An approximate diet should be. Proper healthy diet

Proper nutrition is the key to health. But how to eat right in the current high cost?

Is it possible to create an inexpensive menu healthy eating for weight loss for a month, a week, a day and what products are best for this?

healthy and proper nutrition- not just a list of rules, but a way of life. This is the attitude of every person to the right food. How to improve yours?

Healthy eating rules:

1. Stick to the diet: eat 5 times a day and at regular intervals;
2. Reduce food portions to 300-400 g for main meals and 100-150 g for intermediate meals;
3. Do not overeat - food should satisfy hunger, and not burden the stomach;
4. The last meal - 3 hours before bedtime;
5. Keep a balanced diet - the ratio of fruits and vegetables to the rest of the food is 50 to 50;
6. The main way to cook food is to steam and boil food;
7. Increase the amount of drinking water consumed up to 2000 g per day;
8. Reduce fats and carbohydrates in your diet;
9. Avoid alcohol and fast food.

All the benefits of following these rules are to improve your health, activate your body and maintain a positive mood. If you are stressed, try to normalize your diet and the result will not be long in coming.

What to avoid in order to normalize your diet:

• Constant snacking;
• Dry food;
• Reluctance to eat breakfast
• Insufficient;
• Eating unhealthy food.

Natural laziness and self-indulgence is the main problem of mankind. If you want to avoid this - start with proper nutrition!

Inexpensive Products

The list of foods suitable for a healthy diet is quite extensive: fish, seafood, fruits, vegetables, whole grains and, as well as meat. In modern conditions it is difficult to get all the useful products. No problem! Cheap, cheerful and healthy to eat is quite real! Just use knowledge.

Vegetables

Among the useful cheap vegetables, there are several: cabbage, radish, carrots, and onions. Familiar, affordable and economical, and most importantly, healthy products.

Usefulness of vegetables:

• Cabbage is the main source of vitamin C and calcium for the body;
• contains beta-carotene and pectin, which positively affect the processes of digestion and rejuvenation;
• Beetroot has betaine (which makes it red) which helps and improves performance. of cardio-vascular system;
• - a storehouse of vitamins PP, A, B, B2, inulin and phytoncides responsible for the intestinal microflora and protection against cancer;
• Radish contains a large number of potassium and phosphorus, vitamins B and PP, which normalizes the work of the nervous and cardiovascular systems.

A special niche is occupied by the use of peas and beans, which contain a large amount of animal-like protein, which provides a number of advantages: it is easily digestible and can replace meat for vegetarians.

Fish

Seafood and fish in a certain way is considered a luxury (just look at the prices), but there is also an inexpensive, very healthy option - herring. The main advantage of fish is the presence of polyunsaturated fatty acids, better known as.

Although herring does not belong to the red fish, which is famous for its omega-3 content, the amount of such fatty acids in it is no less. But there is one trick - the level of Omega-3 in artificially grown herring is very small, so be interested in the origin of the fish.

To replenish the reserves of calcium and phosphorus, sprat and other small fish that can be eaten with bones are suitable.

Meat and eggs

The main healthy type of meat is chicken. Raw chicken breast, phosphorus, chromium, magnesium and other beneficial trace elements. But the most remarkable is the quantity and quality of protein, the use of which regulates all processes in the human body.

A special group is meat by-products - liver, heart, kidneys - everything from the body of an animal except the meat itself. Such products contain the optimal proportions of minerals and vitamins for the organs of the body, because when they themselves were alive.

Dairy

Among the wide variety of dairy products, the most useful for a healthy diet are yogurt, kefir and cottage cheese, preferably fat-free.

Useful properties of dairy products:

1. Easily digestible;
2. Contain mycobacteria (up to 10 million per 100 g of product), which ensure the process of food digestion;
3. Low-calorie.

In order not to overload the body and supply enough energy, low-fat dairy products like yogurt come in very handy, and kefir promotes cell regeneration.

