Proper healthy eating. Delicious recipes for proper nutrition

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 proper distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

The goal of proper nutrition is to:

supply the human body with enough nutrients so that all life systems work normally, the person remains cheerful and active;

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

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

Basic principles of healthy eating

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

Meal frequency

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

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

Regularity

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

Adequacy

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

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

Balance

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

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

Attention! People who are actively involved in sports or undergo a lot of physical activity should not underestimate their daily calorie intake.

According to scientists, the daily calorie requirement is:

Only the most useful

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

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

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

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

How to create a healthy menu for the week

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

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

Breakfast

Take any example from the list or modify it:

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

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

Healthy eating for lunches

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

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

Lunch on your menu

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

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

Afternoons

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

Interesting options:

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

Dinners

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

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

Menu for one week for a girl

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

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

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

Monday

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

Lunch:

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

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

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

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

Tuesday

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

Lunch:

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

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

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

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

Wednesday

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

Lunch:

dried fruits;
sweet curd.

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

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

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

Thursday

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

Lunch:

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

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

berry compote;
light biscuit or oatmeal cookies.

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

Friday

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

Lunch:

20 g dark chocolate;
green tea;
yogurt.

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

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

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

Saturday

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

Lunch:

sweet curd;
fresh berries;
kefir or yogurt.

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

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

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

Sunday

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

Lunch:

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

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

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

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

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

Healthy breakfasts

Breakfast is the most important meal of the day. It will perfectly cheer you up after waking up early and give you a boost of energy for the whole day. Hearty and healthy breakfasts include cottage cheese dishes, cereals, omelettes and scrambled eggs.
Banana cheesecakes

400 g cottage cheese 5%;
1 egg;
1 ripe banana;
4 tbsp. rice flour;
A pinch of vanillin;
Sweetener.

So that the cheesecakes do not spread, but turn out neatly shaped (in pucks), you need to heat the pan in advance and remember - it must be dry.

So, beat the egg well separately. Grind the cottage cheese with a blender, this gives an airy consistency to the cottage cheese. Add banana to the curd mass and puree. Add beaten egg, sweetener and vanillin to the resulting homogeneous mass. Done, you can start frying.

Since the cheesecakes are dietary, there is not much flour. The dough may start to stick to your hands, so wet them with plain water. Roll into a ball and gently press it onto a non-stick frying pan.

Fry at low temperature until golden brown. Then turn it over to the other side and fry again under the lid until the desired color on the other side. Tender cheesecakes are ready. You can top them with sugar-free syrup or low-calorie jam. Bon appetit!

On a note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only the low-fat version; it contains much less nutrients and vitamins, and the taste is blander.

A classic of the genre is oatmeal. One of the favorite breakfast options for an athlete, someone losing weight, and even the simplest person who doesn’t particularly care about the balance of nutrients in his body.

But when you constantly eat the same thing, it gets boring. You simply can’t give up healthy food, so it’s easy to create a new tasty option.
Oatmeal with cottage cheese

40 g oatmeal;
150 ml milk/water;
125 g soft curd;
Nuts/berries/fruits;
Sweetener.

Pour a mixture of milk and water over the oatmeal and leave for 2 minutes. into the microwave. Next, season the porridge with cottage cheese. To your taste, add berries, nuts, you can pour stevia syrup or add a sweetener. Thanks to cottage cheese, the porridge acquires an original taste and becomes more satisfying.

Lunch on healthy nutrition

The second meal is no less important than the first. It is an important abundant and satisfying component of our diet. As a rule, while sitting at work, everyone is looking forward to the onset of this meal in order to enjoy hot food: aromatic soup or just a salad.

In order not to suffer from heaviness or indigestion the rest of the day, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - spinach and mushroom soups.

Mushroom cream soup

500 g of mushrooms (preferably champignons);
600 g potatoes;
200 g onion;
1.5 liters of vegetable broth;
A glass of milk / 20% cream;
Salt/pepper/seasoning to taste.

Mushroom soup can be cooked with both meat and vegetable broth. Since the soup is dietary, the broth will be vegetable. To do this, you need to boil the onion, carrots, potatoes and celery, season with a couple of peppercorns and salt. After the vegetables are cooked, they can be removed, with the exception of potatoes.

Finely chop the onion and fry in a dry frying pan until transparent, add a drop of water and leave to simmer.

