Breakfast, lunch and dinner: proper nutrition, recipes for the week, prohibited foods. Proper nutrition: diet, features and recommendations

We begin to value health only when we lose it. But it is much easier to prevent any disease than to cure it. If you include exercise, daily walks and healthy eating in your life, then you are much more likely to stay active and positive. Perhaps a good place to start is with the contents of your refrigerator. What does proper nutrition mean? Should the diet become meager or, conversely, plentiful? Let's try to figure it out.

Taking care of yourself

If there is something wrong with our body, then we begin treatment, but we need to think about the causes of health problems. It is easy, but fruitless, to look for excuses in bad foods, genetics or evil fate. The essence of the disease, as a rule, lies on the surface. Adjusting your diet will often correct the situation for the better. If you correctly prepare a diet for every day, it will be a kind of cure for many ailments and their prevention. But for many people, proper nutrition has become synonymous with tasteless food. The diet for the latter should a priori be rich in vegetables and cereals, but deprived of fats. Do you really have to say goodbye to juicy steaks, ice cream and butter cookies for the sake of health and a beautiful figure?

In fact, radical changes are not necessary at all if energy balance is maintained. According to it, the amount of energy consumed from food should correspond to daily energy expenditure. Necessary calculations they just seem complicated. The main thing when creating a menu is to distribute calories between proteins, fats and carbohydrates. The latter accounts for half of the diet, approximately 30% should be fats and 20% proteins. Meals should be frequent. Ideally, you should eat five times a day with three hours between meals. You can sometimes skip dinner, especially if you want to lose weight. There is no need to drink food down, as this disrupts the digestion process. Listen to your body and your internal clock: usually a strong appetite wakes up three times a day, and a slight feeling of hunger appears closer to noon and two to three hours before dinner. At this time, give yourself a snack, which can be modest in volume. Let it be a piece of fruit, a side of salad or a sandwich. The main thing is that it is tasty, satisfying and nutritious.

Your daily routine

If you decide to switch to proper nutrition, it is better to plan your diet for the week. You will have to do a global cleaning of your refrigerator. Can't imagine life without chocolate bars? Do you add a buttered bun to every meal? Drinking soda all day? All this adds extra calories and inches to your waist. But the key to proper nutrition is not a bunch of prohibitions, but a mature, balanced approach to your diet. If you're pining for chocolate, the risk of relapse is too great. Ideally, plan to have breakfast an hour after waking up. This period should be enough to start the body and speed up metabolism. Breakfast should be hearty. It is in the morning that you can allow yourself alluring, but such unhealthy sweets. They will burn out within a day. At noon it's time to have a snack, ideally fruity. For lunch, the ideal time period is from 13 to 15 hours. The meal should be dense and nutritious. After it, the feeling of hunger will wake up only after two hours. Dinner time can be variable, but a couple of hours before going to bed. It is better to make the evening meal light and predominantly protein. It could be poultry, fish, cottage cheese or even egg salad.

Everything is according to the rules

Proper nutrition is not such a simple matter. Preparing a diet is tedious and boring, because there are certain rules for selecting dishes depending on the state of a person’s health. By the way, serious illnesses often impose dietary restrictions. Accordingly, consultation with a doctor is required. However, the key tenets of a healthy diet are quite simple.

First of all, you need to remember that the food must be freshly prepared. There are no preliminary preparations, that is, you don’t need to cook a huge pot of borscht in the hope of making it last the whole week. Reheated porridge, potatoes and week-old salad are also not an example of healthy eating. Such food is hard on the stomach and harmful to health. It’s better to prepare food for one meal to be sure of its benefits. Next rule can make life much easier for cooks - the simpler the dish, the better. For example, stewed vegetables are better than a complex stew with sauce and all kinds of dressings. And they take less time. Another rule is a minimum of heat treatment. The maximum benefit comes from those foods that are ready to eat raw. Accordingly, give preference to fresh vegetables, fruits and herbs. However, without fanaticism, since many varieties of vegetables, as well as fish and meat, require mandatory heat treatment. Do not forget about a sense of proportion and make it a priority seasonal factor, then your food will be fresh, tasty and as safe as possible.

