Healthy proper nutrition. Proper nutrition: PP menus and recipes for every day

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

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

We maintain a balance in nutrition

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

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

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

We adhere to the rules of healthy eating

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

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

As you cook, you will receive such benefits

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

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

Seven bags of tricks

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

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

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

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

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

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

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

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

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

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

You already know what real healthy food is. This is what grew on a tree or in the ground, swam in the sea or river, ran through the grass. Meat, fish, vegetables, fruits, nuts, grains, eggs are all examples of real food.

And you also know what bad food is. This is what is given to you from the window in the car, what falls out of the vending machine, is delivered to you ready-made in a box or bag. If the composition of the food is comparable in length to the "Game of Thrones", and before getting on the table, the product goes through 14 stages of preparation, it is probably disgusting that you should not eat.

Don't give up everything at once

Few people can immediately give up their favorite foods and completely switch to a healthy diet. Having done this, the person will become irritable and sullen, will suffer greatly and quickly give up the idea of eating right.

You may be one of those people for whom it costs nothing to give up any treat, however, if this is not the case, before starting a diet, determine for yourself the right ratio of the speed of obtaining results and the level of suffering in the process.

Like in a computer game: first you need to choose a difficulty level. If you choose "Difficult", you will have a hard time, but you will pump the skill much faster and achieve results.

Perhaps you prefer "Easy" because you don't want to be so nervous during the passage and are going to enjoy the game.

Most importantly, don't overestimate yourself. Even very slow steps towards success are 100% better than a quick failure.

Set a goal

If you want to eat right without having a clear idea of \u200b\u200bwhat it is for, then every day without your favorite food will be real torture.

Set a goal for yourself and keep it in mind. You keep yourself from junk food, not because you love to suffer, but to live better, better, and maybe set a good example for your children.

Remember that you always have a choice. Junk food companies try to make it as attractive as possible. Stop giving them your money by buying something that is slowly killing you.

You are not a slave to your taste buds.

Don't look for instant gratification from a slice of pizza, a bag of chips, or a chocolate donut. Instead, aim for a long life full of joy and health.

Count calories

First, memorize a simple equation.

One kilogram of fat in the human body corresponds to 7,716 kilocalories.

This means that if you are going to lose a pound of fat per week, then you need to create a deficit of 1,102 kcal per day (7,716 kcal divided by 7 days, that's 1,102 kcal).

To create this deficit, you first need to know the calorie content of your diet. Track any food you consume, including occasional snacks. When you know how many calories you consume per day, determine your goal according to the formula.

For example, if you want to lose 5 kg before the holidays, for example, in two months, then 7,716 kcal should be multiplied by 5 kg and divided by 60 days. It turns out 643 kcal - that's how much you need to undereat every day.

But even if you want to lose weight very quickly, you should not reduce the calorie content of the diet dramatically: you will constantly feel hungry. It is better to gradually reduce the daily allowance by a few hundred kilocalories every week.

However, for health, it is important not only to track caloric content, but also to take into account the quality of food.

Consider food quality

2,000 calories from eating a box of cookies won't do you the same good as 2,000 calories from meat, vegetables, or fruits.

Let's take a look at what nutrients your body needs and how to create a basic healthy diet.

Squirrels

Protein is necessary for the body to build cells (including muscles), maintain tissue elasticity, and produce hormones and enzymes.

Protein is an essential component of a healthy diet and should be included in every meal. Aim to consume 2 grams of protein per kilogram of body weight.

The maximum amount of protein per day is 200 g. Good ones include chicken breast, eggs, beef, fish, nuts, beans, and most dairy products.

If you love fish, check out tuna. This is a real protein champion: 25-30 g of protein per 100 g of product (more than chicken breast).

Fats

These nutrients are absolutely necessary for our body, but it is important to distinguish healthy fats from unhealthy ones.

Fats are saturated - unhealthy - as well as polyunsaturated and monounsaturated - useful and necessary.

Saturated fatty acids, which are found in margarine and butter, fatty meat, palm and coconut milk, enter the body to form spherical fatty compounds that narrow the lumen of the arteries. As a result, the risk of cardiovascular disease increases.

Unsaturated fatty acids contained in avocados, almonds, vegetable oils, walnuts, fish (salmon, herring, mackerel), fish oil, do not combine when they enter the bloodstream and pass through the arteries without hindrance.

