Healthy lifestyle and proper nutrition. Proper nutrition with a healthy lifestyle gives positive results

Anna Koroleva

Reading time: 21 minutes

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The first thing that forms the basis of a healthy lifestyle is proper nutrition. That is, a balanced nutrition scheme based on several principles: regular supply of the body with a “full package” of nutrients and vitamins, a mandatory diet and taking into account the person’s age.

What do you need to know about proper nutrition, and how to create a menu?

What is proper nutrition?

To control your weight and create a proper nutrition plan, it is important to navigate the products that appear in our refrigerator, and promptly eliminate the excess and add what is needed. And the main guideline is the content of nutrients and the absence of additives, GMOs, etc.

Essential Nutrients, necessary for the body:

Squirrels. Or, as nutritionists say, proteins. They are needed for metabolism, building new cells, youthful skin and normal functioning of the nervous system. Where do they get them from? From eggs, meat with fish and cottage cheese. And also from nuts and legumes. The most digestible proteins come from fish/meat and dairy products. The daily protein requirement is about 110 g.
Fats. They are the most powerful source of energy, a “mix” of lecithin, fatty acids, vitamins A, E, B, etc. Where do they get it from? From vegetable oils, animal fats, fish and meat, milk and eggs. The need for fats is satisfied exclusively through a combination of vegetable fats and animal fats. The daily intake of fat is about 130 g, of which 30 percent are vegetable fats, and 70 percent are animal fats.
Carbohydrates . Also a source of energy necessary for the complete exchange of fats with proteins. By combining with proteins, carbohydrates ensure the formation of certain enzymes, hormones, etc. The daily intake of carbohydrates is about 450 g.
Cellulose . It is a complex carbohydrate. Needed to enhance intestinal motility, remove cholesterol and toxins, and protect the body from “pollution.” Where do they get it from? From wheat bran, vegetables and fruits.
Vitamins. They are needed for the normal functioning of all body systems: 1 - fat-soluble (A, K, E and D); 2 - water-soluble (group B, C).

List of products for proper and balanced nutrition in the table

As you know, proper nutrition means it is balanced, healthy and easily digestible. And in order to correctly create a menu, you need to know how many calories a particular product contains.

Calorie content of soft drinks:

Calorie content of mushrooms:

White: fresh – 32 kcal, dried – 277 kcal
Chanterelles: fresh – 22 kcal, dried – 268 kcal
Fresh butter – 12 kcal
Fresh honey mushrooms – 25 kcal
Boletus mushrooms: fresh – 30 kcal, dried – 231 kcal
Fresh champignons – 29 kcal

Calorie content of caviar:

Chum salmon (grainy) – 250 kcal
Sturgeon (grainy) – 201 kcal
Pollock (punch) – 127 kcal

Calorie content of cereals:

Calorie content of sausages:

Doctoral – 257 kcal
Dairy – 243 kcal
Cervelat s/k – 453 kcal
Salami – 576 kcal
Sausages: beef – 215 kcal, pork – 330 kcal
Sausages: beef – 229 kcal, pork – 284 kcal

Calorie content of fats, oils:

Rendered pork fat – 882 kcal
Mayonnaise 67% - 624 kcal
Cream margarine – 746 kcal
Vegetable oil: flaxseed – 898 kcal, olive – 898 kcal, sunflower – 899 kcal
82.5% - 747 kcal, ghee - 885 kcal

Calorie content of dairy products:

Calorie content of meat/poultry:

Calorie content of vegetables:

Calorie content of dried fruits and nuts:

Nuts: peanuts – 555 kcal, walnuts – 662 kcal, cashews 647 kcal, almonds – 643 kcal, pistachios – 555 kcal, hazelnuts – 701 kcal
Dried fruits: sultanas – 285 kcal, dried apricots – 270 kcal, dates – 277 kcal, prunes – 262 kcal, dried apples – 275 kcal
Seeds: sunflower – 582 kcal

Calorie content of fish and seafood:

Calorie content of sweets:

Calorie content of berries/fruits:

Calorie content of flour products:

Bagels/bagels – 342 kcal
Bun – 261 kcal
Lavash – 239 kcal
Drying – 335 kcal
Rye bread – 210 kcal, wheat bread – 246 kcal
Wheat crackers – 327 kcal

