Basics of nutrition
100 questions
How much water should I drink per day?
•30-35 ml per kg of body weight.
•For 70 kg — 2.1-2.5 liters.
•More during exertion and heat.
•All liquids are considered.
•The guideline is light yellow urine.
What is KJHU?
•Calories, proteins, fats, carbohydrates.
•Mifflin formula for calorie calculation.
•Proteins: 1.5-2g/kg.
•Fats: 0.8-1g/kg.
•The rest — carbohydrates.
Which products are rich in protein?
•Chicken breast — 31g/100g.
•Beef — 26g.
•Fish — 20-25g.
•Eggs — 13g.
•Cottage cheese — 18g.
•Legumes — 20-24g dry weight.
Are fats healthy?
•Fats are necessary.
•Healthy: olive oil, avocado, nuts, fish.
•Limit: saturated fats (red meat).
•Exclude: trans fats.
•25-35% of caloric intake.
Are carbohydrates harmful?
•Carbohydrates are the main energy source.
•Complex: whole grains, vegetables — healthy.
•Simple: sugar, white bread — limit.
•Completely eliminating is harmful.
•Choose quality sources.
What is the glycemic index?
•The rate at which blood sugar rises.
•Low GI (<55): whole grains, legumes.
•High GI (>70): white bread, sugar.
•Low GI foods keep you full longer.
•Overall diet is more important than the GI of individual foods.
How many times a day should you eat?
•There is no universal answer.
•3 times is enough for most.
•Frequent snacks do not speed up metabolism.
•The main thing is total calorie intake and quality.
•Listen to your hunger.
What is fiber and why is it needed?
•Indigestible fibers.
•Norm: 25-35g per day.
•Sources: vegetables, fruits, whole grains.
•Improves digestion.
•Lowers cholesterol, controls blood sugar.
Is it okay to eat after 6:00 PM?
•The timing of eating is less important than total calorie intake.
•The myth about forbidding eating in the evening.
•Important: food quality and portion size.
•Heavy food before sleep interferes with sleep.
•If hungry — eat light.
What are superfoods?
•Marketing term.
•No scientific definition.
•Ordinary foods are just as good: cabbage, carrots.
•Variety is more important than individual foods.
•Don't believe in magical properties.
Is vegetarianism healthy?
•Can be beneficial with proper planning.
•Watch out for B12 (supplements are essential).
•Iron, zinc, omega-3 sources are important.
•Protein from various sources.
•Consult a doctor.
What are probiotics and prebiotics?
•Probiotics are beneficial bacteria.
•Sources: yogurt, kefir, sauerkraut.
•Prebiotics are food for bacteria.
•Sources: onions, garlic, bananas, oats.
•Support gut health.
Is dietary cholesterol harmful?
•Dietary cholesterol has less impact on blood levels.
•Trans fats and saturated fats are more important.
•Eggs can be eaten daily.
•Overall diet is more important than individual foods.
•Take a test to understand your level.
How much salt can you eat?
•WHO recommends up to 5g per day.
•Most people eat 9-12g.
•Main sources: processed foods.
•Excess increases blood pressure.
•Cook at home, control salt.
Is breakfast beneficial?
•Not mandatory for everyone.
•If you're not hungry in the morning — you can skip it.
•Overall daily intake is important.
•A quality breakfast provides energy.
•Avoid sugary cereals.
What are organic products?
•Grown without synthetic pesticides.
•Not proven to be healthier.
•More environmentally friendly.
•More expensive than regular ones.
•Priority: variety and freshness are more important.
How to read product labels?
•Ingredients in descending order.
•Check the portion size.
•Look at added sugar.
•Compare per 100g, not per portion.
•Fewer ingredients — usually better.
Is gluten harmful?
•Harmful only for celiac disease (1% of the population).
•Gluten sensitivity is rare.
•No reason for healthy people to avoid it.
•Gluten-free products are not healthier.
•Get tested if you suspect intolerance.
Are smoothies healthy?
•Can be healthy if balanced.
•Add protein and fats.
•Do not replace a full meal.
•Easy to overconsume calories.
•Fruit juice — concentrated sugar.
How to eat when engaging in sports?
