Healthy recipes for every day. Healthy food: principles and foundations of healthy eating

Hello!

You may be experiencing health and wellness issues. Or maybe you're tired of being the big-boned among your friends. Maybe this morning the reflection in the mirror told you directlygotta do something. Every day, thousands of people for these and other reasons decide to switch to proper nutrition.

The decision is commendable, but to achieve success, you need to know at least the basics of proper nutrition. The Internet is full of resources that vied with each other with myths (you can’t eat after 6) and unscientific, health-threatening methods (“kefir” and other diets). In this article you will not find anything of the kind, here only supported by science (60 scientific sources) andmy personal experienceeffective principles of healthy eating.

The essence of proper nutrition - why you need it

Proper nutrition (PP) is the key to health and the basis of a healthy lifestyle.Your body needs food for growth, repair of cells and tissues, maintaining body temperature, physical activity and other processes. What you eat affects your well-being, mood, appearance and, most importantly, your health.
Poor diet leads to disease, reduces immunity and is deposited on the sides. If you have taken the path of a healthy lifestyle, you train, but stuff yourself with all sorts of rubbish, you will not reach your goal.
Daily healthy eatingcrucialboth for weight loss and for gaining muscle mass.

Principle: proper nutrition is not a one-time act of preparing for the summer, but a way of life, A healthy lifestyle that allows you to feel great and be in shape all year round.

Basic principles of proper nutrition

0. Water

Man, in contrast to this article, is approximately 65% water. Water is involved in all metabolic processes and is simply necessary for the functioning of your body, especially when playing sports. Water is necessary for thermoregulation, for the absorption of nutrients and the removal of "waste". Even slight dehydration (1-2% of body weight) impairs brain function, reduces the level of physical performance.

So drink, drink and drink (water) again!The average daily intake of water is 3.7 liters for men and 2.7 liters for women, the exact figure depends on activity and other factors. Moreover, you need to drink clean water, and not cola / juice / tea - they do not count.

Advice: drink 1-2 glasses of water before each meal - you will fill up two birds with one stone: eat less and fulfill the water norm.

1. Balance

The most important principle of proper nutrition (they are all important in this article). Food should contain a sufficient amount of all the nutrients (nutrients) necessary for the body - proteins, fats, carbohydrates, vitamins and minerals.

Macronutrients (proteins, fats and carbohydrates - the trinity of BJU) are needed in large volumes. Micronutrients (vitamins and minerals) usually come with macro-brothers and are required in smaller amounts. The body cannot function properly if it is deficient in one or more nutrients..

One-sided nutrition, such as "buckwheat", "grapefruit" and other miracle / mono diets, is HARMFUL for health.

2. "Real" food

Processed food is a sure way to be overweight and obese. Why? The thermal effect of processed food is 50% weaker. That is, it requires 2 times fewer calories to digest. Its other disadvantages:

leads to overeatingstimulating the production of dopamine - the hormone of pleasure;
causes foodaddiction, acting like a drug (“one more (no) chocolate bar” - familiar?);
few useful nutrients;
a lot of fast carbohydrates, trans fats and otherdumps.

For hundreds of thousands of years, man ate what nature gave him (or a sharp spear), was pulled up and looked great. Now, 99% of obesity problems do not arise from a "broad bone", but from an excess of easily digestible high-calorie food - in nature, a person had to pretty much run through the jungle to get the equivalent of a cheeseburger.

Eat only what you can find in nature: vegetables, fruits, meat, whole grains, nuts. This is proper nutrition.

3. Energy balance

The first law of thermodynamics states: "The internal energy of an isolated system remains unchanged." Energy cannot be created or destroyed, it only changes from one form to another.

To lose weight, you need to consumelessenergy than you spend.
To gain weight, on the contrary, you need to consumemore.
You eat too much andbecome bold.

Everything is simple. No magic such as the correct ratio of BJU, a special frequency of meals, sports nutrition or drugs will argue with these rules. If you have someone to blame, start with evolution, the universe, United Russia.

