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

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

Daily diet: what should it be?

Everything is extremely simple. Add plant foods to your menu. Whole grains, unprocessed vegetables, fresh fruits, greens - thanks to them, the body receives strength and vigor, and the figure acquires harmony. 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. They are rich in carrots, pumpkin and sweet potato. This substance normalizes metabolism, takes an active part in the production of collagen and takes care of cell growth.
Omega-3 fatty acids. Their sources are 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 avocados, sweet potatoes, sunflower seeds and almonds.
Probiotics. These substances will take care of the microflora and the work of the digestive organs. With normal absorption of useful and nutritious components, immunity 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 a sufficient amount of fluid. Drink purified water, and replace ready-made drinks and tea with freshly squeezed juices and fruit drinks. In this way, you will restore a healthy balance and maintain the normal functioning of all systems.

Where to begin?

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

The diet should be varied and include all food groups. Legumes 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, eating small portions, keeping time accurate. This habit brings only positive results:

sleep becomes strong and healthy;
regulation of the nervous system;
pressure stabilizes;
improves the condition of blood vessels.

Plus, fractional nutrition ensures the smooth operation of the gastrointestinal tract.

Snacks are also worth paying attention to. Cookies, buns, cakes and sweets are best put aside. Learn to control yourself, and it will not require any special efforts. 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 are able not only to compare, but also to surpass many of the products that you used to snack on earlier. One has only to try, 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, 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 food can be stressful for the body. Here it is important to observe gradualness and restraint. If before you ate mainly fried foods and semi-finished products, then it is advisable to carefully switch to a new diet. Replace one product with another every day. In the early stages, make it a habit to cook a healthy breakfast, then move on to the right snacks, and so on. Thus, the body will have time to rebuild and begin to quickly work in a new mode.

How to find the right balance?

Some people think that healthy eating is just a list of certain foods. But in fact, everything is not quite so. 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 with many hours of staying in the gym, but you also shouldn’t constantly lie on the couch after eating an apple. Everything should be in moderation and in pleasure. The benefits of proper nutrition will be complete only under the condition of normal physical activity.

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

Morning - at this time, the body needs light, but at the same time enough 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, you can cook vegetable soup, for the second - stewed potatoes with onions and mushrooms, and as an addition, use a salad of cabbage and celery.
Dinner - a vegetable salad with olive or linseed oil or a small portion of buckwheat porridge.

For snacks and afternoon snacks, prepare bananas, nut mix, berry juice. And try to eat different foods every day. The choice of plant foods is so great that with its help you can make a fairly varied menu. In winter, it is advisable to add a slightly larger amount of cold-pressed natural oils to the diet. They will help strengthen the body's defenses and support the immune system 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 efficiency 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 lives. Healthy nutrition is the basis for good human health. Recipes for preparing healthy meals are not difficult, because. You can buy all the ingredients at the nearest store and prepare a tasty and healthy dish in a few minutes. Below in the article you will find the main recommendations and tips for a balanced diet, and recipes for every day.

While eating, do not rush, eat at an average pace, but rather slowly.
Do not grab food on the run, but sit at the table and eat calmly.
At one time, you do not need to fill your stomach so that you cannot get up from the table. Know the measure, do not 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), greens, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
Do not cook a lot at one time, because. you have to put food for tomorrow in the refrigerator. Fresh food is more beneficial for the body, it contains more vitamins and other useful substances.
Do not stuff your mouth full, and do not swallow large pieces of food. Help your stomach, it will be grateful to you for it. Healthy eating means eating small amounts of food.
If you suddenly drink water during or after a meal, you will dilute the gastric juice, and this is bad. Drink 15-20 minutes before a meal, 1 glass of water 200 ml.
Healthy eating says - the main part of the daily menu, you need to eat 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 hunger is confused with thirst. First we went to the kitchen or office and drank 150-200 ml of water. After 20 minutes, if the feeling of hunger remains, then go boldly eat a healthy diet.
Give preference to natural products, not any chemistry. Take care of yourself and your loved ones. Healthy eating for every day is your choice.

Follow the principles of a healthy diet every day, and you will notice improvements in 5-10 days. You will feel light, there will be a lot of energy, a great figure and mood.

Healthy and balanced menu for the week

Healthy food means tasty and healthy food. 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). Steamed buckwheat with 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, fat-free cottage cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borsch 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: Hercules porridge, a 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: Salad of vegetables and herbs, steamed fish, tea.