Unsaturated fatty acids support immunity, improve brain function and skin condition, and prevent the formation of blood clots.

When adding unsaturated fats to your diet, remember that they are not involved in the formation of subcutaneous fat. Refined and processed (empty) carbohydrates are to blame.

Carbohydrates

In the body, carbohydrates are converted into glucose (sugar), which is then used in the production of energy for all body functions. Healthy sources of carbohydrates are fruits and vegetables.

However, there are also harmful carbohydrates - processed and refined, which are best excluded from the diet. They are found in sweets and pastries, jams, sugary soft drinks and alcohol.

To quickly figure out which carbs are healthy and which are unhealthy, use metrics like glycemic index and glycemic load.

How to choose healthy carbohydrates

Not all carbohydrates are absorbed by our body in the same way. The glycemic index (GI) shows this difference by ranking carbohydrates according to their effect on blood sugar levels.

By consuming low GI carbohydrates, meaning those that cause small fluctuations in blood sugar levels and a slight increase in insulin levels, you reduce the risk of heart disease and diabetes, and also reduce weight.

GI has values from 1 to 100, where 100 is the fastest and strongest effect of the food on blood sugar levels, and 1 is the slowest increase in sugar levels.

If you consume low GI foods, nutrients enter the bloodstream slowly, which means they will provide the body with energy for longer. In response, your body will produce less insulin, and you will feel less hungry. Here you can quickly find the glycemic index of foods.

However, this will not help you calculate the correct serving size. For example, watermelon has a GI of about 73, while milk chocolate has a GI of 70. Does that mean you can eat more chocolate than watermelon? No. Because the GI is based on 50 grams of carbohydrates in each product, and the amount of carbohydrates in a watermelon and a chocolate bar is very different.

Milk chocolate contains 60 g of carbohydrates per 100 g of product, while watermelon has only 8 g per 100 g of product. It turns out that 83 g of chocolate will cause about the same increase in blood sugar as 625 g of watermelon.

To make it more convenient to calculate the serving size, use another parameter - the glycemic load (GL) of products.

How to calculate serving size

Processed foods, refined carbohydrates, and sugar have a high glycemic load, while fruits and vegetables tend to have a low glycemic load.

Try to consume low GL foods throughout the day and high GL foods right before your workout: the carbs will burn right off. You can also consume high GL foods immediately after training, in combination with protein. In this case, carbohydrates are used to build muscle, and will not settle in the form of fat.

Thus, with the help and determination of the glycemic load of foods, you can create a healthy diet. But if this is too difficult and long for you, you can try an easier way to eat right - the paleo diet.

paleo diet

The Paleo diet assumes that you will eat only what was available to our distant ancestors: meat, poultry, fish, eggs, vegetables, fruits, nuts, seeds and vegetable oils. The rest is prohibited.

No counting calories or eating on a schedule. Just eat what you can, how much and when you want.

Such a diet is quite difficult to follow if you often have to eat in cafes and snack in fast food chains or travel a lot. However, following it, especially when combined with strength training, will provide you with rapid progress and significantly improve your health.

If you need to shed a lot of pounds in a short amount of time or go down a lot, the paleo diet is your option. The main thing is that you manage to give up the whole variety of bakery, dairy and confectionery products.

Decide for yourself if this diet is right for you. If you manage to consume enough protein from meat and fish, the diet will be effective and healthy. However, if you do not have time to cook meat and buy a variety of products, the body will not thank you.

Which diet is right for you

If you want to be healthy and return to normal weight, choose a GI calculation: avoid foods that cause a spike in blood sugar.

If you're aiming for a divine figure, try the paleo diet. But keep in mind that in order to achieve results, you must have the right genetics, a serious strength training program, patience and an iron will to say a firm “no” to all foods that do not fit into such a diet.

In addition, you can make your own diets and change existing ones as you like. For example, you can follow a strict paleo diet for six days, and on the weekend, arrange cheating for yourself - eat any goodies. Someone needs a strict diet without cheating, because he can break loose at any moment, others feel quite comfortable breaking strict rules from time to time. Choose what suits you.

And don't forget that while on a diet, life goes on. You change your diet to live better. And not sometime in the future, when you lose weight, but right now.