Calorie content of eggs

Omelet – 181 kcal
Chicken eggs – 153 kcal, quail – 170 kcal, duck – 176 kcal, ostrich – 118 kcal

How to create a menu of proper and balanced nutrition for every day - examples for the day, week, month

An approximate menu for every adult committed to a healthy lifestyle (this diet can be supplemented and changed according to preferences, but taking into account the rules of healthy eating):

Monday

Breakfast: weak tea + homemade cottage cheese (additives – prunes, dried apricots, raisins)

At lunch: salad (vegetables + flaxseed oil) + slice of black bread + piece of beef (boil) + compote
For dinner: vegetables (stew) + jelly

Between meals the following are acceptable: drinking yogurt, up to 1.5 liters of water, orange, almonds (no more than 50 g), pomegranate juice.

Tuesday

Breakfast: porridge (additives - honey, grated apple or berries) + semi-sweet herbal tea + 3-4 slices of cheese
At lunch: chicken broth with vegetables + a piece of baked (or steamed) light fish + yeast-free bread
For dinner: Greek salad + chicken (boil, for serving – no more than 150 g)

During breaks, the following are allowed: walnuts, up to 1.5 liters of water, an apple and kefir.

Wednesday

During breaks: up to 1.5 liters of water, no more than 100 g of light cottage cheese, avocado.

Thursday

In the morning — muesli with milk + semi-sweet tea + curd cheese
At lunch: creamy soup with spinach + paella + compote
For dinner: tea + salmon (bake) with herbs + toast

During breaks: up to 1.5 liters of water, yogurt and ripe berries.

Friday

For breakfast: oatmeal (add honey and chopped almonds) + tea with a slice of lemon
At lunch: broth (chicken) + potatoes (boil) with 5 g butter and herbs + compote
For dinner: salad (seaweed and seafood) + bran bread + tea

During breaks: up to 1.5 liters of water, a fruit cocktail.

Saturday

During breaks - up to 1.5 liters of water, dried apricots, 1 pomegranate

Sunday

For breakfast: buckwheat with 5 g butter + milk
At lunch: vegetable soup + bran bread + tomato + boiled fish
For dinner: freshly squeezed juice + casserole (carrots)

During breaks: up to 1.5 liters of water, 1 grapefruit, no more than 50 g of hazelnuts.

Features of proper and balanced nutrition

The food we eat daily plays a big role in both health and figure. Exhausting diets and serious physical activity are not needed, if the diet is balanced , and the menu is carefully thought out.

True, the principles of healthy eating will be slightly different for an ordinary adult, an athlete, a baby or a nursing mother.

Balanced and proper nutrition during pregnancy - basic nutrition for pregnant women

As you know, the expectant mother has to eat “for two.” That is, the need for nutrients and vitamins increases manifold.

Basic rules of healthy eating for an expectant mother:

The basics of proper and balanced nutrition and menus for the growth of children and adolescents

Taking into account the intensive growth of children and schoolchildren, hormonal changes, the development of all body systems and high activity, healthy nutrition for children should include a full range of useful substances.

Basic principles of healthy nutrition for children:

Proper nutrition for muscle mass - rules of balanced nutrition for athletes

For people actively involved in sports, a healthy diet involves a significant increase in elements in the diet that help reduce body fat and build muscle mass.

Principles of healthy nutrition for athletes:

Advice from nutritionists on proper and balanced nutrition - where to start?

— Before you realize your cherished dream and switch to healthy eating, you need to remember its main principles.
1 is the power mode. That is, always at the same time, and 4-5 times a day, in accordance with your work or study schedule. You can't break the regime!

2 – selection of products. Make lists of “forbidden” foods and lists of those that will be useful in advance. Immediately - with calorie numbers. Based on these lists and the amount of calories you need for the day when creating your menu.

3 – create a menu for at least a week in advance. This way you will save both time and nerves.

Healthy eating - This is one of the components of a healthy lifestyle. The general condition of the body greatly depends on what we eat. After all, there are foods that are healthy and some that are harmful. By choosing healthy foods in our diet, we improve our health, help our body be stronger and more resilient, and prolong our life. But poor nutrition can lead to dire consequences and a whole bunch of diseases such as diabetes, cardiovascular diseases, obesity, high blood pressure and many others.

It’s good if parents instill a culture of a healthy lifestyle and healthy eating, including from the very birth of a little person.