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

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

The best healthy recipes

Recipe #1: Light Vegetable Soup

Potato - 260 grams.
Carrots - 2 pieces are not large.
Cauliflower - 260 grams.
Peas (canned) - 110 grams.
Onions (bulb) - 1-2 pieces, to taste.
Greens, salt, pepper - to taste

Recipe:

First you need to do the preparation of vegetables. Peel the potatoes and cut them nicely into cubes. Wash and peel the carrots, then slice or chop them in a fun way. You can disassemble the cabbage into inflorescences. Peel one or two bulbs.
Put the water on and wait until it boils. Put chopped vegetables in water (potatoes, carrots, cabbage). Salt to taste and you can pepper (optional). Put the whole onion in the water, when the soup is cooked, they will need to be removed from the pan. Add the green peas to the soup after removing the onion.
Almost ready, ready to serve. Chop dill and parsley and crumble into soup for beauty.

Recipe number 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 (can be meat) broth - 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Recipe:

A head of cauliflower must be washed, disassembled into inflorescences and boiled a little, until the state is half ready.
Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, pour out the 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 bain-marie.
Take a baking dish and grease it well with butter (do not overdo it). Put there boiled chicken fillet and diced, cauliflower, broccoli, cut carrots for beauty, cut into circles, salt to taste.
Pour sauce over the whole thing and sprinkle cheese on top.
Final part. Place in the oven for about 15 minutes and bake until nicely golden.

Recipe #3: Sardine Rice 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)

Recipe:

Cut the cucumber into cubes.
Divide the sardine into pieces and mix with boiled rice.
Finely and finely make green onions and parsley.
Now you need to mix everything together: fish with rice, corn, peas, greens.
Cut the cherry tomatoes into quarters and garnish the salad.
Enjoy your meal

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

Human health is very much dependent 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 should 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%.

During physical work or sports, protein intake should be increased to 40% of the daily diet.

Here are a few "postulates", or recipes for further correct actions, without which there can be no talk of proper nutrition.

In order to have good health, you need to eat fruits and vegetables every day: they have enough vitamins and minerals. In addition, their fiber is able to increase the metabolism of the body, cleanse it of toxins and is useful for the digestive tract. Vegetables, fruits, and berries are desirable to eat raw.
About drinks: it is recommended to drink at least 1.5 liters of clean water per day from under the filter. And various juices, teas, compotes and other liquid foods should be another 1 liter.
And what is very important: dishes with proper nutrition are very necessary to prepare correctly. If the products are boiled, steamed, baked, then the food will become healthy. And when frying, if it cannot be avoided, olive oil should be used, and its process should not be long. In any case, the digestion of products should not be allowed, 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 full fats, proteins, carbohydrates and vitamins, it is necessary to diversify the diet.
Healthy eating - 3-5 meals a day. If there is no opportunity to fully eat, for example, because of the work schedule, then the food should be prepared at home in advance. Such a diet will not allow you to overeat, which will positively affect your health. For proper psychological well-being, you can arrange "days of rest" from healthy food 1-2 times a month to unload the nervous system.
And it is important to chew each piece of food thoroughly while eating so as not to spoil your stomach and overall health. It is necessary to chew at least 20 times. As they say, who chews long, he lives long. And no recipes for dishes will help if the person himself does not help himself.

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

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

What foods contain the right proteins	Fish and seafood, dairy and sour-milk products, poultry, lean meat, egg whites.
What foods contain healthy complex carbohydrates	Rice, buckwheat, durum wheat pasta, legumes, cereals, wholemeal bread.
Foods 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.
Foods containing harmful animal fats	Fatty meat, fatty dairy products.
Harmful foods and drinks	Sausage, sausages, fatty meat, margarine, pastries, alcohol, soft drinks, smoked meats, mayonnaise, fast food, all sweets, energy drinks.

Sample menu for the day

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

For breakfast, you can eat egg whites cooked in the microwave or in a 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 fresh vegetable salad would be nice.
The afternoon snack is light, any fruits or vegetables 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 allow you to remember the forgotten or give you new culinary recipes? And the hostess will not puzzle over what to cook today, so that it is tasty and healthy.

What can be cooked for breakfast?

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

The main thing is to want to comprehend this new

Skimmed milk - 1 l
Corn grits - 1 tbsp.
Plum oil.
Salt - a pinch
Sugar to taste

Rinse the grits, put them in a slow cooker, put oil, salt, sugar. Pour in milk and cook in the "Porridge with milk" mode until the end of cooking.

