swing in the world, which will later become history, but people are stocking up on goods for future use, fearing shortages and rising prices.
In addition, the information below will be useful for general development and in terms of approximate calculation of financial costs for food throughout the month.
Of course, these are only approximate calculations based on average data, because some are capable of consuming more than 1 kg in 1 squat. food, others barely 400 grams. will fit. The calculation was based on vital products that are in demand most often + their quantity is such that the body receives all the necessary components.
The information will be presented in quantitative terms, because the cost of food in different regions and countries can fluctuate greatly, and the list of food products itself is as follows:
Cereals and potatoes
The most common food products after bread are buckwheat, oatmeal, rice and millet; 1 person consumes 10.5 kg of these cereals per month. Potatoes on average will be 5 kg, pasta and spaghetti will be 3 kg. However, you should not purchase large quantities at once, because such products often harbor insects.
If you have already purchased “six months in advance”, store the cereals in a tightly closed container with the addition of a sprig of mint, a piece of foil, a small bag of salt, and also use dry lemon peel.
How many times a day should you eat? How to speed up metabolism? Important questions about nutrition
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Is it worth eating meat, do diets help - discussion of issues related to nutrition, as a rule, causes heated debates and discussions. And the product manufacturers themselves are ready to go to great lengths to highlight their product and show that it is healthier than others. Together with the ready-made food delivery service Grow Food, we figure out how things really are and answer the main questions about nutrition.
How often should you eat during the day?
There are no good studies on this matter, which means there are no hard and fast rules either. Healthy people need to focus on the feeling of hunger. That is, it is not at all necessary to eat large portions two or three times a day, you can eat five or seven times, but little by little. The main thing is to avoid overeating. According to the recommendations of the British National Health Service, men need to get about 2,500 kilocalories from food per day, and women - about 2,000 kilocalories. These guidelines can be used as a starting point. If you don't want to count calories, that's okay. It is much more important to learn to listen to your body and not eat when you are already full.
Grow Food delivers ready-made meals for five meals a day. This regime will allow you to eat often, not feel hungry and not go beyond the required daily caloric intake. And also - not to think about where to get food and what to eat. On the Grow Food website you can choose a diet depending on your goals and preferences.
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What should the portion size be?
Small, plus it must comply with the recommended standards (they are different for each type of product). As for the content, according to experts from the Harvard School of Public Health, more than half of the plate should be occupied by vegetables and fruits - they should be eaten at least 400 grams per day. The remainder should be divided between proteins and carbohydrates, with a preference for poultry and fish and whole grains.
If at home it’s relatively easy to figure out portions, then in cafes and restaurants problems may arise. The fact is that over the past 20 years, portions in restaurants have increased significantly. However, there are rules that will help you not to overeat there too. For example, order something for two (or three), avoid buffets, opt for steamed food, choose appetizers and sides instead of main courses.
What if I want to lose weight? What is better - fasting, diet or maybe detox?
No, restrictions and prohibitions only stimulate overeating. In addition, on a diet, the body begins to save energy and slows down the basal metabolism. Fasting is also a bad option - it’s hard and pointless (lost kilograms will most likely return). And yes, the popular intermittent fasting is no exception. There is too little data confirming its effectiveness and safety. As for detox, this is completely an invention of marketers. In fact, detox has nothing to do with smoothies and vegetable broths; it is only needed for serious poisoning. And remember: all experiments with nutrition have quite a few contraindications. An effective way to control weight is to eat a balanced diet every day, taking into account the recommendations of nutritionists.
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Grow Food proves that eating well can be delicious. Without the feeling that you are on a diet and limiting yourself in something. The menu even includes desserts, shawarma and burgers. The company uses mainly dietary meats - chicken and turkey fillets, and in the Daily, Power and Balance lines, in addition to beef, there are also lean pork tenderloins and fish dishes.
What about metabolism - how to speed it up?
Metabolism is the totality of all chemical processes that constantly occur in the body. These processes require energy. Metabolic speed is influenced by quite a few factors: weight, age, gender and genes. For example, muscles require more energy than fat cells, so people with more muscle mass have faster metabolisms. As a person ages, he becomes less mobile - muscle tissue decreases, fat tissue increases. This explains the fact that metabolism can slow down with age.
Although you can't influence your basal metabolism, you can control how many calories your body burns through exercise. The more active you are, the more calories you burn. It's likely that people you think have "fast metabolisms" are actually just more active and active than others. So trying to speed up your metabolism is in vain, the only thing you can do is to pay enough attention to daily physical activity.
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For those who play sports, Grow Food has developed Balance and Power programs. The Balance line is suitable for anyone who actively trains - the optimal ratio of fats, proteins and carbohydrates helps maintain athletic shape. And the Power program is for professional athletes who want to gain muscle mass. There is also the Fit line - it has fewer calories, but if desired, the diet can be supplemented with vegetables and fruits.
Is it necessary to eat meat? And how many?