So, again, healthy eating is the key. Here are 10 simple rules to follow:

You need to eat nutritiously and variedly. Our body constantly needs vitamins, macroelements and minerals. They are contained in different products, that is, the more varied the menu, the greater the range of useful substances entering the body.
You need to eat more often, following a regimen. Breakfast lunch and dinner. In between, you can eat fruit. Fractional meals help to reduce weight, and are also indicated for certain diseases.
You can't skip meals. Firstly, the body is depleted, a feeling of rapid fatigue appears, and secondly, after that, at the next meal, a larger amount is eaten, which is not at all beneficial for the body.
Salt and sugar intake should be reduced. Consuming large amounts of salt leads to increased blood pressure, kidney and joint diseases, and high consumption of sugar leads to diabetes and excess weight. In addition, sugar and salt are found in many ready-made foods. You should completely avoid sweet carbonated drinks and replace them with mineral water.
Eat more whole grains. These include bread with bran, or from wholemeal flour, and cereals from unpolished grains. Whole grain foods are high in vitamins and fiber, so they reduce hunger but are low in calories.
Eat fruits and vegetables daily. Fruits, berries and vegetables are an important source of minerals and vitamins.
Eat fish at least once a week. Fatty fish are especially beneficial because they contain Omega-3 fatty acids, which help prevent heart disease.
You need to drink more clean water. Coffee, tea, sweet carbonated drinks do not count.
Reduce the amount of fat you eat, especially animals. Their excess is deposited in the body and impairs the functioning of the pancreas and liver.
Give up fast food. With it you get overweight and depression.

Now we see that healthy eating does not limit our diet at all, but on the contrary expands it.

Healthy eating is not an endless, the mention of which causes unpleasant sensations and associations with the need to limit the quantity and variety of food consumed. On the contrary, it is nourishing, varied and tasty.

Many modern people choose two main things for their physical and emotional development: firstly, proper nutrition as a factor in a healthy lifestyle, and secondly, physical activity. In fact, these two concepts are inseparable, since only together they ensure a person’s success.

The foods consumed supply the body with the necessary building materials and energy. In humans, and especially in women, constant cellular renewal occurs, these processes are reflected in energy consumption. Food is also a source of substances that are involved in the synthesis of enzymes, hormones, and other regulators.

Principles of nutrition

Metabolic processes depend entirely on the food taken. Its composition, properties, and quantity can determine the rate of human growth, as well as his physical development. The basis of food consumed affects the individual’s ability to work, his life expectancy, the frequency of diseases and the condition of his nerves. With food we get a sufficient (although not always) amount of proteins with carbohydrates, as well as fats, important minerals, a complex of vitamins and vital microelements.

All the main theories that describe how, constantly strive to solve the main problem: to extend the active life of a person. Within its framework, scientists have identified points that should be summarized here. A person requires:

Taking natural and fresh products, displacing semi-finished products from the diet.
Balanced diet. The menu should consist of a variety of product groups. It is not advisable to replace them or exclude them from the diet. Maintaining proportions is an immutable postulate.
Snacks from fruits, nuts, dried fruits. In this case, it is necessary to exclude crackers, chips, chocolates, and cookies as snacks.
Food restrictions. It is advisable to limit your intake of sugar, salt and white flour. You should completely avoid products such as ready-made store-bought sauces, sweet sodas and alcohol. There is a healthy alternative for all of them.
Pay maximum attention to physical activity. The amount of food eaten should be balanced by physical activity.
Prepare food correctly. It is better to eat food steamed, baked or stewed. Fried, smoked, highly processed foods will do much more harm than good.
Compliance with the basis of the diet is fruits and vegetables, fresh or dried.
The predominance of plant products in the menu will provide you with good digestion, saturate you with all the necessary elements and give you a lot of energy. While meat products take away energy rather than give; this is heavy food. Please note how large the selection of cereals, grains, vegetables and fruits is in stores these days.

Nutrition with plant components

Plant proteins are more useful than animal proteins, and their intake fully satisfies human needs. Hence the conclusion: it is better to abandon meat and dairy products in favor of plant-based ones. This will give you a greater chance of delivering “excellent quality” protein along with your meal.

Fats are a complex material in their structure. When they enter the human body during nutrition, especially women, under the influence of gastric juice they break down into simple materials: vitamins and microelements. In addition, they provoke the secretion of bile, which stimulates intestinal peristalsis.