Delicious and healthy meals for lunch

Carrots - 2-3 pcs.
Bulb - 1 pc.
Potatoes - 2 pcs.
Oil rast. - 1 tbsp. l.
Pinch of salt, curry, dry ginger
Cream - 200 ml
A decoction of vegetables or meat - 3 tbsp.

Chop the onion and sauté in oil until soft and translucent. Wash the carrots and, after peeling, cut into medium-sized pieces.

Peel the potatoes and cut the same.

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

Remove the pot from the heat and let the vegetables subside. Then bring with a blender to a puree state and add cream. Put back on the fire and let it boil. This tasty and healthy dish can warm you up on an autumn 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"? It's famous

Soup "Tarator"

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

Peel cucumbers, cut into small cubes or sticks. Pour in kefir, add finely chopped garlic and nuts, herbs, lightly salt. Mix all the ingredients and let the dish stand for five minutes to fully reveal the aromas of spices. If it turned out to be thick, then before eating it will not be superfluous to add ice or very cold water.

Both for lunch and dinner - always good!

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

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

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

Remove the mushrooms and put on 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, pour infusion from mushrooms. The liquid should be 4-5 cm higher than the cereal. Cook buckwheat with a strong boil for 10 minutes, then 10 minutes on a smaller fire.

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

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

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

Nicely cut cucumber. Break the sardines into small pieces and mix with the rice. Finely chop parsley and green onions. Mix all ingredients.

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

Cheese cut into cubes, add corn. Chop garlic and add to 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. Dress 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 organs develop in him, including the 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 cereals, cottage cheese, omelettes with various tasty additives. Before lunch, the child should have a snack. If he does not have lunch at school, parents should give him nuts, fruits, a sandwich with cheese or boiled meat, juice.

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

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 student 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 the egg into the minced meat, put the breadcrumbs, add salt and pepper. Knead the minced meat until smooth and form balls about the size of a walnut.

Peel potatoes, cut into small pieces. Put potatoes in two liters of boiling water and cook for about 15 minutes, after salting. Put meatballs into the broth, continue cooking for another 10 minutes.

Remove the saucepan from the heat and let the soup brew for 10 minutes. Serve it on the table with fresh herbs.

Delicious recipes for a festive day can become a favorite for both adults and children.

Prunes in batter

Prunes - 10 pcs.

Sour cream - 30 g

One egg white

Plum oil. - for lubrication

Flour - 2 tbsp. l.

Sugar - to taste

Soak prunes. When it becomes soft, remove the bones. Mix flour with sugar and sour cream. Whip the protein into foam and carefully, moving from the bottom up, introduce into the mixture. Grease the pan with oil, then put the prepared and dried prunes on it. After that, carefully pour it with batter, put the pan in the oven for baking until golden brown.

Proper nutrition is the key to family health

The rules of a healthy diet 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 that is required of you is the desire to cook healthy and tasty food from healthy products, but cook it right. And it's not difficult. We must not forget that the health of your loved ones depends on you. Enjoy cooking delicious and healthy food!

Attached below is a very useful video on how to eat right.

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

Proper healthy nutrition is not a diet, as many may believe, it is a way of life to which each person must come to himself and decide what is more important for him, temporary pleasure or a healthy body for life. Following the principles of proper nutrition, both in general and a healthy lifestyle in general, is self-discipline, especially at the beginning of the path to changing old habits.

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

We need food to replenish the 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 lead to the fact that your immunity will be very weakened, there will be a sharp weight loss, the skin will lose its elasticity, the first signs of anemia and other signs of protein and calorie insufficiency will appear. Therefore, variety and knowledge of the required number of calories per day for you personally is so important in proper healthy nutrition. As proteins are important, so are carbohydrates and fats. Each product has its own unique chemical composition and no product can fully satisfy the needs of our body. And this means that you should not exclude any group of products from your menu and each meal should include proteins, carbohydrates, and fats. And remember that in no case should you starve, even if everyone was on some kind of diet and lost weight. You will not bring any health benefits, but harm is very possible.

From this follows the conclusion that proper healthy nutrition is a complete balanced diet that provides you with normal development and vital activity, healthy growth and health promotion. 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 how to eat according to the regimen. At first, it may seem that this is all too complicated. Yes, perhaps at first it will be so (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 want to get rid of it for a long time, while maintaining your health, then switching to a healthy balanced diet is your first step towards an ideal and healthy body.

Fundamentals 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 use.

