Basic principles of proper nutrition. Proper nutrition: basics and principles

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

Daily diet: what should it be?

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

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

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

Where to start?

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

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

Try to eat regularly, consuming small portions, maintaining precision in time. This habit brings only positive results:

sleep becomes sound and healthy;
the functioning of the nervous system is regulated;
blood pressure stabilizes;
the condition of blood vessels improves.

Plus, fractional meals ensure uninterrupted functioning of the gastrointestinal tract.

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

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

It is important to remember that a sudden transition to healthy foods can be stressful for the body. It is important to observe gradualism and restraint here. If you previously ate mainly fried foods and semi-finished products, then it is advisable to switch to a new diet carefully. Replace one product with another every day. In the first stages, make it a habit to prepare a healthy breakfast, then switch to proper snacks, and so on. This way, the body will have time to readjust and begin to quickly work in a new mode.

How to find the right balance?

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

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

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

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

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

A healthy lifestyle allows people to live long and disease-free. Healthy nutrition is the basis for good human health. Recipes for preparing healthy dishes are not difficult, because... All the ingredients can be bought at your nearest store and you can prepare a tasty and healthy dish in a few minutes. Below in the article you will learn basic recommendations and tips for a balanced diet, and recipes for every day.

When eating, do not rush, eat at an average pace, or preferably slowly.
Don’t grab food on the run, but sit at the table and eat in peace.
You don’t need to fill your stomach so full at one time that you can’t get up from the table. Know when to stop, don’t stretch your stomach, get up from the table with a slight feeling of hunger.
Every day your menu should include vegetables (cucumbers, tomatoes, radishes, onions), herbs, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
Do not cook a lot at one time, because... you will have to put food in the refrigerator for tomorrow. Fresh food is healthier for the body; it contains more vitamins and other nutrients.
Don't stuff your mouth full and don't swallow large pieces of food. Help your stomach, it will thank you for it. Healthy eating involves swallowing food in small amounts.
If you suddenly drink water during or after meals, you will dilute the gastric juice, and this is bad. Drink 15-20 minutes before meals, 1 glass of water 200 ml.
Healthy eating says that the main part of the daily menu must be eaten before lunch. In the evening or after 6 pm, try to eat foods rich in protein and fiber.
Try not to fuss at the table, but to be in a calm, measured state.
Sometimes the feeling of hunger is confused with thirst. First, we went into the kitchen or office and drank 150-200 ml of water. After 20 minutes, if you still feel hungry, then feel free to eat healthy food.
Give preference to natural products rather than any chemicals. Take care of yourself and your loved ones. Healthy eating every day is your choice.

Follow the principles of healthy eating every day, and you will notice improvements within 5-10 days. You will feel light, have a lot of energy, have a great figure and good mood.

Healthy and balanced menu for the week

Healthy eating means tasty and healthy. Look at the sample menu for the week and then there will be recipes for healthy dishes.

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

Lunch: Cauliflower soup. Rice with chicken fillet. Compote with black bread.

Dinner: Sliced vegetables (cucumbers, tomatoes, radishes, onions). Buckwheat with steamed fish, tea with lemon.

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

Lunch: Vegetable salad, durum pasta with chicken, tea.

Dinner: Buckwheat porridge, 1 grapefruit, low-fat cottage cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borscht with beans, chicken fillet, jelly and 1 fruit (apple, banana, orange, pear).

Dinner: Pilaf, sliced vegetables, green tea with lemon.

Thursday:

Breakfast: semolina porridge with milk, tea with oatmeal cookies.

Lunch: Fresh cabbage soup, 2 oranges, chicken fillet with tea and lemon.

Dinner: Steamed meat cutlets (1-2 pieces), vegetable stew, jelly.

Friday:

Breakfast: Rolled oats porridge, glass of milk, oatmeal cookies.

Lunch: Rice with chicken, 1 cucumber and 1 tomato, tea with lemon.

Dinner: Apple pancake, low-fat yogurt, oatmeal cookies.

Saturday:

Breakfast: sugar-free corn flakes with milk 0.5-1.5% fat, 1 favorite fruit.

Lunch: Borscht, lean meat, cucumber, tea with lemon.

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

Breakfast: Vegetable and herb salad, steamed fish, tea.