Bread, chocolate and other products

The list of useful cheap products can be supplemented with several items:

• - contains almost all minerals and trace elements, and the calorie content of 100 g is an average of 170 kcal;
• Whole grain products - pearl barley, buckwheat, oatmeal and millet;
• (at least 70% cocoa) - an excellent stimulating and encouraging tool for a snack;
• Rice is a great alternative and, however, choose only dark rice (the lighter the rice, the less useful);

How to make a menu for the week

Making a menu for a healthy diet throughout the week should be accompanied by a number of actions:

1. Choose only healthy foods and dishes;
2. Pay attention to their quantity in products;
3. Follow the rules of healthy eating.

The menu can turn out to be quite monotonous, but it will cover the losses and inconveniences incurred.

Menu schedule for each day

We offer a schedule of a ready-made inexpensive healthy food menu for every day of the week, on the basis of which you can cook your own meals and make a weight loss diet to your liking:

Monday

• Breakfast- rice, vegetable salad from cabbage, tea;
• Lunch- a glass of kefir;
• Dinner- boiled herring, radish salad, dried fruit compote;
• afternoon tea- apple;
• Dinner- vegetable stew, boiled chicken breast, tea, Rye bread.

Tuesday

• Breakfast – buckwheat, fat-free cottage cheese, coffee;
• Lunch- banana;
• Dinner-, in olive oil, tea;
• afternoon tea- a glass of kefir;
• Dinner- radish and cabbage salad, rice, yogurt.

Wednesday

• Breakfast-, apple, yogurt;
• Lunch- 100 g of cottage cheese;
• Dinner- boiled herring, vegetable soup, tea;
• afternoon tea- 50 g of walnuts;
• Dinner- steamed chicken, coleslaw, dried fruit compote.

Thursday

• Breakfast- scrambled eggs from 2 eggs, rye bread, fresh carrot juice or tea;
• Lunch- banana;
• Dinner- rice, stewed vegetables, water;
• afternoon tea- 100 g low-fat cottage cheese;
• Dinner-, vegetable soup, yogurt.

Friday

• Breakfast- rye toast, coleslaw or beetroot salad, coffee;
• Second breakfast - an apple;
• Dinner
• afternoon tea- 50-70 g of dark chocolate;
• Dinner- stewed vegetables, rye bread, boiled chicken breast, tea.

Saturday

• Breakfast- scrambled eggs from 2 eggs, green salad with olive oil and herbs, yogurt;
• Lunch- banana;
• Dinner- buckwheat porridge, vegetable soup, rye bread, tea;
• afternoon tea- a glass of kefir;
• Dinner- baked chicken breast, vinaigrette, dried fruit compote.

Sunday

• Breakfast- oatmeal, 2 boiled eggs, coffee;
• Lunch- yogurt;
• Dinner- steamed herring, vegetable salad, tea;
• afternoon tea- 50-70 g of dark chocolate;
• Dinner- vegetable soup,

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

What is proper nutrition

The purpose of proper nutrition is to:

• supply human body enough nutrients so that all vital systems work normally, a person remains cheerful and active;

Attention! Any strict restrictions (including starvation) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

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

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a 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 sparing mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be sold by the hour - at about the same time every day. And so the whole week. This approach sets up the stomach for timely excretion digestive enzymes in the right amount.

Adequacy

Avoid overeating, but at the same time, don't starve yourself for "great goals." Plan your diet so that you never feel hungry. It's a well-known fact that fasting people often start gaining weight quickly after their weight loss diet is over;

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

balance

There must be harmony in everything. Plan your weekly intake of fat, protein, carbohydrates, water, and salt. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable ratios of proteins / fats / carbohydrates (BJU).

Also, always remember the calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. Their excess will lead to an increase in fat reserves. The disadvantage - to the depletion of the body.

Attention! People who are actively involved in sports or receive heavy physical exertion should not underestimate the amount daily allowance calorie intake.

