Healthy food. Menu of proper nutrition for every day for weight loss with recipes

External beauty depends not only on careful skin care, but also on the internal state of the body. To feel healthy, vigorous, energetic, you need to lead a healthy lifestyle, play sports and be able to properly care for yourself. Everyone knows about this, but, unfortunately, not everyone wants to follow the rules, looking for various excuses. Meanwhile, these rules are not as terrible as it seems at first glance.

If you have firmly decided to take the path of beauty, health and longevity, you need to start gradually, because for an organism that is accustomed to a completely different food and does not experience physical exertion, this is a lot of stress. First you need to make a balanced diet containing healthy foods, and add at least a minimal load to maintain muscle tone.

We maintain a balance in nutrition

From now on and forever in the diet should be healthy foods from different food groups:

fats, there are a lot of them in olive and vegetable oil, nuts, fish;
proteins are found in milk and dairy products, eggs, meat, mushrooms, fish, legumes;
carbohydrates are found in cereals, berries, sweet fruits and vegetables. The latter are rich in fiber, which stimulates the cleansing of the body. From carbohydrate sweets, you can use marshmallows and marmalade, they contain pectin and apple juice.

And all these products contain trace elements and vitamins that the body needs for normal functioning.

We adhere to the rules of healthy eating

To feel good, lose weight and continue to keep it under control, you should adhere to the basic principles.

Breakfast is mandatory, it is he who starts digestion and metabolism. And in the morning you can afford something “forbidden”: cookies, a piece of cake, halva, etc. In the first half of the day, all processes are accelerated, and extra calories will not prevent you from losing weight, while in the afternoon they are fraught with a set of kilograms.
You need to eat at least 4-5 times a day in small portions. Then you will not feel hungry and look forward to the cherished hour "X" when you can eat. And the body will not set aside reserves for a rainy day. But it is better to refuse snacks between main meals. Although if you really want to, you can eat a handful of nuts, dried fruits, non-acidic fruit (acid causes an acute feeling of hunger), yogurt, wholemeal bread, or something similar.
Proper nutrition means that breakfast, lunch, afternoon tea and dinner will take place at about the same time.
On the day you need to drink at least one and a half liters of purified non-carbonated water. It will help to cope with a sudden feeling of hunger, restore water balance, which has a beneficial effect on the appearance of the skin, the functioning of internal organs and systems, and helps cleanse the body of toxins and toxins. But if you have problems with the urogenital area, you should not drink water before going to bed - there is a risk of waking up with ugly swelling.
Are you looking to lose weight? So, it is necessary to reduce the consumption of sugar, as well as salt. If without salt life seems to you insipid and dull, then at least use iodized or sea salt. It contains more useful microelements, and sea salt is more salty, so a much smaller amount will be required for cooking. As for sugar, then, in principle, everything is clear. It is the so-called "fast" carbohydrates, which do not bring any benefit to the body, but are only stored in reserve. Any diet involves the rejection of sugar and foods containing it in large quantities. A great alternative and salvation for those with a sweet tooth is honey - not only sweet, but also healthy. It strengthens the immune system, provides vitamins and minerals.
Keep track of the freshness of the foods you eat. It is better to cook a small amount of food for one or two times than to cook a whole pot. With prolonged storage in food, the processes of fermentation and decay begin, so such dishes will not benefit the body.

As you cook, you will receive such benefits

In the grand scheme of things, what foods you eat doesn't really matter. What matters is how they are prepared. From the same "initial data" you can get a lot of benefits, or you can turn them into a source of disease and excess weight.

First, you need to give up fatty and fried foods. Proper nutrition is not bland food, but healthy and tasty. Instead of frying, bake in the oven and steam, give up smoked meats, limit the use of pickles, marinades, mayonnaise, ketchup, etc. A double boiler and a slow cooker will become indispensable helpers in the kitchen. They prepare delicious and healthy meals without the use of fats. Cereals, meat, fish, vegetables are juicy and soft.