Enjoy the feeling of lightness, the knowledge that you are improving your health and figure, and do not blame yourself if you break.

Why not start today? Throw away junk food, remove candy from the table, choose a diet and try to stick to it.

Start with small changes right now. It may take some time before you find your healthy eating method. The main thing is not to give up and look for what works.

Almost everyone is familiar with starvation diets, exhausting workouts and magic diet pills. But despite the cult of a beautiful body, the problem of excess weight does not lose its relevance. Are you looking for an effective and safe way that will lead you to the ideal? Having mastered proper nutrition for every day, you can easily get in shape and maintain the desired volume for life.

Proper nutrition for every day is easier than you think!

Eating right is not only healthy!

Complete lack of hunger. No more stomach pain, fatigue and headaches. You will always have healthy snack options in case of sudden hunger.
The ability to independently plan your own healthy food menu for every day. You will no longer have awkward situations in cafes and at a party. You can always find something that fits into your program.
No hard limits. The program does not imply categorical prohibitions. Despite the existing list of recommendations, you can always adapt it to your taste preferences.

But proper nutrition for every day has its downsides, oddly enough. The only drawback of the system presented below is its long-term nature. A healthy diet is not about rushing. It will not help you lose all those extra pounds in a short time, but it will allow you to consolidate and maintain the results achieved. If you want to speed up the process a little, or take a special massage course.

Planning a healthy menu

A healthy diet for every day implies the presence of 50% carbohydrates, 30% proteins and 20% fat in your menu.

What is a healthy diet for every day? Modern nutritionists consider the correct diet, which includes 50% carbohydrates, 30% protein and 20% fat, with a total calorie content of 1800 kcal for women and 2100 for men, depending on the level of daily activity. In addition, such a menu should include all vitamins and minerals in sufficient quantities.

Such recommendations do not mean at all that you need to immediately start a notebook, pick up a calculator and scrupulously calculate the nutritional value of each piece you eat. It is much more convenient to use the ideas given below. Just choose one of the meal options. Try to make your healthy meals for each day as diverse as possible. Do not repeat your favorite dishes more than once every 3 days.

Breakfast options

Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
Sandwich of whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of curdled milk or any other fermented milk drink.
Omelette of 4 proteins and 2 yolks with herbs. Fruit salad.
A large portion of cottage cheese with sour cream, jam and fresh fruit.
Fruit soup with seasonal fruits and light sour cream.

Dinners

Goulash from soy meat. Boiled whole grain pasta with low-fat cheese.
Baked cauliflower breaded with semolina, 10% cream and egg white.
Low-fat vegetable lasagna.
Vegetable cream soup with rice.
Low-fat rolls or a few slices of vegetarian pizza.

Dinners

Stewed vegetables with pieces of boiled chicken breast.
Seafood with boiled brown rice.
Vegetable omelet of 4 proteins and 2 yolks with herbs.
Cottage cheese casserole and vegetable salad.
Boiled beef with baked vegetables.

Snacks (you can choose any 2 items)

A glass of kefir with 1 tsp. honey or jam.
20 g dark chocolate and green apple.
2 rice or buckwheat breads with cottage cheese and herbs.
A handful of nuts and dried fruits (should fit in the palm of your hand).
3 pieces of homemade oatmeal cookies.

Eat natural food, refraining from industrially processed products.

What is better to refuse

As you already understood, the main advantage of proper nutrition for every day is the ability to independently form your own menu. But this does not mean at all that you can replace a healthy breakfast option with a chocolate bar of the same calorie content. Moreover, there are foods that you will have to avoid.

A healthy diet for every day imposes a ban on:

dry breakfast mixes, including most types of muesli (read the composition carefully);
white bread and rich pastries;
chocolate bars and confectionery;
crackers, chips and other fast food;
ready-made sauces;
nectars and unnatural juices;
carbonated drinks and their dietary substitutes;
alcohol (only one glass of dry wine is allowed for dinner 1-2 times a week).

This product list is for guidance only. If you have a sweet tooth and absolutely cannot imagine your life without your favorite buns, start small. Replace them with homemade cakes with reduced amounts of butter and sugar. The same is true with fast food. Try to find useful alternatives!

If you're off the diet, don't quit and don't think about starting over on Monday. Continue the program as if nothing had happened, slightly adjusting the fat content and calorie content of the following meals.