According to scientists, daily requirement in calories:

Only the most useful

The diet of proper nutrition should include only benign products. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write to yourself in a conspicuous place a set of elementary rules:

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

Attention! The benefits of plant fiber are unprecedented as a natural colon cleanser. The body gets rid of toxins and carcinogens, which in today's ecology cannot be avoided.

How to make a healthy menu for the week

Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then - for a month). Here are indicative meals to help you start your planning.

Breakfasts

Take any example from the list or modify it:

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

Attention! The diet should include items corresponding to the calorie table and the ratio of BJU.

Healthy food for breakfast

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

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

Dinners on your menu

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

• pasta from durum varieties 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, cabbage, carrots, zucchini, bell peppers, onions, 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 (as an example - mushroom, vegetable or mixed);
• vegetable soup with lean meat (shurpa);
• legumes stewed on water (lentils, beans, peas);
• fresh vegetable salads;
• boiled seafood (squid, shrimp).

afternoon tea

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 pieces;
• low-fat cottage cheese with fresh chopped herbs;
• some fruits (grapes, plums, apricots, peaches);
• nuts are not overcooked.

Dinners

It is desirable that in evening menu There were as few animal proteins as possible. Preference for dishes such as:

• cottage cheese casseroles, cheesecakes;
• vegetable casseroles with low-fat cheese in the oven;
• salads from vegetables, it is possible with the addition of seafood;
• a little boiled chicken white meat or a piece of steam fish;
• light omelette of 2 chicken eggs with vegetables;
• chopped fresh herbs;
• olives, olives;
• brown rice boiled or steamed;
• vegetable pancakes, 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 the state of appearance.

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to maintain both internal health and external beauty?

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

Monday

• cocoa with sugar and milk - 1 cup;
• 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 cup.

• 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 the addition of 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 curd or yogurt.

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

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

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

Wednesday

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

Lunch:

• dried fruits;
• sweet curd.

• canned stewed meat;
• garnish 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 steam fish;
• stewed cauliflower and cabbage with tomatoes;
• brown or red rice;
• melissa tea with oregano.

Thursday

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

Lunch:

• yogurt with a fat content of not more 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.

• compote from berries;
• 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

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

Lunch:

• sweet cottage cheese;
• 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.

• steam vegetables (broccoli, cauliflower, carrots, green beans, etc.);
• boiled pasta made from durum flour;
• a piece of lean meat or light fish for a couple;
• 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.;
• raw 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 a salad or sliced;
• brown rice or pasta made from coarse flour;
• herbal tea (mint, oregano, thyme).

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

You may also be interested

Almost everyone is familiar with starvation diets, exhausting workouts and magic diet pills. But despite the cult beautiful body, problem excess weight does not lose relevance. Are you looking for an effective and safe way that will lead you to the ideal? Having mastered proper nutrition for every day, you can easily get in shape and maintain the desired volume for life.

Proper nutrition for every day is easier than you think!

Eating right is not only healthy!

1. Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have healthy snack options in case of sudden hunger.
2. The ability to independently plan your own healthy food menu for every day. You will no longer have awkward situations in cafes and at a party. You can always find something that fits into your program.
3. No hard limits. The program does not imply categorical prohibitions. Despite the existing list of recommendations, you can always adapt it to your taste preferences.

But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. Healthy diet does not involve haste. She won't help you reset everything. overweight in a short time, but will allow you to consolidate and hold results achieved. If you want to speed up the process a little, or take a special massage course.

Planning a healthy menu

A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.

What is a healthy diet for every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.

Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.

Breakfast options

1. Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
2. Whole grain bread sandwich, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and greens. A glass of curdled milk or any other fermented milk drink.
3. Omelette of 4 proteins and 2 yolks with herbs. Fruit salad.
4. A large portion of cottage cheese with sour cream, jam and fresh fruit.
5. Fruit soup with seasonal fruits and light sour cream.

Dinners

1. Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
2. Baked cauliflower breaded with semolina, 10% cream and egg white.
3. Low-fat vegetable lasagna.
4. Vegetable cream soup with rice.
5. Low-fat rolls or a few slices of vegetarian pizza.

