「今日は食べすぎちゃった。」
普段はなんとなく食べる量が決まっていたり、お腹がいっぱいになる目安も決まっているかと思いますが、
気を抜くとついつい食べ過ぎてしまうこともありますよね。
今日はそんな「食べすぎ」について、食事量との関係を見ていきます。
最近食べ過ぎている日が多い気がする人は参考にしてみてください。
「食べ過ぎの量の目安」は年齢や活動量によって違う
一回の食事量を「グラム」で見た場合の年代別の食事量を見ていきます。
20歳以下の場合
20歳以下の人が一回の食事で食べる適量についてのグラム数は、食品や栄養素によって異なります。
一般的な目安としては、以下のようになります。
主食（ご飯・パン・麺類）：身長や体格によって変わりますが、ご飯なら165g（普通のご飯茶碗1杯）が適量です。
肉類：40～60g（肉類薄切り2枚くらい）
魚類：40～100g（魚類1切れ）
卵：50g（卵1個分）
大豆製品：豆腐100g（豆腐1／4丁）、または納豆40g
いも類・かぼちゃなど：50g（小2切れ）
果物：100～200g（握りこぶし一つ分くらい）
油：10～20g（小さじ1杯程度）
野菜類：100g以上・4種類以上
これらはあくまで目安であり、個人の体質や活動量によっても調整が必要です。
また、一日の食事全体でバランス良く摂ることが大切です。
20代の場合
20代の人が一回の食事で食べる適量についてのグラム数は、食品や栄養素によって異なります。
一般的な目安としては、以下のようになります。
主食（ご飯・パン・麺類）：身長や体格によって変わりますが、ご飯なら150cm以下の場合は110g（普通のご飯茶碗の7分目）、
150～165cm程度の場合は165g（普通のご飯茶碗1杯）、165cm以上の場合は220g（普通のご飯茶碗1.5杯）が適量です。
肉類：40～60g（肉類薄切り2枚くらい）
魚類：40～100g（魚類1切れ）
卵：50g（卵1個分）
大豆製品：豆腐100g（豆腐1／4丁）、または納豆40g
いも類・かぼちゃなど：50g（小2切れ）
果物：100～200g（握りこぶし一つ分くらい）
油：10～20g（小さじ1杯程度）
野菜類：100g以上・4種類以上
これらはあくまで目安であり、個人の体質や活動量によっても調整が必要です。
また、一日の食事全体でバランス良く摂ることが大切です。
30代の場合
30代の人が一回の食事で食べる適量についてのグラム数は、食品や栄養素によって異なります。
一般的な目安としては、以下のようになります。
主食（ご飯・パン・麺類）：身長や体格によって変わりますが、ご飯なら150cm以下の場合は110g（普通のご飯茶碗の7分目）、
150～165cm程度の場合は165g（普通のご飯茶碗1杯）、165cm以上の場合は220g（普通のご飯茶碗1.5杯）が適量です。
肉類：40～60g（肉類薄切り2枚くらい）
魚類：40～100g（魚類1切れ）
卵：50g（卵1個分）
大豆製品：豆腐100g（豆腐1／4丁）、または納豆40g
いも類・かぼちゃなど：50g（小2切れ）
果物：100～200g（握りこぶし一つ分くらい）
油：10～20g（小さじ1杯程度）
野菜類：100g以上・4種類以上
これらはあくまで目安であり、個人の体質や活動量によっても調整が必要です。
また、一日の食事全体でバランス良く摂ることが大切です。
40代の場合
40代の人が一回の食事で食べる適量についてのグラム数は、食品や栄養素によって異なります。
一般的な目安としては、以下のようになります。
主食（ご飯・パン・麺類）：身長や体格によって変わりますが、ご飯なら150cm以下の場合は110g（普通のご飯茶碗の7分目）、
150～165cm程度の場合は165g（普通のご飯茶碗1杯）、165cm以上の場合は220g（普通のご飯茶碗1.5杯）が適量です。
肉類：40～60g（肉類薄切り2枚くらい）
魚類：40～100g（魚類1切れ）
卵：50g（卵1個分）
大豆製品：豆腐100g（豆腐1／4丁）、または納豆40g
いも類・かぼちゃなど：50g（小2切れ）
果物：100～200g（握りこぶし一つ分くらい）
油：10～20g（小さじ1杯程度）
野菜類：100g以上・4種類以上
これらはあくまで目安であり、個人の体質や活動量によっても調整が必要です。
また、一日の食事全体でバランス良く摂ることが大切です。
50代の場合
50代の人が一回の食事で食べる適量についてのグラム数は、食品や栄養素によって異なります。