Thus, a healthy diet for every day is a real way to achieve your dream figure without harm to health!

» Ekaterina Polivanova

What is a healthy diet?

If there are healthy foods, then, first of all, these are apples.

They are low in calories, high in vitamins and iron. But try eating only apples for two weeks: you will experience a sharp weight loss, loss of immunity, the first symptoms of anemia and other signs of protein-calorie deficiency.

If there are unhealthy foods, then, first of all, it is butter. It's "solid fat". However, a “cobweb” of butter applied to a piece of fresh rye bread is not only a breathtaking taste, but also 20–25 kilocalories, that is, about 1 percent of an adult’s energy requirement and quite tangible amounts of vitamin A.

There are many such examples. The fact is that each product is unique in chemical composition, and among the products there is no one that could fully satisfy the needs of an adult in all the nutritional and biologically active substances necessary to ensure health. Only combination of different products able to solve this problem.

Let's talk about how exactly the foundations of a healthy diet should be formed.

If vitamins do not enter our body, diseases develop, which are called beriberi.

The first law of healthy eating

Correspondence between the calorie content of the food that a person consumes and the energy that his body expends.

Human energy is spent on maintaining body temperature, performing all physiological functions and biochemical processes, performing mechanical work by muscles, as well as on digestion and assimilation of food. Calories the human body receives from macronutrients, the name of this word comes from the words "macro" - big long and "nutrition" - nutrition. These are the substances that a person should consume a lot with food, that is, tens and hundreds of grams. Our website has the most accurate food calorie table, which was prepared with the support of the Research Institute of Nutrition of the Russian Academy of Medical Sciences. Let's talk more about each type of macronutrient.

FATS. Energy value fat more than twice the energy value of proteins or carbohydrates. So, foods containing fat are the most high-calorie. However don't give up on them at all., because fats are also a building material for the synthesis of substances that serve as building materials for cell membranes and other body structures.

Calorie content of 1 gram of nutrients

Protein - 4 kcal

Fat - 9 kcal

Carbohydrates - 4 kcal

Fatty acids are involved in the synthesis of compounds that regulate the mechanisms of immunity, allergies and other processes.

Fats of animal origin due to their special chemical structure are called rich, and vegetable - unsaturated. They have different physical properties and physiological and biochemical effects. A high intake of saturated fatty acids leads to obesity, diabetes, and cardiovascular disease, so they should be limited. Another thing is vegetable fats.

In their composition, physicians especially distinguish the so-called polyunsaturated fatty acids Omega-3 and Omega-6. Their consumption contributes to the prevention of cardiovascular diseases, has a beneficial effect on the state of all body tissues. Your need for these healthy fats can be met by 1-2 tablespoons of vegetable oil per day and at least three servings of fish per week.

PROTEINS are the most important components of food. In the human body, proteins are broken down into amino acids, from which the body itself synthesizes the thousands of proteins it needs with diverse functions. All the great multitude proteins are, in fact, various combinations of 20 amino acids. Part of the amino acids can be converted into one another, and only 9 are indispensable for an adult and 10 for a child, that is, they are simply not synthesized by the body.

These amino acids must be supplied every day throughout our lives as part of the proteins we consume. It doesn't matter what kind of food proteins are obtained from: meat or potatoes, milk or peas, fish or bread or other products - the main thing is that your body receives all the essential and essential amino acids in sufficient quantities.

Most protein is found in animal products: meat, fish, dairy products, poultry, eggs. Significant amounts of complete protein are found in legumes, such as peas, beans, lentils, and soybeans, as well as nuts and seeds.

Proteins are the most important components of food.

CARBOHYDRATES. Function carbohydrates in the human body, mainly comes down to supplying it with energy. They are widely present in plant foods as complex carbohydrates such as starch and simple sugars such as glucose and fructose. Fruits and vegetables contain both simple sugars and starches. All grain products - flour, cereals and pasta - contain mostly starch.

Of course, refined sugar, as well as sugar-containing confectionery, are sources of exclusively simple carbohydrates. It's been called "added sugar" because it's added to a variety of foods and drinks. Consuming a significant amount of added sugar leads to the development of diabetes, obesity, tooth decay, and cardiovascular disease.