Calories are not always equal.Different macronutrients have different long-term effects on metabolism and hormones, more on that below.

To lose 0.5 kg of fat per week, create a 20% daily calorie deficit.

To gain 1 kg of lean muscle mass per month(it is possible if you are a beginner) with minimal fat gain, make a surplus of 20%, then adjust according to the result.

Get rid of math .

Important: Regardless of the goal, your weight should not change too quickly (apart from the inflow / outflow of water).

4. Correct ratio of proteins, fats and carbohydrates

We go from protein - 2.5-3 grams per kilogram of your weightshould be a monolith in the daily diet (if you are not doing sports yet, 1.5 g / kg will be enough for you). Divide the remaining daily calorie intake between carbohydrates and fats:

on mass collection -70/30 ;
with fat burning - in the corridor from20/80 before 80/20 , varying from day to day;
on weight maintenance50/50 .

Protein should be in every meal - from 30 grams.

Macronutrients can be combined. "Separate nutrition" (rules for product compatibility) is scientifically unfounded. It does not provide any benefits in terms of weight control.

5. Eat before and after your workout

The pre-workout meal should containprotein and carbohydrates(plus you can have a little fat) - for energy and endurance;
the time interval between meals before and after training should notexceed 3 hours, given that the usual training process lasts about an hour;
post-workout meals should includefast carbohydrates(20-60 grams) and qualityprotein(30+ grams) - most of what you eat will go to replenish muscle glycogen and restore them.

Bad advice: if the craving for sweets/starchy foods haunts you, gobble it up right before or right after your workout. Energy will go to work, not to the sides. However, keep track of what you eat and remember that sweet rolls are terribly high in calories and can easily incinerate your entire daily allowance.

6. Consistency

Proper nutrition will only benefit in the long run.Temporary diets don't work. People who diet and then jump off only make things worse. They return (and acquire new) health problems and lost weight, gaining mostly fat - the “yo-yo effect”.

7. Frequency of meals

Most studies confirm thatthe number of meals per day does not affect weight and body composition. During fat-burning diets, increasing the frequency of meals does not lead to better results. Moreover, frequent meals can increase hunger.

However, for general health and discipline, try to eat likeat least 3 times a day. On a mass recruitment, you simply cannot eat your entire norm for 3 times - there you will need 5-6 receptions already.

8. Eat when you want

Forget about don't-eat-after-six and at-night and under-young-moon delirium. But stick to a stable regimen. You eat irregularly (today breakfast and dinner, and tomorrow 5 meals) - metabolism is disturbed and calories are burned more slowly.

9. Keep a food diary

People usually misjudge how much they eat (downward). The food diary will give you the opportunity to accurately calculate the calories received per day, and adjust meals depending on the reaction of the body.

Also try to plan ahead. Planning will save both time and money.

As a proper nutrition diary, you can use special mobile applications: Lifesum, MyFitnessPal, FatSecret.

10. Cut out sugar, especially sugary drinks.

It causes insulin surges (you will find out why it is harmful below) and is quickly deposited in fat. Sugar, especially when combined with flavored drinks, fuels hunger. You can drink a liter of lemonade / juice and not notice, and this is 420 calories straight into your fat reserves.

How to replace sugar with proper nutrition?Try protein bars, shakes - they are quite healthy and are very tasty. Another option is sugar substitutes such as stevia. Treat yourself, but in moderation.

Advice: if you plan to eat sweets, eat healthy food first - protein, vegetables. So you will lower the glycemic index (what it is - you will find out below) of the dessert.

11. Cook yourself

Cooking at home promotes a healthy diet. Why?

Restaurant food contains an abundance of salt, fats, sugars and other unsavory filth.
Home cooking is great discipline.
You personally control the quality of products and their BJU.
Posting homemade food on Instagram is doubly nice.

So if you know how to cook - cool, if you don't know how - learn. You’ll be able to fry chicken breast and boil brown rice. The internet is full of guides and recipes (make sure they are healthy).

