Healthy food for the whole family: we choose healthy products and make a menu for every day. Carbohydrates and insulin

Healthy food is an essential part of a fulfilling life. The right diet ensures excellent health, strengthens the nervous and immune systems and at the same time helps to maintain optimal weight. Many products of plant origin have amazing properties and comprehensively affect our body. And if you want to slightly adjust your menu, then we will try to help you with this today.

Daily diet: what should it be?

Everything is extremely simple. Add plant foods to your menu. Whole grains, unprocessed vegetables, fresh fruits, greens - thanks to them, the body receives strength and vigor, and the figure acquires harmony. Such nutrition is useful both for improving the functioning of internal organs and for the skin. Therefore, a balanced diet will be the first step not only to good health, but also to natural beauty. And the whole secret is hidden behind the natural composition of plant products!

• Beta carotene. They are rich in carrots, pumpkin and sweet potato. This substance normalizes metabolism, takes an active part in the production of collagen and takes care of cell growth.
• Omega-3 fatty acids. Their sources are flax, walnuts and some green vegetables. Such products are endowed with anti-inflammatory properties.
• Vitamins C and E. These are powerful natural antioxidants that ensure normal cell interaction and rejuvenate our body. The first can be obtained from citrus fruits, currants, fennel, bell peppers, broccoli and kiwi, the second - from avocados, sweet potatoes, sunflower seeds and almonds.
• Probiotics. These substances will take care of the microflora and the work of the digestive organs. With normal absorption of useful and nutritious components, immunity is strengthened, and the body receives additional resources to protect against bacteria and viruses.

And, of course, such nutrition should be accompanied by the consumption of a sufficient amount of fluid. Drink purified water, and replace ready-made drinks and tea with freshly squeezed juices and fruit drinks. In this way, you will restore a healthy balance and maintain the normal functioning of all systems.

Where to begin?

The transition to the right diet does not have any special secrets. A healthy diet includes quite affordable products, but only fresh and natural. And if some of them require heat treatment, then it is desirable that it be minimal. The best way out is to use a steamer. With this preparation, it is possible to preserve a maximum of biologically active substances.

The diet should be varied and include all food groups. Legumes and vegetable oils, fruits, herbs and vegetables - you can adjust their ratio in the menu yourself, based on your own preferences. But remember that you need to cover the entire spectrum, since only in this case the body will receive all the vitamins, minerals and other substances necessary for its normal functioning.

Try to eat regularly, eating small portions, keeping time accurate. This habit brings only positive results:

• sleep becomes strong and healthy;
• regulation of the nervous system;
• pressure stabilizes;
• improves the condition of blood vessels.

Plus, fractional nutrition ensures the smooth operation of the gastrointestinal tract.

Snacks are also worth paying attention to. Cookies, buns, cakes and sweets are best put aside. Learn to control yourself, and it will not require any special effort. It's simple: put a box of nuts or dried fruits in your pocket, in the summer you can take a handful of fresh berries, apples, pears and even young peeled carrots to work. They quickly satisfy the feeling of hunger and bring exceptional benefits to the body. In terms of taste, some of them are able not only to compare, but also to surpass many of the products that you used to snack on earlier. One has only to try, and you will certainly see that healthy food has a positive effect on your well-being.

And don't forget about the evening. Dinner is an indicator of how you will sleep, in what mood you will wake up. At this time of day, light foods should be present on the plate. Let it be a green salad seasoned with any vegetable oil, or steamed vegetables.

It is important to remember that a sudden transition to healthy food can be stressful for the body. Here it is important to observe gradualness and restraint. If before you ate mainly fried foods and semi-finished products, then it is advisable to carefully switch to a new diet. Replace one product with another every day. In the early stages, make it a habit to cook a healthy breakfast, then move on to the right snacks, and so on. Thus, the body will have time to rebuild and begin to quickly work in a new mode.

How to find the right balance?

Some people think that healthy eating is just a list of certain foods. But in fact, everything is not quite so. The diet should not only be balanced, but also supplemented with appropriate physical activity. This is elementary - walking in the fresh air or playing sports as a hobby will help you adjust your lifestyle. You don’t need to exhaust yourself with many hours of staying in the gym, but you also shouldn’t constantly lie on the couch after eating an apple. Everything should be in moderation and in pleasure. The benefits of proper nutrition will be complete only under the condition of normal physical activity.