Your right to choose

A proper diet for weight loss every day involves eating certain foods that correspond to the main direction. The main idea lies in the preparation of simple and healthy dishes, their diversity and nutritional value. But even seemingly healthy foods should not be consumed uncontrollably. The daily menu should include at least one product from each group (dairy products, vegetables, fruits) with similar nutritional value. The following groups can be distinguished: berries/fruits, vegetable oils/seeds/nuts, vegetables, dairy and fermented milk products, seafood/meat/fish/eggs, grains/cereals.

How can you figure out which product can supplement your daily nutritional intake? First of all, the naturalness of the composition, the amount of vitamins, microelements and dietary fiber are taken into account. Dairy products without artificially added sugar are rich in protein and calcium, while grains and grains are rich in fiber and complex carbohydrates. In addition, there are many B vitamins, which have positive influence on hematopoiesis and brain function. Protein in abundance is good for breakfast, as it does not burden the gastrointestinal tract much, but gives a serious boost of energy. But you won’t be full with protein alone, so the best option for breakfast is a combination of dairy products and cereals. Closer to lunch, the body is already ready for larger portions, so you can eat heavier food. At lunch, an appetizer, first and second course are allowed, but dessert is questionable, as it can complicate digestion, causing fermentation in the stomach. By the evening digestive system tired, like the rest of the body, and therefore only light and low-calorie, but nutritious food is indicated. This could be fruits, vegetables, fish or dairy products.

What is good and what is bad?

Those people who choose proper nutrition plan their daily diet in advance. You will have to take lunch with you from home, since you won’t find healthy ready-made food in the nearest supermarket. You will also have to memorize a list of healthy and unhealthy foods. The permitted list includes dishes that benefit the body. So you will have to give up beer in the evenings and fatty whites with meat. Proper nutrition is based on fruits, vegetables, cereals, dairy products, meat and fish. Pay more attention to cabbage, which is rich in fiber, which reduces appetite and fills the stomach. If you are creating a healthy diet for weight loss every day, then turn your attention to grapefruit. This unique fruit lowers glucose levels and affects fat stores. By the way, don’t forget about apples and pears, which are a source of pectin. They perfectly fill the stomach without filling it with calories.

For a snack, choose nuts and berries. It is not only healthy, but also tasty. Control the amount of sugar in your diet and, whenever possible, replace it with safe alternatives, such as stevia. But all kinds of muesli, which many people who are losing weight choose, should be reduced in their diet. There is too much sugar, there are dyes and flavor enhancers. With such additives, a healthy diet for every day is unthinkable. Also included in the red prohibited zone are canned food, alcohol, carbonated and energy drinks. Of course, fried, salted and smoked foods are undesirable. It is better to replace them with baked and steamed ones. Confectionery are also undesirable. Strictly throw all food waste, which includes chips, glazed cheese curds, and yoghurts with fillings, into the trash. Sausage and frankfurters are allowed provided that you know their composition, that is, the use of natural products is allowed. But even in this case, moderation is important, because we must not forget about the large amount of fat in the composition. So it turns out that not everyone can create the right diet for every day. Well, in that case, take a look at the photo below, which shows a sample menu for the week. Perhaps it will help you in this difficult matter.

Combining products

Of course, the priority is the choice of natural and healthy products, but their correct combination also has great importance. Failure to comply with the main principles can ruin the whole plan and lead to indigestion. How to create a healthy diet for a week and not make any mistakes? First, you need to remember that you cannot combine different proteins. Fish should be eaten separately from eggs, and the latter should not be mixed with meat. The taste of legumes "sounds" more interesting with vegetable oil or sour cream dressing. There's a lot in beans vegetable protein, which allows you to combine them with vegetables. Fruits are absorbed very quickly, so you should not combine them with other foods. Eggs are good in dishes with vegetables and herbs. Acidic foods should not be mixed with carbohydrates, proteins should not be mixed with fats, but cabbage is almost always appropriate, as it stimulates the secretion gastric juice.