Animal fats, which include milk and dairy products, are quite harmful to the proper functioning of the human body. They contain enzymes that are dangerous to our body. Some people even get sick from drinking milk because they do not digest lactose well. Therefore, they are considered more useful because they lower cholesterol in the blood and contain polyunsaturated acids, which are required to restore the heart and blood vessels.

Carbohydrates are excellent fuel for the female body. They are different: fast substances are instantly absorbed, but complex components are first processed by the digestive canal, which secretes simple elements from them. The main difference between various carbohydrates is the speed with which glucose penetrates into the blood. It is the main element of carbohydrates. The rate of increase in blood glucose when consuming various carbohydrates determines their benefits and harms, this is especially important for patients with diabetes. Knowing the properties of the food you consume, you can easily control your weight, preventing the appearance of fat accumulation.

We advise you to monitor the correct ratio of proteins, carbohydrates, and fats entering the body - this is the basis. These proportions have been known for a long time and are on average 1:4:1. This proportion is true for both women and men.

Diet and calorie intake

Particular attention must be paid to the caloric content of dishes. The number of calories taken with food should completely cover the energy costs of women and men. It all depends on age, the nature of the work performed on a daily basis and the usual way of life. Correctly calculate your own calorie intake for your daily diet using the calorie table.

Diet plays an important role in the properly organized lifestyle of women and men. You need to eat food in small portions. The menu is divided into 6 meals. Such a nutritional system will allow you not to overload the gastrointestinal tract, improve metabolism and easily satisfy the feeling of hunger.

The morning meal should account for about 25% of the daily diet, 35% for lunch, the afternoon snack for about 15%, and the evening for the remaining 25%. The last time you eat should be no later than 3 hours before bedtime. For lunch, you can eat easily digestible foods, which include vegetables and fruits. In the evening, you should not abuse dishes that cause flatulence and burden the motor and secretory activity of the digestive organs. When creating a diet, you should also pay attention to issues such as the intervals between meals and the time spent on the process itself.

If food is quickly absorbed and poorly chewed, this can lead to excessive stress on the gastrointestinal tract, resulting in poor absorption (digestion). When eating too quickly, women and men experience hunger very slowly, which can lead to overeating. Therefore, the duration of lunch should be no less than half an hour. Regular violations of the eating regimen contribute to metabolic disorders, which leads to the appearance of diseases: gastritis, ulcers, acute pancreatitis, myocardial infarction.

It is worth understanding that proper nutrition in compliance with all recommendations will help slow down the aging process in women and men, reduce the risk of heart disease and the vascular system, and prevent the development of diabetes and hypertension.

You can be sure that switching to a balanced diet will give quick results, and for this you just need to start. Physical activity will help with this. Only in combination with it will sleep be normalized, immunity will increase, more energy will appear: a person will begin to feel physically and emotionally healthier and more confident.

A person who has chosen a healthy lifestyle definitely thinks about the topic of proper nutrition. After all, what we eat greatly affects the state of our body, mood, and performance. Food is the most important element, without which the existence of a living organism is impossible. Therefore, when taking care of your health, you should definitely think about choosing the right food and following a number of healthy eating rules. Healthy lifestyle and proper nutrition are one whole. Because it is impossible to imagine one without the other. Let's pay attention to the concept of proper nutrition and decide what is right to eat and how it should be done for health benefits.

Healthy lifestyle and proper nutrition

Proper nutrition for a healthy lifestyle is not just important, it is the basis! The body receives strength and is saturated with the necessary elements for development and maintenance of health from the foods that a person consumes throughout his life. And you can’t eat healthy buckwheat in the morning and eat fast food in the evening and say that you adhere to a healthy lifestyle. Diets, temporary refusals of unhealthy foods or rare, periodic consumption of healthy natural food - all this has nothing to do with a healthy lifestyle. A healthy lifestyle requires strict adherence to nutritional rules and the use of only a healthy diet. Do you think it's difficult? Nothing like this! A person who has accustomed his body to proper nutrition does not even accept the smell of low-quality food. Believe me, the body senses what it needs and what is alien to it. Having tried a healthy diet and gotten used to eating right, you of your own free will will not want to return to a disorderly, unbalanced type of diet. Therefore, everything is in your power and depends only on your desire.