Plus, don't give up on foods that you think are tasteless. Try cooking them differently. This will diversify your menu. Don't you like beans in borscht? Then use a double boiler or stew it in the oven along with tomatoes and carrots. Add nuts, herbs and other flavorful ingredients, experiment, because in fact the whole secret lies in the cooking methods. Vegetable fats provide energy, proteins improve all metabolic processes in the body, and carbohydrates give endurance.

• Morning - at this time, the body needs light, but at the same time enough high-calorie food. An excellent choice would be oatmeal, vegetable stew and a glass of freshly squeezed juice.
• Lunch - it should be complete. For the first, you can cook vegetable soup, for the second - stewed potatoes with onions and mushrooms, and as an addition, use a salad of cabbage and celery.
• Dinner - a vegetable salad with olive or linseed oil or a small portion of buckwheat porridge.

For snacks and afternoon snacks, prepare bananas, nut mix, berry juice. And try to eat different foods every day. The choice of plant foods is so great that with its help you can make a fairly varied menu. In winter, it is advisable to add a slightly larger amount of cold-pressed natural oils to the diet. They will help strengthen the body's defenses and support the immune system at the proper level.

Such nutrition will certainly affect your well-being and lifestyle. You will feel lightness and a surge of strength, as a result, your efficiency will increase. You will be open to new achievements and understand that being healthy and cheerful is extremely simple and pleasant!

What is a healthy diet?

If there are healthy foods, then, first of all, these are apples.

They are low in calories, high in vitamins and iron. But try eating only apples for two weeks: you will experience a sharp weight loss, loss of immunity, the first symptoms of anemia and other signs of protein-calorie deficiency.

If there are unhealthy foods, then, first of all, it is butter. It's "solid fat". However, a "cobweb" of butter applied to a piece of fresh rye bread is not only a breathtaking taste, but also 20-25 kilocalories, that is, about 1 percent of an adult's energy requirement and quite tangible amounts of vitamin A.

There are many such examples. The fact is that each product is unique in chemical composition, and among the products there is no one that could fully satisfy the needs of an adult in all the nutritional and biologically active substances necessary to ensure health. Only combination of different products able to solve this problem.

Let's talk about how exactly the foundations of a healthy diet should be formed.

If vitamins do not enter our body, diseases develop, which are called beriberi.

The first law of healthy eating

Correspondence between the calorie content of the food that a person consumes and the energy that his body expends.

Human energy is spent on maintaining body temperature, performing all physiological functions and biochemical processes, performing mechanical work by muscles, as well as on digestion and assimilation of food. Calories the human body receives from macronutrients, the name of this word comes from the words "macro" - big long and "nutrition" - nutrition. These are the substances that a person should consume a lot with food, that is, tens and hundreds of grams. Our website has the most accurate food calorie table, which was prepared with the support of the Research Institute of Nutrition of the Russian Academy of Medical Sciences. Let's talk more about each type of macronutrient.

FATS. The energy value fat more than twice the energy value of proteins or carbohydrates. So, foods containing fat are the most high-calorie. However don't give up on them at all., because fats are also a building material for the synthesis of substances that serve as building materials for cell membranes and other body structures.

Calorie content of 1 gram of nutrients

Protein - 4 kcal

Fat - 9 kcal

Carbohydrates - 4 kcal

Fatty acids are involved in the synthesis of compounds that regulate the mechanisms of immunity, allergies and other processes.

Fats of animal origin due to their special chemical structure are called rich, and vegetable - unsaturated. They have different physical properties and physiological and biochemical effects. A high intake of saturated fatty acids leads to obesity, diabetes, and cardiovascular disease, so they should be limited. Another thing is vegetable fats.

In their composition, physicians especially distinguish the so-called polyunsaturated fatty acids Omega-3 and Omega-6. Their consumption contributes to the prevention of cardiovascular diseases, has a beneficial effect on the state of all body tissues. Your need for these healthy fats can be met by 1-2 tablespoons of vegetable oil per day and at least three servings of fish per week.

