What to eat for breakfast lunch dinner. Healthy eating with GrowFood

Doctors say breakfast is important trick food that should not be skipped. If you skip your morning meal, then the body will not have enough strength and energy to full-fledged work during the day. Proper breakfast is a guarantee wellness. What we eat when we wake up in the morning will determine our mood for the whole day. Start your morning with a healthy and balanced breakfast prepared according to the right recipes.

Proper nutrition is the observance of special principles and dietary recommendations regarding food. To start eating right, you need:

Take food at the same time. Breakfast, lunch and dinner must start at the same time every day without exception. Eating according to a clear schedule contributes to the proper assimilation of food, the normalization of the digestive system.
Eat slowly, chew your food thoroughly, this will help her digest better.
Do not take liquid before or immediately after a meal. It is advisable to drink water, tea, and other drinks an hour after breakfast, lunch or other meals.
Every meal should start with a meal raw vegetables, fruits.
Make your daily menu so that it contains 40% proteins, 30% carbohydrates and 30% fats, this is especially important for athletes.
Give up semi-finished products, fast food in favor of the right ones healthy meals.

What is good to eat in the morning?

Many people prefer to eat in the morning what is the fastest to cook: croutons, scrambled eggs with sausage or sausages. The use of these dishes in the morning violates the principles of proper nutrition. The morning menu should be a third of everything daily ration A. For breakfast, you need to choose the right nutritious dishes that will help saturate the body. It is desirable that the morning menu consists of a set different products. To follow the principles of proper nutrition, eat for breakfast:

Milk and dairy products. Low-calorie cottage cheese will satisfy the body's needs for protein food, saturate it useful vitamins, trace elements, and also will not harm the figure.
Cereals. Whole grain bread and cereals are the perfect start to the day. Oatmeal and bran bread, buttered thin layer butter will become sources of energy for the working day, both for adults and adolescents.
Fruits and vegetables. Every meal should contain a portion fresh vegetables, fruits, and breakfast is no exception. Dried fruits are also useful, add them in small portions to porridge for breakfast.
Meat, poultry. Protein foods are useful throughout the day. Eggs are not the only source of protein. IN egg yolks contains a lot of cholesterol, which is harmful to health. Therefore, nutritionists recommend instead of the usual scrambled eggs to cook an omelet for breakfast from three proteins and one yolk. A sandwich with a piece of boiled chicken will not harm the diet, but will become a useful right morning meal.

Menu for breakfast, lunch and dinner for weight loss

Thanks to a properly selected diet during breakfast, the body receives nutrients, which support it and satisfy the feeling of hunger before dinner. Scientists have found that a person who skips a morning meal slows down metabolism by 7-8%, and this leads to a set excess weight. At breakfast, it is recommended to eat at least 25% of the calories of the daily menu. To lose weight, choose as the right morning meals:

oatmeal;
protein omelet with vegetables;
cottage cheese with herbs.

Do not forget about the second breakfast, it must be planned in your daily routine. Suitable for lunch:

sandwich with chicken fillet;
vegetable salad;
kefir with a handful of dried fruits;
natural yogurt without sweeteners.

Lunch is a hearty meal that consists of several courses. According to the principles of proper nutrition, at lunch you need to eat about 40% of the calories of the entire daily diet. Doctors recommend that in order to prevent gastrointestinal diseases, gastritis, as well as for weight loss, include a hot dish in the lunch menu. The right lunch for weight loss is:

fresh vegetable salad to start the meal. A vegetable dish will help start digestion, saturate the body with useful fiber.
vegetable soup, lean borscht, cabbage soup or ear - a hot dish is recommended to be consumed daily.
a piece of boiled chicken, turkey, lean fish. The portion should be small, the meat should be cooked without oil and salt.