Proper nutrition as a way of life

There is only one way to preserve youth, beauty and health! You need to choose the path of a healthy lifestyle for yourself. Otherwise, nothing will simply work out. You can even live in a fitness room, tirelessly visit beauty salons and have a staff of the best doctors in the world, but all this will not help you extend the years of your life, remaining in good health and with an attractive appearance, if you eat anything, drink all sorts of crap, do not devote time to active loads. But what could be simpler? Start with a healthy diet. Let proper nutrition become a way of life and fit your way of thinking. Then you won’t have to look for doctors who can fix what you’ve been eating for years. After all, bad food does not always cause harm immediately. It has a prolonged effect on our body. Having eaten tons of unknown things throughout their lives, many then look for a way to get rid of the consequences of such disordered eating overnight. And this is most often meaningless. Because proper nutrition for a healthy life is a must!

How to force yourself to eat right?

There are some practical tips to help newbies get used to the idea that proper nutrition is necessary for a happy and healthy life.

Proper nutrition is not a punishment or deprivation! If you learn to plan your diet taking into account the necessary balance of vitamins, microelements and bioactive substances, you will not feel hungry during the day, you will not think about excesses and you will not feel any discomfort.

Healthy eating is not a diet. You simply remove the unnecessary and choose the best forever! You need to eat everything that your body really needs and you shouldn’t trade your health for the momentary pleasure of some junk food.

Proper nutrition is a conscious approach to diet planning and eating. When you understand what is healthy, what is harmful and why everything is the way it is, you will stop reaching for “forbidden” foods. After all, you cannot feel pleasure by saturating yourself with a source of fast carbohydrates, which will put extra pounds on your waist; carcinogens that provoke cancer; fats, which often cause pancreatitis and hepatitis, etc.

Proper nutrition is not a myth, but a reality! Man is a rational being. He can determine what is bad and what is good for his health and consciously refuse what is harmful and choose what is healthy for his diet.

Eating healthy can become a good habit! After all, habit is a great thing that has a huge impact on our lives. You shouldn’t form bad habits; it’s better to create useful attachments.

You don’t need to force yourself to eat right, you just want to maintain a healthy lifestyle. Proper nutrition is something that you need to come to consciously. Strict frameworks are not needed; there must be a sincere desire to maintain health, purity of soul, to become better and more perfect.

Healthy nutrition is what provides a solid basis for a healthy lifestyle, which means it improves well-being, stabilizes vital energy, and creates a positive mood. So why not try to get as many good things as possible by giving up the harmful ones and choosing the healthy ones?

Considering all of the above, it is not difficult to learn to eat healthy and get used to this principle of eating food as a way of life.

Healthy eating rules

In addition to the fact that you should not eat harmful foods, but rather make up your diet, saturating it with healthy foods rich in vitamins and microelements, you should pay attention to the rules of food consumption. It turns out that there are a number of healthy eating rules that adherents of a healthy lifestyle should follow. If you adhere to the following recommendations, you will be able to bring the process of saturating your body with food as close as possible to the ideal. Yoga follows these rules. And they, as you know, have true wisdom in terms of preserving youth, health, beauty, external and internal purity.

Alcohol in any quantity is harmful, so it should never be an addition to a meal in any quantity!
You can't overeat. Food should satiate, and filling your stomach until it feels full is not just harmful, but even unsafe.
You should only eat when your body feels the need for food. There is no need to eat for fun, to “kill” time or for company. You should have fun in other ways, but not by eating food.
Food should be eaten at room temperature. Don't eat too cold or hot. This is harmful to the digestive tract and prevents you from experiencing the true taste of foods.
Do not heat food in the microwave. This is not at all useful, and even harmful. Prepare food only using natural sources of heat and cold.
Choose products of natural plant origin. You should not eat products created through chemical processing, genetic engineering, etc.
Killer food is not the best element of the diet. Think about your soul, keep your body healthy. It is not so tasty to eat dead animal tissue or consume poultry in the form of an embryo in an eggshell.
Prepare food in a good mood. All negativity is transferred to food. Anger, sadness, melancholy do not make foods healthy and do not give good taste to food, but they carry a negative charge to the body.
Make sure that all elements of food consumed at one time are combined. You should not mix many different components. This disrupts the body’s smooth, calm rhythm of digesting foods.
Eating should be done in a calm, appropriate environment. Don't eat in the noise and bustle. This will not bring benefit or comfort.
Follow your diet. Chaotic meals at different times destabilize the normal background in the body. As a result, “surprises” may appear, which are the fruit of disordered eating.
Physical activity should be carried out 45–60 minutes before eating and 30 minutes after eating. It’s possible a little later, but it’s not worth it earlier.
Eat only what you like. If a product seems stale, tasteless, or does not correspond to your preferences, discard it. Take what you like and want to eat now. Of course, it must be a healthy natural product.
Fill your diet with fresh foods that have not undergone heat treatment. If you ate porridge today, complement it with fresh fruit or a smoothie made from fresh vegetables. The body really needs dietary fiber and fiber. All this is contained only in fresh plant foods.
Drink only pure natural drinks. Avoid canned compotes and juices. Don't drink lemonade. You should not drink tea or coffee. Fresh juice, clean water, herbal tea, smoothies made from fresh fruits - this is what will be beneficial and will not have a harmful effect on the body.
Eat calmly, chew each bite thoroughly. Don't wash down your food with lots of water. Drink in measured sips. Enjoy your meal.
Consume food only in pleasant company or alone.