PROTEINS are the most important components of food. In the human body, proteins are broken down into amino acids, from which the body itself synthesizes the thousands of proteins it needs with diverse functions. All the great multitude proteins are, in fact, various combinations of 20 amino acids. Part of the amino acids can be converted into one another, and only 9 are indispensable for an adult and 10 for a child, that is, they are simply not synthesized by the body.

These amino acids must be supplied every day throughout our lives as part of the proteins we consume. It does not matter what kind of food proteins will be obtained from: meat or potatoes, milk or peas, fish or bread or other products - the main thing is that your body receives all the essential and essential amino acids in sufficient quantities.

Most protein is found in animal products: meat, fish, dairy products, poultry, eggs. Significant amounts of complete protein are found in legumes, such as peas, beans, lentils, and soybeans, as well as nuts and seeds.

Proteins are the most important components of food.

CARBOHYDRATES. Function carbohydrates in the human body, mainly comes down to supplying it with energy. They are widely present in plant foods as complex carbohydrates such as starch and simple sugars such as glucose and fructose. Fruits and vegetables contain both simple sugars and starches. All grain products - flour, cereals and pasta - contain mostly starch.

Of course, refined sugar, as well as sugar-containing confectionery, are sources of exclusively simple carbohydrates. It's been called "added sugar" because it's added to a variety of foods and drinks. Consuming a significant amount of added sugar leads to the development of diabetes, obesity, tooth decay, and cardiovascular disease.

Therefore, if you strive for health, then the amount of sweets in your diet should be limited and, if possible, eliminated altogether.

CELLULOSE. Complex carbohydrates contain: polysaccharides like cellulose, which are not absorbed by the body. Such substances are called dietary fiber, one of their representatives is cellulose. Dietary fiber is practically indigestible. However, they significantly affect the processes: digestion, assimilation and evacuation of food, and are also important for maintaining the intestinal microflora.

Dietary fiber is found in large quantities in vegetables and fruits, "unrefined" grains such as rolled oats, and bran.

The second law of healthy eating

The chemical composition of a person's daily diet should correspond to his physiological needs for food and biologically active substances.

Vitamins and minerals are often called micronutrients, because the daily amounts necessary for the body are quite small and are most often measured in milligrams and even fractions of a milligram. The human body cannot produce these substances on its own and store them for future use for any long period of time. For normal functioning, the human body needs several hundred different micronutrients These are vitamins and minerals, as well as many biologically active substances from other groups. Micronutrients are found in a wide variety of foods, and different ones in different foods. Therefore, for the normal functioning of your body, include in your diet both fruits and vegetables, and be sure to grain products, and other products of plant origin, and meat, and dairy products.

We compose our menu

Moving on to meal planning

We hope that we have convinced you of the need to have a variety of products on your table. Now let's try to figure out how to eat right - how often and in what quantities one or another product or dish should be included in the daily diet.

The main groups of food products and the recommended amounts of their consumption:

Check yourself!

Body mass index
To understand whether you are fulfilling the first law of healthy eating, your own weight will help you. Calculate your body mass index and compare it with the numbers below.
BMI less than 18.5 - underweight. Boost your nutrition.
BMI between 18.5 and 25 - Your weight is normal. You are eating enough calories.
A BMI of 25 to 30 is overweight. Urgently reduce portions and increase physical activity.
BMI over 30 - obesity. Talk to your doctor and immediately change your diet and take up a sport that suits you.

Easy test
Form a skin fold over the sternum with your fingers. If the skin fold exceeds the thickness of a finger or 2 cm, then this indicates excess weight, and you need to reduce the number and size of servings to the minimum value. And if the fold is less than 1 cm, then this is a signal of a lack of weight.

Are you getting enough vitamins and minerals?

It is much more difficult to check how the second law of nutrition science is fulfilled in your diet. There are special medical tests that your doctor can order if you have health problems and suspect a lack of any micronutrient.

However, if you follow the recommendations of nutritionists on the diet, and it contains in sufficient quantities of products of all groups, including fish, vegetables, fruits, dairy products, then you satisfy most of the needs of your body. To prevent vitamin deficiency, use fortified foods (bread, milk) in food.