Lunch: 2 fruits (apple, orange), rice with chicken, a glass of milk.

Dinner: Vegetable stew, chicken cutlets, salad, black tea with lemon.

The best recipes for healthy dishes

Recipe No. 1: Light vegetable soup

Potatoes – 260 grams.
Carrots – 2 small pieces.
Cauliflower – 260 grams.
Peas (canned) – 110 grams.
Onions (onion) – 1-2 pieces, to taste.
Greens, salt, pepper - to taste

Cooking recipe:

First you need to start preparing the vegetables. Peel the potatoes and cut them into nice cubes. Wash and peel the carrots, then cut into cool slices or chop them. You can disassemble the cabbage into inflorescences. Peel one or two onions.
Place the water and wait until it boils. Place chopped vegetables in water (potatoes, carrots, cabbage). Add salt to taste and optional pepper (optional). Place the whole onion in the water; when the soup is cooked, you will need to remove them from the pan. Add green peas to the soup after removing the onion.
Almost ready, ready to serve. Chop the dill and parsley and crumble into the soup for beauty.

Recipe No. 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

Carrot – 1 piece (medium size)
Chicken fillet – 220 grams
Cauliflower – 380 grams
Broccoli, salt to taste.
For the sauce: chicken (or meat) broth - 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Cooking recipe:

The head of cauliflower must be washed, disassembled into inflorescences and boiled a little until half cooked.
Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, add flour and cook the sauce for 4-7 minutes and stir occasionally. Whisk a couple of egg yolks and add them to the sauce, then cook to thicken in a water bath.
Take a baking dish and grease it well with butter (do not overdo it). Place in it the cooked chicken fillet and cut into cubes, cauliflower, broccoli, cut carrots into slices for beauty, and add salt to taste.
Pour the sauce over the whole thing and sprinkle cheese on top.
The final part. Place the pan in the oven for about 15 minutes and bake until nicely golden brown.

Recipe No. 3: Rice and sardine salad

Ingredients (based on 3 servings per day):

Rice – 150 grams
Corn and peas (canned) - half a glass each
Cherry tomatoes – 2-5 pieces
Sardines (canned) – 190 grams
Cucumber, green onion, parsley
Pepper, salt (to taste)

Cooking recipe:

Cut the cucumber into cubes.
Divide the sardine into pieces and mix with boiled rice.
Nicely and finely chop the green onions and parsley.
Now you need to mix everything together: fish with rice, corn, peas, herbs.
Cut the cherry tomatoes into quarters and garnish the salad.
Bon appetit

Try these delicious and healthy recipes and write your review below, we are interested.

A person’s health depends to a very large extent on what he eats. It is food that can increase immunity, performance, quality of life and push back the barrier of old age. But only proper nutrition can cope with all this.

The daily diet must be balanced. This means that it must include all the substances necessary for the body: fats, carbohydrates and proteins.

In order for nutrition to be complete, it is necessary to observe the approximate ratio of its components per day:

proteins – up to 20%,
fats – up to 25%,
carbohydrates – 50-60%.

When doing physical work or playing sports, protein consumption should be increased to 40% of the daily diet.

Here are a few “postulates”, or recipes for further correct actions, without which we cannot talk about proper nutrition.

In order to have good health, you need to eat fruits and vegetables every day: they contain sufficient amounts of vitamins and microelements. In addition, their fiber can increase the body’s metabolism, cleanse it of toxins and is useful for the functioning of the digestive tract. It is advisable to consume vegetables, fruits, and berries raw.
About drinks: it is recommended to drink at least 1.5 liters of clean filtered water per day. And various juices, teas, compotes and other liquid foods should make up another 1 liter.
And what is very important: with proper nutrition, dishes must be prepared correctly. If you boil, steam, or bake foods, your diet will become healthy. And when frying, if it cannot be avoided, you should use olive oil, and the process should not be long. In any case, you should not allow food to be overcooked, because then the food will not be tasty and healthy.
The most healthy diet is varied. In order for the body not to get used to the same food and to receive the full amount of fats, proteins, carbohydrates and vitamins, it is necessary to diversify the diet.
Healthy eating - 3-5 meals a day. If it is not possible to have a full meal, for example, due to work schedule, then the food should be prepared at home in advance. This diet will prevent you from overeating, which will have a positive effect on your health. For proper psychological well-being, you can arrange “rest days” from healthy food 1-2 times a month to relieve the nervous system.
And it is important to chew every piece of food thoroughly while eating so as not to spoil your stomach and overall health. You need to chew at least 20 times. As they say, he who chews long lives long. And no recipes will help if the person himself does not help himself.