This is not a complete list of rules. But this is the main thing! All this should definitely be taken into account when embarking on a healthy lifestyle and following the principles of proper nutrition.

Proper nutrition is the main principle of a healthy lifestyle!

In conclusion, I would like to say that people who want to become healthy and maintain youth and beauty for many years must understand the following. Healthy eating is a way of life! This is not the only, but the only facet of true existence in this world. If you learn to eat right and make it your way of life, you will probably comprehend other facets of a useful, more perfect existence. A person who exists correctly lives beautifully! Only by taking the right approach to nutrition as the basis of your life, correctly distributing loads and reconsidering your inner world, will you be able to find the key to maintaining health, beauty of soul and body and creating favorable soil for self-development.

Eat right and be healthy!

Many people live disease-free thanks to their own efforts. You can live an interesting, rich life for many years, and it will become happy for you. Lifestyle is your personal style. Make it better.

Quality food choices lead to good results

The Healthy Food Theory seeks to solve a global problem. I wanted to improve my health, make my body stable, fully assimilate all valuable elements, so that the metabolic process would be restored in a timely manner - the key and guarantee of good health. I started eating at set hours, taking into account the set of dishes and their quantity. Doctors recommend that a normal person without health problems eat up to 4 times a day. At that moment I had a whole bunch of diseases based on which I developed a program to improve my body. I had heart problems, I needed to regain weight, get rid of gout, all my joints ached, headaches bothered me, my blood pressure gave me surprises. I decided to gather my courage and become healthy. I’ll let you know in advance that I succeeded.

I started my healthy diet by drawing up a table

It included the selections I needed with vitamins. You should know this list of products and change their consumption daily, alternate, even in small quantities.

1. Peas for soups, spinach, brain peas, buckwheat, green onions, vegetable oil (preferably corn).

2. Butter no more than 20 grams per day, meat up to 3 times every seven days, liver, lactic acid products, fish three times, eggs, beans.

3. Flour, cereals, bran bread, oatmeal, beef liver, pumpkin grains, vegetables, berries, fruits; if you want milk, drink it diluted with water.

4. Apples, celery, kohlrabi, corn, nettles, soybeans, banana, pear, watermelon, eggplant, squash, red and yellow sweet peppers.

5. Hot peppers, tomatoes, cucumbers, pumpkin, turnips, carrots, radishes, parsnips, parsley, radishes, mint, orange, these products contain vitamins E, A, C, together they enhance the effect.

Turkey contains omega 3, its composition is similar to fish

My breakfast is 1/3 of the entire daily portion, for lunch and dinner I leave 1/4 of the entire diet. Four meals a day is considered the best option. With this nutritional system, our body better absorbs all the vitamins that come with food. Proper nutrition is inseparable from a healthy lifestyle, I had to distribute the food according to the time of consumption, taking into account their properties and energy content. Foods with a high percentage of protein, which include fish, beans and meat, should be eaten in the morning or at lunch. They activate the central nervous system. Two hours before bed, eat dairy products, fruits and vegetables, turkey with a slice of bread (required) and cheese; they produce melatonin, which improves sleep.

These products relieve the burden of the digestive process. Do not drink coffee and tea before bed, the nervous system will be activated and sleep will be disturbed. Food should not be hot or cold. For complete absorption of food, it must be very carefully rubbed with your teeth so that it is completely enveloped in saliva. This helps reduce the burden on the stomach; it has no teeth. Don't talk over dinner, do without TV.