At the same time, cut the mushrooms into slices, add to the onion, add salt and pepper. Fry until all the liquid has evaporated.

Next, add the fried mushrooms and onions to the potatoes with vegetable broth and puree with an immersion blender until smooth. Pour cream and milk into the resulting mass. Add salt to taste and bring to a boil.

On a note! Croutons go well with cream soup. And to make them dietary, you just need to take regular rye bread without unnecessary additives. Cut it into squares and dry in the oven without oil.

Cream soup with spinach

200 g spinach;
300 g potatoes;
100 g onion;
100 g arugula;
1 bunch of lettuce;
4 cloves of garlic;
1.5 liters of vegetable broth;
A glass of 10% cream/milk;
Salt/pepper to taste.

Preparing this vitamin-rich and, most importantly, delicious dish will not take you more than 30 minutes.

Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. Once the broth is ready, remove all vegetables except potatoes.

While the vegetable base of the soup is preparing, finely chop the spinach leaves. Chop the onion.

Cut the boiled potatoes into pieces, add cooked spinach and onions to them, chop until smooth.

Pour the resulting mass into vegetable broth, add cream and bring to a boil.

Season the aromatic soup to taste. You can add greens or croutons when serving.

Interesting! Spinach belongs to the category of foods that fight excess fat, and is also considered one of the healthiest leaf salads.

Dinners on healthy nutrition

When eating right, it is very important not to forget to eat dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.

For dinner, it is better to avoid light carbohydrates and too fatty foods. The ideal plate will consist of vegetables and protein, be it fish, meat or cottage cheese. They will saturate our body and protect muscles from catabolism throughout the night. Fortunately, there are plenty of fitness recipes for proper and healthy eating that correspond to a light dinner.

Salad "Gourmet"

Lettuce leaves;
200 g cherry;
1 avocado;
200 g shrimp;
50 g low-fat cheese;
50 g pine nuts;
100 g Natural yogurt/Caesar sauce.

Finely chop cherry tomatoes, avocado, lettuce leaves. Boil shrimp with pepper, peel and add to salad. Grate the cheese into the resulting mixture on a coarse grater. Sprinkle with pine nuts.

You can season the salad with natural low-fat yogurt. And to enhance the taste, you can use homemade Caesar dressing. It is based on natural yogurt plus chopped garlic, salt and paprika. It will replace harmful mayonnaise with a bang. A delicious salad for dinner is ready!

Dietary “Meat in French”

600 g chicken fillet;
3 large tomatoes;
2 onions;
150 g low-fat cheese;
Natural yogurt/sour cream 10%;
Salt and pepper to taste.

In order for the meat to be tender and juicy, the fillet must be cut into thin strips and beaten well. Place in pan, add salt and season.

Cover the pan with foil first to prevent the dish from burning!

Thinly slice the onion into rings and place in a neat layer on the meat. Chop the tomatoes into circles; this will be the next layer on top of the onions.

Grease the tomatoes with natural yoghurt.

The finishing touch to the dish will be grated cheese.

Bake in the oven until the cheese is golden brown!

A festive, but at the same time light dish is ready! Bon appetit!

Remember! The classic “French-style meat” is made from pork, but if your goal is to lose weight with proper nutrition, then it is better to avoid fatty pork. Choose turkey or chicken.

Chicken cheesecakes
Among healthy recipes for proper nutrition, chicken dishes occupy one of the lucky positions. Unusually, cheesecakes are not only buttery. You can make them from meat and, without fear of extra pounds, enjoy them at dinner according to all the rules:

800 g chicken fillet;
5 eggs;
2 carrots;
2 tbsp. oat/rye bran;
4 cloves of garlic;
Greenery;
Salt/pepper to taste.

Grind the chicken fillet in a blender until minced, or chop it very finely. Finely grate the carrots, finely chop the onion and garlic, you can grind them in a blender.

Add vegetables and chopped herbs to the minced chicken. Add bran to the mixture, then add salt and season.

Line a baking tray with foil or baking paper.

Make nests, making a depression in the middle, and place on a baking sheet. Bake in the oven for 30 minutes.

After half an hour, pour the egg into the nest. Place in the oven for another 15 minutes.

The finished dish can be sprinkled with your favorite fresh herbs. Bon appetit!