Yes, doctors recommend eating meat, but they advise limiting consumption to three servings per week (this will not in any way affect your health or the amount of nutrients you get from meat). Three servings are equivalent to 350–500 grams of finished product. Such recommendations are due to the fact that in 2015, the World Health Organization summed up the preliminary results of many years of research into red meat and its effect on the body. A WHO report released found that eating processed meat increases the risk of colon and rectal cancer, and eating red meat may also increase the risk of pancreatic and prostate cancer. Despite the fact that the danger itself is low and meat is not the main risk factor for these types of cancer, it is still worth listening to the recommendations.
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What about sugar and salt? How many of them can you eat?
Doctors recommend eating no more than 30 grams of “free sugars” per day (that’s two tablespoons) - their amount should not exceed 10% of the total calorie content of foods consumed.
This advice also applies to fruit juices and smoothies - they contain no less sugar than regular sweet soda, while you get more calories than if you ate the same apple whole. Other sugars, such as those found in fruits and dairy products, are considered part of a healthy human diet. And yes, trying to completely give up sugar is pointless - in moderate doses it is completely harmless (but in large quantities it can cause weight gain and deterioration of teeth).
As for salt, according to WHO recommendations, the daily intake for healthy people is five grams (a little less than a level teaspoon), plus you need to take into account the salt that manufacturers add to many products (pickles, sausages, chips). If you eat more, then there is a high risk of harming the heart and blood vessels. Plus, you can replace regular salt with iodized salt - WHO recommends it as a preventive measure for iodine deficiency.
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Are there foods that you should definitely avoid?
It is worth giving up industrial products that contain trans fats (they are found in baked goods and fast food). Today, the permissible norm is no more than 1% of the total calorie intake. These fats are dangerous because they can cause cancer and heart problems. WHO has presented a package of measures to completely eliminate industrially produced trans fats from food products by 2023.
However, you need to remember that there are no clearly “bad” foods - the point is that industrially processed food and the nutrients it contains (saturated fat, sugar) make up only a small part of the diet.
Well, preservatives and glutamate are definitely evil, aren’t they?
No, monosodium glutamate (or glutamic acid salt) is not only not dangerous, it is actually necessary for the body - this amino acid is part of any protein. Synthetic glutamate, of course, is no different from natural glutamate (the law of constant composition has not been repealed). The same applies to preservatives: they suppress the development of fungi and other harmful organisms in products. A complete list of all permitted additives can be found in SanPiN - all substances in it are safe.
And yes, it is not at all necessary to buy exorbitantly expensive products whose labels say “non-GMO” or “organic.” There is no data that would prove the dangers of GMO products and the benefits of “organic” products.
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Is it true that it is better to choose low-fat foods?
Complex issue. National nutritional guidelines may advise drinking no more than three cups of skim milk per day. But while low-fat foods contain plenty of calcium, they often contain a lot of starch and sugar. So for now, it still makes sense to buy low-fat foods (and watch the amount of dairy fat you eat throughout the day).
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There are a total of five nutrition programs on the Grow Food menu. If you can’t decide, there is a test food delivery for the whole day for 650 rubles. On average, food delivery for five days will cost 3,600 rubles, but you can also choose the option for a full week - for 4,800 rubles. Fresh food is delivered two to three times a week at a time convenient for you. Ready-made meals are packaged in containers - you can take them with you to work, heat them in the microwave and store them in the refrigerator for several days (all thanks to airtight packaging). Meduza readers can make their first order with a 1,000 ruble discount. To do this, after placing your order, you need to call the Grow Food hotline and give the operator the promotional code MEDUZA . The promotion is valid until October 5.
Vegetables
Be sure to buy the so-called borscht set, consisting of 1 kg. onions, 2 kg. carrots and 5 kg. cabbage You shouldn’t buy a lot of tomatoes, cucumbers, lettuce and broccoli at once, because they spoil relatively quickly.
In addition, a total of tomatoes, peas and corn will require about 7.5 kg.
Summarizing
If we combine the data from several scientific works, we can draw the following conclusions:
- Meal frequency does not significantly influence weight fluctuations in adults. The only exceptions are athletes or workers who have a daily high level of stress;
- frequent meals in small portions lead to an improvement in overall well-being and health, normalize blood pressure, blood sugar levels, etc.;
- increasing the number of meals leads to an even distribution of the amount of protein entering the body. And this promotes optimal muscle growth.
Optimal serving size
In addition, there is often confusion with serving sizes. Here it is possible to point out “American” portions, that is, the most common amount of food that is served in the USA.
Economic abundance in this region has also led to a culture of gluttony and, if you look at typical portions in American fast food and restaurants, they tend to be larger than European ones and a little larger than common sense would require.
If we talk about the optimal serving size, then you should turn your gaze to the East. For example, to India, where there is Ayurveda (ancient medicine) which gives many reasonable prescriptions. It also indicates the optimal serving size, which is equal to the volume that fills your cupped palms.
Note. The large portion problem is the leading cause of obesity in America. People in this country are culturally conditioned to use much more food than they need.