Therefore, if you strive for health, then the amount of sweets in your diet should be limited and, if possible, eliminated altogether.

CELLULOSE. Complex carbohydrates contain: polysaccharides like cellulose, which are not absorbed by the body. Such substances are called dietary fiber, one of their representatives is cellulose. Dietary fiber is practically indigestible. However, they significantly affect the processes: digestion, assimilation and evacuation of food, and are also important for maintaining the intestinal microflora.

Dietary fiber is found in large quantities in vegetables and fruits, "unrefined" grains such as rolled oats, and bran.

The second law of healthy eating

The chemical composition of a person's daily diet should correspond to his physiological needs for food and biologically active substances.

Vitamins and minerals are often called micronutrients, because the daily amounts necessary for the body are quite small and are most often measured in milligrams and even fractions of a milligram. The human body cannot produce these substances on its own and store them for future use for any long period of time. For normal functioning, the human body needs several hundred different micronutrients These are vitamins and minerals, as well as many biologically active substances from other groups. Micronutrients are found in a wide variety of foods, and different ones in different foods. Therefore, for the normal functioning of your body, include in your diet both fruits and vegetables, and be sure to grain products, and other products of plant origin, and meat, and dairy products.

We compose our menu

Moving on to meal planning

We hope that we have convinced you of the need to have a variety of products on your table. Now let's try to figure out how to eat right - how often and in what quantities one or another product or dish should be included in the daily diet.

The main groups of food products and the recommended amounts of their consumption:

Product group	Basic Nutrients	Recommendations
Bread, cereals and potatoes	Simple and complex carbohydrates, protein, fiber, B vitamins	Consume every day, preferably at every meal, give preference to products made from unrefined grains or those containing bran.
Vegetables and fruits	Simple and complex carbohydrates, fiber, vitamin C, carotenoids, folic acid, many biologically active substances	Use in any form 5 or more times a day. Eat at least 400 grams of raw or cooked fruits and vegetables daily.
Meat, poultry, fish, eggs and legumes	One of the main sources of protein, an easily digestible form of iron, vitamin B12	Include in the daily diet in the amount of 120-150 g in finished form in 1-3 meals. Try to reduce the number of eggs to 3-5 pieces per week. Don't forget legumes - they are a healthy and affordable source of protein.
Dairy	The only significant source of calcium, contains protein, B vitamins, vitamin D	Consume up to 500 ml of milk, 50-100 grams of cottage cheese and cheese per day. Give preference to low-fat options for dairy products.
Fats	Vegetable oils and fish oil are sources of polyunsaturated fatty acids and vitamin E.	Polyunsaturated fatty acids provide prevention of cardiovascular diseases. 1-2 tablespoons are needed for dressing vegetable salads. Try to reduce the amount of fat used for cooking. Minimize the use of animal fats.
Sugar and confectionery	Simple carbohydrates, saturated fats	Contribute to the development of obesity, diabetes, cardiovascular and other diseases! Eat them in limited quantities and only if all the other foods listed above are present in the diet. Reduce your daily sugar intake to 50 grams.

Check yourself!

Body mass index
To understand whether you are fulfilling the first law of healthy eating, your own weight will help you. Calculate your body mass index and compare it with the numbers below.
BMI less than 18.5 - underweight. Boost your nutrition.
BMI between 18.5 and 25 - Your weight is normal. You are eating enough calories.
A BMI of 25 to 30 is overweight. Urgently reduce portions and increase physical activity.
BMI over 30 - obesity. Talk to your doctor and immediately change your diet and take up a sport that suits you.

Easy test
Form a skin fold over the sternum with your fingers. If the skin fold exceeds the thickness of a finger or 2 cm, then this indicates excess weight, and you need to reduce the number and size of servings to the minimum value. And if the fold is less than 1 cm, then this is a signal of a lack of weight.

Are you getting enough vitamins and minerals?

It is much more difficult to check how the second law of nutrition science is fulfilled in your diet. There are special medical tests that your doctor can order if you have health problems and suspect a lack of any micronutrient.

However, if you follow the recommendations of nutritionists on the diet, and it contains in sufficient quantities of products of all groups, including fish, vegetables, fruits, dairy products, then you satisfy most of the needs of your body. To prevent vitamin deficiency, use fortified foods (bread, milk) in food.