To each according to his needs

The correct diet for teenagers is not much different from the adult version, but gender differences matter. The permissible calorie content also varies greatly depending on age. When calculating, it is necessary to take into account the presence of physical activity and physiological characteristics body. His health and full development largely depend on a child’s diet. Nutrition is based on a set of useful substances and microelements. The list of permitted products depends on age. For example, food for a five-year-old baby is prohibited for infants. In shaping the diet, the feeding regimen is important, but newborns still need to be fed on demand. Initially, the basis of nutrition is mother's milk, but over time complementary foods are added. First, a spoonful, and over time the volume grows to 200 grams. The child requires the presence of cereals, milk, fish and eggs, cabbage in the menu different types and carrots. Even though it has already been proven today that daily consumption of soup does not protect against all diseases, still, in cold periods, meat soups will provide good strength, and vegetable hodgepodge in the summer will fill you up and energize you.

How to create a healthy diet for the day? Everything is quite simple, but you need to remember that the fewer snacks on the menu, the better. For breakfast, it would be good for a schoolchild to eat a plate oatmeal on milk. You can season the porridge with a spoonful of honey, and add berries or banana slices for brightness. Oatmeal will fill you up for a couple of hours, but your child will need a sandwich for a snack at school. For example, whole grain bread with a thin slice of avocado, ham, cheese and apple. Natural yogurt mixed with mustard is suitable for dressing. In addition to a sandwich, a student needs a piece of fruit and a bottle of water for a snack. For lunch you can eat a portion of fresh cabbage soup and a cutlet. Another snack - closer to noon - vegetable salad with vegetable oil and a sandwich with cheese. For dinner - light food - a portion of baked fish with a side dish of green beans and tea with honey. Before going to bed, you can drink a glass of kefir or even treat yourself and have a couple of milk crackers.

For beautiful ladies

It is easier for a girl to create a healthy diet, since she, as a rule, is less physically busy at work. A well-designed menu for the fair half should consist of 40% vegetables and fruits. If you have little physical activity, you need to add natural fiber. The basis of nutrition should be cereals and grains, especially brown rice. This is an excellent absorbent that cleanses the body of toxins. Eat more nuts to replenish your potassium stores.

A girl’s weekly diet for weight loss should be prepared taking into account the average daily caloric intake. You need to create it by cutting back on food a little and adding exercise. Most often, the total caloric intake should not exceed 1800 kcal. In the morning you can have breakfast with honey, or you can give preference to proteins. Scrambled eggs or omelet are a hearty and simple option. For lunch, even a girl can and should eat meat with a vegetable side dish. Beef steak, fillet of any bird or fish fricassee will do. Make dinner protein-packed and light. Cottage cheese with berries, protein casserole, kefir with fiber, fish with salad are suitable. But there are still snacks, without which proper nutrition is unthinkable. The daily diet includes at least two snacks. These could be sandwiches made from healthy foods, fruit and vegetable salads with butter, or lemon juice, nuts, natural yoghurts, crackers.

For the strongest

Men are allowed a higher number of calories, but they don’t particularly like to spend time at the stove, so they may be too lazy to create the right diet. The table will serve you well in this matter. Having made a plan for the week, you can slightly modify it weekly and reuse it. So, you need to start from the permissible caloric intake of 2500 kcal, which is important for a man who is not involved in heavy lifting. physical work. Otherwise, the number is growing. Energy sources should ideally be complex carbohydrates. These are vegetables, fruits, herbs, cereals and grains. But you won’t be full of them, so a healthy diet for men must include protein products. A daily intake of at least 100 grams of protein is recommended. It is also worth including vegetable fats in the menu, which are found in nuts, butter, seeds, and avocados. Healthy fats are found in abundance in fish. Approximate diet proper daily nutrition should be based on foods rich in zinc, protein and phosphorus. Have breakfast cottage cheese casserole, scrambled eggs and ham and cheese sandwich. For lunch, give preference to rabbit meat with boiled rice. In the evening, have chicken and broccoli for dinner. In the restricted area for men are products that stimulate the production of female hormones. These are soybeans, sausages, coffee, processed foods and beer.