But still, vitamins and minerals for a balanced diet may not be enough, especially if the physical activity of a person is very low, and not a very large amount of food is required to provide the body with energy. But, if physical activity is very high, then a person needs additional trace elements and vitamins.

Talk to your doctor and describe your diet to him. Perhaps he will advise you on the regular use of vitamin-mineral complexes or individual preparations.

Information provided by the Research Institute of Nutrition of the Russian Academy of Medical Sciences. Edited by Prof. Dr. med. Sciences A.K. Baturin. Ministry of Health and Social Development of the Russian Federation, 2009

Materials created specifically for health centers. about health centers and their work in your area.

"Man is what he eats." The ancient sages, as always, turned out to be right, and we can be convinced of their correctness by looking at ourselves in the mirror and leafing through volumes of our case histories ... Today it is fashionable to scold bad ecology, stress and the frantic pace of life, blaming them for our poor health, but sooner or later it opens up to everyone - as long as we, without hesitation, will throw anything into ourselves, we can not even dream of good health.

There is one principle that helps to smoothly switch to a healthy diet: everything that is not harmful is useful. It is known that the products that we use are conditionally divided into useful and harmful. What are the so-called harmful products? Unfortunately, without many of them, the average person does not present his menu. But if you really decide to eat healthy food, give them up. We are talking about semi-finished products, canned food, spicy and fatty dishes, soda, sweets on artificial confectionery fats and products with an abundance of preservatives, chemical dyes and flavors. Separately, I want to say about fast foods and fast food. Under no circumstances should they be used! Even if you just eliminate this “set” from your diet, your body will feel a huge relief. Now you will steam, stew and bake using a double boiler, oven or slow cooker for this. The maximum task is to get all the most useful from any products. This does not mean that you will forever have to give up your favorite crispy chicken or fried potatoes, just these dishes will appear in the diet much less often.

Now about useful products. Scientists have long proposed a universal food pyramid that indicates what and in what proportions you need to eat in order to live a long, healthy and happy life. First of all, it is worth saturating the diet with fruits, vegetables and whole grains, which will not only enrich the menu with fiber and healthy carbohydrates, but also provide the necessary amount of vitamins, minerals and trace elements. In summer, it can be all fresh vegetables: cucumber, zucchini, cauliflower, eggplant, bell pepper, etc. , urination, salting and canning in its natural form without salt and sugar). Eat salted and pickled vegetables in moderation. Sugar restriction, by the way, should also be. You can use frozen vegetables and fruits. Our site has repeatedly talked about how you can freeze the gifts of summer with minimal loss of benefits and maximum preservation of taste and aroma.

Protein foods must be present in your diet: lean meat, cottage cheese, eggs, fish or vegetable proteins (legumes, soy, wheat, nuts). The most useful meat is lean pork, veal and chicken (especially breast). This does not mean that you need to completely abandon the use of, say, by-products that have their own beneficial properties for the human body, just a certain balance must be maintained between lean meat and meat products with an increased amount of fat. As for fish, you can eat a lot of it and any, because even fatty sea fish will not harm your figure, but on the contrary, it will enrich the body with useful Omega-3 acids. When choosing eggs, give preference to quail eggs - they are healthier and safer than chicken ones. Normally, the average adult needs 1 chicken or 3-4 quail eggs per day.

You can and should use vegetable oil, it will not affect the figure. It makes sense to try other types of vegetable oils, in addition to the usual sunflower, both exotic and traditional, the main thing is that these oils are cold-pressed and not subjected to refining and deodorization. Of course, at first the aroma of the same sunflower oil will be unusual and even heavy. By the way, sunflower oil is far from the first place in terms of benefits. Olive, cedar, mustard oils are much lighter and richer in composition. The choice is now huge, you just have to be interested. Various vegetable oils make it possible to play with flavors when preparing the same fresh salads. Vegetable oils in interaction with fresh vegetables and fruits give the effect of maximizing the acceleration of metabolism.