From the table you can see which products should be preferred and which ones should be rejected.

This information and the list of recommendations below will help you create simple recipes for healthy nutrition for every day and for the holidays.

What foods contain the necessary proteins?	Fish and seafood, dairy and fermented milk products, poultry, lean meat, egg whites.
What foods contain healthy complex carbohydrates?	Rice, buckwheat, durum wheat pasta, legumes, cereals, wholemeal bread.
Products containing fiber	Vegetables, fruits, nuts, legumes, grains.
Foods containing healthy vegetable fats and omega-3 fatty acids	Fish, vegetable oils, dried porcini mushrooms, lentils, potatoes, garlic.
Products containing harmful animal fats	Fatty meats, fatty dairy products.
Harmful foods and drinks	Sausage, hot dogs, fatty meats, margarine, baked goods, alcohol, lemonade, smoked meats, mayonnaise, fast food, all sweets, energy drinks.

Sample menu for the day

You can create recipes for healthy dishes yourself based on our sample menu.

For breakfast, you can eat egg whites cooked in the microwave or in a frying pan, but without the yolks. Then - oatmeal or any other, drink a glass of low-fat milk or yogurt.

Lunch should be hearty: main courses can be prepared with great variety. For example, boiled rice or buckwheat, durum wheat pasta, chicken or turkey fillet. A salad of fresh vegetables would be nice.
The afternoon snack is light; any fruit or vegetable will do.
For dinner, you can make a vinaigrette or vegetable stew, boil or steam fish.

Every housewife is rich in recipes for proper nutrition for every day. But over time they are forgotten. Maybe our selection will help you remember forgotten things or give you new culinary recipes? And the housewife will not rack her brains over what to cook today to make it tasty and healthy.

What can you cook for breakfast?

Simple recipes for proper nutrition are very easy to learn. You just need to either remember what you have forgotten, or take something new into your piggy bank.

The main thing is to want to comprehend this new thing

Low-fat milk – 1 l
Corn grits - 1 tbsp.
Oil drain.
Salt - a pinch
Sugar tastes

Rinse the cereal, place it in a slow cooker, add butter, salt, and sugar. Pour in the milk and cook in the “Porridge with milk” mode until the end of cooking.

Delicious and healthy dishes for lunch

Carrots – 2-3 pcs.
Onion – 1 pc.
Potatoes – 2 pcs.
Vegetable oil – 1 tbsp. l.
A pinch of salt, curry, dry ginger
Cream - 200 ml
Decoction of vegetables or meat - 3 tbsp.

Chop the onion and simmer in oil until soft and transparent. Wash the carrots and after peeling, cut into small pieces.

Peel the potatoes and cut them the same way.

Cook vegetables in broth until soft. Add spices, salt and fried onions to them.

Remove the pan from the heat and let the vegetables drain. Then use a blender to puree and add cream. Put it back on the fire and let it boil. This tasty and healthy dish can warm up a fall or winter day with its cozy color.

Bulgarians love him dearly, although he is cold. It is low in calories but quite filling. You can prepare it in a few minutes. What is the name of this mysterious “stranger”? This is famous

soup "Tator"

Medium fresh cucumber – 2 pcs.
Low-fat kefir – 1 tbsp.
Garlic – 1 clove
Ground walnuts - 2 tsp.
Finely chopped greens (cilantro, parsley) - 1 tbsp. l.

Peel the cucumbers, cut into fine cubes or slices. Pour kefir, add finely chopped garlic and nuts, herbs, lightly salt. Mix all the ingredients and let the dish sit for five minutes to fully release the flavors of the spices. If it turns out thick, then before eating it would be a good idea to add ice or very cold water.

Both for lunch and dinner - always good!

Healthy eating recipes do not always involve expensive food - this is why they are especially valuable. Sometimes, from ordinary products purchased at the supermarket, you can prepare a real masterpiece that can become your signature dish.