Quick options

So, if you decide to correct your figure, then first plan a daily diet of proper nutrition for weight loss. It's not difficult, but consider the calorie content of the products you use. If, in addition to losing weight, you want to tighten your muscles, then you should add sports supplements to your diet. But they must be used in consultation with a professional trainer, otherwise the result may be an increase in fat mass rather than muscle mass.

So how can you diversify your diet with proper nutrition for weight loss? For example, on Monday, have breakfast with a sandwich with whole grain bread, boiled fish or chicken, tomato, herbs and cheese. Wash it down fermented milk drink. On Tuesday morning you can eat boiled egg with ham, bread and tomato juice. For Wednesday, plan an omelet with bell peppers and tomatoes. On Thursday, cheesecakes will set the mood in the morning. And on Friday you can again eat morning sandwiches with low-fat cheese, as well as boiled eggs and vegetable salad. You can plan a vacation for the weekend and allow a little more for breakfast. On Saturday add condensed milk to the cheesecakes, and on Sunday eat scrambled eggs and bacon.

Lunches should be hearty and nutritious, but moderate. On Monday - vegetable lasagna, on Tuesday - stewed fish with vegetables, on Wednesday - rice soup and a portion of stewed fish, on Thursday - cream soup with buckwheat, on Friday - boiled fish with vegetables. On the weekend - again a belly feast: turkey with rice or pork with broccoli.

In the evening, you can also show your imagination. Prepare a vegetable salad with butter and a piece of baked meat, or a vegetable stew with a portion of low-fat yogurt. Maybe you'll like cheese pizza with vegetables and seafood? Or a Greek salad and a side of noodles? A win-win option is a portion of brown rice and boiled chicken. On the weekend, treat yourself to cream soups with tomatoes or pumpkin.

Well, plan your snacks. These can be fruits, pieces of dark chocolate, cottage cheese, dried fruits and nuts, oatmeal cookies or crackers, vegetable salad and pieces of boiled poultry. The simplest option is kefir with jam or honey. Don't be afraid to fantasize and lose weight with pleasure!

The desire to improve the quality of life is a normal desire reasonable person. The first thing you should start with is a healthy diet based on proper distribution of calories, taking into account compatibility and environmental safety products.

What is proper nutrition

The goal of proper nutrition is to:

• supply human body a sufficient amount of nutrients so that all life systems work normally, the person remains cheerful and active;

Attention! Any strict restrictions(including fasting) lead to stress. You can have a fasting day once a week, but under no circumstances exhaust yourself with hunger.

• the daily menu brought gastronomic joy and a feeling of fullness;
• energy balance was maintained (the correct ratio of calories consumed and consumed is necessary - depending on whether you want to lose weight, gain weight, or leave the weight parameter unchanged);
• slow down the aging process cellular level(healthy nutrition differs from “usual” in that benign and natural products- with a complete rejection of various synthetic substitutes);
• correct some diseases (for example, eliminating sugar against diabetes, avoiding marinades and smoked foods against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles underlying proper nutrition, regardless of a person’s age, gender and type of activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for the week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a gentle regime - the organs work without stress, easily coping with each successive portion of material.

Regularity

Let all your menu items be sold on the clock - at approximately the same time every day. And so on all week. This approach adjusts the stomach timely allocation digestive enzymes in the right quantities.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for the sake of “greater goals.” Think over your diet so that you never feel hungry. Fine known fact: Fasting people often begin to gain weight quickly after their weight loss diet ends;

Attention! The body, hungry for food, is in a state of stress, so it automatically adjusts to creating energy (and therefore fat) reserves.

Balance

There should be harmony in everything. Plan your fat, protein, carbohydrate, water and salt intake throughout the week in advance. Don’t try to “fulfill the plan” in terms of how much you eat. Emphasis on uniformity and reasonable protein/fat/carbohydrate ratios (BJU).

Also, always be mindful of calories. It is not visible from the outside, but each product, when included in the diet, supplies a certain amount of calories. Their excess will lead to an increase in fat reserves. Deficiency leads to depletion of the body.

Attention! People who are actively involved in sports or get a lot of physical activity should not underestimate the amount daily norm calorie consumption.