Dessert on healthy nutrition

On the Internet, in glossy magazines and books, there are now a huge number of ways to prepare healthy food. Recipes for healthy eating with photos are distinguished by their accessibility, ease of preparation and amazing taste. Therefore, the reluctance to switch to proper nutrition can only be explained by one’s own laziness and neglect of health.

The article contains recipes for treats that are suitable for the menu for the whole week. And so that there is no longer any doubt about choosing the right diet, let there be another very tasty recipe.

Banana ice cream
Summer is here, which means it's getting harder and harder to pass up ice cream. But, unfortunately, in the store it is full of harmful additives. There is always a way out.

All you need is a banana. Cut it into small circles and put it in the freezer for several hours. After the banana is frozen, grind until smooth in a blender.

If desired, you can add coconut flakes, cocoa, nuts.

This very simple recipe completely replaces store-bought ice cream. After all, the consistency of frozen banana is simply divine!

We present a proper nutrition menu 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!

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

In attempts to lose extra pounds without professional support, many people, especially women, develop chronic diseases of internal organs. Agree, this price is too high and not worth a slim figure. This does not mean at all that there should not be a beautiful figure, quite the opposite, but there should be a rational and thoughtful approach to 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 also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect 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 instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

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

Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
More fiber. It is found in large quantities in vegetables and fruits.
Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

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 key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to 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 between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

	Breakfast	Lunch	Dinner	Afternoon snack	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 cutlet, a glass of kefir.
Tuesday	Oatmeal porridge 200 g, traditional with water or skim milk, berries.	Favorite fruit or beet salad with bread.	Steamed fish - 100 g. Salad of tomatoes, 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	Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil.	Apple or grapefruit.	Potato soup with zucchini.	A portion of dried fruits with tea.	Low-fat cottage cheese or pilaf with champignons. Green salad.
Friday	Oatmeal 1 cup.	Favorite fruit.	Low-fat pea soup, 1 stuffed pepper or chicken breast of your choice, 2 diet bread.	Stewed cabbage with vegetables.	Fresh cabbage salad. Low-fat cottage cheese - 100 g. Kefir.
Saturday	Boiled eggs 2 pcs, stewed carrots with 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	Pearl 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 steamed 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 the portions should be, but without fanaticism! The body must receive all the necessary vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and ask the question “where does excess weight come from?”, then you just need to look at things objectively. At a minimum, you need to get active and exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories you consume daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

Chicken fillet - 200 g;
Onions - 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 the vegetables, place in boiling water along with the chicken fillet;
Cook for 10-15 minutes over low heat;
Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

Buckwheat - 1 cup;
Low-fat minced meat - 450 g;
Onion - 2 pcs.;
Egg - 2 pcs.;
Creamy horseradish - 2 tbsp;
Garlic - 1 clove;
Wheat flour - 3 tbsp;
Salt to taste;
Ground black pepper a pinch;
Sugar a pinch;
Grapeseed oil for frying;

COOKING

Boil buckwheat until crumbly;
Grind the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
Mix buckwheat porridge and minced meat;
Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
Make cutlets, roll them in flour;
Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

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.;
Onions - 2 pcs.;
Allspice - 1 pinch;
Salt - 1 pinch;

COOKING

Wash the cabbage and chop it;
Lightly fry the cabbage in a frying pan with oil;
Peel the carrots, grate them, and then add them to the cabbage;
Peel the onion, chop it finely and add to the pan;
We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
Beat sour cream, eggs and cheese in a container 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. Bon appetit!

170 votes

Proper nutrition, without exaggeration, can be called a guarantee of a strong immune system and excellent health, because when all metabolic processes proceed correctly and quickly, the maximum amount of nutrients is absorbed, the body works stably and without failures.

Regardless of gender, age and other characteristics organism everyone person functions the same - for normal operation it biological active substances required, the bulk of which comes from food.

Today appeared a huge number of all kinds additives, preservatives and semi-finished products, capable of making the life of modern housewives much easier. Due to the wide distribution of all kinds of fast food, hunger can be satisfied quickly and without unnecessary hassle, but the question arises: how healthy is this food?. Endless discussions about methods and maintaining health at a high level make people seriously think about how healthy they are eating and what the concept of a “healthy diet” includes.