Dinners

1. Stewed vegetables with pieces of boiled chicken breast.
2. Seafood with boiled brown rice.
3. Vegetable omelet of 4 proteins and 2 yolks with herbs.
4. Cottage cheese casserole and vegetable salad.
5. Boiled beef with baked vegetables.

Snacks (you can choose any 2 items)

1. A glass of kefir with 1 tsp. honey or jam.
2. 20 g dark chocolate and green apple.
3. 2 rice or buckwheat breads with cottage cheese and herbs.
4. A handful of nuts and dried fruits (should fit in the palm of your hand).
5. 3 pieces of homemade oatmeal cookies.

Eat natural food, refraining from industrially processed products.

What is better to refuse

As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.

A healthy diet for every day imposes a ban on:

• dry breakfast mixes, including most types of muesli (read the composition carefully);
• white bread and rich pastries;
• chocolate bars and confectionery;
• crackers, chips and other fast food;
• ready-made sauces;
• nectars and unnatural juices;
• carbonated drinks and their dietary substitutes;
• alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).

This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them with homemade cakes with reduced butter and sugar. The same is true with fast food. Try to find useful alternatives!

If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat content and calorie content of the following meals.

Thus, a healthy diet for every day is a real way to achieve your dream figure without harm to health!

A beautiful harmonious body, smooth silky skin, thick hair and strong teeth are, first of all, an indicator of health, and only then the fruit of the efforts of cosmetologists and other representatives of the beauty industry. And health, in turn, is in most cases the result of how and by what each individual person lives.

Of course, you can talk for a long time about heredity and the influence of external factors, usually negative. General principle remains unchanged: the responsibility for the state of their own health lies with each person. People make their own choices every day, throughout their lives. It's great if it turns out to be in favor of health!

It's no secret how important well-chosen food plays, so proper nutrition for every day is an integral part of a healthy lifestyle.

General rules

Before proceeding to a detailed review of nutrition for every day, I would like to recall what is equally important with any diet.

• Diet. The body is able to function correctly only if it receives everything it needs regularly and at certain hours. A slight fluctuation within half an hour is allowed. Indiscriminate eating usually leads to overeating, and eventually to weight gain. There is no need to talk about good health in such cases.
• A variety of food, not only in composition, but also in structure. It is impossible to eat only soft or liquid food, just as it is impossible to have a healthy digestive system by eating only solid and coarse foods. For the full work of each organ of the digestive tract, it is necessary to eat dishes that are different in structure.
• Separate nutrition involves the alternation of carbohydrates and proteins. Mixing different foods puts the body in a difficult position, since each of them requires the release of different enzymes to digest. If you learn to separate dishes that are alien in composition, then the food will be absorbed to the maximum, which means that the feeling of fullness will last for several hours, as it should be. Otherwise, even after a heavy meal, you can soon begin to feel hungry again.
• Chewing food carefully and slowly, you can not only get enough faster, but also significantly improve the digestion process. Pre-chopping food in a bowl, this effect will not be achieved.

These theses are fundamental for the proper nutrition of any person, and if a competent, balanced diet is followed, such eating behavior will certainly bring positive results. Among them:

• strengthening the immune system;
• regular and timely replenishment of energy and vitamin reserves of the body;
• prevention of diseases of the digestive system;
• healthy metabolism;
• excellent health and high performance;
• maintaining normal weight.

The right diet can greatly improve general state body, but also cause pleasant changes in appearance. Skin problems in the form of acne will disappear, the condition of hair and nails will significantly improve, and the figure will tighten.

How to choose a menu?

Healthy eating for every day is a matter that at first may seem rather complicated, because not everyone has a clear idea of ​​\u200b\u200bwhat they eat and why they need it. To understand what, in fact, all the food that enters it is for the body, you can divide it into its main components and immediately determine the right amount of each component that makes up the diet of proper nutrition.

