Delicious recipes for proper nutrition. Healthy eating rules

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

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

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

Healthy and balanced menu for the week

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

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

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

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

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

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

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

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

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

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

Thursday:

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

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

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

Friday:

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

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

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

Saturday:

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

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

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

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

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

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

The best recipes for healthy dishes

Recipe No. 1: Light vegetable soup

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

Cooking recipe:

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

Recipe No. 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

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

Cooking recipe:

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

Recipe No. 3: Rice and sardine salad

Ingredients (based on 3 servings per day):

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

Cooking recipe:

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

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

The desire to improve the quality of life is a normal desire of a reasonable person. The first thing to start with is a healthy diet based on proper distribution of calories, taking into account the compatibility and environmental safety of products.

What is proper nutrition

The goal of proper nutrition is to:

supply the human body with enough nutrients so that all life systems work normally, the person remains cheerful and active;

Attention! Any strict restrictions (including fasting) lead to stress. You can have a fasting day once a week, but under no circumstances exhaust yourself with hunger.

the daily menu brought gastronomic joy and a feeling of fullness;
energy balance was maintained (the correct ratio of calories consumed and consumed is necessary - depending on whether you want to lose weight, gain weight, or leave the weight parameter unchanged);
slow down the aging process at the cellular level (healthy nutrition differs from “usual” in that good-quality and natural products become a priority - with a complete rejection of various synthetic substitutes);
correct some diseases (for example, eliminating sugar against diabetes, avoiding marinades and smoked foods against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles underlying proper nutrition, regardless of a person’s age, gender and type of activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for the week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a gentle mode - the organs work without stress, easily coping with each successive portion of material.

Regularity

Let all your menu items be sold on the clock - at approximately the same time every day. And so on all week. This approach adjusts the stomach to timely release digestive enzymes in the right quantities.

Adequacy

Avoid overeating, but at the same time, do not starve yourself for the sake of “greater goals.” Think over your diet so that you never feel hungry. It is a well-known fact that fasting people often begin to gain weight quickly after their weight loss diet ends;

Attention! The body, hungry for food, is in a state of stress, so it automatically adjusts to creating energy (and therefore fat) reserves.

Balance

There should be harmony in everything. Plan your fat, protein, carbohydrate, water and salt intake throughout the week in advance. Don’t try to “fulfill the plan” in terms of how much you eat. Emphasis on uniformity and reasonable protein/fat/carbohydrate ratios (BJU).

Also, always be mindful of calories. It is not visible from the outside, but each product, when included in the diet, supplies a certain amount of calories. Their excess will lead to an increase in fat reserves. Deficiency leads to depletion of the body.

Attention! People who are actively involved in sports or undergo a lot of physical activity should not underestimate their daily calorie intake.

According to scientists, the daily calorie requirement is:

Only the most useful

A healthy diet should include only good quality foods. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write down a set of basic rules in a visible place:

reduce the amount of fried, smoked, pickled foods;
preference - stewed and boiled food, as well as steamed;
Eat as many fruits and vegetables as possible every week, and if possible raw. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unprecedented as a natural intestinal cleanser. The body gets rid of toxins and carcinogens, which in today's environment cannot be avoided.

How to create a healthy menu for the week

Start planning your menu for the week in advance. You probably have your favorite dishes, but try not to repeat the same dish more than once every 3 days. Invent new recipes to achieve variety.

To begin, select any example from the list of recommended dishes for one day and count the calories. After that, go further, write down your diet for the whole week (then for a month). Here are some indicative meals to get you started with your planning.

Breakfast

Take any example from the list or modify it:

buckwheat, millet, rice, oat, wheat, barley porridge - prepare the dish with low-fat milk or water, season with vegetable oils;
a handful of nuts (various varieties, both individually and in the form of mixtures);
steamed dried fruits (no more than ½ standard bowl at a time);
curdled milk, kefir, whey with berry juice - 1 glass;
whole grain bread (110-135 g per meal);
low-fat cheese 3-4 slices;
a slice of lightly salted fish;
vegetable salad with fresh herbs;
fruit salad;
cottage cheese with low-fat sour cream;
yogurt;
omelette from 3 chicken or 5 quail eggs.