The foundation of a healthy lifestyle is physical activity. And this is not necessarily a visit to the gym, choose your sport, which will not only support your figure, but also bring pleasure. It can be dancing, pilates, yoga, swimming, iron pulling, martial arts, etc., the main thing is that you like it.

Daily diet

The basis of proper nutrition is whole grain bread and pasta, rice, oatmeal, beans, 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 is an important source of energy for us. And if you use pasta without adding vegetable oil, any sauces and cheese, then there will be no harm to your waist and excess weight will not threaten you. It is not necessary to completely limit the oil, for example, 1 tbsp. olive oil a day will suffice.

There are also fruits and vegetables. Vegetables provide us with vitamins and protein, while they contain little fat. Fruits are also an excellent source of vitamins, especially vit. C and again practically do not contain fats. 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, they also give our body protein and vit. AT 12. When choosing dairy products, pay attention to fat content. It is better not to take high-fat foods, as well as low-fat ones. For example, 1.5% and 2.5% fat for milk or kefir will be enough. Lean varieties are lower in saturated fat, cholesterol, and calories.

1 time per week

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

Such a pyramid is worth sticking to, and it shows well how varied your diet should be. And on the impromptu "pizza" of products (picture below), it is well clear what and how much should be included in the daily diet. With such a healthy balanced diet, hunger strike is out of the question, and the figure will please the eye.

Example of a daily diet

Basic principles of proper nutrition:

Water - daily it is necessary to consume a sufficient amount of water, 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 meals and after.

Breakfast - in no case should you neglect the first and very important meal of the day. But it should not be coffee with a cookie, but oatmeal, cereals (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 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.

The last meal is 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, nuts. With nuts you need to be vigilant, it is easy to eat more than necessary and not notice it, a handful a day is enough.

Try to include proteins in every meal. Most of the carbohydrates for breakfast and lunch, for dinner are mostly proteins. Simple carbohydrates (sugar, sweets, rolls, honey) should be limited or completely abandoned.

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

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

Give preference to the food that you can imagine how she grew or ran. Cultivate the habit of reading labels and you can discover a lot about the products you used to trust.

Replace pasta from higher grades with pasta made from whole grain flour, the same with bread.

Sauces are very high in calories, they can be replaced with sauces based on vegetable oils, sour cream with a low percentage of fat, natural yogurt + lemon juice and herbs. It's just as tasty, but the benefits will be more. In salads, salt can be replaced with lemon juice.

Moderate alcohol consumption, it is better to eliminate it altogether. About smoking, I think, it’s not even worth talking about how quickly the skin ages from this addiction. If you have all these bad habits, drop them without regret. She herself was like that, she didn’t notice how pampering with cigarettes turned into a serious addiction, from which it 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 on a non-stick pan without oil.

It is very important if you decide to embark on the path of a healthy lifestyle, not to bring everything to complete fanaticism - no step to the right, no step to the left, no liberties and concessions for you. When, if there is no “right” food nearby, you would rather not eat all day and faint than eat something unhealthy. Do not bring to the point of absurdity, proper healthy eating is a lifestyle and it will be for a long time, if not forever. This is not a diet for a couple of weeks, so about 10-20% of the daily diet can be allowed to eat from the "forbidden")) of course, if you are happy with your figure. The principles of proper nutrition, which are described above, should be followed, and not blindly followed. If you drive yourself into a rigid framework, breakdowns will be provided for you and perhaps you will simply give up this idea with proper nutrition and will oppress yourself for it. Everything should be approached wisely. Start tracking what you eat, your daily calorie intake, and your body weight. Analyze what you are currently eating. Change your attitude towards food. Food should be treated as a necessary "fuel for life." What kind of fuel you choose will determine how your body will work and how you will look in general. After all, a healthy balanced diet combined with

In order to be healthy and feel great, you need to lead a healthy lifestyle. This fact is indisputable. What does the concept of "healthy lifestyle" include? Rejection of bad habits? Yes. Regular exercise? Also correct. But another important link in this logical chain is proper nutrition. It is this concept that we will discuss in this article. From it, the reader will be able to learn how to properly compose a balanced menu and healthy food recipes for all family members. The information presented will help you make your diet not only tasty, but also the most beneficial for the body.

Where to start healthy eating?

The menu (recipes) for the week is the first step in switching to healthy food. It needs to be done every week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, get 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?

Tasty and healthy food (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 whole working day. It can be a piece of gray bread with butter, cereal, tea with honey. The second breakfast (snack) is the time for a 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, you need to consume a small amount of vegetable fats, proteins, carbohydrates. The diet may consist of boiled fish, steamed meat, fruit compote. We will consider in more detail recipes for a healthy diet for a week in the next part of the article.