But still, vitamins and minerals for a balanced diet may not be enough, especially if the physical activity of a person is very low, and not a very large amount of food is required to provide the body with energy. But, if physical activity is very high, then a person needs additional trace elements and vitamins.

Talk to your doctor and describe your diet to him. Perhaps he will advise you on the regular use of vitamin-mineral complexes or individual preparations.

Information provided by the Research Institute of Nutrition of the Russian Academy of Medical Sciences. Edited by Prof. Dr. med. Sciences A.K. Baturin. Ministry of Health and Social Development of the Russian Federation, 2009

Materials created specifically for health centers. about health centers and their work in your area.

Two thousand years ago, the great Hippocrates suggested to mankind the postulate necessary for a healthy diet: "You are what you eat." There is great power of wisdom in these words.

In pursuit of a healthy lifestyle, we do not need to reinvent the wheel, we need to find in the food chaos those products that will bring permanent benefits, and include them in the diet, not forgetting about the food culture.

It is healthy eating that is the solution to problems:

overweight,
metabolic disorders
deficiency of vitamins and microelements
imbalance in appearance.

Healthy eating is healthy, relevant and very simple. It is important to understand that this is not a diet, not an effort on yourself, but your lifestyle, a choice you have made in favor of health, which will best affect your appearance.

The most important thing is that you will not have to experience the shock of all sorts of prohibitions and restrictions, with the exception of the obvious "chemistry". It's all about balancing and combining products that are familiar and available to you.

Healthy menu planning

A daily healthy menu must necessarily consist of products that provide your body with vital components. We draw up for ourselves an approximate balancing of dishes, half of which should consist of carbohydrates, and the second half should consist of almost equal parts of proteins and fats. Pay attention to the content of vitamins and minerals in the products.

In numbers it looks like this:

carbohydrates - 50%,
proteins - 25-30%,
fats - 20-25%,

The total calorie content of meals should be kept in the area 2000 kcal.

When planning the right menu, you should pay attention to the following:

What is better to give up?

There is such a psychological term "rejection syndrome", which means an irresistible desire to violate the ban. To the great joy of just such a category of people, a healthy diet does not imply hard failures and restrictions.

But there are a number of products that, by their composition, cause irreparable harm to health. These foods have no place in the diet. Stopping to use them, you will rebuild your body for proper nutrition, it will work like clockwork.

Feel free to cross out of your grocery basket:

Alcoholic drinks;
Store-bought mayonnaise and ketchup;
Crackers, chips;
Carbonated drinks;
Processed meat (sausage, sausages, canned food);
Purchased smoked meats;
White flour products;
Margarine and spreads.

Believe that by excluding these products, you will not even notice their absence, making up a complete diet exclusively from what is useful.

Change of diet

It is important to understand that proper nutrition is not a one-time action from which you expect amazing results. This is your way of life, following which today, you create the foundation for your future.

The main thing is that you understand that, as in everything, a measure is also needed in this matter:

Revise at once and everything is impossible. A progressive plan must be developed in order not to put a lot of stress on your body (especially if your nutrition system was based on fast food snacks and soda).
If you decide to follow a healthy diet, do not immediately plan your diet for the week. Limit yourself to making a daily menu for the next day, listening to your body.
Balance your meals with drinks and snacks. For fun, count the calorie content of dishes and write them down in a notebook. Experiment with the combination of dishes, and you will find your answer to the eternal question: “What can you eat so as not to harm?”.
Be sure to focus on people who have experience with such nutrition, their advice can be very useful to you at the first stage.

An example of a healthy menu

So, if you decide to become an adherent of a healthy diet, you need to make an appropriate menu daily. It is recommended to take notes in order to conduct an appropriate analysis, not to miss something important.

Over time, this need will disappear, because this way of eating will become a habit for you, and you will freely navigate the products and ingredients you need.