• Proteins (proteins) should occupy at least one third of the total daily food intake. The body really needs them, because it is they that make it possible to build new tissues, maintain recovery processes and set muscle mass. Calculate required amount protein is not difficult: you need to eat so that for every kilogram of body weight you have about two grams of protein per day.
• Carbohydrates. About half or a little more of a healthy diet is made up of them, being a source of energy for the body. Active brain activity, physical labor and sports are impossible without a sufficient amount of carbohydrate food. In turn, these substances can be classified as complex and simple. The former provide a person with energy for a long time, since it takes a rather large amount of time to assimilate them, while the blood sugar level does not make sharp jumps. The second group is practically useless, since simple carbohydrates are broken down and absorbed into the blood simply with lightning speed. Just as quickly comes the feeling of hunger. The table shows which products belong to a particular category.

Using this small list as an example, you can understand how to distinguish between "slow" and "fast" carbohydrates.

• Fats. No more than one tenth of the fat contains a daily diet of proper nutrition. This amount is quite capable of ensuring a healthy metabolism and the normal functioning of all body systems.
• There is one more necessary element- cellulose. It is an indigestible dietary fiber and contributes to the timely cleansing of the body from harmful products decay. Vegetables such as cabbage and celery are the richest sources of this component. By eating them regularly, you can solve such a problem of the digestive system as frequent constipation. Pectin is also a fiber found in apples, plums, and other fruits. Performs a similar function.

calories

No matter how well the daily diet is balanced in terms of the ratio of proteins, fats and carbohydrates, it is necessary to monitor the portion size. The total number of calories ingested from food should not normal weight a person to fall below the minimum value of 1500 kcal.

With physical exertion, an indicator equal to 2000 kcal is considered optimal. To calculate this figure, you need to carefully study the labels of products lying on store shelves before making a choice. Based on the calorie content, it is determined and optimal size portions.

The value of breakfast

Many are accustomed to neglecting breakfast, rushing to work, or simply consider this meal optional. Such a common mistake leads to the fact that the body starts its day with forced starvation, and by lunchtime it wakes up just a brutal appetite. It’s good if someone manages to combine a work schedule with a healthy full meal, but not everyone can afford such a luxury.

A quick snack in the nearest fast food cafe is a calorie bomb that enters the stomach in the form of completely “dead” food, creating only the illusion of saturation and reinforcement of strength.

In fact, there is only an additional load on the heart, liver and kidneys, because such food is stuffed with fats, simple carbohydrates and artificial food additives.

It is not surprising that at dinner a person is no longer able to control himself, because he is really terribly hungry, and the refrigerator is emptied indiscriminately. Go to bed with a stomach full to the eyeballs - what kind of rest is this? And in the morning - all over again.

Every product has its time

With proper nutrition, the menu for every day is recommended to be built as follows.

• Breakfast is, first of all, cereals, that is, complex carbohydrates. A plate of oatmeal or buckwheat, wheat or barley porridge will give a good boost of energy for several hours. The brain will not experience a lack of nutrition, and the working day will begin fruitfully. Another great breakfast option is fresh fruit without additives.
• Lunch may well consist of vegetables. Soup or stew plus a salad of fresh herbs - these dishes do not burden the body with useless work, but are well digested and give strength. Fiber stimulates the activity of the gastrointestinal tract, a person does not feel any heaviness in the stomach, nor bouts of drowsiness and lethargy.
• For dinner, it is good to eat a serving of protein foods. It can be mushrooms or dishes from legumes: soybeans, beans, and so on. The protein will be processed by the body overnight and will be put into action. From 11 p.m. to 1 a.m., while a person is sleeping, growth hormones are activated, which are responsible for repairing damaged tissues and building new cells. Protein is involved in all these processes. Therefore, you should not include carbohydrate foods in dinner, it is better to consume them in the morning.

Snacks

Many people think that between the main meals you should not be backed up with something else, but this misconception. It's all about what the snack will consist of. For example, a chocolate bar is not an option for a healthy diet, but fruits, nuts or a small piece of whole grain bread with a drop of honey will not only satisfy hunger, but also saturate the body with vitamins and other useful substances.

