Food culture. How to learn to eat right.

The concept of "food culture" in various scientific papers is interpreted in different ways. In this article I will try to systematize this concept for modern man and give practical advice to normalize their own food culture.

Let's take a moment to look at the pyramid of needs of the famous American psychologist Abraham Maslow. In it, you can see that the concept of "nutrition" is at the base of the pyramid. It follows from this that all major personal achievements cannot be fully realized without the qualitative satisfaction of basic physiological needs, which means that a person as a person will not be able to fully realize himself.

So, we can safely say that food culture is one of the main components of the foundation of the personal development of each person.

Do you want to be healthy, successful, look beautiful and young? To do this, you definitely need to bring the culture of your own food in order. If you decide to take this step, then I advise you to identify 4 basic requirements for yourself, which you should definitely adhere to:

• Composition and quality of products.
• Food Prem Mode
• form of eating

Composition and quality of products

“We are what we eat” - this phrase perfectly describes this requirement. Before each meal, be sure to think about whether this food is worth it to end up in your stomach. Remember that any product you eat, one way or another, will be displayed on your well-being, mood or appearance. If you have an apple and french fries in front of you, which would you choose? A dry potato or a juicy shiny apple? Here, the inner intuition itself will tell you what you can eat and what it is better to refrain from. Remember, also, about the composition of the products. Each person for a full life needs to receive a certain amount of proteins, fats and carbohydrates. Moreover, this amount is strictly individual for each organism, physique and lifestyle. Be careful with all kinds of diets. It’s one thing if a professional doctor prescribes a diet for you to improve your well-being, it’s completely different when, dreaming of losing a few kilograms, you starve yourself.

Eating mode

Most people who work from 9:00 to 18:00 are used to a certain "classic" eating pattern. Breakfast lunch dinner. Moreover, it does not matter at all what time it is. In the morning at 7:00 I ate a bun with coffee, in the afternoon, right at the workplace, I drank soup fast food from a cup, and in the evening, having come home, I decided to catch up: I fried the chicken, poured myself a giant portion of the side dish, ate and went to bed after dinner. There is also such a common misconception that if you skip one of the meals, then, of course, you will immediately begin to lose weight. If you decide to adopt a positive food culture, then you should radically change your attitude to the mode of eating. If you are looking for a slim figure, then the breakfast-lunch-dinner form is not for you. Also forget about skipping one meal - it won't help. Yes, of course, at first you will lose a couple of kilos, then later you will gain 2 times more.

To normalize metabolism, there should be at least 5 meals. Train yourself to eat something every 2.5 - 3 hours. Moreover, it is not necessary to add more food. Just divide the usual portions of breakfast, lunch and dinner into 5 parts. Any nutritionist on the question of how best to eat will answer you - often and a little bit. To the usual form of breakfast-lunch-dinner, it is worth adding such a concept as second breakfast and afternoon snack. It is also recommended not to eat 1.5 - 2 hours before bedtime, so as not to strain the stomach too much during the rest and not interfere with the gain of energy the next day.

form of eating

Ask yourself - how often have you had to eat on the go: standing, lying down, on the run, or stuffing sandwiches without having extra time for a snack. And what is this - you might think. But after all, your stomach is not a warehouse where you can throw everything, and then it will sort itself out. The gastrointestinal tract is very sensitive to any kind of stress, upheaval and haste. Set aside a specific time for eating and stick to it. The stomach can also be "trained to eat right." Just set yourself a reminder for every hour of eating and be sure to give yourself 15 minutes for a snack or lunch. Do not rush, chew your food thoroughly, after a while of following the regimen, you will notice how your stomach will begin to “prompt” you that it is time to have a bite. Be sure to listen to these tips.

emotional load

As mentioned above, the gastrointestinal tract is very sensitive to any kind of stress. The mood with which you eat food can affect the quality of its assimilation. If you fight and have lunch at the same time, it is likely that after a while you will get serious stomach cramps. You need to take food in a calm state. Enjoy food, savor it, try to taste every bite or sip. Allow the taste to evenly distribute to your receptors. Note for yourself this or that flavor. Let an ordinary snack become a tasting for you. This will help turn the meal into a tradition that you want to keep.

P.S.

food culture is not a measure of restriction to achieve certain goals. It's a lifestyle. You must understand for yourself that your food culture is primarily a reflection of you and your own life. If you want there to be no chaos and confusion in your life, try first to normalize your food culture, and everything else, be sure, will be tied to this.