Attention! The diet should include items that correspond to the table of caloric content and ratio of BZHU.

Healthy eating for lunches

fresh fruit - apple, pear, a couple of kiwis, citrus fruits (orange, tangerines, ½ pomelo), banana;
dark chocolate - no more than 25 g;
kefir or yogurt - 1 glass;

Attention! Add a spoonful of pureed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the range of dishes.

Lunch on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

pasta from durum wheat;
low-fat cheese for dressing pasta;
vegetarian pizza;
vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
lean meats (chicken breast, turkey fillet, veal, lean beef);
stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
soy meat goulash with the addition of low-fat sour cream and flour for gravy;
fish boiled or baked in the oven;
low-fat lasagna (for example, mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed in water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

Afternoons

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

natural juice from vegetables, fruits or berries - 1 glass;
a handful of steamed dried fruits;
cottage cheese with jam;
sweet yogurt;
buckwheat, rye or rice bread 2-3 pcs.;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
unroasted nuts.

Dinners

It is advisable that the evening menu contain as little animal protein as possible. Preference for dishes such as:

cottage cheese casseroles, cheesecakes;
vegetable casseroles with low-fat cheese in the oven;
vegetable salads, possibly with the addition of seafood;
a little boiled chicken white meat or a piece of steamed fish;
light omelette of 2 chicken eggs with vegetables;
chopped fresh herbs;
olives, olives;
boiled or steamed brown rice;
pancakes made from vegetables, sometimes with mushrooms;
kefir, yogurt - 1 glass;
a couple of slices of black bread.

Menu for one week for a girl

Here is a good example of a balanced diet for a week for girls and young women. This category is most concerned about their diet, since it most directly affects their appearance.

It is the girls who are concerned about cellulite (it doesn’t threaten girls yet, it doesn’t bother older women anymore, and it doesn’t concern men at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to lipid metabolism disorders. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of clean water per day.

Monday

cocoa with sugar and milk - 1 glass;
unsweetened cheesecakes or cottage cheese casserole;
dried fruits - 1 handful.

Lunch:

fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
whipped cream 100 g;
black tea with honey - 1 glass.

seafood soup with vegetables;
boiled brown rice;
a piece of fish, steamed or baked in foil;
sweet corn 2-4 tbsp. l.;
you can drink ½ glass of dry wine.

oatmeal cookies or light biscuit with added bran;
fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

vegetable salad;
a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
tea from currant leaves with honey.

Tuesday

milk porridge - millet or rice;
a cup of coffee;
bran bread;
2-4 slices of low-fat cheese.

Lunch:

citrus juice;
crackers or large grain cookies;
sweet cottage cheese or yogurt.

thick borscht with meat broth;
sour cream for dressing 1 tsp. or tbsp. spoon;
potatoes stewed with meat;
vegetable mixture (green peas with onions or olives with bell pepper);
rye bread;
a glass of any tea.

dried fruits with nuts;
cocoa with low-fat milk (can be without sugar, as dried fruits will provide enough sweetness).

light meat salad (vegetables, some boiled white chicken, chopped herbs);
green tea with honey.

Wednesday

coffee or tea - 1 glass;
fruit and cottage cheese casserole;
buckwheat bread with jam.

Lunch:

dried fruits;
sweet curd.

stew;
side dish of vegetables or legumes;
green salad;
rye bread;
tea or fruit juice.

tomato juice;
1-2 crispy slices;
3-4 slices of cheese.

a piece of steamed fish;
stewed cauliflower and cabbage with tomatoes;
brown or red rice;
lemon balm tea with oregano.

Thursday

boiled buckwheat with mushrooms;
cheese 3-4 slices;
tea with milk;
crackers.