According to scientists, the daily calorie requirement is:

Only the most useful

A healthy diet should include only good quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write down a set of basic rules in a visible place:

• reduce the amount of fried, smoked, pickled foods;
• preference - stewed and boiled food, as well as steamed;
• Eat as many fruits and vegetables as possible every week, and if possible raw. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! Benefit vegetable fiber unprecedentedly high as a natural intestinal cleanser. The body gets rid of toxins and carcinogens, which in today's environment cannot be avoided.

How to create a healthy menu for the week

Start planning your menu for the week in advance. You probably have your favorite dishes, but try not to repeat the same dish more than once every 3 days. Invent new recipes to achieve variety.

To begin, select any example from the list of recommended dishes for one day and count the calories. After that, go further, write down your diet for the whole week (then for a month). Here are some indicative meals to get you started with your planning.

Breakfast

Take any example from the list or modify it:

• buckwheat, millet, rice, oat, wheat, barley porridge - prepare the dish with low-fat milk or water, season with vegetable oils;
• a handful of nuts (various varieties, both individually and in the form of mixtures);
• steamed dried fruits (no more than ½ standard bowl at a time);
• curdled milk, kefir, whey with berry juice - 1 glass;
• whole grain bread (110-135 g per meal);
• low-fat cheese 3-4 slices;
• a slice of lightly salted fish;
• vegetable salad with fresh herbs;
• fruit salad;
• cottage cheese with low-fat sour cream;
• yogurt;
• omelet from 3 chicken or 5 quail eggs.

Attention! The diet should include items that correspond to the table of caloric content and ratio of BZHU.

Healthy eating for lunches

• fresh fruit - apple, pear, a couple of kiwis, citrus fruits (orange, tangerines, ½ pomelo), banana;
• dark chocolate - no more than 25 g;
• kefir or yogurt - 1 glass;

Attention! Add a pureed spoon to kefir or yogurt fresh berries, homemade jam or honey. This will add sweetness and diversify the range of dishes.

Lunch on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

• pasta from durum wheat;
• low-fat cheese for dressing pasta;
• vegetarian pizza;
• vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
• lean meats (chicken breast, turkey fillet, veal, lean beef);
• stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onion, celery, beets);
• soy meat goulash with the addition of low-fat sour cream and flour for gravy;
• fish boiled or baked in the oven;
• low-fat lasagna (for example, mushroom, vegetable or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed in water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

Afternoons

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

• natural juice from vegetables, fruits or berries - 1 glass;
• a handful of steamed dried fruits;
• cottage cheese with jam;
• sweet yogurt;
• buckwheat, rye or rice bread 2-3 pcs.;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• unroasted nuts.

Dinners

It is advisable that the evening menu contain as little animal protein as possible. Preference for dishes such as:

• cottage cheese casseroles, cheesecakes;
• vegetable casseroles with low-fat cheese in the oven;
• vegetable salads, possibly with the addition of seafood;
• a little boiled chicken white meat or a piece of steamed fish;
• light omelette of 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• boiled or steamed brown rice;
• pancakes made from vegetables, sometimes with mushrooms;
• kefir, yogurt - 1 glass;
  a couple of slices of black bread.

Menu for one week for a girl

And here good example balanced nutrition for a week for girls and young women. This category is most concerned about their diet, since it most directly affects their appearance.

It is the girls who are concerned about cellulite (it doesn’t threaten girls yet, it doesn’t bother older women anymore, and it doesn’t concern men at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters clean water per day.

Monday

• cocoa with sugar and milk - 1 glass;
• unsweetened cheesecakes or cottage cheese casserole;
• dried fruits - 1 handful.

Lunch:

• fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
• whipped cream 100 g;
• black tea with honey - 1 glass.

• seafood soup with vegetables;
• boiled brown rice;
• a piece of fish, steamed or baked in foil;
• sweet corn 2-4 tbsp. l.;
• you can drink ½ glass of dry wine.

• oatmeal cookies or light biscuit with added bran;
• fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

• vegetable salad;
• a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
• tea from currant leaves with honey.

Tuesday

• milk porridge - millet or rice;
• Cup of coffee;
• bran bread;
• 2-4 slices of low-fat cheese.

Lunch:

• citrus juice;
• crackers or large grain cookies;
• sweet cottage cheese or yogurt.