In favor of newfangled diets, many people begin to refuse dinner. Don't ever do this! A low-calorie healthy dinner will help you wake up in the morning good mood without a headache. Skipping an evening meal can cause problems with work gastrointestinal tract, up to peptic ulcer. To lose weight, for dinner it is recommended to use:

boiled or vegetable stew, stew.
fish dishes. Fish is best steamed or baked in the oven.
dairy products. Useful as low-fat varieties of hard cheese, and skim cheese, kefir, yogurt.

Recipes for delicious and healthy breakfast dishes with photos

Baked apples with cottage cheese - a healthy breakfast option

Ingredients:

large apples - 5 pcs.;
fat-free cottage cheese - 200 g;
raisins - a few tablespoons;
candied fruits - to taste;
powdered sugar - 1 tbsp. l.;
natural honey - 1 tbsp. l.;
cinnamon.

We wash the apples under running water, dry. Carefully cut off the “hat” of apples, remove the core with a teaspoon.
Beat cottage cheese with a blender until fluffy.
Pour boiling water over raisins, candied fruits, then drain the water.
Mix cottage cheese with raisins and candied fruits, add powdered sugar.
We stuff the prepared apples with the curd mass.
We cover the stuffed apples with cut caps, wrap each fruit in foil.
We bake the dish at 180 degrees in the oven for a quarter of an hour.
Serve the dish, lightly sprinkled with cinnamon and watered with natural honey.

Omelet with vegetables in the oven - a healthy and nutritious breakfast

Ingredients:

chicken eggs - 5 pcs.;
fat cream - 50 ml;
young zucchini or zucchini - 1 pc.;
small carrots - 1 pc.;
one sweet pepper of any color;
large tomato - 1 pc.;
a bunch of parsley and green onions;
hard cheese optional - a couple of tablespoons;
spices.

Cooking sequence:

Cut the tomato into slices.
Remove the skin from the squash or zucchini, cut it into cubes.
Bell pepper without seeds, also chop into cubes.
Carrots, peeled, cut into thin strips.
We finely chop the greens.
Heat up a few tablespoons in a deep saucepan. sunflower oil, we send carrots to him. Simmer until tender (about 7 minutes).
Add all the other prepared vegetables to the carrots and simmer them under a closed lid for 5 minutes.
In a separate deep bowl, beat the eggs with cream until fluffy for several minutes. Add grated cheese to the dish.
We combine the egg mass with the cooled stewed vegetables.
Pour the mixture into a heat-resistant dish and bake in the oven at 180 degrees for about a quarter of an hour. Breakfast is ready!

Useful oatmeal- the right breakfast with a minimum of calories

Ingredients:

cereals- 1 glass;
two glasses of skim milk;
to taste sugar, salt;
a small piece of butter;
a handful of raisins;
one small apple.

Cooking sequence:

Pour oatmeal into boiling milk. Stirring, cook the porridge over low heat until tender (3-5 minutes). Add salt, sugar and butter.
Cut off the skin of the apple and remove the seeds. Cut the fruit into small cubes, add to the porridge.
Scald raisins with boiling water, dry. We send it to a plate with oatmeal. The dish is ready!

Cottage cheese with herbs - a healthy and nutritious dish

Ingredients:

cottage cheese 0-% fat - 200 g;
a bunch of greens (dill, parsley, cilantro, green onion);
garlic - 2-3 cloves;
salt;
tomatoes - 2 pcs.

Cooking sequence:

Finely chop the greens.
Pass the garlic through a press.
Mix cottage cheese with herbs and garlic, add salt to taste.
Cut the tomatoes into slices.
Put a tablespoon of curd mass on each circle of tomato.
Garnish the dish with a sprig of parsley.

Healthy sandwich - right start days

Ingredients:

diet bread;
goat cheese - 100 g;
Sun-dried tomatoes- 50 g;
germinated wheat;
lettuce or arugula.

Cooking sequence:

Dry diet bread in a toaster or grill on a grill without adding oil.
Put a leafy “cushion” of germinated wheat, lettuce or arugula on the loaf.
Pieces of goat cheese and sun-dried tomatoes are laid out on the leaves.
A little more greens on top, cover the sandwich with a second loaf. Breakfast is ready!