Lunch:

yogurt with fat content no higher than 6-11%;
fresh fruits (banana, pear or apple, kiwi or grapes);
green tea.

rye bread;
vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
a piece of turkey baked in foil;
cocoa with low-fat milk and honey.

berry compote;
light biscuit or oatmeal cookies.

low-fat cottage cheese with herbs;
a glass of cocoa or tea;
a handful of dried fruits.

Friday

oatmeal with milk;
fruit salad (banana, apple, nuts, tangerine, kiwi);
a cup of coffee;
a handful of nuts.

Lunch:

20 g dark chocolate;
green tea;
yogurt.

pea soup with chicken giblets;
mashed potatoes;
chicken or rabbit cutlet;
greens, any vegetable salad;
tomato juice.

cheese 2-3 slices;
dried fruit compote;
crispy crackers 2-3 pcs.

steamed fish;
stewed vegetables;
kefir or yogurt;
black bread.

Saturday

omelette with mushrooms;
bran or black bread;
fresh sliced vegetables (tomatoes, bell peppers);
cocoa with milk or coffee with honey.

Lunch:

sweet curd;
fresh berries;
kefir or yogurt.

fish soup;
boiled brown or red rice;
fresh vegetable salad;

biscuit or marshmallow (1 pc.);
fresh fruit juice;
oatmeal cookies 2-3 pcs.

steamed vegetables (broccoli, cauliflower, carrots, green beans, etc.);
boiled pasta made from durum flour;
a piece of lean meat or light steamed fish;
green tea.

Sunday

oatmeal, millet or barley, boiled in low-fat milk;
fresh berries;
kefir or yogurt;
a cup of coffee.

Lunch:

dark chocolate 20-25 g;
crispy slices 2 pcs.;
uncooked coarse bun;
fruit juice.

chicken soup;
vegetables stewed with garlic;
hard cheese 2-3 slices;
tomato juice.

a handful of nuts;
fruit salad;
whipped cream with jam or berry syrup;

stewed fish;
fresh vegetables in the form of salad or sliced;
brown rice or pasta made from coarse flour;
herbal tea (mint, oregano, thyme).

No matter how carefully your menu is, remember about additional measures to improve your health: good sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, monitor weight and other vital indicators. If you feel better, then you are moving in the right direction.

Healthy breakfasts

Breakfast is the most important meal of the day. It will perfectly cheer you up after waking up early and give you a boost of energy for the whole day. Hearty and healthy breakfasts include cottage cheese dishes, cereals, omelettes and scrambled eggs.
Banana cheesecakes

400 g cottage cheese 5%;
1 egg;
1 ripe banana;
4 tbsp. rice flour;
A pinch of vanillin;
Sweetener.

So that the cheesecakes do not spread, but turn out neatly shaped (in pucks), you need to heat the pan in advance and remember - it must be dry.

So, beat the egg well separately. Grind the cottage cheese with a blender, this gives an airy consistency to the cottage cheese. Add banana to the curd mass and puree. Add beaten egg, sweetener and vanillin to the resulting homogeneous mass. Done, you can start frying.

Since the cheesecakes are dietary, there is not much flour. The dough may start to stick to your hands, so wet them with plain water. Roll into a ball and gently press it onto a non-stick frying pan.

Fry at low temperature until golden brown. Then turn it over to the other side and fry again under the lid until the desired color on the other side. Tender cheesecakes are ready. You can top them with sugar-free syrup or low-calorie jam. Bon appetit!

Note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only the low-fat version; it contains much less nutrients and vitamins, and the taste is blander.

A classic of the genre is oatmeal. One of the favorite breakfast options for an athlete, someone losing weight, and even the simplest person who doesn’t particularly care about the balance of nutrients in his body.

But when you constantly eat the same thing, it gets boring. You simply can’t give up healthy food, so it’s easy to create a new tasty option.
Oatmeal with cottage cheese

40 g oatmeal;
150 ml milk/water;
125 g soft curd;
Nuts/berries/fruits;
Sweetener.