• thick borscht with meat broth;
• sour cream for dressing 1 tsp. or tbsp. spoon;
• potatoes stewed with meat;
• vegetable mixture (green peas with onions or olives with bell pepper);
• Rye bread;
• a glass of any tea.

• dried fruits with nuts;
• cocoa with low-fat milk (can be without sugar, as dried fruits will provide enough sweetness).

• light meat salad (vegetables, some boiled white chicken, chopped herbs);
• green tea with honey.

Wednesday

• coffee or tea - 1 glass;
• fruit and cottage cheese casserole;
• buckwheat bread with jam.

Lunch:

• dried fruits;
• sweet curd.

• canned stewed meat;
• side dish of vegetables or legumes;
• green salad;
• Rye bread;
• tea or fruit juice.

• tomato juice;
• 1-2 crispy slices;
• 3-4 slices of cheese.

• a piece of steamed fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• lemon balm tea with oregano.

Thursday

• boiled buckwheat with mushrooms;
• cheese 3-4 slices;
• tea with milk;
• crackers.

Lunch:

• yogurt with fat content no higher than 6-11%;
• fresh fruits (banana, pear or apple, kiwi or grapes);
• green tea.

• Rye bread;
• vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
• a piece of turkey baked in foil;
• cocoa with low-fat milk and honey.

• berry compote;
• light biscuit or oatmeal cookies.

• low-fat cottage cheese with herbs;
• a glass of cocoa or tea;
• a handful of dried fruits.

Friday

• oatmeal with milk;
• fruit salad (banana, apple, nuts, tangerine, kiwi);
• Cup of coffee;
• a handful of nuts.

Lunch:

• 20 g dark chocolate;
• green tea;
• yogurt.

• pea soup with chicken giblets;
• mashed potatoes;
• chicken or rabbit cutlet;
• greens, any vegetable salad;
• tomato juice.

• cheese 2-3 slices;
• dried fruits compote;
• crispy crackers 2-3 pcs.

• Steamed fish;
• vegetable stew;
• kefir or yogurt;
• black bread.

Saturday

• omelette with mushrooms;
• bran or black bread;
• fresh sliced ​​vegetables (tomatoes, bell peppers);
• cocoa with milk or coffee with honey.

Lunch:

• sweet curd;
• fresh berries;
• kefir or yogurt.

• fish soup;
• boiled brown or red rice;
• fresh vegetable salad;

• biscuit or marshmallow (1 pc.);
• fresh fruit juice;
• oatmeal cookies 2-3 pcs.

• steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made from durum flour;
• a piece of lean meat or light steamed fish;
• green tea.

Sunday

• oatmeal, millet or barley groats, boiled in low-fat milk;
• fresh berries;
• kefir or yogurt;
• Cup of coffee.

Lunch:

• dark chocolate 20-25 g;
• crispy slices 2 pcs.;
• uncooked coarse bun;
• fruit juice.

• chicken soup;
• vegetables stewed with garlic;
• hard cheese 2-3 slices;
• tomato juice.

• a handful of nuts;
• fruit salad;
• whipped cream with jam or berry syrup;

• stewed fish;
• fresh vegetables in the form of salad or sliced;
• brown rice or pasta made from coarse flour;
• Herb tea(mint, oregano, thyme).

No matter how carefully composed your menu is, remember additional measures for health promotion: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, monitor weight and other vital indicators. If you feel better, then you are moving in the right direction.

You may also be interested

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, if followed, you can radically change yourself and find new ones. good habits, a beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, heart problems, gastrointestinal problems, reproductive problems - this is only a small part possible diseases arising from non-compliance with the diet.