Especially for you, on our website we have collected a whole range of organic and healthy products that will help you establish your food culture and learn how to eat right.

"You are what you eat!" - remember this and be healthy!

Parents should take care to instill in their children the culture proper nutrition. But if the parents themselves do not eat properly, then it is difficult for children to give the right example. After all, few people know that even an energy drink at home can be prepared on your own, rather than buying fizzy sweet drinks in a store.

In the smallest childhood habits of a person associated with eating are laid. The culture of healthy eating, like a person's good manners, is brought up primarily by parents, starting, as they say, "from a young age." Over time, traditions change significantly, what constituted the diet of Russians 30-50 years ago has changed dramatically in the 21st century. In addition, the older generation of Russian families was deprived of information on many topics and issues.

Our compatriot today has wide access to information about preservatives contained in products, dairy products that are stored for months even without a refrigerator, or food coloring. Under the culture of nutrition, modern people understand the implementation of certain rules, but its basis is knowledge of the effects of products on humans, their properties and their compatibility with each other. Having learned the minimum information, you can learn how to make the right choice in accordance with the individuality and lifestyle. In addition, a person with a certain amount of knowledge will prepare a culinary dish correctly, preserving all useful material in the original products.

The culture of healthy eating is based on certain principles.

It is known that the amount of energy entering the body should be equal to the amount expended over the same period of time. A person's performance decreases when switching to low-calorie food and vice versa. Body weight increases when taking high-calorie food without proper exercise and physical activity. Another principle of healthy eating culture warns that absorption will be correct when beneficial compounds are ingested in certain proportions. The diet should be strictly observed, regarding the interval between meals, as well as its quantity.

Most often, people stick to three meals a day, but it happens that they switch to eating five times a day and six. It is important not to abandon such an individual routine. The culture of nutrition is determined by self-discipline, the diet must be smart, this will only improve life.

We eat to live. The organism exists only thanks to the use and further assimilation of substances that it needs. It is very important to know what he needs, and in accordance with this form his own food culture.

Unfortunately, many people think about what they eat only if they have a disease. It's better not to bring it up.

Importance of food

This is the first thing to think about when it comes to food culture.

Food is a drink or food, due to the intake of which the body replenishes its energy reserves and substances necessary for normal metabolism.

These are proteins, fats, carbohydrates, minerals, trace elements. They are assimilated by cells, as a result of which energy is produced, accumulated, supporting the vital activity of the organism and ensuring its growth processes.

Also, food is a source of pleasure. And it is very important to eat delicious food, not only because it brings pleasure. When a person eats something pleasant, then his digestion is efficient. Saliva and gastric juice are secreted in sufficient quantities. And these are powerful substances that kill microbes that cause fermentation and rotting of undigested food.

Mode

It is extremely important in the culture of food. The concept of "mode" includes the following components:

• The amount and time of meals during the day.
• Competent distribution daily ration taking into account the energy value of products.
• Accounting chemical composition products and their weight.
• Compilation of a varied diet.
• Intervals between meals.
• The time it takes to absorb it.

Our body is a complex system. Its balance and harmony is constantly exposed to external factors. Therefore, maintaining a rhythm of nutrition is the minimum that a person can do for the normal functioning of his body.

It is extremely important to always eat at about the same time. A person who has adjusted his rhythm can even check the time by the feeling of hunger. Just in certain moments days, the digestive tract prepares itself for eating and gives signals to the body about this.

You can’t break the rhythm - you have to eat. Otherwise, the gastric juice reflexively entering at this time begins to affect the duodenum and the walls of the stomach. If this happens often, then the result may be an ulcer or gastritis.

Intervals

If a person set out to form a culture of healthy eating, then intervals should also be paid attention to. They largely determine the notorious rhythm and regime.

From a physiological point of view perfect time for food - the moment when the food that got into the stomach in the previous meal has already been digested.

There are average data for orientation. If a person’s digestion is all right, then on average it takes 4 hours to digest food. After this time, appetite usually appears. In principle, eating every four hours is the best option.

But there is also a longer interval between meals. It falls during sleep. And it should not exceed the mark of 10-11 hours.

It is not necessary to strictly adhere to this particular regimen. The most important thing is not to eat earlier than 2 hours after eating. It's just not practical. 2-3 hours is an acceptable interval, but then you need to eat in small portions.