Food taken at time helps prevent stomach and intestines. You need to eat a little, within the limits of what is permissible, which reduces the load on the stomach, do not overeat, this will lead to the accumulation of fats in the body, diseases will appear, and the immune system will decrease. If you follow proper nutrition, the pain syndromes of the disease will noticeably disappear. A healthy lifestyle depends on sports, I continue to do gymnastics, and I quit smoking. Eliminate hot peppers from your menu and your heartburn or gastritis situations will decrease, and gout will recede.

The best menu is considered to contain meat no more than 250 grams per serving, fish the size of a palm per person, lactic acid products, vegetables and fruits. Food containing carbohydrates satisfies the feeling of hunger for a long time, but will not bring much benefit. I kept products made from flour and sugar to a minimum. Sweets were replaced with honey. The dish should always be prepared before consumption, eaten freshly or should be today's. Otherwise it is useless. I try to diversify my diet and eat balanced meals.

For lunch I take homemade food and have 8 snacks. nuts, almonds, dried fruits, green vitamin salad or fermented milk products, I nibble on raw vegetables and fruits, because they contain vitamins with a large number of microelements. With this food, the metabolic rate in the body increases. It is recommended for people with increased body weight and people who are prone to depression to eat only raw fruits and vegetables. In spring and summer, I increase plant foods on the menu. In winter, I added foods rich in protein and fat to my food.

Weight begins to gain when there is an energy imbalance. Try to calculate the value of your diet in advance. It will seem difficult at first, but then you will think differently. Get into the habit yourself and teach your children to eat a piece of black bread with honey in the morning on an empty stomach 20 minutes before meals. Honey, like iodine, creates a gentle cleansing of the stomach.

Extra efforts to stay healthy

When purchasing food products, we try to accurately determine their origin, purity and quality of each product, but we do not always remember about the water we regularly use. The quality and taste of the prepared dishes depends on it. I apportion protein, fat and carbs. On average, the ratio of nutrition components is 1:1:4; for people who do light work – 1:0.8:3; and heavy physical activity - 1:1:5. When treating my heart, I use a lot of red tomatoes. They contain lycopenes, which destroy free radicals and have a powerful oxidative effect, preventing cell overgrowth. I drink tomato juice. It has been proven that heat-treated tomatoes are much healthier.

I add weight-loss spices to my food: cinnamon lowers cholesterol levels, burns fat, and cardamom and pepper remove them from the body. I eat cabbage, it has properties that destroy diseased cells and improves immunity. Low and high blood pressure is restored by drinking more water up to 10 glasses per day. Celery, cucumbers, greens absorb water, swell and cleanse the intestines like a broom, there will never be constipation. When heartburn and belching appeared, I drank kefir with 4 cloves of garlic, which relieves the destruction of the esophageal mucosa. You should not drink mint at this moment, it opens the esophagus, carbonated water, or any fatty food. Chocolate increases acidity and opens the esophagus.

Liver and meat of different varieties are champions in iron content, which ensures oxygen exchange in the body. Women lose iron during the menstrual cycle, which causes severe, sharp pain. Experts recommend eating these foods on critical days; they restore iron consumption and reduce pain. Ginger and lemon juice help joints. Lingonberries, their leaves and cranberries leach into the body. The blood from meat is especially acidic.

All green foods are rich in vitamin K

It must be consumed with vegetable oil, just a little is enough. To prevent plaques from depositing on blood vessels, the body needs vitamin K; with it, calcium does not harden. 10 young leaves (no more) of sorrel per day, collected before July 1, are enough; late collection will cause kidney stones. Wash the picked greens, put them in water and can be stored for 3 days. I do this with dill and parsley. I preserve vitamins in soups: I put water on the fire, boil for 5 minutes, throw in salt, it will remove the remaining oxygen from the water, and only then do I put the food in boiling water. All ingredients included in the soup will remain intact. The leader in vitamin K content for blood clotting is spinach. There is a lot of it in broccoli and watercress. Without it, bones will break easily.

Eat potatoes before 2 pm, then absorption decreases and everything goes into fat. Never eat the same food in the evening that you already ate during the day. Be healthy.

Lidia Petrovna Smirnova, Yelets city, Russia.