We break the daily diet into 4-5 meals, focusing on calories in the morning:

Breakfast. For breakfast, porridge boiled in water or milk with butter, chicken eggs (1-2 pcs.), A gray bread sandwich with cheese are suitable. Tea with honey and lemon or coffee with a drop of natural cream.
Breakfast should be hearty. It provides us with a charge of morning vigor.
Snack. A glass of natural juice, a favorite fruit (one) or a handful of nuts.
Dinner. Make it so that it is a complete meal.
Try to make it contain meat or fish, supplemented with vegetables. Vegetables can be either raw or stewed. The main dish can be any soup based on meat or fish broth, with crackers and sour cream. For lunch, you can have dessert.
afternoon tea. Kefir, yogurt, dried fruits are at your disposal.
Dinner. Remember that the first half of the day is loaded with calories, and dinner is planned to be light. Accordingly, a small piece of boiled meat with vegetable salad, steamed fish, porridge on the water - buckwheat or pearl barley, what you need! Green tea will help complement your evening meal.
Before bedtime. So that you don’t dream about food at night, a few hours before bedtime you can drink a glass of kefir, gnaw on a carrot, you can even eat a few tablespoons of cabbage salad seasoned with lemon juice. This is quite enough to defeat hunger. If you are not hungry, then just drink cool water.

Breakfast

Breakfast is the beginning of the day, and nothing should overshadow it, Especially the thought that you are limiting yourself in some way. So, all the most delicious, joyful, interesting for breakfast!

You can, of course, be original and cook for tomorrow
cancer:

Baked avocado with egg, tomato and garlic. Cut the avocado in half, remove the pit, and pour the mixture of egg, tomato and garlic. We send it to the oven until the filling is ready.
And you can cook oatmeal or rice porridge, and shade it with your favorite berries, nuts and honey. Brew coffee and make toast, piled on top of it with a turret of cheese and pear.
Another great healthy breakfast option is scrambled eggs.. Here the flight of your imagination can be unlimited. Choose the base for your omelet: zucchini, green beans, tomatoes, each time you will have the feeling that you are eating a completely new dish.

Dinner

Lunch falls in the middle of the day, and it is at this time that our body absorbs nutrients from food well. Let's give the body everything it needs to the maximum.

We choose one main dish - it can be various soups, either meat or fish. Be sure to add a large portion of vegetables in the form of a salad or side dish (stewed or poached). We choose a light and tasty dessert.

Lunch options:

Dinner

Remember that we managed to eat a lot of tasty and healthy during the day. This does not mean that dinner should disappoint you, on the contrary. All the most delicious and exquisite, only in microdoses and fewer calories. Therefore, we approach dinner planning responsibly so as not to cross out the result of the whole day.

We focus on complex carbohydrates in order not to experience hunger, and choose the option you like (or make your own):

Recipes for healthy meals from familiar products

The first step towards a healthy diet should be the separation of useful and harmful products. This should be your decision. In dishes we use useful ones - to the maximum, we limit or exclude harmful ones. We make up the main diet from the usual products available for your region.
Professional athletes are adherents of a healthy diet, claiming that their diet consists of ordinary foods, properly balanced and properly prepared.
The most important, do not separate products according to the principle of favorites, not favorites. Try changing the cooking method, you will discover new flavors.

So you can change the taste:

String beans, if cooked in the oven with spices and cheese;
Borscht, if it is darkened in the stove (slow cooker);
If you use cereals for side dishes, emphasizing their taste with vegetables and seasonings;
Fish, if you put herbs and lemon in the abdomen.

Kashi

Kashi is mistakenly considered an addition to meat or fish. In fact, this is a complete dish that provides everything the body needs.

In addition, cereals contain dietary fiber, helping to cleanse the intestines, and a whole range of vitamins that help keep the body healthy.

Pearl barley porridge:

Pour the washed cereal with boiling water in a ratio of 1: 2 and put it on a small fire for 15 minutes.
Then drain excess water, add 2.5-3 cups of milk and boil for another 25 minutes until thickened.
Add oil to taste.
Remove from heat, wrap in a towel and let it brew until fully cooked.

Buckwheat porridge:

Take a glass of buckwheat, pour it into the pan.
Heat over low heat for 5-10 minutes.
Pour boiling water to cover the cereal by 2 cm and cook until tender (10 minutes).
Remove from heat, let it brew a little, add vegetable oil to taste.

Remember the phrase from childhood: "Eat porridge - you will be healthy!" Now, this is the real truth.

Vegetables

Vegetables are a pantry of vitamins, microelements,
retchatki. All this must be actively used for a healthy diet.

They can be consumed both raw and cooked.

Vegetable juices are just super vitamin smoothies recommended by doctors.