Seven bags of tricks

And finally, a few tricks from the arsenal of weight loss and healthy eating gurus. They will help, without much effort and nervous breakdowns, to be drawn into a new nutrition system:

1. For food - only food. If you sit down to eat, turn off the TV, put away your book, don't talk on the phone. Focus only on the plate and its contents, as being distracted, there is a risk of eating much more than your body needs. No matter what healthy foods you eat, gluttony will not affect your well-being in the best way.

2. Eliminate alcohol. An aperitif in the form of a glass of wine during the diet is best replaced with a glass of water 30-40 minutes before a meal. Alcoholic drinks contain a lot of sugar, which means "fast" carbohydrates. In addition, alcohol awakens a feeling of brutal hunger, which is very difficult for a weak woman to resist.

3. If you want to lose weight, then replace the usual plate with a smaller one. This cutting of portions gives good results. A small container creates the illusion of fullness, so your brain will perceive the reduction in portions quite calmly.

4. Change the menu. Monotonous food will soon get bored, and you will want something harmful, but very tasty and desirable. There are many useful and interesting recipes that will give you the opportunity to treat yourself to your favorite culinary delights.

5. Don't go shopping on an empty stomach. This is fraught with the purchase of the wrong products and not in the quantity that is really needed.

6. Look for a low-calorie alternative to familiar foods: fatty pork can be replaced with beef, poultry, rabbit; oily fish - drier varieties and seafood, mayonnaise - sour cream, cream - low-fat yogurt, etc.

7. Let yourself be a little naughty sometimes. After all, living a lifetime without cake, ice cream or fried potatoes is so sad. But remember that they should not be eaten at night, but in the morning.

And the last. Try not to perceive proper nutrition as a punishment and deprivation of the joys of life. Believe me, do not eat a bun at night, but being healthy and slim is much better than allowing yourself everything, but at the same time suffering from obesity and a bunch of sores. Sign up for a massage, walk more, listen to music, try to do what you like, from which it becomes calm and good. Love yourself and enjoy life!

Proper nutrition in the program "Live healthy" (video):

We present the menu of proper nutrition for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

Among professional nutritionists, there are more and more enemies of diets. Many experts are convinced that in order to bring your body into the right condition, it is not at all necessary to torment your body with diets or exhausting mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And the reason in 90% of cases is the same - the wrong lifestyle and diet!

In an attempt to lose extra pounds without professional support, many people, especially women, earn themselves chronic diseases of the internal organs. Agree, this price is too high, and is not worth a slender figure. This does not mean at all that there should not be a beautiful figure, quite the contrary, but there should be a rational and deliberate approach in everything!

Principles of healthy eating

By following the principles of a healthy lifestyle and healthy eating, you can not only achieve the desired result, but, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything!

You should not count on the fact that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you an immediate result, you are simply being deceived, or they are putting your health at serious risk. Do you need it or not - decide for yourself! In order not to expose your body to severe stress, you should smoothly change your diet and lifestyle! Only by following the principles of proper nutrition, you can painlessly normalize your metabolic processes and easily bring your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

Fractional nutrition. Do not overeat in one sitting, it is better to eat less, but more often!
Mandatory breakfast. Forget about a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the day!
Give dinner to the enemy. You don't have to give at all. A light dinner of it 3 hours before bedtime is ideal.
Water is our everything. 1.5 - 2 liters of water - this is how much a healthy person should drink daily.
Sweet only for dessert. Snacking on sweets is the most useless, and even harmful, meal of the day. Minimize your intake of sugar and fast carbohydrates.
take away fried fatty foods from your diet, minimize alcohol and salt intake.
More fiber. It is found in large quantities in fruits and vegetables.
Don't drink while eating. Are you used to drinking tea? It's time to kick this habit! Drinking is allowed only 15-20 minutes after eating.
Chew food thoroughly. Avoid swallowing chunks of food, as this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of satiety comes after some time after eating, so never rush during a meal.

At first glance, it seems that there are many restrictions here, and at the same time you need to follow a bunch of rules. The habit will do the trick! Remember that the main thing is to start. It is not necessary to start observing everything at once if it is difficult for you. Go from point to point, moving it from the category of "rule" to the category of "habit".