•Protein: 1.6-2.2g/kg for muscle growth.
•Carbohydrates before workout for energy.
•Protein after workout (within 2 hours).
•Drink enough water.
•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.
Basics of Nutrition: How to Assemble a Balanced Plate?
If the question is about 'Basics of Nutrition,' it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or diseases.
Basics of Nutrition: How to Choose Daily Products?
In 'Basics of Nutrition,' avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: How to Understand if Your Diet is Balanced?
Start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple foundation.
Basics of Nutrition: What are the most common nutrition mistakes?
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: Question №35
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: How to Build a Balanced Plate?
For 'Basics of Nutrition', it's helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: How to choose products for every day?
If the question is about 'Basics of Nutrition', it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or diseases.
Basics of Nutrition: How to understand if your diet is balanced?
In 'Basics of Nutrition', avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: What are the most common nutrition mistakes?
Regarding 'Basics of Nutrition', start with the plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple base.
Basics of Nutrition: Question №40
Practice for 'Basics of Nutrition': plan 2–3 basic dishes for the week and prepare stock. This makes it easier to maintain a stress-free diet.
Basics of Nutrition: How to build a balanced plate?
Answer on 'Basics of Nutrition': focus on regularity and balance, not on 'ideal' products. Calorie and protein deficits/surpluses matter the most.
Basics of Nutrition: How to choose products for every day?
For 'Basics of Nutrition', it's helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: How to understand if your diet is balanced?
If the question is about 'Basics of Nutrition', it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or diseases.
Basics of Nutrition: What are the most common nutrition mistakes?
Regarding 'Basics of Nutrition', avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: Question №45
Regarding 'Basics of Nutrition', start with the plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple base.
Basics of Nutrition: How to assemble a balanced plate?
Practice for 'Basics of Nutrition': plan 2–3 basic dishes for the week and prepare stockpiles. This makes it easier to maintain a stress-free diet.
Basics of Nutrition: How to choose products for each day?
Answer for 'Basics of Nutrition': focus on regularity and balance, not on 'ideal' products. Calorie and protein deficits/surpluses matter the most.
Basics of Nutrition: How to understand if your diet is balanced?
For 'Basics of Nutrition', it is useful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: What are the most common dietary mistakes?
If the question is about 'Basics of Nutrition', it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or illnesses.
Basics of Nutrition: Question №50
For 'Basics of Nutrition', avoid extremes and bans without reason. Sustainable habits are more important than short-term diets.
Basics of Nutrition: How to assemble a balanced plate?
On the topic of 'Basics of Nutrition', start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple base.
Basics of Nutrition: How to choose products for each day?
Practice for 'Basics of Nutrition': plan 2–3 basic dishes for the week and prepare stockpiles. This makes it easier to maintain a stress-free diet.
Basics of Nutrition: How to understand if your diet is balanced?
Answer for 'Basics of Nutrition': focus on regularity and balance, not on 'ideal' products. Calorie and protein deficits/surpluses matter the most.
Basics of Nutrition: What are the most common dietary mistakes?
For 'Basics of Nutrition', it is useful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: Question №55
If the question is about 'Basics of Nutrition', it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or illnesses.
Basics of Nutrition: How to Build 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. This makes maintaining a diet easier without stress.
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 №60
For 'Basics of Nutrition,' it is helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: How to Build a Balanced Plate?
If the question is about 'Basics of Nutrition,' it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or diseases.
Basics of Nutrition: How to Choose Daily Products?
In 'Basics of Nutrition,' avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: How to Understand if Your Diet is Balanced?
Start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple foundation.
Basics of Nutrition: What are the most common nutrition mistakes?
Practice for 'Basics of Nutrition': plan 2–3 basic dishes per week and prepare stockpiles. This makes maintaining a diet easier without stress.
Basics of Nutrition: Question №65
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: How to Assemble a Balanced Plate?
For 'Basics of Nutrition', it's helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: How to choose products for every day?
If the question is about 'Basics of Nutrition', it's better to coordinate your diet with a doctor/dietitian if you have gastrointestinal symptoms or diseases.
Basics of Nutrition: How to understand if your diet is balanced?