What does the body need?

If a person is carried away by the culture of healthy eating, then he will have to delve into the study of the composition of products in order to form his diet. And it's pretty interesting. So, here is what our body needs:

• Carbohydrates. They perform supporting, structural, plastic, osmotic, receptor and energy functions. talking plain language, this is the basis, and also the main source of strength.
• Fats. This is the most concentrated source of energy. However, fat is more difficult to oxidize than carbohydrates. Therefore, its quantity must be minimized. If a person has an inactive lifestyle, then in the end everything will lead to a violation of fat metabolism and energy balance, as well as to weight gain.
• Squirrels. " Construction material» of our body. Proteins are the constituent elements of all its cells. The synthesis of enzymes, hemoglobin, peptide hormones, as well as many other processes cannot be carried out in the normal mode if they are not enough in the body.
• Vitamins and minerals. They take part in all biochemical processes of the human body. Their importance is difficult to overestimate.

It is very important that a person, engaged in the formation of a nutrition culture, learns to “supply” all the listed substances to his body, consuming their useful sources. In sweets, for example, a high concentration of carbohydrates. But will the body feel good if it lives on chocolate? Oatmeal, rice, nuts, fruits, cereals are also sources of carbohydrates, but more healthy and rich in vitamins.

Energy requirement

As mentioned above, food is the "fuel" for the body. 1 gram of proteins and carbohydrates is equal to 17 kJ, and fat - 39 kJ. How much energy a person needs is determined by his physical activity. Here are approximate data for men (for girls they are 20% lower):

• The most calm, sedentary lifestyle - 1,500 calories per day.
• Sedentary form of labor activity - 2,000 - 2,500 kcal.
• Easy physical labor- 2 500 - 3 000 kcal.
• Hard physical labor - 3,000 - 4,000 kcal.
• Very hard work - 4,000 - 6,000 kcal.

calorie count

If you want to lead a healthy lifestyle, the food culture and all of the above knowledge will definitely help. Taking into account your energy needs, it will be possible to draw up a competent diet, taking into account the calorie content of dishes.

It's simple. Take, for example, breakfast: americano with milk (56 kcal), two-egg omelette (270 kcal), 150 grams of low-fat cottage cheese (134 kcal), a few slices of grapefruit (37 kcal).

In such a very tasty set, there is everything that the body needs in the morning - a sufficient amount of proteins and carbohydrates, caffeine and vitamins. It is easy to calculate the calorie content of dishes each time.

Sugar

Carried away by the culture of nutrition, you need to pay attention to the consumption of this supplement.

Avoid white sugar altogether. This is a simple carbohydrate, which, in ordinary terms, when it enters the body along with tea or coffee, immediately goes into the side.

The maximum daily intake of sugar is 9 teaspoons for men and 6 for women. But we must remember that this element is found in many other products that we consume (fruits, juices, berries, vegetables).

So the norm for most people is exceeded at times, because they not only drink coffee and tea with sugar, but also eat food that contains it in its natural form.

By giving up sugar, a person will not only render a service to his body, but also discover new world taste sensations. Many people begin to notice a pronounced sweetness in foods that did not seem special before, feel especially pleasant aromas, etc.

Rules to Learn

If you want to accustom yourself to a healthy lifestyle, then you need to start cultivating a culture of nutrition in yourself by remembering the following points:

• You only need to eat the required amount of food. Satisfied - stop. Don't overeat. The main thing is to satisfy hunger.
• It is necessary to observe the ratio of proteins, fats and carbohydrates. It is: 1:1:4. Carbohydrates should prevail, but in different form(there are some cereals - not an option).
• Avoid white salt. The norm is 2-5 grams per day.
• If the coffee is natural, ground. After drinking a cup, after 20 minutes you need to use a glass of water to normalize the balance.
• It is important to drink a lot. 1.5-2.5 liters of water per day. Some part can be replaced green tea, natural juices.
• Vegetables are best consumed in combination with vitamin products, bran and seeds. A salad of tomatoes and cucumbers, for example, can be seasoned not with butter or sour cream, but lemon juice and sprinkle flaxseeds on top.
• Every day you need to consume mineral salts and vitamins.