Basics of proper nutrition

It doesn’t matter at all whether you want to lose weight or simply normalize your diet, your diet should be based on certain rules. Before you decide to make drastic changes to your diet, consider the following principles:

don't torture themselves exhausting diets and do not accustom the body to permanent feeling hungry. If there is a lack of food and nutrients, the body does not heal, but perceives this situation as a difficult period, stocking up on nutrients. Thus, weight loss does not occur; on the contrary, you can gain weight, since energy will be “reserved” and not spent;

follow the diet: Eat several times a day at the same time, without skipping meals. However, keep an eye on the volume of portions; it should not be large so that overeating does not occur;

diet it should be balanced and varied- Your menu must include raw fruits, rich in microelements and vitamins. Such products not only saturate the body with nutrients, but also help normalize metabolic processes. Quantitatively, vegetables and fruits should prevail in your diet over meat products;

keep drinking regime- in the absence of contraindications (kidney disease, etc.), you should drink at least two liters of liquid per day, preferably non-carbonated mineral water or other unsweetened drinks;

try to give preference for light food, but even if you really want something high-calorie, don’t deny yourself it. Remember that it is recommended to consume meals in the first half of the day, but after lunch you should limit yourself to a minimum amount of fats and carbohydrates;

give back preference for boiled dishes or steamed rather than fried food. Use vegetable oil when cooking;

never don't skip breakfast- even if you get up early and have no appetite, limit yourself to something light, because breakfast helps the body recover after sleep and normalize metabolic processes;

combine products correctly- when you eat incompatible dishes, rotting and fermentation processes occur in the intestines, which always negatively affects your well-being. Try to make your own diet as simple as possible. Natural, unmixed products should predominate in it, and let there be no more than five of them per meal;

watch out not only the number of servings, but also quality of consumed products. We can talk about proper nutrition only when you eat only fresh foods. Try not to store cooked dishes for a long time, because even in the refrigerator, fermentation processes inevitably occur in them, which adversely affect the beneficial properties of the food;

and finally, the last rule of healthy eating - you need to enjoy food. This means that you need to eat what you like, slowly, chewing everything thoroughly. It is advisable to refrain from talking and reading while eating.

Summarizing all of the above, we can draw a simple conclusion that proper nutrition- it's always fresh and varied food, used regularly in moderate quantities and definitely a pleasure.

Regularity of nutrition

Talking about, special attention need to give it regularity. It is very important to create a diet and not break it. According to most nutritionists optimal counts four meals a day, in which the daily food intake should be distributed approximately as follows:

a light breakfast containing about a third of the daily value;

a hearty lunch and dinner, including a quarter of the daily requirement;

a light afternoon snack that many people completely forget about.

Distribution products should depend on their energy composition. This means that foods high in protein content ( meat, fish, beans etc.) should be used in the first half of the day, and here in evening time It is advisable to eat food that does not overload the digestive system - dairy products, vegetables, fruits. In this case, dishes should not be consumed too hot or cold - not hotter than 50 degrees and not colder than 10 degrees.

The importance of proteins, fats and carbohydrates in proper nutrition

This is, first of all, proper proportions of proteins, fats and carbohydrates. Their optimal content in the diet may be different for each person; in particular, this is determined by their profession. So, for example, people those engaged in mental work, it is recommended to consume daily at least 100 grams of protein, 300 grams of carbohydrates and about 90 grams of fat. When doing physical labor It is recommended to consume at least 400 grams of carbohydrates, proteins - 110-120 grams, 90 grams of fat.

In addition, people need to get a certain amount of fiber and vitamins every day. Optimally, the diet should include fresh fruits and vegetables, fish, meat and dairy products. But it is better to reduce the consumption of sweets and flour products to a minimum.

Proper nutrition and age

IN at a young age when the body is still full of strength and energy, some dietary restrictions it's really possible to do a few ignore. If a young person's digestive system is healthy and functioning correctly, then he can eat almost anything. Of course it is necessary know the limits and do not indulge in fast food, sweets and other “harmful” foods, otherwise the situation may change quickly. But for older people, it is simply necessary to adhere to the rules of a healthy diet. Especially important limit salt intake, because this product in large quantities can cause hypertensive crises. To prevent osteoporosis, it is very important for all people over fifty to eat foods rich in calcium.