Pour a mixture of milk and water over the oatmeal and leave for 2 minutes. into the microwave. Next, season the porridge with cottage cheese. To your taste, add berries, nuts, you can pour stevia syrup or add a sweetener. Thanks to cottage cheese, the porridge acquires an original taste and becomes more satisfying.

Lunch on healthy nutrition

The second meal is no less important than the first. It is an important abundant and satisfying component of our diet. As a rule, while sitting at work, everyone eagerly awaits the onset of this meal in order to enjoy hot food: aromatic soup or just a salad.

In order not to suffer from heaviness or indigestion the rest of the day, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - spinach and mushroom soups.

Cream of mushroom soup

500 g of mushrooms (preferably champignons);
600 g potatoes;
200 g onion;
1.5 liters of vegetable broth;
A glass of milk / 20% cream;
Salt/pepper/seasoning to taste.

Mushroom soup can be cooked with both meat and vegetable broth. Since the soup is dietary, the broth will be vegetable. To do this, you need to boil the onion, carrots, potatoes and celery, season with a couple of peppercorns and salt. After the vegetables are cooked, they can be removed, with the exception of potatoes.

Finely chop the onion and fry in a dry frying pan until transparent, add a drop of water and leave to simmer.

At the same time, cut the mushrooms into slices, add to the onion, add salt and pepper. Fry until all the liquid has evaporated.

Next, add the fried mushrooms and onions to the potatoes with vegetable broth and puree with an immersion blender until smooth. Pour cream and milk into the resulting mass. Add salt to taste and bring to a boil.

Note! Croutons go well with cream soup. And to make them dietary, you just need to take regular rye bread without unnecessary additives. Cut it into squares and dry in the oven without oil.

Cream soup with spinach

200 g spinach;
300 g potatoes;
100 g onion;
100 g arugula;
1 bunch of lettuce;
4 cloves of garlic;
1.5 liters of vegetable broth;
A glass of 10% cream/milk;
Salt/pepper to taste.

Preparing this vitamin-rich and, most importantly, delicious dish will not take you more than 30 minutes.

Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. Once the broth is ready, remove all vegetables except potatoes.

While the vegetable base of the soup is preparing, finely chop the spinach leaves. Chop the onion.

Cut the boiled potatoes into pieces, add cooked spinach and onions to them, chop until smooth.

Pour the resulting mass into vegetable broth, add cream and bring to a boil.

Season the aromatic soup to taste. You can add greens or croutons when serving.

Interesting! Spinach belongs to the category of foods that fight excess fat, and is also considered one of the healthiest leaf salads.

Dinners on healthy nutrition

When eating right, it is very important not to forget to eat dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.

For dinner, it is better to avoid light carbohydrates and too fatty foods. The ideal plate will consist of vegetables and protein, be it fish, meat or cottage cheese. They will saturate our body and protect muscles from catabolism throughout the night. Fortunately, there are plenty of fitness recipes for proper and healthy eating that correspond to a light dinner.

Salad "Gourmet"

Lettuce leaves;
200 g cherry;
1 avocado;
200 g shrimp;
50 g low-fat cheese;
50 g pine nuts;
100 g Natural yogurt/Caesar sauce.

Finely chop cherry tomatoes, avocado, lettuce leaves. Boil shrimp with pepper, peel and add to salad. Grate the cheese into the resulting mixture on a coarse grater. Sprinkle with pine nuts.

You can season the salad with natural low-fat yogurt. And to enhance the taste, you can use homemade Caesar dressing. It is based on natural yogurt plus chopped garlic, salt and paprika. It will replace harmful mayonnaise with a bang. A delicious salad for dinner is ready!

Dietary “Meat in French”

600 g chicken fillet;
3 large tomatoes;
2 onions;
150 g low-fat cheese;
Natural yogurt/sour cream 10%;
Salt and pepper to taste.