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important guarantee for losing weight without harm to health!

Proper nutrition menu for weight loss

We present you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate them. This will help you diversify your diet so that the products, so to speak, do not become boring.

	Breakfast	Lunch	Dinner	afternoon tea	Dinner
Monday	A glass of buckwheat porridge, 1 hard-boiled egg, carrot salad with olive oil.	Apple	Boiled beef or chicken breast 150 g, fresh cabbage or broccoli salad.	A portion of dried fruits with tea, or an apple.	Stewed vegetables, steamed beef patty, a glass of kefir.
Tuesday	Oatmeal porridge 200 g traditional on water or skim milk, berries.	Favorite fruit or beet salad with bread.	Steamed fish - 100 g. Tomato salad, fresh cabbage and herbs.	Apple or low-fat cottage cheese.	Buckwheat or rice - 100 g. Boiled chicken fillet - 100 g.
Wednesday	Oatmeal	Apple.	Boiled buckwheat without salt - 200 g, chicken fillet	Apple	Steamed fish and vegetables, kefir.
Thursday	Omelet from 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Potato soup with zucchini.	Portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with mushrooms. Green salad.
Friday	Oatmeal 1 cup.	Favorite fruit.	Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 diet breads.	Braised cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Hard boiled eggs 2 pcs, stewed carrots with an apple.	Fresh fruits.	Tuna with vegetables. Mushroom cream soup.	Vegetable salad or a handful of dried fruits with tea.	Stewed white cabbage, cottage cheese or kefir.
Sunday	Barley porridge 1 cup. A handful of nuts or dried fruits.	Fresh fruits.	Turkey or chicken breast baked in the oven - 200 g. Vegetable soup and fresh vegetable salad.	Skim cheese.	Boiled or steam fish. 1 glass of kefir.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller portions should be, but without fanaticism! The body must get all the necessary vitamins and minerals from your food. It is not worth risking your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods can't be eaten?

Try to eliminate or reduce to a minimum the consumption of the following products:

Principles of nutrition for weight loss

In order to eat not only properly, but also at the same time lose weight, you must follow one of the most important principles - you need to consume fewer calories than you spend. Everything comes from this principle, from this principle you need to build your menu.

If you are used to consuming, say, 3000 kcal per day, while not having any physical activity and wondering “where does the extra weight come from?”, then it’s just worth looking at things objectively. At a minimum, you need to get active and exercise, bring your diet in line with allowed and prohibited foods, and gradually reduce the number of daily calories consumed.

Do not do it in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you start to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

Chicken fillet - 200 g;
Onion - 50 g;
Carrots - 100 g;
Salt to taste;
Greens to taste.

COOKING

Rinse the fillets well under cold water;
Pour water into a saucepan, add salt, put on fire;
Peel vegetables, put in boiling water along with chicken fillet;
Boil for 10-15 minutes over low heat;
Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

Buckwheat - 1 glass;
Low-fat minced meat - 450 g;
Bow - 2 pcs.;
Egg - 2 pcs.;
Creamy horseradish - 2 tbsp;
Garlic - 1 clove;
Wheat flour - 3 tablespoons;
Salt to taste;
Pepper black ground pinch;
pinch of sugar;
Grape seed oil for frying;

COOKING

Boil buckwheat until crumbly;
Scroll low-fat minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass well;
Mix buckwheat porridge and minced meat;
In the meantime, boil the eggs, rub them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is a filling for cutlets;
We divide the minced meat into portions, form cakes into which we put 1 tablespoon of the filling;
Blind cutlets, roll them in flour;
Fry cutlets in grapeseed oil. We do this over low heat on both sides. If necessary, bring to readiness in the oven. Enjoy your meal!

