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Daily ration. CHILD FROM 10 TO 13 YEARS..   Breakfast: 1 cup fresh fruit juice (citrus juice, preferably), 1 bowl of cereal + milk or bread or buttered toast + honey or jam. Lunch: salad 80 g + 2 teaspoons of oil, 100 grams of meat or fish or 2 eggs, 250 g of potatoes or 65 grams of pasta or rice or vegetables at will, seasoned with fresh butter (1 to 2 tablespoons coffee), 30 g cheese or yogurt or cottage cheese 100 g, with 1 tablespoon sugar (if vegetables were not consumed input, provide 1 fruit), bread, water. Taste: 1 to 2 glasses milk hot or cold, flavored or not, + bread with honey, jam or chocolate as the appetite; 1 fruit eventually. Dinner:vegetables or pasta, rice, potatoes (depending on the vegetable lunch), 1 egg or 1 slice of ham, green salad (depending on the lunch menu), desserts cereal with milk or cheese and fruit, bread, water.

TEEN.  Add 30 g of cheese at breakfast. Cold meat, fish (70 to 100 g) or 2 eggs for dinner. Increased quantities of bread and starches.

ADULT.  A hot or cold beverage can replace the taste. Same total quantities of meat, fish or eggs as a teenager, but less at dinner. Ensure adequate calcium intake and adequate calories in the morning.

ELDERLY.  Foods easy to chew and digest, to ensure milk products (1 per meal). Meat, fish and eggs: 80 to 100 g at noon, 1 egg or egg dish with dinner. 1 cup milk + cookies in the afternoon

Energy needs.   Expressed in kilocalories or kilojoules. They are released into the body as heat and work. [1 kcal = 4.185 kJ. 1 gram of carbohydrate or 1 gram of protein provides 4 kcal (17 kJ). 1 g fat, 9 kcal (37.5 kJ).]

Daily needs (calories). Male : 2 500 à 2 700 ; Female : 2 000 à 2 200.

Energy consumption. Basal metabolism is the energy expenditure of a subject at complete rest, fasting, at a temperature of 16 to 18 o C. Expense comprehensive background: man 1 580 kcal per 24 h, 1 400 women. The activity is: 1 o) for expenses not apparent (digestive process, keeping the body temperature), 2 o) expenses vary depending on the degree of 'subject's activity (muscle activity professional sports, etc..).

Average consumption (in calories). Per Minute squash, skiing 15; running, cycling, tennis singles 13; swimming 12; Rowing 11; canoeing, gymnastics, horse riding, 10 downhill skiing, mountaineering, basketball 9; Sailing 8; football 7, 6 hiking, golf, tennis table 5; Cricket 4, archery, walking 3; failures 2; base station (desktop) 1.5. By 24 h: 14 321 rider.

In order to burn 1 tablespoon of mayonnaise (140 calories), you need: 3 / 4 hour walk, 10 sugars (200 calories): 1 hour walk or 15 minutes of tennis, 2 buttered toast with jam (300 kcal) 1 h race, 1 whiskey (or 1 drink) plus 5 biscuits, nuts 40 and 10 cocktail crisps (500 calories): 3 hour hike.

Balance. Rations must maintain a balance between antioxidant nutrients: carbohydrates, proteins, fats, animal and plant proteins, animal fats and plant (needed to balance the saturated fat and unsaturated).

Proportions to be maintained between foods(according to Dr. A. Creff: Form 421). 4 servings of carbohydrates [1 cereal or starch, 1 vegetable cooked, 1 salad, 1sweet foods (honey, fruit)]; 2 proteins [1 without calcium (meat, fish), 1 with calcium (milk, cheese)], 1 fat [1 / 2 animal fats (butter) 1 / 2 vegetable (olive seasoning)].


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