Check out the options for each day.

The perfect and balanced start to the day from Herbalife

If you don’t have time at all to prepare the right breakfast in the morning, then we recommend that you pay attention to Herbalife products. The benefit of Herbalife's breakfast cereal is that you don't have to calculate your protein, fat, and carbohydrate ratios to make it healthy for your body. It is only necessary to drink ready-made cocktails with a correctly selected calorie content.

Perfect breakfast Herbalife is a ready-to-use product. According to the scheme indicated in the instructions, add dry mixes to low-fat milk, beat the cocktail in a blender and consume it in the morning for breakfast. The formula of the cocktail is chosen so as to saturate your body with all the useful substances and vitamins. If you want to learn more about the right and healthy breakfast, watch the video below.

Video: breakfast options with proper nutrition

With our advice and step by step recipes you can make the right one healthy breakfast. Use your imagination while cooking, add new products, experiment with ingredients, then you will get a delicious dish. If you want to learn even more recipes for the right breakfast dishes and get inspired to cook, we advise you to watch the video master class below. After watching the video, you will learn how to cook even more dishes that are fully consistent with the principles of proper and separate power supply.

Content:

What is proper nutrition. Basic principles and rules for the formation of a diet for the whole family. Menu examples.

The issue of healthy eating should be in the first place for every person. Health, life expectancy and daily mood depend on it. The problem is that when choosing food, many do not proceed from the benefits of the products used, but from the current budget. It is believed that a weekly proper nutrition menu for the whole family is expensive and inaccessible to a person with an average income. But this is a mistake. With the knowledge of a number of rules, it is not difficult to create a healthy and budgetary diet.

The main principles of this process are discussed below, as well as best recipes healthy meals for every day - breakfast, lunch and dinner. But more about everything.

Which menu should be considered correct?

The phrase "proper nutrition" confuses many people. It is not always clear which food falls into this category and what criteria should be followed in the process of compiling a menu for a week. The rules are as follows:

Useful elements. The food taken should supply the body with a complete set of vital important substances- proteins, carbohydrates and fats, as well as trace elements and vitamins. This criterion does not include crackers, chips, carbonated water and other "harmful things" - they should be excluded immediately.
Hunger. After 15-20 minutes after eating, a feeling of fullness should come. But be careful - it is recommended to get up from the table slightly hungry.
Mode. It is important that between each meal the time interval was no more than three to four hours. If you take long breaks, then this leads to overeating and deposition excess fat. Don't be afraid fractional nutrition- the stomach quickly adapts to the new regimen and better absorbs the incoming nutrients.
Sweets. To satisfy the needs of the soul, it is allowed to include sweets in the diet, but not more than once or twice a week.
Cooking rules. Priority should be given to food that is cooked by boiling or stewing. Smoked or fried foods are harmful to the body.
Carbohydrates. A balanced menu for the whole family should include complex carbohydrates. Their advantage is the gradual breakdown and nutrition of the body with energy. The intake of such carbohydrates eliminates sudden jump glucose and, consequently, constant feeling hunger. After taking right food the feeling of satiety comes faster.

The above rules are general character. It is also worth considering a number of principles that allow you to make a budget menu without errors:

Breakfast. Before the first meal, it is recommended to drink 200-250 ml of liquid. Thereby simple action, it is possible to prepare the gastrointestinal tract for work. Further, during the day, the body should receive at least 1.5-2 liters of water.
Lunch. It is desirable that the second breakfast includes sour-milk "representatives". It can be kefir, yogurt, cottage cheese and other products. As an alternative - vegetables, dried fruits, fresh fruits or nuts.
Dinner. It is important that at lunchtime the body receives several types of proteins - vegetable and animal. In addition, complex carbohydrates should be added to the diet here.
afternoon tea. Many overestimate the importance of an afternoon snack. In fact, after a couple of hours after dinner, it is enough to make a small snack.
Dinner. In the evening, there should be dishes with a sufficient amount of protein on the table, carbohydrates and fats can be excluded. It is worth including foods such as cottage cheese, fish and meat ( lean varieties). Remember that it is forbidden to make dinner late - food should enter the stomach no later than 1-2 hours before going to bed. At the same time, you should not lean on heavy dishes.