In order for the meat to be tender and juicy, the fillet must be cut into thin strips and beaten well. Place in pan, add salt and season.

Cover the pan with foil first to prevent the dish from burning!

Thinly slice the onion into rings and place in a neat layer on the meat. Chop the tomatoes into circles; this will be the next layer on top of the onions.

Grease the tomatoes with natural yoghurt.

The final touch of the dish will be grated cheese.

Bake in the oven until the cheese is golden brown!

A festive, but at the same time light dish is ready! Bon appetit!

Remember! The classic “French-style meat” is made from pork, but if your goal is to lose weight with proper nutrition, then it is better to avoid fatty pork. Choose turkey or chicken.

Chicken cheesecakes
Among healthy recipes for proper nutrition, chicken dishes occupy one of the lucky positions. Unusually, cheesecakes are not only buttery. You can make them from meat and, without fear of extra pounds, enjoy them at dinner according to all the rules:

800 g chicken fillet;
5 eggs;
2 carrots;
2 tbsp. oat/rye bran;
4 cloves of garlic;
Green;
Salt/pepper to taste.

Grind the chicken fillet in a blender until minced, or chop it very finely. Finely grate the carrots, finely chop the onion and garlic, you can grind them in a blender.

Add vegetables and chopped herbs to the minced chicken. Add bran to the mixture, then add salt and season.

Line a baking tray with foil or baking paper.

Make nests, making a depression in the middle, and place on a baking sheet. Bake in the oven for 30 minutes.

After half an hour, pour the egg into the nest. Place in the oven for another 15 minutes.

The finished dish can be sprinkled with your favorite fresh herbs. Bon appetit!

Dessert on healthy nutrition

On the Internet, in glossy magazines and books, there are now a huge number of ways to prepare healthy food. Recipes for healthy eating with photos are distinguished by their accessibility, ease of preparation and amazing taste. Therefore, the reluctance to switch to proper nutrition can only be explained by one’s own laziness and neglect of health.

The article contains recipes for treats that are suitable for the menu for the whole week. And so that there is no longer any doubt about choosing the right diet, let there be another very tasty recipe.

Banana ice cream
Summer is here, which means it's getting harder and harder to pass up ice cream. But, unfortunately, in the store it is full of harmful additives. There is always a way out.

All you need is a banana. Cut it into small circles and put it in the freezer for several hours. After the banana is frozen, grind until smooth in a blender.

If desired, you can add coconut, cocoa, and nuts.

This very simple recipe completely replaces store-bought ice cream. After all, the consistency of frozen banana is simply divine!

It’s great when a person is ready to make an effort and change his life for the better, in particular, switch to a healthy diet, because within a few months after changing your usual diet you will notice an improvement in your health.

Many people mistakenly assume that a well-structured diet means a complete rejection of tasty foods, but this is not so, since healthy eating recipes for every day, for which they are striking in their abundance, will allow a person to eat not only healthy, but also tasty!

Basic principles of healthy eating

You should eat only when you feel hungry, but the gaps between meals should not exceed 5 hours.
It is best to eat food while sitting, slowly, and most importantly, chew thoroughly.
You can eat no more than 3 dishes at one time.
During and after meals, you should try not to drink liquid for about 40 minutes.
It is necessary to eat foods that contain fiber (vegetables, herbs, cereals).

Following these important principles will help you stay healthy and beautiful for a long time.

A very useful video about the essence and all the rules of healthy eating:

Sample healthy food menu

A tasty and healthy diet (recipes will be presented below) usually consists of five meals a day. For breakfast - slow carbohydrates (a piece of gray bread with butter, porridge, tea with honey). For second breakfast (snack) - fresh fruit or vegetable salad.

Lunch is hearty, but not heavy (broth, boiled meat or steamed cutlets, vegetables, compote or unsweetened tea). For an afternoon snack - dairy products or fruit.