Dairy products (cottage cheese, yogurt, kefir and milk) will help to fill the lack of vitamin D and calcium. By the way, this does not mean at all that for the preparation of the daily menu it is necessary to choose only completely fat-free dairy products. Animal fat, like vegetable fat, is vital. It is a natural source and accumulator of energy, and is also required for the production of cholesterol (a substance that we all used to be afraid of, but without which the normal functioning of our body is impossible). Therefore, butter, sour cream, and milk with normal fat content should be present in your diet - the main thing is not to exceed reasonable limits. But back to calcium. Milk and dairy products, traditionally considered the main and main suppliers of this mineral to the body, are not able to provide it with calcium in the amount that is really necessary. But sesame seeds, poppy seeds and almonds cope with this task for "five plus". If you want your child to get enough calcium every day, or you yourself are at risk (for example, women over 35), nut milk should be on your table much more often than cow's milk. It is easy to prepare, and if you add honey to such milk or use it in the form of smoothies or healthy cocktails, then the healthy becomes also tasty!

Cooking food, like eating it, should be done with joy. And these are not the troubles of ancient philosophies, but the rule of a good mood. Healthy eating for every day requires a responsible approach to food. Let's say you stick to the classic scheme: breakfast, afternoon tea, lunch, dinner and a second dinner. And if intermediate snacks may well replace tea and fruit, for the main three meals you will have to conjure.

From childhood, we were told that breakfast is the main meal of the day. We have learned this truth for the rest of our lives. It is breakfast that gives energy for the whole day and impetus for great deeds. The fact is that people who have a hearty breakfast and a good dinner, in the evening, as a rule, do not eat before bedtime, but are more inclined to eat light foods. Probably, you have already noticed that after starving all day, by the evening you really want to eat and it is almost impossible to resist. The energy received from breakfast and lunch is consumed during the day, and after a heavy dinner, it will definitely remain in the form of adipose tissue, because at night you will not waste energy. Keeping this in mind and properly distributing food throughout the day, you will not only gradually reduce weight, but you will also be alert and energetic all day. A great morning option is oatmeal with berries and honey, corn flakes, buckwheat, once or twice a week you can afford a light omelet with vegetables. From drinks, fresh juices, green tea or high-quality mineral water without gas are perfect.

Lunch gives even more scope for creativity. You can boil or bake poultry, fish, lean meat, cook vegetable soup or puree soup, sauerkraut soup, nutritious broth. If you can't resist bread, opt for wholemeal, whole grain, or bran baked goods. A healthy vitamin supplement to your healthy diet for weight loss will be a fresh vegetable salad. A good habit of preparing a salad every day is simply bound to take root in your home! When choosing meat, keep in mind that the sirloin contains the least amount of fat and bones. Ground beef is one of the most low-fat. If it seems too dry to you, try adding minced chicken to it - your cutlets will become much more tender. If you cannot completely eliminate salt from your diet, add a moderate amount of it to your food. Do not take yourself to extremes: sometimes your favorite dish can be slightly salted or seasoned. Everything just has to be in moderation.

For dinner, you can cook vegetable stew, bake poultry, cook buckwheat porridge or unsweetened pancakes. If you are too lazy to cook, you can have dinner with biscuit cookies with kefir. Or pour homemade muesli or granola with natural yogurt or milk - this is a great light dinner and a very tasty treat. True, for men it is still better to cook something more solid, say, a fish casserole or pilaf. An oven and a slow cooker will be excellent helpers in this. Very soon you will realize that proper nutrition is the easiest way to health and beauty.

If possible, try to keep a diet. This can be achieved with proper planning of the day. To avoid force majeure, try to think ahead of everything that you will cook. On our website you can find materials on menu planning, it's great organizes and allows you to free up a lot of time. You may now have to spend a little more money on groceries, but you used to spend it to worsen your health. A weighty argument to spend a little, right?