Buckwheat - 1.5 tbsp. (300 ml)
Dried porcini mushrooms – 0.5 tbsp.
Onions - 1 pc.
Olive or sunflower oil - 2 tbsp. l.
Celery (dry root) – 1 tsp.
Salt to taste

Wash dry mushrooms in warm water. If necessary, chop it. Pour into a saucepan. Pour in three glasses of water and leave overnight.

Remove the mushrooms and place in a sieve. But do not pour out the water, but heat it over medium heat, do not boil.

Pour buckwheat and mushrooms into a saucepan, add celery, salt, and pour mushroom infusion. The liquid should be 4-5 cm higher than the cereal. Cook the buckwheat at high boil for 10 minutes, then 10 minutes over low heat.

Finely chop the onion and quickly fry in oil until golden brown.

When the buckwheat is cooked, you need to add the fried onion to it without stirring. Wrap the pan to keep the buckwheat warm (15-20 minutes). Before serving, buckwheat should be carefully mixed with onion. This delicious dish goes well with freshly squeezed orange juice.

Boiled rice – 150 g,
Peas (canned) and corn - half a cup each,
Sardines (canned) – 190 g,
Cucumber, green onion, parsley
Pepper and salt to taste

Slice the cucumber nicely. Divide the sardines into small pieces and mix with rice. Chop the parsley and green onions nice and finely. Mix all ingredients.

Hard cheese 150 g
Corn (canned, canned)
Raisins - a handful
Garlic - clove
1-2 tbsp. l. homemade mayonnaise

Cut the cheese into cubes, add corn. Chop the garlic and add to the cheese and corn. Pour boiling water over the raisins, steam for about five minutes, then drain the water and add the raisins to the salad. Season the salad with homemade mayonnaise and serve!

Recipes for children

For children in childhood and adolescence, tasty, and even more so healthy, food is especially important. During this period, his growth is very active, he grows and builds muscle mass, all his organs develop, including the formation of a skeleton.
Children and teenagers should eat at least four times a day. Recipes for proper nutrition for children should be special.

Of course, not all children can eat in the morning, so breakfast for a child should be light and enjoyable. The optimal breakfast for a child can be porridge, cottage cheese, omelettes with various tasty additives. The child should have a snack before lunch. If he does not have lunch at school, parents should give him nuts, fruits, a sandwich with cheese or boiled meat, and juice.

A healthy lunch for a child after he comes home from school must consist of soup, meat or fish with a side dish. It can be boiled or stewed vegetables, legumes, durum wheat pasta or mashed potatoes.

Your child's dinner must be hot. It can be fish or lean meat with a side dish of vegetables or rice.

Of course, children need milk protein; the norm for a schoolchild is two glasses of milk, yogurt or kefir per day.

Potatoes – 4 pcs.

Greens - 50 g

Minced meat – 200 g

Chicken egg – 1 pc.

Crushed crackers - 3 tsp.

A pinch of salt, black pepper.

Break an egg into the minced meat, add breadcrumbs, add salt and pepper. Knead the minced meat until smooth and form into balls approximately the size of a walnut.

Peel the potatoes and cut into small pieces. Place potatoes in two liters of boiling water and cook for about 15 minutes, adding salt first. Place the meatballs into the broth and continue cooking for another 10 minutes.

Remove the pan from the heat and let the soup simmer for 10 minutes. It should be served with fresh herbs.

Delicious holiday recipes can become favorites for both adults and children.

Prunes in batter

Prunes - 10 pcs.

Sour cream – 30 g

One egg white

Oil drain. - for lubrication

Flour – 2 tbsp. l.

Sugar - to taste

Soak the prunes. When it becomes soft, remove the seeds. Mix flour with sugar and sour cream. Beat the whites into a foam and carefully, using upward movements, add them to the mixture. Grease the frying pan with oil, then place the prepared and dried prunes on it. After this, carefully pour the batter into it and place the pan in the oven to bake until golden brown.

Proper nutrition is the key to family health

The rules of healthy eating need to be constantly practiced - they are not as complicated as they might seem.

This should become a good habit, not a weekly diet.

