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Nutrition
Basics of nutrition
Nutrition
Basics of nutrition
100 questions
How much water should I drink per day?
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30-35 ml per kg of body weight.
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For 70 kg — 2.1-2.5 liters.
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More during exertion and heat.
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All liquids are considered.
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The guideline is light yellow urine.
What is KJHU?
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Calories, proteins, fats, carbohydrates.
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Mifflin formula for calorie calculation.
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Proteins: 1.5-2g/kg.
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Fats: 0.8-1g/kg.
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The rest — carbohydrates.
Which products are rich in protein?
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Chicken breast — 31g/100g.
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Beef — 26g.
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Fish — 20-25g.
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Eggs — 13g.
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Cottage cheese — 18g.
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Legumes — 20-24g dry weight.
Are fats healthy?
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Fats are necessary.
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Healthy: olive oil, avocado, nuts, fish.
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Limit: saturated fats (red meat).
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Exclude: trans fats.
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25-35% of caloric intake.
Are carbohydrates harmful?
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Carbohydrates are the main energy source.
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Complex: whole grains, vegetables — healthy.
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Simple: sugar, white bread — limit.
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Completely eliminating is harmful.
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Choose quality sources.
What is the glycemic index?
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The rate at which blood sugar rises.
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Low GI (<55): whole grains, legumes.
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High GI (>70): white bread, sugar.
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Low GI foods keep you full longer.
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Overall diet is more important than the GI of individual foods.
How many times a day should you eat?
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There is no universal answer.
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3 times is enough for most.
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Frequent snacks do not speed up metabolism.
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The main thing is total calorie intake and quality.
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Listen to your hunger.
What is fiber and why is it needed?
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Indigestible fibers.
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Norm: 25-35g per day.
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Sources: vegetables, fruits, whole grains.
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Improves digestion.
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Lowers cholesterol, controls blood sugar.
Is it okay to eat after 6:00 PM?
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The timing of eating is less important than total calorie intake.
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The myth about forbidding eating in the evening.
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Important: food quality and portion size.
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Heavy food before sleep interferes with sleep.
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If hungry — eat light.
What are superfoods?
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Marketing term.
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No scientific definition.
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Ordinary foods are just as good: cabbage, carrots.
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Variety is more important than individual foods.
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Don't believe in magical properties.
Is vegetarianism healthy?
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Can be beneficial with proper planning.
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Watch out for B12 (supplements are essential).
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Iron, zinc, omega-3 sources are important.
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Protein from various sources.
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Consult a doctor.
What are probiotics and prebiotics?
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Probiotics are beneficial bacteria.
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Sources: yogurt, kefir, sauerkraut.
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Prebiotics are food for bacteria.
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Sources: onions, garlic, bananas, oats.
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Support gut health.
Is dietary cholesterol harmful?
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Dietary cholesterol has less impact on blood levels.
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Trans fats and saturated fats are more important.
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Eggs can be eaten daily.
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Overall diet is more important than individual foods.
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Take a test to understand your level.
How much salt can you eat?
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WHO recommends up to 5g per day.
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Most people eat 9-12g.
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Main sources: processed foods.
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Excess increases blood pressure.
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Cook at home, control salt.
Is breakfast beneficial?
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Not mandatory for everyone.
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If you're not hungry in the morning — you can skip it.
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Overall daily intake is important.
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A quality breakfast provides energy.
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Avoid sugary cereals.
What are organic products?
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Grown without synthetic pesticides.
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Not proven to be healthier.
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More environmentally friendly.
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More expensive than regular ones.
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Priority: variety and freshness are more important.
How to read product labels?
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Ingredients in descending order.
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Check the portion size.
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Look at added sugar.
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Compare per 100g, not per portion.
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Fewer ingredients — usually better.
Is gluten harmful?
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Harmful only for celiac disease (1% of the population).
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Gluten sensitivity is rare.
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No reason for healthy people to avoid it.
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Gluten-free products are not healthier.
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Get tested if you suspect intolerance.
Are smoothies healthy?
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Can be healthy if balanced.
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Add protein and fats.
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Do not replace a full meal.
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Easy to overconsume calories.
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Fruit juice — concentrated sugar.
How to eat when engaging in sports?
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Protein: 1.6-2.2g/kg for muscle growth.
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Carbohydrates before workout for energy.
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Protein after workout (within 2 hours).
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Drink enough water.
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Total calorie intake is more important than timing.
Basics of nutrition: how to assemble a balanced plate?
Start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbs + healthy fats. This is a simple base.
Basics of nutrition: how to choose daily products?
Practice for 'Basics of nutrition': plan 2–3 basic dishes per week and prepare stock. It makes maintaining a diet easier without stress.
Basics of nutrition: how to understand if your diet is balanced?
Answer for 'Basics of nutrition': look at regularity and balance, not at 'perfect' products. Calorie and protein deficits/excesses matter most.
Basics of nutrition: what are the most common nutrition mistakes?
For 'Basics of nutrition' it is useful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of nutrition: question №25
If the question is about 'Basics of nutrition', for GI symptoms or diseases it is better to coordinate the diet with a doctor/dietitian.
Basics of Nutrition: How to Assemble a Balanced Plate?
In 'Basics of Nutrition,' avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: How to Choose Daily Products?
Start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple foundation.
Basics of Nutrition: How to Understand if Your Diet is Balanced?
Practice for 'Basics of Nutrition': plan 2–3 basic dishes per week and prepare stockpiles. It's easier to maintain a stress-free diet.
Basics of Nutrition: What are the most common nutrition mistakes?
Answer for 'Basics of Nutrition': focus on regularity and balance, not on 'ideal' products. Calorie and protein deficits/excesses matter the most.
Basics of Nutrition: Question №30
For 'Basics of Nutrition,' it is helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
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