And one more recommendation. During the day, drink enough water, this is about 1.5-2 liters. Pure water is a vital product for the human body. Experts advise starting your day not with exercise, but with a glass of hot water. Drinking on an empty stomach, it flushes and warms up the intestines, starts its work. In order to competently start the process, you need to know that you need to drink hot water (in moderation, of course: you should not pour boiling water into yourself) and as soon as possible after waking up. You can, of course, drink and cold. Only you should know that after taking cold water, you can start breakfast after 20 minutes, and after hot water - after 40. Fluid restriction will not lead to weight loss, everything happens just the opposite. A strict drinking regime can only lead to a slowdown in metabolism and the appearance of edema. So drink water. It is better to do this half an hour before a meal, then, firstly, you will know for sure whether you want to eat (after half an hour, a feeling of hunger usually appears), and secondly, the stomach will be ready to eat, all food will be well digested and assimilated, and the metabolism will be very fast. As for other drinks, it is important to know the following. The use of coffee and black tea should either be completely excluded, or reduced to the norm “1 day - 1 cup”. Significantly diversify the diet and saturate with vitamins freshly squeezed vegetable and fruit juices, because they do not contribute to the formation of body fat. Fruit juices are best blended with vegetable juices, since in their "pure" form they raise blood sugar levels. The only exceptions are grapefruit, lime and lemon juices. And, of course, forget about Coca-Cola, sugary sodas and similar drinks. Nothing useful to your body can not give.

Don't eat what you don't want. Healthy eating every day for good health and well-being should eventually become the norm of life, and this process should be enjoyable. Experiment, come up with a new dish, find new combinations of products. Make the menu so that it is varied. And remember the main principle of healthy eating - eat only when you feel hungry. Many people are so accustomed to constantly chewing something that they can no longer distinguish between real hunger and ordinary psychological dependence. This will be the most difficult thing, but even if you snack, then do it better not with sweets or crackers, but with an apple or other fruit. Start changing your life gradually, because few people manage to drastically change their habits. The main thing is to take the first step and do not stop, and at some point you will understand that a healthy diet for every day is the only right method, and you like it.

Food culture is also very important. Whatever dish decorates your table, remember to eat slowly. Eat slowly, chewing food thoroughly, often, but in small portions. Do not force your body to stock up in case of a hunger strike. Let him be calm and know that he will soon receive another portion of energy. The products used must be fresh. Meals should be prepared in such quantity that they are eaten immediately. Warmed yesterday's cabbage rolls will not bring you any benefit, on the contrary, it has been proven that stale dishes clog the body with toxins.

And the last but most important rule: in order to maintain health, focus not on the quantity, but on the quality of food consumed. Do not forget that you need to eat in order to live, and not vice versa!

Eat a varied and healthy diet and stay healthy!

Larisa Shuftaykina

For maximum results in losing weight, you need to use, when compiling a daily menu, recipes for proper nutrition for weight loss. A balanced diet will help to improve metabolism, get rid of extra pounds and gain the desired size. All that is needed for this is to be able to combine products with each other and know their properties. Recipes for weight loss are built taking into account the calorie content of products.

Basic principles of proper nutrition

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

• recipes of all dishes should be balanced in proteins, fats and carbohydrates. In addition, it is imperative to add fiber and foods containing vitamins and trace elements necessary for the body to maintain vital functions in recipes;
• You need to watch your portion sizes. It is necessary to be guided by the rule “less is better, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person adhering to the principles of proper nutrition and striving for weight loss should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not experience a feeling of hunger, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before the first meal, you need to drink a glass of warm water - this will start the metabolic process. To diversify breakfast, there are many recipes for weight loss;
• Harmful foods should be excluded from the daily diet to the maximum. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic beverages. 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 prepared without added sugar, then it is better to replace such menu components with useful analogues: sweets can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It's best to purchase prescription products from reputable manufacturers who don't grow or manufacture them with various chemicals and hormones. Especially, this applies to 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;
• the use of salt in weight loss recipes is also best minimized, as it contributes to the accumulation of fluid and can provoke swelling. Recipes for proper nutrition for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of a daily intake of at least 2 liters of liquid;
• chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Food table for recipes

To make recipes for proper nutrition on your own, you can be guided by the following table, which lists allowed and prohibited foods for weight loss

How to plan your diet for weight loss

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 daily routine:

• in the process of losing weight, in no case should you skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fats. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss should 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 in it, but combine them with meals - so as not to exercise on a full stomach and not to eat heavily after a workout;
• in case of an urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It is easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be a great example of a healthy diet 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 peel off the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces, add to the vegetables. Once cooked, vegetables and chicken can be tossed with pasta or served separately.