Rules for compiling a menu for a growing organism

Parents often wonder how to make the right nutrition for a child in adolescence when organs and systems need a complex useful elements. At 12-17 years old, the body is actively developing, so diets during this period lead to serious violations health and problems with overweight in future. So how to make a healthy diet for teenagers? Here it is worth adhering to a number of principles:

If the child is prone to obesity, then the menu should be food with a small amount of calories. Thanks to this, it is easier for the body to process food into energy without the risk of storing fat in problem areas. At the same time, it is forbidden to reduce calories by more than 20% of the norm.
When compiling weekly menu It is worth considering that breakfast should include foods with proteins and carbohydrates. A hot drink is a must. During breakfast, they activate metabolic processes, so the resulting calories are expended on movement, without the risk of putting off excess fat.
Porridge for breakfast is recommended to cook on the water (in last resort, in milk with water). Pieces of fresh fruit or dried fruit are great as sugar substitutes. The ideal option is oatmeal or buckwheat porridge.
Lunch is next in importance after breakfast. It is also worth including dishes with proteins and complex carbohydrates.
afternoon tea. Proper nutrition should include dairy products. You can also add a light salad or fruit here.
If you are overweight, it is better to refuse bread. IN balanced diet you can add only whole grain bread.

Menu rules for the whole family

If the main task is to create a menu for a week for a healthy diet, providing the organism of each of the household with useful elements, then it is worth considering the following rules:

40% of the nutritional value of the daily diet should come from the morning meal. It is forbidden to skip breakfast. It is better to start the morning with cereals that cover the need for energy, improve metabolic processes and in a positive way act on the gastric mucosa.
At the end of the morning meal, you can drink green tea or dried fruit juice.
Give Lunch Special attention- It should be complete (proteins and complex carbohydrates). You can include soup - chicken, meat, vegetable and so on. Compote or tea is suitable as a drink.
Dinner should be saturated with proteins by including low-fat fish or meat dishes in the diet. At the same time, dinner recipes are compiled so as not to overload the stomach with food - at night the gastrointestinal tract should rest. As an addition, salads that are dressed with olive or linseed oil are suitable.

In order for the body to receive the full range of useful elements, it is recommended to review the menu periodically, adding new ingredients to it.

Why make a diet for the family and how to do it?

Many people have no idea how to create a proper nutrition menu for the family and why do it at all. There are five reasons for this forethought:

When drawing up a plan for the week, it is easier to choose foods that will least hit the family budget.
With advance planning, it is easier to take into account the needs and characteristics of the body of each family member. At the same time, it is worth focusing on the benefits of products.
When you have a weekly menu with recipes in front of your eyes, it's easier to make a list of the required products and buy them in the store in advance. This approach avoids impulsive purchases in supermarkets that violate the integrity of the family budget. It is difficult to find a hostess who does not "be led" by the auction item every time she visits the store.
Advance planning - a chance to exclude from the diet harmful products(sausage, fast food and others).
With the help of a nutrition plan, you can quickly achieve your goals - lose weight or raise healthy children.

When planning a menu for the whole family, use the following tips:

Consider the preferences of each of the family members, as well as financial capabilities and seasonality of products.
Try to include in your diet following products – vegetable oils, fermented milk products, poultry, meat, berries, vegetables and fruits, yeast-free bread, seafood and so on.
The form of the menu can be any - in electronic or handwritten form. The main thing here is convenience.

What foods should be in the diet?