一般的な目安としては、以下のようになります。
主食（ご飯・パン・麺類）：身長や体格によって変わりますが、ご飯なら150cm以下の場合は110g（普通のご飯茶碗の7分目）、
150～165cm程度の場合は165g（普通のご飯茶碗1杯）、165cm以上の場合は220g（普通のご飯茶碗1.5杯）が適量です。
肉類：40～60g（肉類薄切り2枚くらい）
魚類：40～100g（魚類1切れ）
卵：50g（卵1個分）
大豆製品：豆腐100g（豆腐1／4丁）、または納豆40g
いも類・かぼちゃなど：50g（小2切れ）
果物：100～200g（握りこぶし一つ分くらい）
油：10～20g（小さじ1杯程度）
野菜類：100g以上・4種類以上
これらはあくまで目安であり、個人の体質や活動量によっても調整が必要です。また、一日の食事全体でバランス良く摂ることが大切です。
60歳以上の場合
60歳以上の人が一回の食事で食べる適量についてのグラム数は、食品や栄養素によって異なります。
一般的な目安としては、以下のようになります。
主食（ご飯・パン・麺類）：身長や体格によって変わりますが、ご飯なら150cm以下の場合は110g（普通のご飯茶碗の7分目）、
150～165cm程度の場合は165g（普通のご飯茶碗1杯）、165cm以上の場合は220g（普通のご飯茶碗1.5杯）が適量です。
肉類：40～60g（肉類薄切り2枚くらい）
魚類：40～100g（魚類1切れ）
卵：50g（卵1個分）
大豆製品：豆腐100g（豆腐1／4丁）、または納豆40g
いも類・かぼちゃなど：50g（小2切れ）
果物：100～200g（握りこぶし一つ分くらい）
油：10～20g（小さじ1杯程度）
野菜類：100g以上・4種類以上
これらはあくまで目安であり、個人の体質や活動量によっても調整が必要です。
また、一日の食事全体でバランス良く摂ることが大切です。
量だけではなく、成分も大切
一日の食事で取り入れたい栄養成分には、3大栄養素（タンパク質・脂質・炭水化物）とビタミン・ミネラルがあります。
それぞれの栄養成分の役割と一日に必要な摂取量は以下の通りです。
タンパク質：
筋肉や臓器などの構成要素であり、酵素やホルモンなどの体の機能を調整する役割があります。
一日に必要な摂取量は、男性で50～60g、女性で40～50g程度です。
脂質：
エネルギー源となるほか、細胞膜やホルモンの材料となります。また、脂溶性ビタミン（A・D・E・K）の吸収を助けます。
一日に必要な摂取量は、エネルギー摂取量の20～30%程度です。
ただし、飽和脂肪酸は7%以下に抑えることが望ましいです。
炭水化物：
ブドウ糖や果糖などから構成されており、主にエネルギー源として利用されます。
一日に必要な摂取量は、エネルギー摂取量の50～65%程度です。
また、食物繊維も炭水化物の一種であり、便通を促したり血糖値やコレステロール値を調整したりする効果があります。
一日に必要な摂取量は、男性で20g以上、女性で17g以上です。
ビタミン：
体内では合成できないか、あるいは十分に合成できない栄養素であり、代謝や免疫機能などに関与します。
ビタミンには脂溶性ビタミン（A・D・E・K）と水溶性ビタミン（B群・C）があります。
一日に必要な摂取量は、ビタミンごとに異なりますが、過剰摂取による健康障害を回避するために耐容上限量も設定されています。
ミネラル：
体内では合成できない栄養素であり、骨や歯の形成や神経伝達などに関与します。
ミネラルには多量ミネラル（ナトリウム・カリウム・カルシウム・マグネシウム・リン）と
微量ミネラル（鉄・亜鉛・銅・マンガン・セレン・クロム・モリブデン・ヨウ素）があります。
一日に必要な摂取量は、ミネラルごとに異なりますが、過剰摂取による健康障害を回避するために耐容上限量も設定されています。
これらの栄養成分をバランス良く摂るためには、「栄養バランス」を意識した食事メニューにすることが大切です。
[quads id=1]
「食べすぎの量はどのくらい？」についてのまとめ
食べる量には適量があり、食べ過ぎないことが大切です。
とはいっても、気が抜けて食べ過ぎてしまう日もあります。
自分の食べる量の適量を知り、普段の生活から健康を意識できるようにしたいですね。
[quads id=1]
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