Tea and coffee should be replaced with herbal infusions or rosehip broth, juice from natural berries. Such drinks are remarkably invigorating and do not bring health anything but good.

Nutritional supplements

Sugar and salt should be completely excluded from the menu. They do not have any positive effect on the body, and the harm of these flavor enhancers has long been proven. Salts are found in sufficient quantities in natural products, and sugar in its pure form are simple carbohydrates that lead to weight gain. Honey and dried fruits in small quantities will perfectly replace the rest of the sweets, while having a rich vitamin composition.

Water

Pure still water is essential for maintaining good health throughout the day. Participating in all metabolic processes, it removes toxins, toxins and other harmful substances from the cells of the human body. One and a half to two liters of water should be consumed by every adult to stay in good physical shape and feel great.

A well-thought-out and serious approach requires proper nutrition, and the menu for the day can be compiled independently, taking into account this information and listening to the signals of your own body. Perhaps this task will take more than one day, but the result in the form of cheerfulness and excellent health will justify all efforts!

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

Taking care of yourself

If something is wrong with our body, then we start treatment, but we need to think about the causes of health problems. It is easy, but ineffectual, to look for excuses in bad foods, genetics, or bad luck. The essence of the disease, as a rule, lies on the surface. Often, a nutritional adjustment will correct the situation for the better. If you correctly compose a diet for every day, then this 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 with the latter a priori should be abundant in vegetables and cereals, but deprived of fats. Is it really necessary 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 at all necessary if the energy balance is maintained. According to him, the amount of energy consumed with food should correspond to daily energy costs. The necessary calculations only seem complicated. The main thing when compiling a menu is to distribute calories between proteins, fats and carbohydrates. The latter account for half of the diet, about 30% should be fats and 20% proteins. Meals should be frequent. Ideally, you should eat five times a day, with breaks of three hours between meals. Dinner can sometimes be skipped, especially if you want to adjust your weight. Drinking food is not necessary, as this disrupts the digestion process. Listen to your body and internal clock: usually a strong appetite wakes up three times a day, and a slight feeling of hunger appears closer to noon and two or three hours before dinner. At this time, arrange a snack for yourself, which can be modest in volume. Let it be a fruit, a portion 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 the right one, it is better to plan immediately for a week. You will have to carry out a global cleaning of your refrigerator. Can't imagine life without chocolate bars? Do you add a bun with butter to every meal? Do you drink soda all day long? All this adds extra calories and inches to your waist. But the key to proper nutrition is not in a bunch of prohibitions, but in a mature, balanced approach to your diet. If you languish with the desire to eat a chocolate bar, then the risk of breaking loose is too great. Ideally, schedule breakfast an hour after waking up. This interval should be enough to start the body and speed up the metabolism. Breakfast should be solid. It is in the morning that you can afford enticing, but such harmful sweets. They burn out all day long. At noon, it's time to have a snack, ideally fruit. 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. An evening meal is best made light and mostly protein. It can be poultry, fish, cottage cheese or even egg salad.

Everything according to the rules

It's not as easy as eating right. It is tedious and boring to make a diet, because there are certain rules for choosing dishes depending on the state of human health. By the way, serious diseases often impose dietary restrictions. Accordingly, consultation with a doctor is required. However, the key postulates of a healthy diet are quite simple.

First of all, you need to remember that the food should be freshly prepared. No preliminary preparations, that is, no need to cook a huge pot of borscht in the hope of stretching it all week. Reheated porridge, potatoes and a week-old salad are also not a sample of a healthy diet. Such food is heavy on the stomach and unhealthy. It is better to cook food at one time to be sure of its benefits. The following rule can make life much easier for cooks - the simpler the dish, the better. For example, stewed vegetables are better than complex stew with sauce and all kinds of dressings. Yes, they take less time. Another rule is a minimum of heat treatment. Foods that are ready to eat raw are the most beneficial. Accordingly, give preference to fresh vegetables, fruits and herbs. However, without fanaticism, since many varieties of vegetables, as well as fish with meat, require mandatory heat treatment. Do not forget about the sense of proportion and prioritize the seasonal factor, then your food will be fresh, tasty and as safe as possible.