When deciding how to make the right nutrition for yourself and usefully feed your family, you should deal with the main nuance - what foods are considered healthy? This point has been partially considered above, but we will dwell on it in more detail. So, in the diet should be:

Protein food animal origin - meat, poultry, fish, eggs. From meat, give preference to turkey or chicken (low-fat pork and veal are allowed). Most of the fish should be marine.
Greens and vegetables.
Fats- olive and linseed oil, nuts.
Fruits(but not too many).
vegetable proteins- primarily legumes.
Milk products- milk, cottage cheese, kefir. Preference should be given to products with a low fat content.
Cast sweet- dried fruits, marshmallows, marmalade.
Unleavened or whole grain bread.

Sample diet for every day

To make the right nutrition, it will be useful to have an example of a menu for the whole family in front of your eyes. It is worth noting that there can be thousands of options.

Example balanced nutrition for a week:

It is also popular army menu for a week. It includes the following meals:

buckwheat with stew;
kulesh;
army bigus;
grated pearl lettuce;
army sandwich.

In this case, it is worth observing a number of rules:

eating 4-6 times a day;
after the completion of the meal 30-40 minutes to rest;
the interval between meals is 3-4 hours;
refusal of alcohol;
the menu is extremely varied.

In general, the main thing is to be careful when compiling a diet and place the main emphasis on the following criteria: benefits for the body, accessibility for the wallet and taste.

Unfortunately, many are mistaken that by starving themselves they can throw off overweight and become slender as reeds. This is wrong. This path can only lead to hair loss, dull skin, irritability, and subsequently to gastritis and ulcerative conditions. And also to the storage of fat by the body in case of sudden hunger. So you will gain weight as a result of your illiterate actions.

Instead, nutritionists suggest eating rationally. It is with this that you should start when fighting excess weight, and not torture yourself with heavy diets. Most often, we break down, return to the previous way of life and gain kilograms in the blink of an eye. So what is proper nutrition and what is the right breakfast, lunch and dinner for weight loss, menu of the day?

First of all, it is a meal at least three times a day: for breakfast, lunch and dinner. while we ignore it Golden Rule explaining that you don’t feel like eating in the morning, there is no time for a full meal at lunchtime, you can just chew a sandwich. In the evening, we eat for the whole day and with full stomach we go to sleep. And then we wonder where the waist disappears ... Those who went further eat 5-6 times and in small portions. But we should at least clearly follow the three meals a day.

After all, if you follow proper nutrition, you can improve the whole body, and not just drive away fat. But having decided to follow such a diet, one must take into account that this is not a temporary measure, but a way of life that will require discipline and willpower.

What does it consist of perfect menu On one day?

Breakfast. So, folk wisdom The saying is that the way you start the morning is the way you end the day. Therefore, breakfast cannot be neglected, as 35% of Russian women do. Morning meal helps our brain to better concentrate and remember information. Scientists believe that it is thanks to breakfast that we are less exposed to various stresses, and also strengthen our immunity.

Nutritionists say that the best time for it is from 6 to 9 hours. Preference should be given to protein foods that are slowly processed, which will allow you not to feel hungry until lunch. Ideal breakfast foods are cottage cheese, natural yogurt, rich in protein, calcium and magnesium. Cheese is also good, which contains linoleic acid, which does not allow fat to be deposited in the body.

The famous English oatmeal, which affects metabolic processes. Traditional eggs for breakfast, promote the removal of fat from the liver and of course a piece of rabbit meat. At breakfast, you should consume approximately 30% of the calories that you take in a day.

Dinner. It is advisable to have lunch some time after the start of your break at work, so the body has time to rest. This is the largest meal of the day and should make up 50% of your daily diet. During this period, you can eat everything that is not recommended for breakfast and dinner.

Do not forget that the first dishes - the best medicine from hunger. They should make proper lunch. Soups help improve digestion. The choice should be stopped on soups of a thick consistency or mashed soups. If you decide to refresh yourself with soup for lunch, then you should refuse the second and snacks. But it's another matter if you ate half the norm of soup (an ordinary deep plate). Then the second and compote are for you. An interesting fact is that soup lovers consume 1/3 of the calories less than those who ignore this dish. This is the secret of eating when your lunch for weight loss is aimed at reducing calorie intake.