For 'Basics of Nutrition', avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: What are the most common nutrition mistakes?
On the topic of 'Basics of Nutrition', start with the plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple base.
Basics of Nutrition: Question №70
Practice for 'Basics of Nutrition': plan 2–3 basic dishes per week and prepare stockpiles. This makes it easier to maintain a stress-free diet.
Basics of Nutrition: How to assemble a balanced plate?
Answer on 'Basics of Nutrition': focus on regularity and balance, not on 'ideal' products. Calorie and protein deficits/surpluses matter most.
Basics of Nutrition: How to choose products for every day?
For 'Basics of Nutrition', it's helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: How to understand if your diet is balanced?
If the question is about 'Basics of Nutrition', it's better to coordinate your diet with a doctor/dietitian if you have gastrointestinal symptoms or diseases.
Basics of Nutrition: What are the most common nutrition mistakes?
On the topic of 'Basics of Nutrition', avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: Question №75
On the topic of 'Basics of Nutrition', start with the plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple base.
Basics of Nutrition: How to Assemble a Balanced Plate?
Practice for 'Basics of Nutrition': plan 2–3 basic dishes per week and prepare stockpiles. This makes it easier to maintain a stress-free diet.
Basics of Nutrition: How to Choose Products for Every Day?
Answer for 'Basics of Nutrition': focus on regularity and balance, not on 'ideal' products. Calorie and protein deficits/surpluses matter the most.
Basics of Nutrition: How to Understand if Your Diet is Balanced?
For 'Basics of Nutrition', it is helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: What Are the Most Common Dietary Mistakes?
If the question is about 'Basics of Nutrition', it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or illnesses.
Basics of Nutrition: Question №80
For 'Basics of Nutrition', avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: How to Assemble a Balanced Plate?
Start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple base.
Basics of Nutrition: How to Choose Products for Every Day?
Practice for 'Basics of Nutrition': plan 2–3 basic dishes per week and prepare stockpiles. This makes it easier to maintain a stress-free diet.
Basics of Nutrition: How to Understand if Your Diet is Balanced?
Answer for 'Basics of Nutrition': focus on regularity and balance, not on 'ideal' products. Calorie and protein deficits/surpluses matter the most.
Basics of Nutrition: What Are the Most Common Dietary Mistakes?
If the question is about 'Basics of Nutrition', it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or illnesses.
Basics of Nutrition: Question №85
If the question is about 'Basics of Nutrition', it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or illnesses.
Basics of Nutrition: How to Build 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. This makes maintaining a healthy diet easier without stress.
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 №90
For 'Basics of Nutrition,' it is helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: How to Build a Balanced Plate?
If the question is about 'Basics of Nutrition,' it is better to coordinate the diet with a doctor/dietitian if you have gastrointestinal symptoms or diseases.
Basics of Nutrition: How to Choose Daily Products?
In 'Basics of Nutrition,' avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: How to Understand if Your Diet is Balanced?
Start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple foundation.
Basics of Nutrition: What are the most common nutrition mistakes?
Practice for 'Basics of Nutrition': plan 2–3 basic dishes per week and prepare stockpiles. This makes maintaining a healthy diet easier without stress.
Basics of Nutrition: Question №95
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: How to Build a Balanced Plate?
For the 'Basics of Nutrition', it's helpful to read labels: sugar, salt, fiber, protein. Compare products per 100 g.
Basics of Nutrition: How to Choose Daily Products?
If the question is about 'Basics of Nutrition', it's better to coordinate your diet with a doctor/dietitian if you have gastrointestinal symptoms or illnesses.
Basics of Nutrition: How to Understand if Your Diet is Balanced?
In 'Basics of Nutrition', avoid extremes and unnecessary restrictions. Sustainable habits are more important than short-term diets.
Basics of Nutrition: What are the most common dietary mistakes?
Regarding 'Basics of Nutrition', start with a plate: half — vegetables/fruits, a quarter — protein, a quarter — complex carbohydrates + healthy fats. This is a simple foundation.
Basics of Nutrition: Question №100
Practice for 'Basics of Nutrition': plan 2–3 basic dishes per week and prepare ingredients in advance. This makes maintaining a diet easier without stress.