These are the basic skills of a food culture. Starting to monitor your regimen, a person is guaranteed to improve well-being. At first, it may be difficult, but over time, he will notice a lightness in the body, an unusual tone, a vigorous state of the body as a whole, and even, perhaps, a normalized weight, if there were problems with it.

Basic nutrition requirements

• The diet should correspond to the age characteristics of the body.
• The qualitative composition of the food should fully provide the body with all the necessary substances. Food of animal origin best meets these requirements.

• Food should be harmless to the body, i.e., not contain pathogens and toxic substances. It must be environmentally friendly. Food that meets environmental requirements usually has a corresponding symbol on the front of the package. This sign stands for organic food.

Some chemical substances added to food products to ensure a long shelf life and give them a pleasant taste. In small quantities, such additives are harmless to the body. However, exceeding their allowable amounts can lead to poor health. Be sure to pay attention to the shelf life of products indicated on their packaging.

• Food must satisfy the body's energy needs.
• Food must contain required quantity all substances required for the growth and development of the body and the regulation of its vital activity.
• Food should be varied: the more varied the food, the greater the set of substances that enter the body.
• Nutrition should be balanced in terms of the content of various nutrients (proteins, fats and carbohydrates, vitamins, minerals and water).

Improperly organized nutrition causes serious disorders in human health.

An important hygienic requirement is a properly organized diet. This means that it is necessary to strictly observe the time of meals and the intervals between them. It is extremely important to eat at the same time. At this point, the body is adjusted to its reception. Intervals between meals should not exceed 4 hours. How many times should you eat during the day? The most correct four meals a day: breakfast, second breakfast, lunch and dinner. The distribution of calories by meals should be as follows: breakfast and dinner are approximately equal, second breakfast is significantly less than breakfast, lunch is about twice as high in calories as breakfast. The duration of the meal should be within 20 minutes.

food culture

To be healthy, it is not enough to know the basics of proper nutrition. It is necessary to master the culture of food well. It is the culture of nutrition that largely determines the state of human health for many years. You need to know how to eat properly, behave at the table, observe a diet. It is also important to eat in moderation. In general, moderation, and not only in nutrition, but also in all other manifestations of life, is a very good quality of any person. And this quality must be developed in oneself in childhood. It will help a person in any situation.

What is food culture? It provides, on the one hand, the obligatory implementation of hygiene rules, on the other hand, strict adherence to etiquette. What is etiquette? Etiquette is the established order of behavior of a person anywhere. Since we are talking about nutrition, therefore, you need to know how to behave at the table while eating. In this case, hygiene and etiquette go hand in hand. Fulfilling the rules of hygiene, a person simultaneously follows the etiquette, and following the etiquette, respectively, fulfills the rules of hygiene.

What rules must be followed, observing the culture of food?

• You can't be late for the table. Why? Because otherwise it is disrespectful to those who are waiting. And close people are usually waiting at the dinner table. In addition, eating at the same time is very useful: the body habitually adjusts to food intake, and appetite increases.
• Before you sit down at the table, be sure to wash your hands, check your appearance, hairstyle. A neat (neat) person undoubtedly makes a good, favorable impression on others.
• Approaching the table, you should sit down after the adults sit down.
• While at the table, do not hunch over and do not lean low over the plate. It is unacceptable to put your elbows on the table, stretch your legs or sit with your legs crossed, sway while sitting on a chair, or move it noisily.
• It is necessary to eat slowly, silently and always with your mouth closed (it is very ugly to slurp, squish, open your mouth wide).
• You can talk quietly at the table without attracting the attention of others.
• It is not customary to reach over someone else's plate, you need to ask to pass something that you yourself cannot get on the table.
• The plate should not be moved far away from you, nor should it be moved too close. You can drip on a tablecloth or on clothes. Both are bad.
• What is in the soup must be separated with a spoon.
• If there is meat in the soup, then you should first eat the soup, and then use a fork and knife (fork in the left hand, knife in the right) to cut and eat the meat.
• The second dish, for example, a piece of meat, should not be cut into pieces immediately, but should be eaten by cutting off one piece at a time.
• The fork must be held in the left, and the knife in right hand if both devices are used. It is customary to hold the knife and fork obliquely to the plate, without clamping them into fists.
• From a common dish (salad, sugar, meat or fish platter), you do not need to take your own spoon or fork, but use a specially designed device for this - a spoon or fork.
• Bread, biscuits, crackers, fruits can be taken by hand.
• Bread should be broken off into small pieces, not bitten off.
• Bones from meat or fish should be taken out with a spoon or fork and put on the edge of the plate or on a separate plate (the latter is preferable).
• After stirring tea or coffee with a spoon, you should not leave it in a glass or cup. Put a teaspoon on a saucer.
• Only hands and mouth should be wiped with a napkin. After eating, put a napkin on the table to the side of the plate, and paper - on a separate plate.
• After the end of the meal, the cutlery should be folded on its own plate, do not move the plate away, but wait until everyone has cleared the dishes

Not all food culture rules are given here. Books have been written about this. We advise you to read them: they will benefit you and your health.