Vegetables are affordable and affordable. They can be safely taken as the basis of a healthy diet.

Among the most popular: cabbage, potatoes, cucumbers, tomatoes, parsley, rhubarb, celery, radish, beets, carrots, pumpkin, horseradish, sorrel.

Find out about it in our related article.

Appetite:

Boil green beans for 5-8 minutes. Let drain.
Bulgarian pepper cut into strips.
In vegetable oil, calcine a clove of garlic, add soy sauce.
Mix beans with pepper, pour dressing. Garnish with sprigs of herbs and olives.

Fruits

Fruits are considered the healthiest, healthiest, and tastiest food in the world. it's by accident. They contain a huge number of compounds and substances that work for the benefit of the body. They are used both as an independent use in the diet, and as a supplement.

A huge plus is that fruits have a therapeutic effect, helping as a complex therapy in the treatment of diseases.

In addition to the usual fruits, in order to pamper yourself, it is recommended to add "super fruits" to the diet, such as papaya and avocado.

Fish and seafood

The benefits of fish and seafood are in the content of easily digestible fat, a large amount of vitamins A and D, iodine, phosphorus and other trace elements (about 40).

In addition, fish, crustaceans, mollusks, shrimp are easily absorbed by the body, which makes them indispensable in a healthy diet. These products have a tremendous aesthetic effect - skin, hair, nails become better thanks to them.

Steam fish:

Prepared from fish of any kind.
We season the washed and cut into portioned pieces of fish with spices (black pepper, basil, thyme are suitable). Put onion or garlic slices in the belly, if desired.
We put it in a steamer tray, greased with vegetable oil, and cook for 15-20 minutes, depending on the size of the pieces.

Fish with vegetables:

Put the fish (choose sea) and vegetables in layers in a baking dish.
Sprinkle everything with oil, add spices and pour sour cream (you can dilute it with cream).
Cover with foil, pierce it in several places and bake until the vegetables are ready.

Meat

Meat will definitely benefit if it is cooked in a certain way. The main condition is that it must be lean. And then along with the meat you get a large amount of protein. It is important that this protein is easily digestible, fights the accumulation of fat in the body. Rabbit and lamb meat are considered the most dietary. Try adding them to your diet.

Meat with vegetables:

Cut the veal flesh into small cubes. Place in a steamer.
Place a “fur coat” of a mixture of chopped fresh or frozen vegetables (onions, carrots, cauliflower, sweet peppers) on top of the meat.
Put on the "vegetables" mode - it is optimal.
Do not add salt or oil.

Bird

Among meat dishes, dishes made from poultry meat are considered favorites. It's all about the dietary features of this product. Poultry is digested and digested easily, enriching the body with fatty acids, proteins and vitamins.

It is important that white meat is considered the most useful in poultry - breasts, which can be safely included for lunch and dinner. The most attractive, from the point of view of nutritionists, is considered
I am chicken meat.

Tender chicken cutlets with oatmeal:

From chicken fillet, onion and garlic (to taste), prepare minced meat (about 0.5 kg), add half a glass of oatmeal, milk or water.
Thoroughly mix the mass, form cutlets, place on a baking sheet greased with vegetable oil and bake at 180 C for 30-40 minutes.

Nuts and dried fruits

A vitamin cocktail useful for a healthy diet is a mixture of dried fruits and nuts. An important feature is their ability to retain such useful substances as pectin, fiber, organic acids and minerals for a long time, which tone and strengthen the body. In the honorary three - dried apricots, prunes and raisins.

Dessert

The main thing to understand is that healthy eating and dessert are compatible!

Delicious and fragrant, they not only benefit, but also cheer up, improve the emotional background.

TO Light desserts that should be included in the diet include:

fruit salads;
Jelly;
Mousses;
sorbets;
marmalade;
Flambe.

Conclusion

Healthy eating is the first step towards a healthy lifestyle. And as pleasant bonuses, you will get a slender figure, an organism debugged like a watch, a feeling of cheerfulness and a good mood. Isn't that the beauty of life?

As you can see, you do not have to radically change anything and make any efforts on yourself. A small adjustment, understanding and awareness of what you eat and what your dishes consist of, and the result is guaranteed.

The important point is that there are more and more followers of a healthy diet. Include your family and friends in this. Feel responsible for them too!