If you prefer salad or vegetables to soup, then they can be supplemented with meat, fish or poultry.

Remember that you can not drink cold drinks with lunch. This slows down and even stops digestion.

Dinner. Proper dinner That's about 20% of calories. Perhaps this is the most controversial issue nutritionists regarding proper nutrition. They unanimously agree that it should occur no later than 2 hours before bedtime.

The best choice the menu for dinner is the same as for breakfast - protein food- dairy products, white meat, fish, egg whites, nuts. It is worth giving preference to low-fat, easily digestible, low-calorie foods.

It is undesirable to use spicy and fried foods. They are strong pathogens appetite.

Eaten red meat, which takes a long time to digest, will also have a negative effect. The question is also debatable about the benefits of salads for dinner. There is an opinion that during their assimilation by the body in the late afternoon, the pancreas, which has already tuned in to rest, is greatly overloaded.

It is important not to forget that you drink during the day. It is believed that drinks should not be consumed with meals, but before and after meals and between meals. But after about 30-45 minutes after eating, you can already drink whatever your heart desires.

Please note that a glass of water or coffee half an hour before a meal allows us to eat less. Why? Yes, because the feeling of fullness is delayed by just about 20 minutes.

Interestingly, alcohol consumed in moderation speeds up digestion, accelerates the absorption of fatty and heavy foods, and also reduces fermentation processes in the intestines. The only exception, perhaps, is beer.

If during the day you get hungry, you can eat fruit or fruit salad, dried fruits, a little nuts or 30 grams of dark dark chocolate (cocoa content - at least 70%), which are also a source of flavonoids and antioxidants.

Surely you have a question about sweets. Of course, you should give yourself a feast, in no case do not deny yourself this. Otherwise you are threatened nervous breakdowns. The main thing is to comply with the measure in all the variety of desires. Best time for taking sweets, this is the interval between 16-17. It is worth giving up fatty cookies, pastries and biscuits, you should choose, for example, yogurt cake, berry mousse or coffee, fruit in jelly.

Approximately so, combining products according to your preferences, you need to eat every day. Do not forget to take into account the individual rhythm of life. If you do a lot of sports, then portions should be increased.

Think we'll forget to talk about calories? We won’t say how much it is 20% for dinner… Not at all. Now let's say. It's just that this number is different for everyone. According to approximate calculations scientists man feels good when his weight is close to a certain ideal. It's easy to calculate it. To do this, you need to subtract 110 from your height in centimeters. Weight and the number of calories consumed are also related. If you want to correct your weight and bring it to the ideal, then ideal weight multiply by 28. Get the ideal number of calories to consume to maintain ideal weight.

Bon appetit everyone!
Alina Afanasyeva, www.site
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It's no secret that for the most part we eat wrong. Someone is dieting endlessly, someone is too lazy to cook at home, someone does not have time to really have lunch and snacks all the time on the run. We take popcorn with us to the movies, eat sweets at home, and sacrifice breakfast in the morning for an extra 15 minutes of sleep. We eat wrong. Improper nutrition- the culprit of excess weight, problems with the intestines, ailments, lethargy, feeling unwell, irritability and fatigue, and ultimately it can lead to serious problems with health.

How can we make a difference? Easily. Proper nutrition is tasty, healthy, balanced food. The diet should be the source of all necessary for the body substances, while it should not contain poisons that poison the body. This is what proper nutrition is.

The path to proper nutrition is not as difficult as you think. Make a proper nutrition plan for yourself for a day, then for a week, then for a month, and then you will find that proper nutrition has become your way of life.

The principles of proper nutrition for the day, week, month

There are 10 principles of proper nutrition for the day, week and month, which will help you organize your diet in such a way that food brings only benefits. Follow these principles, and you will easily begin to eat right and forget about what is wrong. healthy food and poor health.