Dinner should not overload the stomach with heavy food. At this time, it is better to consume a small amount of vegetable fats, proteins, carbohydrates (boiled fish, steamed meat, fruit compote.

We will look at healthy food recipes for the week in more detail in the next part of the article.

First breakfast

The best breakfast dish is undoubtedly porridge. But, eating the same porridge every morning can get boring, so you need to add some zest to your daily recipes for a healthy diet.

Millet porridge

Rinse 1 cup of millet well. Pour into a saucepan, pour in 500 ml of boiling milk and cook over low heat for 30 minutes, stirring constantly.

After cooking, the porridge should be allowed to brew and then add a small pinch of salt and oil to taste. For variety, you can add honey, fruit jam, preserves or berries to the porridge.

Fruit pudding

For children, fruit pudding is an ideal breakfast. To prepare the dish you will need several types of fruits, which you will need to beat in a blender, add some nuts and 1-2 eggs beaten with sugar and salt. Next you need to mix everything and bake in the oven for 15 minutes.

Curd casserole

To prepare you will need 500 grams of low-fat cottage cheese, 2 eggs, 4-4.5 tbsp. l. sugar and 2 tbsp. l. decoys. All ingredients must be mixed and baked for 30-40 minutes until golden brown. To give the cottage cheese casserole a more piquant taste, add some dried fruits, vanillin, and cinnamon.

Lunch

After the morning meal, about 3 hours later you can eat a second breakfast. You don’t need to prepare special dishes for this, because it’s best to have a snack with healthy foods.

So, between your morning meal and lunch you can eat:

apple, pear or banana;
yogurt, a glass of kefir or a small amount (no more than 150 grams) of low-fat cottage cheese;
grated carrots with apple;
a slice of cheese;
any vegetables;
a handful of nuts and (or) dried fruits.

Dinner

When preparing first and second courses, it is necessary to avoid frying. Salads should be dressed not with mayonnaise, but with low-fat sour cream. If adding vinegar is necessary, it must be replaced with lemon juice.

First course

Greek bean soup

Boil the beans until half cooked, drain all the water. Pour water over the beans again and cook for 20 minutes. Remove from heat and let sit for one hour. Then put chopped vegetables into the pan with the beans: onions, carrots and celery along with garlic and tomato paste and cook everything for 20 minutes. To add flavor you need to add salt and black pepper.

Tomato puree soup

This soup is suitable for the summer season, when it’s stuffy and you simply don’t want to devote several hours to cooking. Scald a kilogram of tomatoes and remove the skin from them, cut them into halves and remove the seeds. Next you need to grind the rest of the pulp in a blender with 2 tbsp. l. olive oil, 2 garlic cloves passed through a press, 2 tbsp. l. lemon juice, nutmeg, basil, thyme, salt and pepper.

Second course

The main dishes that people eat for lunch can also be prepared for dinner; in addition, these recipes for healthy eating for every day can also be used for family feasts.

Chicken with potatoes in a pot

This dish is ideal for both everyday and holiday dinners. For 4 servings you will need half a kilogram of potatoes, 400 grams of chicken fillet and champignons, 4 tomatoes, 300-400 grams of cheese, sour cream, herbs and seasonings to give the dish a piquant taste.

All ingredients need to be cut into small slices. The bottom of the pots should be greased with sour cream and begin to be laid in layers: fillet, mushrooms, sour cream, potatoes, tomatoes and sour cream again. After everything has been laid out in layers, you need to sprinkle with cheese, add salt, pepper and seasonings. When finished, the pots need to be covered with foil or a lid and placed in the oven for 40-50 minutes. 10 minutes before cooking, remove the lid/foil to allow excess liquid to evaporate.

Stewed fish with vegetables

Ingredients: half a kilogram of fish fillet, 30 gr. carrots, 200 gr. onion, 2 tbsp. l. tomato paste, bay leaves, black peppercorns.