Moreover, all you need is the desire to cook healthy and tasty food from healthy ingredients, but cook it correctly. And it's not difficult. We must not forget that the health of your loved ones depends on you. Have fun cooking delicious and healthy food!

Below is a very useful video about how to eat healthy.

If you find an error, please highlight a piece of text and click Ctrl+Enter.

Proper healthy eating is not a diet, as many may believe, it is a way of life that each person must come to on his own and decide what is more important to him: temporary pleasure or a healthy body throughout life. Following the principles of proper nutrition, as well as a healthy lifestyle in general, is self-discipline, especially at the beginning of the journey to changing old habits.

The fact is that the food we were used to before is a relic of Soviet times. Due to the lack of food, our ancestors managed to “make candy out of s***,” as my mother says :) What food is essentially for the body is a source of energy and nutrients that we need for life. And the process of nutrition is a means to obtain this energy and nutrients.

We need food to replenish building material, develop immunity and a stable psychological state, to maintain life in general. In order for us to get everything we need from food, it must be balanced and varied. Because a person cannot live, for example, on apples alone, despite their benefits. Eating apples alone for several weeks will cause your immunity to become very weakened, sudden weight loss will occur, your skin will lose its elasticity, the first signs of anemia and other signs of protein and calorie deficiency will appear. That’s why variety and knowledge of the required number of calories per day for you personally are so important in proper healthy eating. Proteins are just as important as carbohydrates and fats. Each product has its own unique chemical composition and not one product can fully satisfy the needs of our body. This means that you should not exclude any food group from your menu and each meal should include proteins, carbohydrates, and fats. And remember that you should not go hungry under any circumstances, even if everyone went on some kind of diet and lost weight. You will not bring any benefit to your health, but it is very possible that it will cause harm.

From this it follows that proper healthy nutrition is a complete, balanced diet that ensures normal development and vital functions, healthy growth and improved health. In which you will not starve, but on the contrary, you may discover new tastes for yourself. But in order to start eating right, you will have to give up “wrong” (“bad”) foods and habits, and learn to eat according to a schedule. At first it may seem like it's all too complicated. Yes, it may be like this at first (it depends on your current habits), but the result will not leave you indifferent. You will feel and look much better. If you are overweight and have long wanted to get rid of it, while maintaining your health, then switching to a healthy, balanced diet is your first step towards an ideal and healthy body.

Basics of proper nutrition.

Nutrition pyramid

The pyramid, which is shown in the figure, perfectly shows what should prevail in your daily diet and what should be limited in consumption.

The foundation of a healthy lifestyle is physical activity. And this doesn’t have to be a visit to the gym; choose your sport, which will not only maintain your figure, but also bring pleasure. It could be dancing, Pilates, yoga, swimming, weight lifting, martial arts, etc., the main thing is that you enjoy it.

Daily diet

The basis of proper nutrition is whole grain bread and pasta, rice, oatmeal, beans, and nuts. They are rich in fiber, minerals, vit. group B. Almonds, for example, are rich in vit. E. These foods provide us with complex carbohydrates, which are an important source of energy for us. And if you eat pasta without adding vegetable oil, any sauces and cheese, then there will be no harm to your waistline and you will not be overweight. There is no need to completely limit the oil, for example, 1 tbsp. Olive oil per day will be enough.

There are also fruits and vegetables. Vegetables provide us with vitamins and protein, while being low in fat. Fruits are also an excellent source of vitamins, especially vit. C and again practically do not contain fat. Vegetables and fruits can be consumed in any form - in the form of juice, fresh, dried, frozen.

4-5 times a week

3-4 times a week

Above are dairy products (milk, kefir, yogurt, cheese) and eggs. Everyone knows that dairy products are rich in calcium and also provide our body with protein and vitamin. B12. When choosing dairy products, you should pay attention to fat content. It is better not to take high-fat products, as well as low-fat ones. For example, 1.5% and 2.5% fat content for milk or kefir will be enough. Low-fat varieties are lower in saturated fat, cholesterol and calories.

1 time per week

And of course, here we see sweets, and this also includes oils. These products are high in calories. Their consumption should be limited, but not completely abandoned.