Stock up on containers and carry food with you. Would you say creepy? So, it’s not dumb to carry sides with you?

12. Rule 10%

We are all human, cheat meals are allowed.10 percent of meals per week can be made into cheat meals.For example, if you eat 4 times a day, you get 28 meals in 7 days. Therefore, you can break the program 3 - rounded in your favor:) - once a week. Cheat meals are even useful: they allow you to overcome a plateau in fat burning. However, try to lean on carbohydrates, not fats, and do not forget about protein.

What to Eat - Healthy Foods and Nutrients

In the middle of the 20th century, nutritionists developed a healthy eating pyramid, which determines what and in what proportion to eat. According to the classical pyramid, bread and cereals are at the base. Then come fruits and vegetables, a little higher - meat, fish, dairy products. At the top are fats and sweets. Modern scientists have improved the pyramid, putting water as a basis.

In fact, the pyramid gives only a rough idea of proper nutrition.It can't be taken literally.. Archival protein foods are far from the basis of a healthy diet. When training, the body needs more protein, so a different version of the pyramid is more suitable for us.

The question "what is there?" described in more detail in the recommendations of the WHO and the American Heart Association. So,basis of a healthy dietshould consist of:

fruit,
vegetables,
nuts,
legumes,
whole grains (brown rice, whole grain oatmeal),
fish,
birds.

It is necessary to give preference to unsaturated fats, boycott trans fats, eat enough vegetables and fruits. Let's try to understand in more detail.

Squirrels

1 gram of protein = 4 kcal

Protein is the most important macronutrient in your diet, whether you want to gain muscle or lose fat.

There is a myth that protein is dangerous to health: it is harmful to the kidneys, washes out calcium, etc. Nothing of the kind.

Here main features of protein:

protein is not bad for bones- its high consumption increases bone density and reduces the risk of fractures;
a lot of protein in the diet can harm the kidneys, but only in people with pre-existing serious kidney diseasehealthy people are not affected.;
protein reduces the risk ofhypertension and obesity ;
made up of proteins (collagen, keratin)hair and nails- insufficient protein intake worsens their condition(girls!!!);
enough protein is neededfor muscle growth and prevention of muscle loss during a calorie deficit ;
food rich in proteinsaturates well, which is important if your goal is .
protein has a thermogenic effect -30% of the energy obtained from protein is spent on digestion and use by the body. For comparison: carbohydrates take only 5-10%, and fat - generally from 0 to 3%. Therefore, a diet rich in protein accelerates calorie expenditure;
protein is the hardest to store in fat. It is used primarily for muscle building and tissue repair.

How much protein is there?According to research, people involved in sports should consume at least 2 g / kg of protein per day. I recommend usingat least 2.5 g of protein per kg of body weight per day.For example, for a man - let's call him Steve - weighing 85 kg and leading a healthy diet, the protein rate will be 2.5 x 85 = 213 g.

Protein is a topic, but don't overdo it. The tolerable upper limit is 3.5 g/kg body weight for well adapted individuals.

Quality protein sources:

chicken,
beef,
turkey,
eggs,
fish,
shrimps,
beans,
soy,
cottage cheese,
protein shakes (everything on top, but ground and isolated from fat).

Important: make sure the percentage of fat is small (<10г/100г).

Fats

1 gram of fat = 9 kcal

Fats are essential for the normal functioning of the body. Dot.In the 80s of the last century in the USA, manufacturers convinced the population that fat is harmful in order to sell their FAT-FREE products at 2 times the price. This stereotype is, unfortunately, deeply rooted. But fat doesn't make people fat, quite the opposite. Proper nutrition should include them.

Fats are:

unsaturated(considered "good") - mainly plant foods;
and rich(considered "bad") - mainly animal products.

Prioritize unsaturated fats. Don't forget about saturated fats - they should be in a healthy diet, for example, to produce testosterone and other hormones. Fear trans fats like fire. They disrupt the immune system, can cause inflammation, increase cholesterol and the risk of heart disease. Especially a lot of trans fats in fast food.