Good news is that in recent years, taking care of the condition of your body has begun to become fashionable: more and more calls to play sports are being heard from the state, public organizations, organic and dietary products appear on store shelves, and advice on how to eat healthy is distributed in the press.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules ah: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

The second important rule is to remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman weighing 70 kg with a height of 170 cm and little physical activity needs about 2000 kcal per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values ​​are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make you more elastic skin, will improve the general condition of the body, speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer eternal question“What to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

• cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
• fresh vegetables (cabbage, carrots) provide the body with dietary fiber - cellulose;
• legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
• nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
• fermented milk products: natural yoghurts (without added sugar), kefir, skim cheese provide calcium and improve the functioning of the gastrointestinal tract;
• sea ​​fish contains protein and essential fatty acid omega-3;
• fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
• lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, or palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them; high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

• Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
• Deep fried food. French fries, chips, crackers and everything that is fried in large quantities oils should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
• Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
• Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
• Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
• Energetic drinks. Contain a heavy dose of caffeine in combination with sugar and increased acidity, plus preservatives, dyes and many other ingredients that should be avoided.
• Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives instead of nutrients.
• Floury and sweet. Yes, yes, our favorite sweets are one of the most dangerous foods. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
• Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
• Alcohol. Enough has already been said about its harm to the body, we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Green tea is also beneficial, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course, it’s better to give up unhealthy foods altogether, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So, let's create a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

• oatmeal, muesli or grain bread;
• kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

• any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
• 100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

• 100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
• boiled chicken breast;
• A salad of fresh vegetables seasoned with yogurt, a small amount of soy sauce or flaxseed oil.

Afternoon snack, between lunch and dinner - another light meal:

• A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

• 100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
• Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

• A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.

Serving sizes are indicated approximately and will depend on individual parameters - daily calorie intake, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

For maximum results when losing excess weight, you need to use recipes for proper nutrition for weight loss when creating your daily menu. A balanced diet will help improve metabolism, get rid of extra pounds and find your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

• recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
• You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. You should also drink a glass half an hour before your first meal. warm water- this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
• should be excluded from the daily diet as much as possible harmful products. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a home recipe, and sugar in tea can be replaced with honey;
• It is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of daily use liquids with a volume of at least 2 liters;
• Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

• When losing weight, you should never skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss must be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
• when urgent need eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not remove the skin from the vegetable), add to it green beans and broccoli. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Chicken breast cut into small pieces and add to vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of tablespoons of sour cream (with a low fat content) with a pinch nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Cook the fish: for this you can take any white sea ​​fish(cod, sea bass, hake, tilapia, halibut), remove skin and bones, sprinkle with a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen corn, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place the sauce in the center of the flatbread. fresh cucumber(in rings), avocado (in thin slices), chicken, lettuce, add pomegranate seeds. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
2. Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
4. As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
5. By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

Approximate proper diet for weight loss for a month

When drawing up a healthy nutrition plan for the month, you need to adhere to the general rules that form your daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case a slim body will cease to be a dream, but will become a real reality. There is another one helpful advice, which often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important when creating a healthy diet in an effort to lose weight. excess weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All of these ingredients can be used individually or combined to make delicious recipes sandwiches for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all principles and conditions of proper nutrition using recipes for weight loss in conjunction with active physical activity will be a solution in the fight against overweight. It is important to be patient and confidently move towards your goal.

The fact that you need to eat right is now talked about literally at every turn. Eating healthy food is not only healthy, but also fashionable, and most people sincerely believe that they will have to eat only vegetables and fruits. But in reality, proper nutrition involves taking foods with a certain composition, that is, you won’t have to limit yourself to lettuce leaves or boiled fish. The main task is to achieve a balance in the consumption of vitamins and microelements that our body needs for normal functioning.

Each product that a person eats has one nutritional value or another, and also has a special effect on internal organs and systems. If you wish, you can control your well-being and appearance using a well-designed menu, achieving:

• weight loss – an indispensable condition for losing weight is following a diet with a limited amount of fats and carbohydrates. Therefore, if you want to be slim, pay attention to menu planning;
• improving the condition of skin, hair and nails - when the body is provided with essential vitamins And useful substances, a person is externally transformed and instantly attracts the views of others;
• excellent mood and self-confidence - wonderful well-being and sparkle in the eyes make such people stand out in any crowd;
• normalization of metabolism - a healthy diet is extremely important, both for maintaining good hormonal levels, and for the immune system;
• prevention of various diseases - many cardiovascular and neurological pathologies (arrhythmias, ischemic heart disease, heart attack, stroke, etc.) are caused by the accumulation of toxins in the body. Accordingly, to minimize the risk of developing serious diseases, you need to adhere to certain dietary restrictions.