This pyramid is worth sticking to, and it shows well how varied your diet should be. And on an improvised “pizza” made from food (picture below) it is clearly clear what and how much should be included in the daily diet. With such a healthy, balanced diet, there is no question of going on a hunger strike, and your figure will be pleasing to the eye.

Example of a daily diet

Basic principles of proper nutrition:

Water - you need to drink enough water daily, approximately 35 ml per 1 kg of body weight. Thirst is often confused with hunger, so if you think you're hungry, try drinking a glass of water first.

Stop drinking food if you have such a habit. It is better to drink water 20-30 minutes before and after meals.

Breakfast - in no case should you neglect the first and very important meal of the day. But it should not be coffee with cookies, but oatmeal, porridge (except semolina), egg dishes, cottage cheese, etc.

The number of meals does not have to be 5 or 6, but at least 3 (breakfast/lunch/dinner), and you should pay attention to the portions. If you eat often, with an interval of 2-3 hours, then the portions should be small. Be sure to chew your food thoroughly and take your time.

Snacks: fruits, kefir, unsalted nuts, cottage cheese, vegetables.

Last meal 3-4 hours before bedtime.

Eat as many vegetables as possible (especially in season), raw and cooked without frying in oil.

Approximately 50-60% of your diet should be vegetables, fruits, beans, whole grains, and nuts. You need to be vigilant with nuts; it’s easy to eat more than necessary and not notice it; a handful a day is enough.

Try to include protein in every meal. Most carbohydrates for breakfast and lunch, mostly protein for dinner. Limit simple carbohydrates (sugar, sweets, rolls, honey) or avoid them altogether.

Saturated fats (animal, solid vegetable fats) should make up 1/3 of all fats received per day, the remaining 2/3 are unsaturated (liquid) fats.

Do not reduce your daily calorie intake to critical levels. A minimum of 1200 kcal to maintain the functioning of our female body. Go lower and your metabolism will only slow down (I will definitely write a day, taking into account your preferences: lose weight/gain weight/maintain weight). Daily calorie intake should not exceed their consumption, otherwise hello fat on the stomach and thighs.

Exclude: mayonnaise, chips, fried potatoes and french fries (if you really like potatoes, you can replace them with mashed chickpeas, or baked potatoes or in their jackets), carbonated drinks, packaged juices (there is no benefit from them), sweets (cookies, cakes, jam ), baked goods (pies, buns, white bread), fast food, sausages and smoked meats, margarine. Periodically, for example, once a week or two, you can eat something that is forbidden. A slice of dark chocolate in the morning is also not forbidden.

Choose foods that you can imagine growing or running around with. Get into the habit of reading labels and you may discover a lot about the products you've come to trust.

Replace premium pasta with pasta made from whole grain flour, and the same goes for bread.

Sauces are very high in calories, they can be replaced with sauces based on vegetable oils, low-fat sour cream, natural yogurt + lemon juice and herbs. Just as tasty, but there will be more benefits. In salads, salt can be replaced with lemon juice.

Moderate alcohol consumption, it is better to avoid it altogether. I don’t think it’s worth even talking about smoking and how quickly the skin ages from this addiction. If you have all these bad habits, quit them without regret. I was like that myself, I didn’t notice how indulgence in cigarettes grew into a serious addiction, which was not very easy to get rid of, but if you want, then everything will work out.

Cooking: boiling, steaming, grilling, stewing, baking in the oven and frying in non-stick dishes without oil.

It is very important, if you decide to take the path of a healthy lifestyle, not to bring everything to complete fanaticism - not a step to the right, not a step to the left, no liberties or concessions for you. When, if there is no “right” food nearby, you would rather not eat all day and faint than eat something harmful. Don’t take it to the point of absurdity, proper healthy eating is a lifestyle and it will last for a long time, if not forever. This is not a diet for a couple of weeks, so approximately 10-20% of your daily diet can be allowed to be eaten from the “forbidden”)) of course, if you are happy with your figure. The principles of proper nutrition described above should be adhered to, and not blindly followed. If you push yourself into strict limits, you will have breakdowns and perhaps you will simply give up on this idea of proper nutrition and will oppress yourself for it. Everything should be approached wisely. Start watching what you eat, your daily caloric intake and your body weight. Analyze what you eat now. Change your attitude towards food. Food should be treated as a necessary “fuel for life.” What fuel you choose determines how your body will work and how you will look in general. After all, a healthy balanced diet combined with

To have good health and excellent well-being, you need to lead a healthy lifestyle. This fact is undeniable. What does the concept of “healthy lifestyle” include? Quitting bad habits? Yes. Regular exercise? That's also correct. But another important link in this logical chain is proper nutrition. It is this concept that we will talk about in this article. From it the reader will be able to learn how to properly create a balanced menu and healthy recipes for all family members. The information presented will help you make your diet not only tasty, but also as beneficial as possible for the body.