Benefits of unsaturated fats:

necessary for normal operationbrain ;
beneficial effect onheart and blood vessels ;
contribute increase in muscle mass and decrease in fat, reduce the level of cortisol - a destructive hormone and the enemy of your muscles;
increase bone strengthby increasing the amount of calcium in bone tissue;
improve sleep.

How much fat is there?Again, for example, let's take Steve weighing 85 kg with a calorie expenditure of 2800 per day. As we have already found out, the protein norm for him is 213 g (852 kcal).

on mass recruitmentSteve will add about 500 calories - 3300, 852 kcal he already spent on protein, divide the rest of 2448 into carbohydrates and fats -70/30 . It turns out 1714 kcal for carbohydrates (428 g) and 743 kcal for fats (82 g) .
with fat burningSteve will subtract 20% (560 kcal) - 2240, and will vary the balance in the corridor from20/80 (278/1111 = 70 g carbs and123 g fat) to 80/20 (1111/278 = 277 g carbs and31 gfat) from day to day;
on maintenance — 50/50(974/974 = 244 g carbs and108 g fat)

Sources of healthy fats:

nuts (walnuts, peanuts, almonds, cashews),
olive oil,
avocado,
oily fish (salmon, tuna, mackerel),
flax seeds,
omega-3 supplements, "fish oil".

Carbohydrates and insulin

1 gram of carbohydrates = 4 kcal

Carbohydrates are the real pariahs in the modern world of low-carb diets. However, they are also extremely important for the body. Most likely, you need much fewer carbohydrates than you are currently consuming.

After consumption, carbohydrates are converted into glucose, which is then used asenergy source OR is stocking upunder the influence of insulin.
Glucose is stored as glycogen in the liver and muscles (good) or converted to triglycerides and stored as fat (not good).
Glucose will be delivered to the muscles and liver until the glycogen stores are full,the rest will go to the side.

All these processes are regulated by the hormone insulin.Here's what you need to know about him:

insulin is responsible formuscle growth and storage of glycogen in them;
superfluousinsulin production leads to fat storage and suppression of fat burning;
insulin sensitivitylow- energy is depositedless into muscles and more into fat;
high- vice versa;
power trainingincreasesensitivity to insulin;
large fast carbohydratesdowngradesensitivity to insulin.

The principle of proper nutrition is to avoid sudden spikes in insulinto reduce insulin sensitivity. Hence the rules:

Try to 80% carbohydratesper day accounted for breakfast and meals before and after training.
Choose carbs withlowglycemic index.
Post-workout, when insulin sensitivity is at its peak and glycogen stores are depleted, consume carbs withhigh GIEverything will go to the muscles.

Glycemic index (GI) is an indicator of the effect of carbohydrates on the increase in blood glucose and the subsequent release of insulin. The GI range is from 1 (slowest) to 100 (sugar) and more. "Complex" carbohydrates have a low GI and provide long-term energy supply to the body. They do not cause a sharp jump in insulin and are an indispensable component of PP. Refined carbohydrates (sugar, starch) are fast and have a high GI.

When choosing carbohydrates by GI, consider serving size.For example, the GI of watermelon is 73, and milk chocolate is 43. But this does not mean that you need to replace fruit with chocolate. The GI measures the effect of 50 grams of carbohydrates in a particular food. You only need to eat 85 g of chocolate or 6.8 kg (!) of watermelon to get 50 g of carbohydrates.

How much to eat carbohydrates?Calculation of the rate of carbohydrates, see above in the paragraph on fats.

Healthy sources of complex carbohydrates:

Brown rice,
oatmeal,
buckwheat,
quinoa,
whole grain pasta,
whole wheat bread,
vegetables.

Vegetables and fruits. Cellulose

Vegetables and fruits are rich in healthy carbohydrates, vitamins, minerals and fiber. Eat vegetables with every meal (potatoes and other starchy comrades don't count). With fruits, be careful when drying - after all, sugar.