From our article you will learn what first steps you need to take and how to eat to lose weight.

Before planning a menu, you need to understand what a proper nutrition system is and what principles it is based on. In essence, a healthy diet consists of safe and healthy foods. Moreover, you need to understand that the optimal menu is different for everyone - this is due individual characteristics body, gender, age, presence of any chronic diseases etc. The correct menu should be:

1. balanced, that is, you need to consume both proteins and fats with carbohydrates - you should not completely eliminate fats even when losing weight, otherwise metabolic disorders will occur;
2. varied - constantly eating the same foods is a huge stress for both the body and the psyche, so food should be different;
3. nutritious - unlike many diets, a healthy diet does not starve the body, but provides it with a sufficient (but not excessive) amount of calories.

Another important feature is freshness and good quality products. Available on store shelves great amount goods that are not only undesirable to eat, but also dangerous. Therefore, no matter what you eat, be sure to check the composition and expiration date of the ingredients for your dishes. Naturally, preference should be given to products with a low fat content and without carcinogens.

In an effort to never get sick and look great, many people switch to proper food without knowing all the features of such a system. Among the main ones are the following:

• consumption in large quantities cereal crops(especially for those losing weight);
• mandatory inclusion of dairy products in the diet;
• the presence of vegetables and fruits in the daily menu;
• replacing animal fats with vegetable ones;
• reducing salt and sugar consumption;
• rejection of bad habits;
• intake of lean meat and fish;
• drink plenty of fluids (at least 2 liters per day).

So that healthy eating gives best result, it makes sense to give up some foods - this does not mean that eating them is completely prohibited, they are just not suitable for everyday use. These include White bread, ready-made sauces, carbonated drinks, chocolate bars, sweet pastries, alcoholic drinks, crackers, smoked sausage, etc.

Important! Even if all the rules are followed, the result will only be visible if there is regular motor activity. It is necessary to play sports both for those who want to get rid of extra pounds and for everyone who wants to always be in great shape. Despite certain limitations, a balanced nutrition system differs from diets due to some features, namely:

• absence of physical discomfort caused by malnutrition;
• a minimum of categorical prohibitions;
• the ability to create your own daily menu.

If you really want to stick to a healthy diet, but you need to get results quickly enough, before switching to proper nutrition, you can try a diet for losing belly fat - after all, for women this is usually the main problem. The diet will provide an excellent incentive to maintain a thinner figure, and the easiest way to achieve this is to become a follower healthy image life.

How to create a menu?

According to nutritionists, a diet that contains proteins, fats and carbohydrates in the following ratios: 30, 20 and 50 percent can be called healthy. At the same time, the daily calorie content for representatives of the stronger and weaker sex is significantly different (on average 1500-1800 kcal for women and 2000-2100 kcal for men). When creating a menu, it is important to achieve the greatest variety and correct distribution of time for consuming certain products. Here are some tips for planning a balanced diet:

• even your favorite dishes should not be repeated more than once every three days;
• do not write a list of products if you are hungry (there is a high probability that “extra” items will appear on the list);
• breakfasts and lunches should be the most nutritious;
• It is best to plan dinner from light dishes;
• stick to the principle fractional meals(the best option is to eat 5 times a day);
• You can use dried fruits, nuts and low-fat dairy products as snacks;
• Calculate in advance the calorie content and weight of the products you will need - this is very convenient, both from the point of view of saving time and in material terms, because you will not need to buy too many products.

The question often arises of how to lose weight without exposing your body to exhaustion. One option is to limit your calorie intake to 1,200, which doctors say is enough to maintain normal health and burn excess fat. An indispensable assistant To calculate the calorie content of dishes, our calorie calculator will help you, but in order not to have to worry about calculations and choosing food combinations at first, we offer you an approximate diet for 7 days

Day 1.

Breakfast:

Carrot and cabbage salad with olive dressing, a small piece of bread with cheese (or butter), 50 grams of boiled sausage;

Lunch:

Coffee with a spoon of sugar;

Dinner:

Boiled chicken and potatoes, green tea;