Healthy foods in a healthy diet

Almost everything natural and fresh products are able to bring benefit your body, if consumed in moderation. To ensure that your meals are varied and nutritious, include the following in your menu:

meat, of all varieties of which it is better to choose poultry, veal or lean pork;

fish, which should preferably be consumed twice as much as meat;

quality seafood;

eggs - eat two or three per week;

Whenever possible, choose natural fermented milk and dairy products without additives;

vegetables are the basis of your healthy diet;

berries and fruits can be consumed without restrictions, provided you do not have allergies;

whole wheat bread;

nuts and dried fruits can be consumed as snacks or with tea instead of the usual sweets and cakes.

Harmful foods for proper nutrition

Of course, it is hardly possible to completely give up eating unhealthy but often tasty food, however limit it is still necessary. We recommend minimize consumption:

canned food;

sausages and smoked products;

fast food;

sugar, which can be replaced with honey if desired;

carbonated drinks;

margarine;

mayonnaise and ketchup;

alcohol;

flour products;

semi-finished meat products, the most common of which are dumplings, beloved by many. However, if you prepare this food at home and are confident in the quality of the meat used, then you can occasionally treat yourself to it;

all kinds of marmalade, toffees, caramels, etc.

As seen, eating right is not at all difficult, the main thing is to just start.

Very soon you will get used to a new, healthy diet and will be able to appreciate the positive changes that will happen to your figure and health in general.

It’s great when a person is ready to make an effort and change his life for the better, in particular, switch to a healthy diet, because within a few months after changing your usual diet, you will notice an improvement in your health.

Many people mistakenly assume that a well-structured diet means a complete rejection of tasty foods, but this is not the case, since healthy eating recipes for every day, for which they are striking in their abundance, will allow a person to eat not only healthy, but also tasty!

Basic principles of healthy eating

You should eat only when you feel hungry, but the gaps between meals should not exceed 5 hours.
It is best to eat food while sitting, slowly, and most importantly, chew thoroughly.
You can eat no more than 3 dishes at one time.
During and after meals, you should try not to drink liquid for about 40 minutes.
It is necessary to eat foods that contain fiber (vegetables, herbs, cereals).

Following these important principles will help you stay healthy and beautiful for a long time.

A very useful video about the essence and all the rules of healthy eating:

Sample healthy food menu

A tasty and healthy diet (recipes will be presented below) usually consists of five meals a day. For breakfast - slow carbohydrates (a piece of gray bread with butter, porridge, tea with honey). For second breakfast (snack) - fresh fruit or vegetable salad.

Lunch is hearty, but not heavy (broth, boiled meat or steamed cutlets, vegetables, compote or unsweetened tea). For an afternoon snack - dairy products or fruit.

Dinner should not overload the stomach with heavy food. At this time, it is better to consume a small amount of vegetable fats, proteins, carbohydrates (boiled fish, steamed meat, fruit compote.

We will look at healthy food recipes for the week in more detail in the next part of the article.

First breakfast

The best breakfast dish is undoubtedly porridge. But, eating the same porridge every morning can get boring, so you need to add some zest to your daily recipes for a healthy diet.

Millet porridge

Rinse 1 cup of millet well. Pour into a saucepan, pour in 500 ml of boiling milk and cook over low heat for 30 minutes, stirring constantly.

After cooking, the porridge should be allowed to brew and then add a small pinch of salt and oil to taste. For variety, you can add honey, fruit jam, preserves or berries to the porridge.

Fruit pudding

For children, fruit pudding is an ideal breakfast. To prepare the dish you will need several types of fruits, which you will need to beat in a blender, add some nuts and 1-2 eggs beaten with sugar and salt. Next you need to mix everything and bake in the oven for 15 minutes.

Cottage cheese casserole

To prepare you will need 500 grams of low-fat cottage cheese, 2 eggs, 4-4.5 tbsp. l. sugar and 2 tbsp. l. decoys. All ingredients must be mixed and baked for 30-40 minutes until golden brown. To give the cottage cheese casserole a more piquant taste, add some dried fruits, vanillin, and cinnamon.

Lunch

After the morning meal, about 3 hours later you can eat a second breakfast. You don’t need to prepare special dishes for this, because it’s best to have a snack with healthy foods.

So, between your morning meal and lunch you can eat:

apple, pear or banana;
yogurt, a glass of kefir or a small amount (no more than 150 grams) of low-fat cottage cheese;
grated carrots with apple;
a slice of cheese;
any vegetables;
a handful of nuts and (or) dried fruits.

Dinner

When preparing first and second courses, it is necessary to avoid frying. Salads should be seasoned not with mayonnaise, but with low-fat sour cream. If adding vinegar is necessary, it must be replaced with lemon juice.