1. Buy healthy foods in large quantities, do not buy harmful ones at all. If there is no mayonnaise in the house, but there is olive oil, then the salads will not be with mayonnaise, but with olive oil. Instead of dumplings, buy lean fish, and instead of sausage - chicken breast or a piece of beef. Replace butter with olive oil (for baking) or mashed avocado (for toast), and let pasta with ketchup give way to stewed beans with vegetable salad.

2. Red meat should be limited in the diet. You should not refuse it - it also contains many useful and necessary substances for the body, but excessive consumption red meat is fraught with the development of diseases of the intestines and blood vessels. Therefore, do not forget to include poultry and fish in your diet along with red meat.

3. Proper nutrition for the day can and should be delicious. Do not think that healthy food is necessarily bland and tasteless. You can easily learn how to cook amazing delicious dishes from natural and useful products, and the once-favorite french fries will be disgusting.

4. Fight cholesterol. To do this, you need to make a proper diet in such a way as to exclude or at least minimize the consumption of trans fatty acids. They are formed during the transformation vegetable fats into solids and cause the formation cholesterol plaques on the walls of blood vessels. If the product contains hydrogenated oils, this is a sure sign that you should not eat this product. These are chips, sweets, pastries.

But fiber regulates blood sugar levels and helps to remove cholesterol from it, so eat more vegetables, fruits and cereals. Especially in the fight against cholesterol, bran, sea buckthorn, green vegetables are useful.

5. We observe the food culture. You need to eat only in the kitchen, only while sitting, and you can’t be distracted by TV, computer, phone, crossword and so on. Chew your food thoroughly, take your time.

6. Replace white rice with brown, rich bread- bran, cookies - cereal loaves. Whole grain products are a valuable source of B vitamins, vitamin E, fiber, zinc, magnesium, folic acid, copper and other trace elements.

7. The following enemies of proper nutrition should be expelled from the refrigerator: ice cream, whole milk, butter, hard cheeses, chips, mayonnaise, ketchup, salad dressings, White bread, White rice, white flour and pasta, as well as pastries from it, breakfast cereals and any semi-finished products, sausage, soda, biscuits, smoked meats. Their place should be taken by olive oil, low-fat sour cream, kefir, skimmed milk, soft low-calorie cheeses, whole grain bread, brown rice, pasta made from flour coarse grinding, chicken, beef and fish, lemon juice, fruits and vegetables, whole grain bread, dry oatmeal cookies, legumes.

8. Try to avoid fried foods, cook in a double boiler, in the oven or boil food. It is better to refuse ready-made juices in tetra packs - do not be lazy to turn on the juicer if you want juice. A nutritional supplements replace with natural spices and herbs.

9. Don't skip meals. healthy eating per day consists of 5 meals - 3 main meals and 2 snacks.

10. Drink water. An adult should drink at least 2 liters of plain water per day.

How to make the right diet for the day

In order to make the right diet for the day, remember a few rules.

Proper nutrition for breakfast should include most complex carbohydrates, fiber and protein. Breakfast should be hot, hearty and vitamin. Proper nutrition for breakfast will be any porridge with dried fruits or honey, sour-milk products with fruits and dried fruits, eggs and whole grain bread, nuts. This healthy breakfast diet is designed to give you an easy start and energize you for the whole day.

Between breakfast and lunch, you can have a snack of fruits, dried fruits or nuts with kefir or yogurt.

Proper nutrition for lunch involves eating foods rich in protein and fiber. Proper nutrition at lunch begins with a plate of light vegetable, fish, mushroom or chicken soup or broth, followed by a hearty second course. For the second, boiled, grilled or baked poultry, fish or beef, mushrooms, chicken eggs, vegetable salad or steamed vegetables, legumes, pasta or potatoes. But do not overeat at dinner, and also give up sweet desserts - otherwise you will begin to fall asleep. Proper nutrition at lunch gives you the opportunity to maintain a fighting spirit until the evening.