Your right to choose

A proper diet for weight loss for every day involves the use of certain foods that correspond to the main direction. The main point lies in the preparation of simple and healthy meals, 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 dairy products, seafood/meat/fish/eggs, cereals/cereals.

But how to understand which product can replenish the diet of proper nutrition for every day? First of all, the naturalness of the composition, the amount of vitamins, trace elements and dietary fiber are taken into account. Dairy products without artificially added sugar are rich in protein and calcium, while cereals and grains are rich in fiber and complex carbohydrates. In addition, there are a lot of B vitamins, which have a positive effect on blood formation and brain function. Protein in abundance is good for breakfast, as it does not burden the digestive tract much, but it gives a serious boost of energy. But you won’t be full of protein alone, so the best option for breakfast is a combination of dairy products and cereals. Closer to dinner, the body is already ready for large portions, so you can eat more heavy food. At lunch, an appetizer, first and second courses are allowed, but dessert is in doubt, as it can make digestion difficult, causing fermentation in the stomach. By evening, the digestive system is tired, like the whole body, and therefore food is shown only light and low-calorie, but nutritious. It can be fruits, vegetables, fish or dairy products.

What is good and what is bad?

Those people who choose the right plan ahead. You will have to take lunch with you from home, as you will not find healthy ready-made food in the nearest supermarket. You will also have to memorize a list of healthy and unhealthy foods. In the permitted list - dishes that are beneficial to the body. So you will have to give up beer in the evenings and fatty whites with meat. The basis of proper nutrition are fruits, vegetables, cereals, dairy products, meat and fish. Pay more attention to cabbage, which is replete with fiber that reduces appetite and fills the stomach. If you are making a proper diet for weight loss for every day, then look at the grapefruit. This unique fruit reduces glucose levels and affects fat stores. By the way, do not forget about apples and pears, which are a store of pectin. They perfectly fill the stomach without clogging it with calories.

For a snack, choose nuts and berries. It is not only healthy, but also delicious. Control the amount of sugar in your diet and replace it whenever possible safe analogues such as stevia. But all kinds of muesli, which are chosen by many losing weight, it is better to reduce in your diet. There is too much sugar, there are dyes and flavor enhancers. With such additives, a healthy diet for every day is unthinkable. Canned food, alcohol, carbonated and energy drinks also fall into the red restricted area. Of course, fried, salty and smoked dishes are undesirable. It is better to replace them with baked and steamed ones. Confectionery is also undesirable. Strictly send all food slag to the trash, which includes chips, glazed curds, yoghurts with fillers. Sausages and frankfurters are allowed on the condition 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. And so it turns out that not everyone can make the right diet for every day. Well, in that case, take a look at the photo below, which shows sample menu for a week. Perhaps it will help you in this difficult matter.

We combine products

Of course, the priority is the choice of natural and useful products, but their correct combination also has great importance. Failure to comply with the main principles can cross out the whole plan and lead to indigestion. How to make a healthy diet for a week and not make a mistake in anything? First you need to remember that you can not 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. Beans are rich in vegetable protein, which makes it possible to combine them with vegetables. Fruits are absorbed very quickly, so you should not combine them with other products. Eggs are good in dishes with vegetables and herbs. Sour food should not be mixed with carbohydrates, proteins with fats, but cabbage is almost always appropriate, as it stimulates the secretion of gastric juice.

