BJU: food calorie table

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

Everyone would like to be he althy and look good. Sometimes these aspirations are drowned out by laziness, unwillingness to spend time on yourself or limit yourself in something. Be that as it may, it is very important to monitor not only the appearance, but also the diet, because it is he who forms us from the inside, and therefore is responsible for our appearance. There are many nutrition strategies, diets, advice from nutritionists and doctors. It is very difficult for the average person to understand this information chaos, it is even more difficult to understand what will be right for each specific individual. All he althy eating suggestions are based on a scheme such as the BJU food calorie table, so we advise you to familiarize yourself with it.

What is BJU?

For each product, caloric content was once calculated - the amount of energy that a person will receive from this food. It is indicated on the packaging of any product, measured in calories and joules. Calorie content is made up of various types of substances that are contained in the product - proteins, fats and carbohydrates (hence the name - BJU-table). All components are indicated based on 100 grams of product. A complete table of BJU will allow a person to independently calculate how many substances he consumes per day and adjust the diet as needed. And as a result, become he althier!

Correct ratio of elements

BJU-table will allow you to eat consciously, balancing portions. This is especially important not only for overweight people, but also for he althy young people. No one has ever been harmed by attention to their own he alth. There is a correct ratio of proteins, fats and carbohydrates, which should be achieved in the daily diet using the table. We get the largest percentage of fast energy from carbohydrates, they should be from 45 to 65% of the total diet. Proteins are a building material for muscles, it is recommended to give them 20-30 percent. Fats can make up 10-20% of your daily nutrient intake. Of course, there are no rigid limits, and everyone can adjust this approximate ratio for themselves.

Convenient table

It's time to ask yourself how the BJU table works. This is a classification of all the products that we eat, indicating the ratio of proteins, fats and carbohydrates and calories per 100 grams. The table can be compiled independently by drawing a sheet for meals and signing under each of them the approximate calorie content per 100 grams and volume. Such a table will help build your menu for the day and pay attention to weaknesses, for example, sweet or fatty.

For clarity, you can even recordyour data, such as weight, height, gender and age, to see how close you are to ideal. If the issue of nutrition is of particular concern to you, the BJU table (excel), which you can create yourself, will help you. It will always be at hand, there you can take personal notes in the margins to always be aware of changes in your diet and plan it wisely.

Main Sections

The design of the table has long been known. All products and liquids are divided into columns, which allows you to quickly find them. Traditionally, the following product groups are distinguished:

• alcoholic drinks;
• soft drinks;
• bread and baked goods;



• cereals, cereals, legumes;
• vegetables and herbs;
• fruits and berries;
• nuts and seeds;
• meat, poultry;
• fish and seafood;
• eggs;
• flour, starch, pasta;
• milk and dairy products;
• butter, margarine, fat;
• confectionery;
• mushrooms.

Based on this list, you can make up your daily diet, because BJU - food table - demonstrates everything very clearly, you just need to know what you are preparing your lunch from. It's important to remember that you're only listing the portion you've eaten, so you don't have to take into account the full amount of food used in cooking.

Calculations for culinary masterpieces

Calculating the calorie content of a bowl of soup or a pie based on ingredients alone is difficult. Withonly an experienced hostess can handle this, and even then the result will be approximate. Anticipating such a situation, the compilers of the tables went further and brought the most common dishes into a separate column. This is a standard Russian cuisine set of soups, hot dishes, desserts, salads, pancakes, pies, pizza.

Of course, part of our diet is prepared foods bought from supermarkets, as well as dishes from cafes and fast foods. The BJU table of ready meals contains a lot of canned food, as well as dishes from popular catering chains. For athletes who use special supplements, there is also a special column containing information on gainers, protein shakes and bars.

Guide to action

BJU-table is universal, it includes almost the entire possible range of food products. The calorie content of everything eaten in a day can be added up and get the figure of your daily intake. If you intend to lose weight, you will most likely have to cut down on your calorie intake. If you

doing sports, you should ensure that the protein content exceeds the fat content. If you are comfortable with your weight, such a calculation will be an interesting learning experience.

Such an invention as a BJU-table allows you to keep weight under control, not in vain at the first stage of treatment for obesity, nutritionists recommend writing down everything a person eats during the day. Given the numerical data of the table, this will be an even more visual aid.

Additions to tables

In addition to the fact that you can find out the calorie content of the product, you can use additional features of the services. For example, the ability to calculate calories burned. To do this, you need to choose the type of activity (this can be housework, playing with children, cleaning, walking), its specific expression (jogging, playing hopscotch with children, washing windows, etc.) and the time you spent. In this way, you can find out how much your appetites correspond to real energy expenditure.

Some sites are equipped with a convenient search for the name that you enter in the field, in this case you do not need to delve into the categories and search for the desired name for a long time. It will also be interesting to know how ingredients affect calories and what can be avoided by replacing one fat with another, for example. The same goes for sweets. By learning which treats are less harmful, you can make the right choice without completely limiting yourself in your favorite foods.

Everything is in your hands

Calorie food and BJU-table allow everyone to monitor their nutrition and he alth. Any literate person must know these basics in order to be confident in the choice of products and diet.

Our body works based on how we treat it. Lack of sleep, fatty foods, lack of vitamins, strong coffee and alcohol - and now, the immune system is weakened, there is no strength, and the mood leaves much to be desired. Only we ourselves can afford to live a full life. To do this, you need to play sports, walk in the freshair, devote time to sleep and rest, arrange a psychological relaxation for yourself, eat he althy and natural products. In this case, the body will be filled with energy, internal strength, and even if you reduce the number of calories, all vital systems will work perfectly.

The calorie table is a great help in any situation. Look for recipes for delicious and he althy dishes, cook, experiment and do not overeat, and then your life will become brighter and better!