Breakfasts

Oatmeal with dried fruits

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

Buckwheat porridge with milk

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

Omelet with vegetables

Peel onion, sweet pepper, zucchini, tomato
and free from seeds. Cut all vegetables into small pieces. Fry them in vegetable oil. First, brown the onion, then add the zucchini and pepper to it. Put the tomato last. Simmer the workpiece for about 10 minutes. Whisk eggs with salt and pour over vegetables. Fry the omelette over low heat on one side and then flip 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 the vegetable oil in a frying pan and fry the tomato slices in it. Arrange the tomatoes in a single layer in an oven dish and season with salt. Place fish pieces on top. Sprinkle them with chopped parsley. Put the remaining tomatoes on the fish. Lubricate it with sour cream on top, sprinkle with grated hard cheese. Salt and pepper the dish. Put the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

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

Cottage cheese casserole

Recipes for a healthy diet must necessarily consist of dishes based on cottage cheese. How to cook a healthy and tasty casserole from it, we learn from the description. 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 mass thoroughly. Brush the bottom of the mold with butter and sprinkle with breadcrumbs. Put the food mass in it and level it. Top with sour cream. Bake the casserole in the oven at a temperature of 200 degrees for about 40 minutes.

Sandwiches with meat, vegetables and cottage cheese

Lightly toast the bread slices in the toaster. In a bowl, mix (200 g) with sea salt. Put pre-thawed and boiled corn and green peas here. Grind the greens and pour into the curd-vegetable mass. Cut the boiled meat of chicken, turkey into small slices. Mix all ingredients. Spread the pate on the bread slices.

All these dishes belong to the category "Healthy food". 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 supply by eating healthy foods at about 10 o'clock in the afternoon. What can serve as a snack at this time? Consider seven options for possible second breakfasts:

First course options

Lenten cabbage soup

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

Mushroom cream soup

Fry the onion and mushroom pieces in sunflower oil. Boil potatoes in chicken broth. Add mushrooms and onions to soup. Boil the dish for 10-15 minutes. Drain part of the liquid, and chop the product mass with a blender. Top up with broth if necessary. Salt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on the topic "Healthy food for children"? The recipes for the first courses presented below will suit you perfectly. Soups prepared according to them are not only tasty, but also beautiful, thanks to the colored vegetables that are part of them.

Boil chicken broth. Place diced potatoes in it. Saute onions, sweet 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, salt to taste.

No recipes for a healthy diet can do without such a valuable product as fish. We suggest you cook a delicious and healthy fish soup.

Washed, gutted fish of low-fat varieties in the amount of 1 kg (ruff, perch, burbot) cook until tender. Then take it out of the broth. Strain the liquid and return to the fire. Add potatoes, onions and carrots to it. When the vegetables boil, pour a handful of washed millet. Boil the soup until done. Free the fish from the bones and put in the broth. Boil soup and turn off. Serve with greens.

Borsch

In a boiling broth, put the beets, cut into strips, and potatoes - cubes. Fry the onion, carrot and tomato dressing in sunflower oil. When the vegetables in the pan are almost ready, put the chopped cabbage on top of them. Cook borscht for another 10 minutes. At the end, add dressing and herbs. Serve with sour cream.

Soup with lentils

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

Cauliflower soup

Fry the onion in a deep pot. Add cauliflower and half a glass of water to it. Simmer for a quarter of an hour. Next add turmeric and add water as needed. Simmer the dish for another 10 minutes. Next, grind the entire food mass with a blender.

Main courses

Recipes for a healthy diet, namely, should consist of protein foods - meat or fish. It can be a piece of both a boiled product and a steamed one. You can make blanks from it in the form of cutlets or meatballs. Meat must be used low-fat varieties: chicken, turkey, beef, rabbit. In fish, give preference to pike perch, pelengas, perch, ruff.

afternoon tea

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

Kefir, yogurt.
Vegetable salad.
Citrus.
Fruit salad.
Dried fruits.
Bun.
Milk shake.

Healthy Eating: Dinner (Recipes)

Seven options for an easy yet nutritious dinner are presented below.

Conclusion

The recipes presented in the article will help make your food both healthy and tasty. These meal options are an approximate weekly menu. You can change it to your liking. The main thing is to adhere to the technology of cooking and use only And then you and all your household members will be healthy, energetic and cheerful.