Where to start with healthy eating?

Menu (recipes) for the week is the first step in switching to healthy food. It must be compiled for each week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, keep a notebook where you can write down all the necessary information: daily diet, healthy food recipes, a list of necessary products and a table of their calorie content.

The right menu: what is it?

A tasty and healthy diet (recipes will be presented below) usually consists of five meals a day. During breakfast, the body should be saturated, which will provide energy for the entire working day. This could be a piece of gray bread with butter, porridge, tea with honey. Second breakfast (snack) is the time to take fresh fruit or vegetable salad. Lunch should be hearty, but not heavy. At this time of day you need to eat proteins, as well as a little fat and carbohydrates. The menu may include broth, or compote cutlets or unsweetened tea. In the afternoon (afternoon snack), it is recommended to take dairy products or fruits. Dinner should not overload the stomach with heavy food. At this time of day it is necessary to consume a small amount of vegetable fats, proteins, and carbohydrates. The diet may consist of boiled fish, steamed meat, and fruit compote. We will look at healthy food recipes for the week in more detail in the next part of the article.

Breakfast

Oatmeal porridge with dried fruits

Pour 100 g of oatmeal with two glasses of water and cook. Boil the preparation for about 10 minutes. Pre-soak a handful of different dried fruits (dried apricots, raisins, prunes) in hot water. Drain the liquid from them and add them to the porridge at the final stage of cooking. Cool the dish. Add a little honey to the treat before eating.

Buckwheat porridge with milk

Rinse half a glass of buckwheat and add 200 grams of water. Bring it to a boil, and then simmer under the lid closed for about 15 minutes. Next, pour 1 large glass of milk into the preparation. Boil the dish for another 5 minutes and turn off. Let the porridge brew. Add 1 small spoon of sugar and a piece of butter to it.

Omelette with vegetables

Peel onion, bell pepper, zucchini, tomato
and remove the seeds. Cut all vegetables into small pieces. Fry them in vegetable oil. First brown the onion, then add the zucchini and pepper. Add the tomato last. Simmer the preparation for about 10 minutes. Beat chicken eggs with salt and pour on top of vegetables. Fry the omelette over low heat on one side and then turn it over to the other. Sprinkle the finished dish with fresh parsley and dill.

Fish baked in tomato puree

Salt and lightly pepper the pieces of catfish, tilapia or cod. Heat vegetable oil in a frying pan and fry tomato slices in it. Place the tomatoes in a single layer in the oven dish and season with salt. Place fish pieces on top. Sprinkle them with chopped parsley. Place the remaining tomatoes on the fish. Brush the top with sour cream and sprinkle with grated hard cheese. Salt and pepper the dish. Place the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

Wash 200 g of millet and pour into a saucepan. Peel the pumpkin (300 g) and remove the seeds. Cut the vegetable pulp into small pieces and add to the millet. Pour 200 grams of hot water over the food, add salt and put on fire. After the dish boils, remove the foam from it and cover with a lid. Evaporate the water over low heat. Then pour hot milk into the pan. Cook the dish for another 10 minutes and turn off. Sprinkle the porridge with sugar before eating.

Curd casserole

Healthy food recipes must include dishes based on cottage cheese. We will learn from the description how to prepare a healthy and tasty casserole from it. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mixture thoroughly. Spread the bottom of the pan with butter and sprinkle with breadcrumbs. Place the food mixture into it and smooth it out. Lubricate the workpiece with sour cream on top. Bake the casserole in the oven at 200 degrees for about 40 minutes.