Userule of thirds : A third of the plate should be vegetables, 1/3 - carbohydrates and another 1/3 - proteins.

Rule of Thirds - Plate Pattern

Due to their high fiber content, vegetables and fruits:

improve intestinal microflora and, accordingly,bowel function ;
reduce cholesterol levelsand the risk of cardiovascular disease;
help increase satietycontrol the feeling of hunger ;
promote fat burning and improve immune function.

It is better to eat fruits and vegetables raw- heat treatment kills some of the vitamins and increases GI. In addition, the raw gifts of nature saturate better. Eat them with the skin on (if possible) to increase your fiber intake.

Vegetables are low in calories. For example, zucchini contains only 14 calories per 100 grams. Fruits contain more calories: an orange has 47 kcal, and an avocado (the most high-calorie fruit) has 160.

Good vegetables and fruits:

cabbage (headed, cauliflower, broccoli, kohlrabi, Brussels sprouts),
greens (spinach, parsley, dill, lettuce, arugula),
zucchini and cucumbers,
sweet peppers and tomatoes,
avocado,
pomegranate,
citrus fruits (grapefruit, lemon, lime, orange),
green apples, cherries, currants.

Vitamins and minerals, salt

Vitamins and minerals are essential micronutrients that are often overlooked. The lack of these nutrients leads to skin problems, weak bones, constant fatigue and other troubles.

If you exercise, the body's need for minerals and vitamins increases significantly.. By maintaining a proper, balanced diet, it is not difficult to avoid vitamin deficiency. But a calorie-deficit diet is unlikely to provide the right amount of micronutrients. In this case, use vitamin and mineral complexes.

Salt (sodium) - the most important element of fluid metabolism. Nowadays, salt is ubiquitous and its excess can lead to high blood pressure and cardiovascular disease. Be careful with her, but don't rule it out completely. During training, it is very washed out, and it must be replenished. If you feel like you want something salty, salt it. The body knows exactly what it needs.

Alcohol

1 gram of ethyl alcohol = 7 kcal

Is alcohol harmful? If it is abused (drink a lot and / or regularly) - definitely yes. Excessive addiction to alcohol leads to:

disruption of glycogen metabolism, whichreduces performance;
suppress testosterone production and increase cortisol levels;
dysfunction of the brain;
liver disease and other ailments.

But sometimes drinking is even good. Small doses of alcoholic beverages speed up metabolism. And red wine protects the body from free radicals - metabolic products that destroy tissues.

So, if you love, drink, but rarely and in moderation.

condiments

To improve the taste of healthy food, use seasonings. But mayonnaise and additives with flavor enhancers have no place in a healthy diet. Use natural spices. So, a study by Henry CJ and Emery B showed that chili peppers, sweet peppers and mustard (seeds) speed up metabolism quite well.

Excellent Seasonings:

ginger (not pickled)
chilli,
paprika,
black pepper,
mustard seeds (not sauce)
coriander,
rosemary,
carnation,
Bay leaf,
saffron.

What not to eat and drink

juices from the supermarket, sweet drinks- contain a lot of fast sugars, do not meet the principle of eating natural food;
margarine, mayonnaise, butter creams- an abundance of unhealthy fats;
ketchup, store-bought sauces- dyes, sugar, flavor substitutes, unhealthy fats;
fast food(French fries, pies and burgers with Poppy) - fast carbohydrates, trans fats;
fast food- contain a minimum of useful substances;
shop sausage, wieners, frankfurters, crab sticks- read the composition once for interest, - more fat / emulsifiers / dyes / flavors than meat;
chips and crackersa concentrated mixture of carbohydrates and fats with flavor enhancers - immediately contradicts all the basic principles of proper nutrition;
chewing sweets, chocolate bars, lollipops, etc. —a huge amount of calories, seasoned with chemical additives.

Proper nutrition: a sample menu for the day

This exemplary menu of Steve (who is it - read above) on maintaining weight contains2823 kcal. To calculate how much you need, use my .