Recipe: Fish with White Sauce

This recipe for weight loss is good because 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 percentage of fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoonful of mustard.

cook fish: for this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free from skin and bones, pour a little lemon juice, put 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

Small zucchini (the smaller the better) cut in half lengthwise, get the pulp out of them. Grate some cheese first. Add it to the pulp of the zucchini, seasoning with garlic and a mixture of Provence herbs. Fill each of the halves with the resulting mixture. Cut the cherry tomatoes into 2 parts and put into the “boats” along the entire length. Top with finely chopped parsley, cilantro or onion.

Tip: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you not to add salt to the dish, contributing to weight loss.

Recipe: couscous with vegetables and fish

Couscous is a cereal that helps to normalize the salt balance in the body, significantly lowers cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify the usual diet for weight loss. Couscous can be cooked in a double boiler or boiled in water. It takes only 5 minutes. Any stewed vegetables can be added to cooked cereals, but it is best combined with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Salad for weight loss from vegetables with beans

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 baked or frozen corn, and also 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. As a pita bread, it is better to take a tortilla made from whole grain flour. You can also cook it yourself. Instead of mayonnaise, grease pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without monosodium glutamate). Sliced ​​chicken stewed in soy sauce. Put sauce, fresh cucumber (rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds in the center of the cake. Wrap in envelopes or rolls.

Recipe for weight loss: Stuffed champignons

This recipe can be a substitute for pizza with proper nutrition and weight loss. Mushrooms are better to take more. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them the broccoli, disassembled into inflorescences, bell pepper in cubes and tomato in cubes. Stuff mushroom caps with this mixture, sprinkle with 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 diet of proper nutrition for weight loss for every day

In order to learn how to control your diet over time, without calculating the calorie content of dishes each time, you can start by keeping a proper nutrition diary in which you write down all the foods you eat per day. This contributes to the analysis of food eaten, weight loss and will allow you to make recipes for dishes on your own without difficulty in the future. To get started, you can use the approximate daily menu of proper nutrition:

Approximate diet for weight loss for a week

Recipes for proper nutrition should include dishes that take 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 most useful breakfast is cereals cooked on water. Useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a black bread sandwich with cheese or a slice of lightly salted fish.
2. Lunch should be a balanced intake of proteins, fats and carbohydrates. Vegetable, fish or chicken soups can be the best solution. Days of 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 to take into account recipes that are easier for the body to eat. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to weight loss success.
4. As a snack drink a couple of glasses of low-fat kefir a day. Also, fruits (in reasonable quantities), nuts and dried fruits will be an excellent solution.
5. Adhering to proper nutrition, you can arrange weekly or 1 time in 2 weeks fasting days.

Approximate diet for weight loss for a month

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

Right snack options

These meals are equally important in the preparation of proper nutrition in an effort to lose 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 supplemented 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 create delicious slimming sandwich recipes. A glass of kefir contributes to the normalization of metabolism, so you should also pay attention to it. Such recipes do not require a lot of time to prepare them, but they can keep you from eating junk food.

Compliance with all the principles and conditions of proper nutrition with the help of weight loss recipes, combined with active physical activity, will be the solution in the fight against excess weight. At the same time, it is important to be patient and confidently go to the intended goal.

Healthy nutrition is a concept that includes ensuring the physiological needs of the human body in all nutrients, vitamins and mineral components. This base also includes the maintenance of normal water-salt metabolism. Despite the fact that a modern person eats a wide variety of foods and rarely refuses food, the vast majority of our contemporaries live in a constant state of nutritional deficiency at the cellular level. this situation is due to the minimum nutritional value of the vast majority of food from our diet.

At its core, our food is voluminous substances that satisfy physical hunger. We absorb a portion of food, the stomach sends a signal to the brain that it is full. And that's it. What happens next doesn't matter to him. And there are no other mechanisms for recognizing hunger in humans. Thus, day after day, year after year, we develop cellular dystrophy.

This is the cause of most chronic diseases, reduced levels of protective reactions, allergies to everything and everything, chronic fatigue, early aging of skin cells, hair loss, excess weight and other problems. How to avoid all this? First you need to understand for yourself what a healthy diet is and how to organize it in modern living conditions.

What is healthy food?