The vegetables need to be mixed with the pasta and simmered, after heating the vegetable oil in a frying pan. After 10 minutes, add the fillet and spices to the pan, pour in all 500 ml of boiled water and simmer for 40 minutes.

Cheesecakes with cumin

To prepare, you will need to grind 300 grams. cottage cheese, mix it in a bowl with 2 tbsp. l. flour, 3 eggs, 1 tbsp. l. sour cream, 1/2 tsp. caraway seeds, salt everything and mix thoroughly.

The mass needs to be formed, rolled in flour and fried in butter. Serve with honey, jam or condensed milk.

Baked Potato

To prepare this recipe, you will not need to peel the potatoes, so you need to rinse them well and dry them. The root vegetable should be placed on a baking sheet and placed in the oven for an hour, preheated to 180 degrees. After cutting it in half, carefully use a spoon to separate the pulp from the peel and crush it.

For taste, add finely chopped green onions, pour in unsweetened yogurt and mix everything. Fill the potato skins with the mixture, pour sour cream over everything and garnish with cilantro.

Baked chicken breast with mushrooms

Cut into pieces 400 gr. chicken fillet, salt and place in a greased form. Cut the onion into half rings and place in a second layer. Next, you will need to boil and cut 300 grams. mushrooms and lay them out in a third layer. The dish needs to be filled with sauce: yogurt, salt, pepper and spices to taste. Bake for 30-40 minutes.

Salad is a pleasant addition to the main dish. There are a great many simple salad recipes for every day for a healthy diet, but the easiest to prepare are the ones listed below.

Greek salad

It is necessary to cut cucumbers, tomatoes, feta cheese into cubes, olives and season everything with a mixture of lemon juice and olive oil. You definitely need to add salad, but you don’t need to cut it, but tear it with your hands.

Radish, carrot and nut salad

Wash and chop the vegetables into strips, add 2 tbsp. l. chopped nuts, garlic clove, lemon zest, salt and pepper. To dress the salad, use the following mixture: beat lemon juice with vegetable oil in a blender.

Delicious with cheese

Peel the cucumber, cut into cubes and add finely chopped celery. Grind 2 boiled eggs and grate 50 g. cheese, add a clove of garlic. For dressing, use low-fat sour cream and garnish the dish with dill before serving.

Video: simple healthy recipes for every day

Thanks to these healthy food recipes for every day, you can diversify your diet with tasty, satisfying and appetizing dishes.

What is proper nutrition?

It is rare to find a clear and specific definition of the concept of healthy and proper nutrition in sources. The most complete formulation of this term is as follows:

Proper nutrition(or healthy eating) is a balanced diet of natural and high-quality products that satisfy all the needs of the body, in addition, they benefit it.

One of the famous authors of books on proper nutrition is the American naturopath, adherent of alternative medicine, vegetarian Herbert Shelton ( 1895-1985 ). His idea about the benefits of natural food became progressive: Shelton believed that nature took care of human needs for food in full, which means that our body needs only natural products.

Shelton also developed the dietary concept of separate nutrition in the book “ The right combination of foods" The idea behind this diet is that some foods are incompatible when consumed at the same time. For example, the author argued that it is impossible to combine foods rich in proteins with carbohydrate-containing foods, milk with other foods, and fats with proteins. Separate nutrition has become of interest not only to those who want to lead a healthy lifestyle, but also to specialists in the field of dietetics and physiology. Clinical studies were conducted, as a result of which it was possible to establish that it is not so much the separate diet that is useful, but the consumption of healthy food, since weight loss and the good condition of the body are influenced not by the principle of food separation, but by a general reduction in its calorie content.

Also relevant for proper nutrition are the postulates set out in one of the most popular modern books on healthy food, “The Chinese Study”. This work was written by a famous specialist Colin Campbell, Professor Emeritus of the Department of Food Biochemistry at Cornell University, winner of the National Institutes of Health award. Here are some takeaways from this book:

food vitamin supplements will never replace natural products containing the same set of vitamins;
almost all nutrients are better absorbed from plant foods than from foods of animal origin;
proper nutrition helps control the influence of negative external factors on the body;
A properly formulated diet will never harm the body.