CABBAGE PAIN

INGREDIENTS

White cabbage - 500 g;
Carrots - 1 pc.;
Tomatoes - 2 pcs.;
Processed cheese - 50 g;
Sour cream - 300 ml;
Greens - 1 bunch;
Chicken egg - 4 pcs.;
Onion - 2 pcs.;
Allspice - 1 pinch;
Salt - 1 pinch;

COOKING

We wash the cabbage and chop it;
Lightly fry the cabbage in a pan with oil;
We clean the carrots, grate it, then add it to the cabbage;
We clean the onion from the husk, finely chop it and add it to the pan;
We wash the tomatoes and greens. We cut the vegetables into small slices, chop the greens. Add ingredients to the skillet. We continue to fry.;
Beat sour cream, eggs and cheese in a bowl until smooth;
Pour the contents of the pan into a baking dish, and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Enjoy your meal!

170 votes

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 modern man 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 all. 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:

adjusting the calorie content of the daily diet;
correct distribution of portions of food by the hour;
the balance of the ratio of proteins, fats and carbohydrates;
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.

Recipes for proper nutrition are gaining popularity today, because such recipes can be not only useful for our body, but also very tasty. The abundance of recipes for proper nutrition attracts both externally and with its content, pleasant aroma, interesting color, etc. It is very important to correctly compose a menu for every day, where recipes for proper nutrition will prevail. The variety of shapes and tastes will not leave anyone hungry and dissatisfied with what they have tried.

Do not confuse healthier eating with dieting or fasting, because they are fundamentally different. But the effect of healthy food will be noticeable, because with the help of natural and tasty products you will be able to easily maintain a beautiful shape and lose extra pounds. And in addition to the figure, a balanced diet will give a good mood and well-being.

Proper nutrition involves the use of freshly prepared food, so the recipe is designed for 3 servings:

medium sized carrots;
chicken fillet - 200 gr.;
cauliflower;
sauce (chicken broth, hard cheese, flour, cream, 2 eggs, ground pepper, nutmeg, salt to taste).

Recipe:

Do not boil the cauliflower until cooked, after dividing the inflorescences. Add to the water where it was cooked, all the ingredients for the sauce, except for the eggs. Cook all this mixture for 5 minutes, stirring occasionally and not allowing to curdle. Then add the egg yolks and mix well in a water bath.
Grease the baking dish with butter. At the bottom lays pre-cooked chicken or other poultry fillet, cauliflower, carrots and pours sauce.
We put the mold in the oven preheated to 250 degrees for 15 minutes, until a crispy crust of a beautiful golden hue appears. Such food is not only insanely tasty, but also nutritious.

Salad with sardine

There are many recipes for proper nutrition, but this salad is very easy to prepare, saturates the body and does not allow extra pounds to be deposited on the sides. For its preparation, the following components are required:

rice - about 130 gr.;
canned peas and corn (a glass of total weight);
sardines in their own juice;
fresh cucumber;
Cherry tomatoes;
greens, feather onions;
salt and pepper (to taste).

Recipe:

Pre-boil rice. Mix it with sardines.
Cut the cucumber into small bars, divide the cherry tomatoes into quarters.
Cut greens and onions, add to rice.
Mix all the remaining ingredients and decorate the dish.

In order to eat right, you do not need to spend a lot of time preparing food. With the help of proper nutrition, you can increase the level of energy and strength, gain vigor and positive, feel better and forget about health problems. Proper nutrition has long been no longer a tasteless food restriction, with the help of a variety of dishes you can decorate your daily diet.

healthy eating- the key to a long life, the child knows about it. What do you need to do to live to a hundred years? Nutritionists assure that the secret of longevity is in a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry in butter and completely eliminate margarine from the diet.

Avoid overly salty foods.

Instead of milk, use lactic acid products (kefir, yogurt, fermented baked milk).

Meat, fish and poultry should be consumed freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.). - This is another important rule that shapes our healthy lifestyle.

Do not forget to eat (preferably daily) all kinds of cereals. They are the main "healthy" product with which it is better to start the morning: it is both tasty and healthy. Lots of cereals fiber(which is necessary for proper digestion), minerals and b vitamins that support our nervous system. In conditions of constant stress, porridge is the best sedative! Cereals are “long” carbohydrates, they will provide the body with satiety and energy until lunch.

Eat right, and the results will not keep you waiting!