Healthy food is a uniform and complete intake of nutrients enriched with vitamin and mineral complexes into the human body. Those. A healthy diet should include all the essential amino acids, proteins, carbohydrates and fats. You can't eliminate a food from your diet without replacing it with a similar source of nutrients. This is the reason most diets don't work.

On a note. You should know that proteins, fats and carbohydrates are able to transform into each other in our body. Those. Limiting the amount of fat in your diet will not give the desired effect if you do not normalize the process of their normal metabolism. Proteins and carbohydrates will turn into fats. Over time, this will lead to even more weight gain.

How to normalize metabolism? This is what healthy food is for. It should not contain complex components, chemical flavors and flavor enhancers. All of them block the production of digestive enzymes. Accordingly, food in the body is not absorbed in the order prescribed by nature. So there are complex transformations all in a row into subcutaneous fat. The mechanism is quite simple. if you do not have any enzyme responsible for breaking down the protein and converting it into an amino acid to feed the cell, then the protein is transformed into fatty acids. In the future, they will not be able to be used by cells for growth and construction. Thus, you will get a few extra pounds.

Important! Vitamins and minerals are essential for the digestion process. You can get them only with the help of simple natural products.

Remember that healthy food is the food that leads you to health and longevity. It is worth taking a few days to finally put your diet in order and begin to restore your body.

Basic principles of healthy eating

Knowledge of the basic principles of a healthy diet will be invaluable help in this matter. They include:

1. adjusting the calorie content of the daily diet;
2. correct distribution of portions of food by the hour;
3. the balance of the ratio of proteins, fats and carbohydrates;
4. ensuring the presence of vitamins and minerals.

And now in order. Let's start with the calorie content of food. This is the basic principle of a healthy diet. Calorie content should correspond to your age, build, type of professional activity. For women engaged in mental work, 2000 kcal per day is enough. Men in hard physical work need more than 3500 kcal per day. School-age children - 2500 kcal. For the elderly - less than 2000 kcal.

The calculation of calories should include absolutely all foods eaten. Do not forget to count the calorie content of the drinks you drink.

Gradually, your body will learn to determine the number of calories it needs on its own. And in the first 6 months, this should be done using a calculator. Start the calculation with the total calorie requirement of your family. Based on the amount received, start compiling an approximate menu for the week. Calculate what foods you use, in what quantities and how many calories it will give.

Next comes the correct diet. Set a mandatory routine at home in which most of the daily calorie intake will be consumed in the morning in the form of breakfast. This can include up to 40% of calories. At lunch, you should eat no more than 30% of calories. The afternoon snack should account for 20%, and for dinner only 10%.

To balance the ratio of fats, proteins and carbohydrates, you should use special tables that indicate the approximate content of these nutrients in a particular product. Again, calculate the daily amount you need and, based on the data obtained, make a list of products for the day.

The most difficult thing at home is the correction of the vitamin and mineral composition of food. We will devote a separate section to this issue. How to properly use vitamin and mineral supplements and how to determine their presence in food. We will prepare this material for you a little later.

Fundamentals of a healthy diet of a modern person

And now let's dwell on what constitutes the basis of a healthy diet. These are basic products. Try to use only natural ingredients in the cooking process. Discard ready-made semi-finished products. Factory-made cutlets and sausage contain a large amount of starch and soybean. These components are not essential for a healthy diet. Healthy food is food that is made from simple ingredients. That is, cookies made at home from flour, eggs, sugar and butter will cause 100 times less damage to your figure than an analogue from a store.

Try giving up mayonnaise or making it at home. You should also include fresh vegetables and fruits, meat, milk, cereals, sunflower and butter in the diet every day. Stop buying margarine once and for all.

Organization of a healthy diet at home and at work

In order for you to successfully organize a healthy diet, you need willpower. But it is equally important to understand why you are doing it. If you have children, then you should know that their school performance and social success largely depend on the correct organization of nutrition. if you are interested in material and career growth, then in this case you should start with nutrition. Only an energetic and healthy person is able to fulfill the production tasks assigned to him.

Organization of proper nutrition at home is a task for the hostess. But in an office environment, this can be organized both collectively and individually. You can bring pre-cooked meals with you. You can use a special delivery service. We hope that you will not only implement the principles of healthy eating in your life, but also infect your colleagues with them.