A couple of hours after dinner, you can have a snack with fruits, vegetables or nuts with kefir or green tea.

Dinner should be no later than 3-4 hours before bedtime - only then the food will have time to be digested before you go to bed, and your body will be able to properly relax without being distracted by the digestion of food. Dinner should be easy to digest. Proper nutrition for dinner will be broths, lean meat and poultry, lean fish, seafood, as well as vegetables, legumes, and cereals. Dinner should never be too big. If you do not experience severe hunger, you can limit yourself to kefir or fruits. Proper nutrition for dinner should not be carbohydrate - at night you will not need energy. The purpose of proper nutrition for dinner is to provide the body with the substances it needs - protein, vitamins, trace elements.

Thus, proper nutrition for the day will provide you with energy and give your body everything. essential vitamins and micronutrients.

How to support the body with proper nutrition

So how not to harm yourself? How to keep your body in good shape, give it everything it needs and make up for the enormous energy costs? You just need to eat right, monitor the diet, consume and properly combine healthy foods. Drinking clean, filtered water also plays an important role in ensuring good health. drinking enough liquid, a person helps his body get rid of toxins and toxins accumulated over the years. Water helps speed up the digestion process brain activity and prevents the formation of kidney stones. Starting your day with a glass clean water a person prepares his body for vigorous activity, gives him a huge charge of vivacity and energy.

The principles of proper nutrition

With proper nutrition, you should follow some rules. Over time, they will develop into a habit and will be performed automatically.

Breakfast - healthy eating

In the morning, when the body has just woken up, it does not need a large number food. Therefore, after drinking a glass of water, you can add lemon juice or spoons natural honey need a light breakfast. It could be your favorite fruit various cereals, such as oatmeal or buckwheat, steamed vegetables, dairy products (cottage cheese, yogurt, fermented baked milk).

An excellent, light breakfast can be cottage cheese pancakes baked in the oven without oil, oatmeal with berries, a piece of lean chicken or turkey meat, a couple of eggs boiled “in a bag” with a piece of toasted bread. Eating good in the morning right carbs energize for the whole difficult and eventful day.

Lunch - healthy eating

Lunch, unlike breakfast, should be more dense and rich. The most balanced lunch meal will contribute to the further proper functioning of the body. The daily meal should contain a sufficient amount of calories and at the same time not be overloaded with harmful, hard-to-digest foods. Correct distribution fats and carbohydrates will help the body to use up required amount energy for the rest of the day.

A proper lunch includes a first and second course, a drink and a dessert. You can start your meal with ease vegetable salad seasoned with a little olive oil or natural yogurt. A hot first course is any low-fat soup. Meat or fish dishes with a side dish of potatoes, other vegetables, cereals and durum wheat pasta are perfect for the second.

At lunch you can treat yourself to some healthy dessert. They can serve as a fruit salad, freshly prepared, berry mousse, light cottage cheese pastries, cheesecake and even ice cream. The main thing is not to overload the stomach with unnecessarily heavy food, eat in moderation.

You can finish the dinner with a cup of fragrant, better herbal, tea.

Dinner - healthy eating

In the evening, a tired body needs to replenish its strength. There is an opinion that dinner is unhealthy. But it's not! With a modern lifestyle, a person, as mentioned above, spends great amount energy and needs to be replenished. A well-organized dinner will help offset all the day's expenses. Main Rule healthy dinner- this is its digestibility and eating a couple of hours before bedtime.

Proper evening meals should include protein products such as cottage cheese, soft cheese, eggs and mushrooms. You can diversify dinner with vegetables, lean fish, poultry, seafood.

In the case when before going to bed you felt severe hunger you can drink a glass of fermented baked milk or kefir, eat an apple or a handful of nuts with dried fruits. You should not sit down at the table very tired, you should first take a break, take a refreshing shower, and only then proceed to the meal.

By eating right, a person will not only save himself from health problems, but also help his body function flawlessly, enjoy life and communicate with loved ones.