To each according to his needs

The correct diet for teenagers is not much different from the adult version, but gender differences do matter. The allowable calorie content also varies greatly depending on age. The calculation must take into account the presence physical activity and physiological characteristics of the organism. From the diet of the child largely depends on his health and full development. Nutrition is based on a set of useful substances and microelements. The list of allowed foods depends on age. For example, the food of a five-year-old baby is forbidden to babies. In the formation of the diet, the feeding regimen is important, but still, newborns must be fed on demand. Initially, the basis of nutrition is mother's milk, but over time, complementary foods are added. First, in a spoon, and over time, the volume grows to 200 grams. The child needs the presence in the menu of cereals, milk, fish and eggs, cabbage different types and carrots. Although it has already been proven today that daily consumption of soup does not protect against all diseases, but still in cold periods meat soups well strengthen forces, and vegetable hodgepodge in the summer will saturate and energize.

How to make 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 fill 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 for a snack to school, the child will need a sandwich. For example, from 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 fruit and a bottle of water for a snack. For lunch, you can eat a portion of fresh cabbage soup with cabbage and a cutlet. Another snack - closer to noon - vegetable salad with vegetable oil and a sandwich with cheese. For dinner - a light meal - 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 to a couple of crackers with milk.

For beautiful ladies

It is easier for a girl to make 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. With little physical activity, you need to add natural fiber. The basis of nutrition should be cereals and cereals, especially brown rice. It is an excellent absorbent that cleanses the body of toxins. Eat more nuts to replenish your potassium stores.

A girl’s diet for a week for weight loss should be based on the average daily calorie content. You need to create a little cutting in food and adding physical exercise. Most often, the total calorie 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 scrambled eggs are a satisfying and easy option. For lunch, even a girl can and should eat meat with a vegetable side dish. Beef steak, any poultry fillet or fish fricassee will do. Make dinner protein and light. Suitable cottage cheese with berries, protein casserole, kefir with fiber, fish with salad. But there are snacks, without which proper nutrition is unthinkable. The daily diet includes at least two snacks. These can be healthy sandwiches, fruit and vegetable salads with butter, or lemon juice, nuts, natural yoghurts, crackers.

For the strongest

Allowed for men large quantity calories, but they do not particularly like to spend time at the stove, so they can be too lazy to make the right diet. The table in such a case will do a good job. Once you have a plan for the week, you can tweak it a little weekly and reuse it. So, you need to start from the allowable calorie content of 2500 kcal, which is important for a man who is not engaged in hard physical work. Otherwise, the number goes up. Energy sources ideally should be complex carbohydrates. These are vegetables, fruits, herbs, cereals and cereals. But you won’t be full of them, so a healthy diet for men must necessarily include protein foods. A minimum of 100 grams of protein is shown per day. It is also worth including vegetable fats in the menu, which are found in nuts, butter, seeds, avocados. in abundance healthy fats found in fish. Approximate diet proper nutrition for the day should be based on foods rich in zinc, protein and phosphorus. Breakfast is a cottage cheese casserole, scrambled eggs and ham and a cheese sandwich. For lunch, give preference to rabbit meat with boiled rice. In the evening, have chicken with broccoli for dinner. In the forbidden zone for men, products that stimulate the production of female hormones. These are soy, sausages, coffee, semi-finished products and beer.

Quick options

So, if you decide to adjust the figure, then plan to start the diet of the day of proper nutrition for weight loss. This is not difficult, but consider the calorie content of the products used. 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, as a result, you can get an increase in fat mass, and not in muscle mass.

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

Lunches should be hearty and nutritious, but moderate. Monday - vegetable lasagna, Tuesday - fish stew with vegetables, Wednesday - rice soup and a portion of stewed fish, on Thursday - cream soup with buckwheat, on Friday - boiled fish with vegetables. At the weekend - again a celebration of the stomach: 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 roasted meat, or vegetable stew with a serving of low-fat yogurt. Maybe you will like cheese pizza with vegetables and seafood? Or Greek salad and a portion of vermicelli? A win-win option is a serving of brown rice and boiled chicken. Treat yourself to cream soups with tomatoes or pumpkin on the weekends.

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 easiest option is kefir with jam or honey. Do not be afraid to fantasize and lose weight with pleasure!