Breakfast menu - start your day right

After the evening meal, the thermal effect of food is the lowest compared to morning and afternoon meals. Therefore, try to get most of the food into your stomach during the day. So here's a sample breakfast menu:

Total: B 42, U 73, F 5 — 509 kcal.

Have snacks between main meals.

Snack number 1

Total: B 42, U 21, F 28 — 509 kcal. Snacking on proper nutrition is quite powerful :).

Lunch menu - war is war, and lunch is on schedule

Total: B 43, U 60, F 25 — 638 kcal.

After workout

Total: B 44, U 71, F 4 — 500 kcal.

Menu for dinner - do not lean too much

Resting energy expenditure (BMR) at night is almost the same as during the day. The body also needs a lot of energy during sleep. Therefore, girls (and not only), rejoice -eat at night. In addition, an evening meal will increase muscle protein synthesis at night, as well as metabolism and satiety in the morning.

Total: B 44, U 16, F 49 — 678 kcal.

This diet is just an example of what a healthy diet can be. Variety is important here. You can search the Internet for recipes, learn how to make the right fitness cookies for snacking. Try sports protein shakes - they taste like cake, but BJU is better than steak. In general, there are a lot of options.Eating healthy doesn't mean tasteless.

Finally, I will say that in any case you need to listen to your body, because each person is unique. If you want to eat once a day - eat. Like to eat every 2 hours - eat. If you don't like vegetables, don't eat them, etc. Ultimately,The best diet is the one you feel comfortable on and don't want to jump off of.. In the long run, it will be more efficient.

I hope the article was helpful. If so, give it a like.

If you have any questions - ask in the comments below, I will be happy to answer!

Good luck in mastering the PP and achieving your fitness goals! :)

With love,

Kocher

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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.

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 food is comparable in length to the "Game of Thrones", and before it gets 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.

Maybe you are 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 blood 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 slight 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 create 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.

Article content:

Now more and more people are paying attention to the facts about healthy eating, what a healthy diet consists of. Regardless of age, a person wants to eat only healthy foods that can enrich the body with nutrients, vitamins and trace elements. There are simple and interesting rules, following which you can maintain your health and enrich your body with useful substances.

Healthy Eating Facts Based on Your Daily Routine

There are proven facts about healthy eating that are interesting to many people. One of them is a nutritious breakfast, which is a must for an active start to the day. A rich breakfast can energize the body, give strength and endurance. But breakfast has to be right. The diet in the morning should consist of complex carbohydrates. Such compounds are found in flour products, rice, wholemeal bread, in all types of cereals (semolina porridge becomes an exception), in cabbage, zucchini, kiwi, grapefruits, apples.

Breakfast with such products, you can not only get enough, but also make eating healthy. An exception is individual intolerance to certain products. In this case, they can be replaced with others (for example, if an allergic reaction to grapefruits occurs, eat apples).

Lunch should consist of foods rich in proteins and carbohydrates. These substances are found in meat, fish, and vegetables. The meat should be lean (poultry, rabbit, turkey, veal, lean beef or offal). Fish and seafood contain proteins that are useful for the body, in such food they are the most.

Dinner should take place no later than 4 hours before bedtime. The statement that you should not eat after six in the evening is a myth. Dinner should be light (dairy products, vegetables or fruits), it is one of the elements of proper nutrition.

In addition to the correct daily routine, other facts are highlighted that say how nutrition can be beneficial. It is recommended to eat at the same time. This improves digestion. The regularity in food intake contributes to the secretion of gastric juice at a certain time, so food is better absorbed. There are no clear restrictions, but experts recommend eating fractionally - often and little by little. If this mode does not suit you, it is better to stick to an individually selected diet plan, but it must include breakfast, lunch and dinner.

Do not rush while eating. So you can get rid of overeating. Nutritionists recommend chewing food slowly and thoroughly, so the digestive system will digest faster, without unnecessary burden for itself. It is better not to pounce on several dishes at the same time, but to limit yourself to breaks between them in a few minutes. To get enough, sometimes a small amount of food is enough, and the desire to try everything at once adversely affects the figure and health.