Sandwiches with meat, vegetables and cottage cheese

Lightly toast the bread pieces in the toaster. In a bowl, mix (200 g) with sea salt. Place previously defrosted and boiled corn and green peas here. Chop the greens and pour into the curd and vegetable mixture. Cut boiled chicken and turkey meat into small slices. Mix all ingredients. Spread the pate onto the pieces of bread.

All these dishes fall under the "Healthy Eating" category. Breakfast, the recipes for which you have viewed, will be a tasty and healthy start to the day for both adult family members and children.

Second breakfast: vitamin snacks

In order for the body to function normally, it is necessary to replenish its energy reserves by consuming healthy foods at approximately 10 o'clock in the afternoon. What can serve as a snack during this time? Let's consider seven options for possible second breakfasts:

First course options

Lenten cabbage soup

700 g sauerkraut, 2 tbsp. l. Mix vegetable oil and 100 g of water in a cast iron pot. Place it in the oven and simmer for 2 hours at 130 degrees. Boil the mushrooms and strain. Fry the onions and carrots, and then add the champignons to them. Simmer the vegetables and mushrooms for a quarter of an hour and pour the mixture into the cast iron pot with the cabbage. Mix all ingredients and leave to brew. Boil mushroom broth. Place the vegetable stock into it. Salt and pepper the dish to taste. Cook the cabbage soup for another half hour over low heat. Sprinkle the dish with herbs.

Cream of mushroom soup

Fry the onion and champignon pieces in sunflower oil. Boil potatoes in chicken broth. Add mushrooms and onions to the soup. Cook the dish for 10-15 minutes. Drain off some of the liquid and grind the product mixture in a blender. Add more broth if necessary. Salt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on the topic "Healthy eating for children"? The first course recipes presented below will suit you perfectly. Soups prepared using them turn out not only tasty, but also beautiful, thanks to the colorful vegetables they contain.

Boil chicken broth. Place diced potatoes in it. Fry onions, bell peppers and carrots in oil. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn off. Sprinkle the soup with herbs and salt to taste.

No healthy food recipes can do without such a valuable product as fish. We invite you to prepare delicious and healthy fish soup.

Boil 1 kg of washed, gutted fish of low-fat varieties (ruff, perch, burbot) until tender. Then remove it from the broth. Strain the liquid and put it on the fire again. Add potatoes, onions and carrots to it. When the vegetables boil, add a handful of washed millet. Boil the soup until done. Remove the fish from the bones and place in the broth. Boil the soup and turn it off. Serve the dish with greens.

Borsch

Place the beets, cut into strips, and the potatoes into cubes into the boiling broth. Fry tomato dressing from onions, carrots and tomatoes in sunflower oil. When the vegetables in the pan are almost ready, add shredded cabbage to them. Cook the borscht for another 10 minutes. Finally, add the dressing and herbs. Serve the dish with sour cream.

Lentil soup

Place the washed and pre-soaked lentils into boiling water or broth. Cook it for about half an hour. Then add the potatoes to the pan. Separately fry the carrots and onions. When the potatoes are cooked, pour the vegetables from the pan into the broth. Boil the soup and remove from heat. Add salt, pepper and herbs to taste.

Cauliflower soup

Fry the onion in a deep cast iron skillet. Add cauliflower and half a glass of water to it. Simmer for a quarter of an hour. Next, add turmeric and add water if necessary. Simmer the dish for another 10 minutes. Next, grind the entire product mass with a blender.

Second courses

Healthy food recipes should consist of protein foods - meat or fish. This can be a piece of either boiled or steamed product. You can make preparations from it in the form of cutlets or meatballs. Meat should be of low-fat varieties: chicken, turkey, beef, rabbit. For fish, give preference to pike perch, pelengas, perch, and ruff.

Afternoon snack

In the afternoon, when dinner is still far away, you need to have a small snack. It may consist of the following products (one of them):

Kefir, yogurt.
Vegetable salad.
Citrus.
Fruit salad.
Dried fruits.
Bun.
Milkshake.

Healthy eating: dinner (recipes)

Seven options for a light, yet nutritious dinner are presented below.

Conclusion

The recipes presented in the article will help make your diet both healthy and tasty. These meal options are a sample weekly menu. You can change it at your discretion. The main thing is to adhere to the cooking technology and consume only And then you and all your household members will be healthy, energetic and cheerful.