First course

Greek bean soup

Boil the beans until half cooked, drain all the water. Pour water over the beans again and cook for 20 minutes. Remove from heat and let sit for one hour. Then put chopped vegetables into the pan with the beans: onions, carrots and celery along with garlic and tomato paste and cook everything for 20 minutes. To add flavor you need to add salt and black pepper.

Tomato puree soup

This soup is suitable for the summer season, when it’s stuffy and you simply don’t want to devote several hours to cooking. Scald a kilogram of tomatoes and remove the skin from them, cut them into halves and remove the seeds. Next you need to grind the rest of the pulp in a blender with 2 tbsp. l. olive oil, 2 garlic cloves passed through a press, 2 tbsp. l. lemon juice, nutmeg, basil, thyme, salt and pepper.

Second course

The main dishes that people eat for lunch can also be prepared for dinner; in addition, these recipes for healthy eating for every day can also be used for family feasts.

Chicken with potatoes in a pot

This dish is ideal for both everyday and holiday dinners. For 4 servings you will need half a kilogram of potatoes, 400 grams of chicken fillet and champignons, 4 tomatoes, 300-400 grams of cheese, sour cream, herbs and seasonings to give the dish a piquant taste.

All ingredients need to be cut into small slices. The bottom of the pots should be greased with sour cream and begin to be laid in layers: fillet, mushrooms, sour cream, potatoes, tomatoes and sour cream again. After everything has been laid out in layers, you need to sprinkle with cheese, add salt, pepper and seasonings. When finished, the pots need to be covered with foil or a lid and placed in the oven for 40-50 minutes. 10 minutes before cooking, remove the lid/foil to allow excess liquid to evaporate.

Stewed fish with vegetables

Ingredients: half a kilogram of fish fillet, 30 gr. carrots, 200 gr. onion, 2 tbsp. l. tomato paste, bay leaves, black peppercorns.

The vegetables need to be mixed with the pasta and simmered, after heating the vegetable oil in a frying pan. After 10 minutes, add the fillet and spices to the pan, pour in all 500 ml of boiled water and simmer for 40 minutes.

Cheesecakes with cumin

To prepare, you will need to grind 300 grams. cottage cheese, mix it in a bowl with 2 tbsp. l. flour, 3 eggs, 1 tbsp. l. sour cream, 1/2 tsp. caraway seeds, salt everything and mix thoroughly.

The mass needs to be formed, rolled in flour and fried in butter. Serve with honey, jam or condensed milk.

Baked Potato

To prepare this recipe, you will not need to peel the potatoes, so you need to rinse them well and dry them. The root vegetable should be placed on a baking sheet and placed in the oven for an hour, preheated to 180 degrees. After cutting it in half, carefully use a spoon to separate the pulp from the peel and crush it.

For taste, add finely chopped green onions, pour in unsweetened yogurt and mix everything. Fill the potato skins with the mixture, pour sour cream over everything and garnish with cilantro.

Baked chicken breast with mushrooms

Cut into pieces 400 gr. chicken fillet, salt and place in a greased form. Cut the onion into half rings and place in a second layer. Next, you will need to boil and cut 300 grams. mushrooms and lay them out in a third layer. The dish needs to be filled with sauce: yogurt, salt, pepper and spices to taste. Bake for 30-40 minutes.

Salad is a pleasant addition to the main dish. There are a great many simple salad recipes for every day for a healthy diet, but the easiest to prepare are the ones listed below.

Greek salad

It is necessary to cut cucumbers, tomatoes, feta cheese into cubes, olives and season everything with a mixture of lemon juice and olive oil. You definitely need to add salad, but you don’t need to cut it, but tear it with your hands.

Radish, carrot and nut salad

Wash and chop the vegetables into strips, add 2 tbsp. l. chopped nuts, garlic clove, lemon zest, salt and pepper. To dress the salad, use the following mixture: beat lemon juice with vegetable oil in a blender.

Delicious with cheese

Peel the cucumber, cut into cubes and add finely chopped celery. Grind 2 boiled eggs and grate 50 g. cheese, add a clove of garlic. For dressing, use low-fat sour cream and garnish the dish with dill before serving.

Video: simple healthy recipes for every day

Thanks to these healthy food recipes for every day, you can diversify your diet with tasty, satisfying and appetizing dishes.