The source of a healthy diet is a sufficient amount of water, which removes toxins and harmful substances from the body. To rid the body of such structures, it is worth drinking at least a liter of clean water daily. For each person, the amount of liquid is individual, water is consumed at the rate of 30 milliliters per 1 kg of weight.

A varied diet is the only rule of a healthy diet. Simple dishes can be varied in such a way as to get the most out of them. Sweets can be consumed without prejudice to your figure, knowing which ones are useful. Baking, confectionery products do not benefit the body. They are deposited in lipid compounds and contribute to the set of extra pounds. Refusing sweets is also not worth it, because they prevent the appearance of irritability and stress. You just need to learn how to use healthy sweets - dried fruits, fruits, dark chocolate, marshmallows and marmalade.

If you reduce the amount of salt consumed in the diet, you can reduce the likelihood of developing hypertension. This product retains water in the body, exerts a strong load on the cardiovascular system. Reducing the amount of this product in the diet helps reduce the risk of hypertension. It is better to use iodized or sea salt when cooking, it is much more useful than table salt.

It is necessary to eat food only when there is a feeling of hunger. It is typical for many people to eat "in company" with family members, this habit is very harmful, you need to get rid of it so as not to overload your stomach. Eating in front of a computer monitor or in front of a TV screen, or while reading, also negatively affects the digestive system. You need to forget about such bad habits and eat only when you feel hungry, it is better to forget about snacking on sandwiches or other high-calorie foods. If you're bothered by a slight feeling of hunger between meals, you can satisfy it by eating a handful of dried fruit or a small serving of diet crackers. By eating healthy, you can achieve better digestibility and processing of food.

Interesting facts about nutrition include:

Food occupies a person's thoughts about 100 times a day.
Fat-free dairy products are better perceived by the body.
Healthy eating and healthy eating are not the same thing.
Tea is helpful.
Oatmeal is one of the healthiest foods.
Vegetables are helpful.

A person thinks about food a hundred times a day. Such interesting conclusions were published by scientists on the basis of research. This fact applies not only to those people who are on a diet and dream of a piece of cake or a sandwich. The tests were carried out on people leading a normal lifestyle. They all thought about food about a hundred times during the day.

Low fat milk is best. With a healthy diet, a person chooses products with a low fat content. This is correct, since such products contain more calcium than whole milk. This element is very important for the normal functioning of bones, joints and other organs.

Many people mistakenly think that a healthy diet is tantamount to a separate diet. But these methods are different. Adhering to a healthy diet, a person consumes the usual amount of food, including more healthy foods in his diet. A separate diet involves the use of separate dishes containing carbohydrates, proteins and fats, the intake of such foods is eaten at different times. The usefulness of this approach is still a debate among nutritionists.

Following the rules of healthy eating, you should exclude canned juices and coffee from your diet. It is better to replace them with tea, white or green tea is considered more useful, which helps to remove toxins from the body and saturate it with useful substances. For gourmets, an unusual red tea, saturated with a bright spicy taste, is suitable.

Did you know that oatmeal is great for you? It contains many useful substances that have a positive effect on human health. It helps to improve metabolism and eliminates toxins and harmful substances from the digestive system. Following such a diet, you need to include a lot of vegetables in it. About 60% of the diet should be vegetables. They contain vitamins and minerals necessary for health. You can make light salads and season them with olive oil or lemon juice. For example, an addition to lunch can be one that includes:

cucumber;
tomato;
cabbage;
carrot;
boiled chicken;
boiled egg;
olive oil.

These ingredients are a storehouse of nutrients needed by the body. With the help of vegetables, you can cook casseroles or stews. Such dishes are very useful for the body.

Healthy nutrition is the key to longevity and activity. Adhering to this lifestyle, you can improve the functioning of the digestive system, brain, memory. Of course, the transition from the usual diet to a healthy one requires some effort. Initially, the body may protest, but over time, a person gets used to this approach, which is becoming increasingly popular today.

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!