Questions and tasks

1. Name 2-3 hygiene requirements to nutrition.
2. What is a diet plan?
3. How many times a day should you eat?
4. How should the caloric content of food be distributed among meals throughout the day?
5. What do you understand by the term "food culture"?
6. Why is it bad to be late for the dinner table?
7. How should you sit at the table?
8. Can we talk at the table?
9. How should you eat fish and meat?
10. Arrange with your parents to arrange a gala dinner in the family for any reason. Help set the table. Dress elegantly. Together at the table, try to comply with the requirements of the food culture, strictly following the etiquette. Such gala dinners can be done on other days.

What is meant by the concept of human nutrition? and got the best answer

Answer from Helga[guru]
Food culture is:
- knowledge of the basics of proper nutrition;
- knowledge of the properties of products and their effects on the body, the ability to choose and cook them correctly, using all the useful substances to the maximum;
-knowledge of the rules for serving dishes and eating, i.e. knowledge of the culture of consumption of prepared food;
-economical attitude to food.
The most important principles of rational nutrition:
Correspondence of the calorie content of food to the daily energy expenditure of a person. Violation of this correspondence causes various disorders in the body. It should be remembered that a regular decrease in the caloric content of consumed products leads to a decrease in body weight, a significant decrease in working capacity and general activity, and an increase in susceptibility to various diseases. At the same time, the supercaloric content of daily portions is extremely dangerous, from which a person draws more potential energy than he needs for the normal functioning of the body. A systematic increase in the calorie content of food leads to a significant increase in body weight, obesity, which also entails health problems.
Satisfying the needs of the body in the right amount and ratio of nutrients. For optimal assimilation of food, it is necessary to supply the body with all the nutrients in certain proportions. When compiling food rations, first of all, the balance of proteins, fats and carbohydrates is taken into account. For an adult healthy person, their ratio should be 1:1.2:4.6. Taking into account the physiological state of the body, the nature and working conditions, gender and age of a person, the climatic features of the region, scientists have developed norms for the physiological needs for nutrients and energy of various population groups. They make it possible to make a diet for each family. However, it is important to remember that the diet should contain the optimal amount of balanced nutrients, that is, have the proper chemical composition.
Diet. It includes the time and frequency of meals, the intervals between them, the distribution of calories by meals. Optimal for a healthy person is four meals a day, but three meals a day is also allowed, depending on the conditions of work or study. Each meal should last at least 20-30 minutes. This makes it possible to eat slowly, chew food well and, most importantly, not overeat. Certain hours of eating allow the digestive system to get used to a stable regimen and release the right amount of digestive juices. With four meals a day, the calorie content should be distributed among meals as follows: 1st breakfast - 18%, 2nd breakfast - 12%, lunch - 45%, dinner - 25%. Suppose that with three meals a day, breakfast is 30%, lunch - 45%, dinner - 25%. But remember: regardless of the diet, the last meal should be 1.5 - 2 hours before bedtime.
With three meals a day, breakfast usually consists of a hot dish (meat or fish with porridge or vegetables, a sandwich and some hot drink - coffee, tea, cocoa).
Lunch should return to the body the energy that it expended during the working day. When digesting a large amount of food, an increased secretion of gastric juices occurs, therefore snacks are needed in the lunch menu: vegetable salads, vinaigrette, salted fish, etc. The production of gastric juice is also “helped” by the first hot dishes that are rich in extractive substances: meat, fish, mushroom broths. The second hot dish should contain a large amount of protein, there should be an increased calorie content. It is best to finish the meal with a sweet dish, which will inhibit the secretion of gastric juice and cause a pleasant feeling of satisfaction from eating.
For dinner, dishes from milk, cereals and vegetables are preferred. Do not eat meat dishes, because they are slowly digested.