Having summarized the information from these works, we can highlight several recommendations on what you need to know about proper nutrition and healthy eating:

Rule 1. Food is primarily the basis for life, “fuel” for the body, from which energy is produced, and only then - ritual and pleasure.

Rule 2. Healthy eating will protect your body from premature aging, will help avoid many diseases of the cardiovascular system, some types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that help improve mental performance, read about them in this article.

Rule 3. There is no room for compromise in a healthy diet. You should avoid soda, chips, mayonnaise and other unhealthy foods. You can and even need to eat sweets, but not all the time and not all the time.

Rule 4. Baked, stewed and boiled food is healthier than fried and smoked.

Rule 5: Trust, but verify. With the development of the Internet, a huge number of different blogs and sites have appeared on the Internet containing information about healthy eating and providing recommendations for improving your figure. However, we should not forget that blog authors are not always professionals who really know their business. That is why, before you start using this or that technique on yourself, you should read the reviews of other users in as much detail as possible, read additional information about the author of the theory and analyze the results he achieved. This simple advice will help you weed out untested theories and thereby avoid the risk of causing irreparable harm to your health by trusting non-professionals.

So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we consume. Based on the content of various nutrients and vitamins, all products can be divided into groups that will allow you to create an optimal diet for the day.

Based on the principles of proper nutrition, specialists from the Harvard School of Public Health, under the leadership of American nutritionist Walter Willett, have developed a universal scheme for human nutrition throughout the day - a food pyramid. Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, while foods from the top should be consumed in limited quantities or completely eliminated from your diet. In addition, it is worth noting that the base of this pyramid also lies in physical activity and sufficient fluid intake, preferably mineral water.

Here is the structure of the pyramid with a list of necessary products and their properties from bottom to top:

Whole grain bread, oatmeal, rice and pasta

This is the basis of a healthy diet. These foods provide the body with complex carbohydrates, an important source of energy. Whole grain foods are rich in B vitamins, minerals and fiber that every person needs. Contrary to popular belief, these foods do not cause weight gain unless you add butter, cheese or sauces to them.

Vegetables

Vegetables provide us with vitamins, are an excellent source of protein, and are not rich in fat. The maximum amount of nutrients is found in vegetables with rich green, yellow and orange colors, as well as in starchy vegetables - potatoes and yams. Vegetable juices are also very beneficial for the body.

Fruits

Fruits are a rich source of vitamins, primarily vitamin C. They are low-calorie foods that contain virtually no fat. Fruits are healthy in any form: fresh, frozen, canned, dried, or in juice form, with the exception of heavily sweetened nectars and fruit-based syrups.

Meat, poultry, fish, dry beans, eggs and nuts

Animal products are an excellent source of protein, iron, zinc and B vitamins, as are beans, nuts and seeds. Tofu (bean curd) and white beans are rich in calcium necessary for the body. Almonds are a good source of vitamin E.

Milk, kefir, cheese, yogurt

Dairy products are irreplaceable sources of calcium. They also provide the body with proteins and vitamin B12. For consumption, you should choose low-fat varieties of dairy products, since they contain a minimum of cholesterol, saturated fat and, of course, calories.

Fats, oils and sweets

These foods are high in calories and very nutritious. They should not be overused, but they should not be completely abandoned. The diet must contain vegetable oils, which are a rich source of vitamin E (1 tablespoon per day is enough for the body). Products containing molasses may be useful as a source of iron.

Daily diet options according to the food pyramid

From these food groups you can prepare many different dishes. An approximate daily menu for an average person might look like this:

Option 1

Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small piece of fruit.
Snack: unsweetened fruit.
Dinner: two pieces of toast with lean fish, green salad without dressing, mineral water with lemon.
Snack: kefir or yogurt.
Dinner: stewed vegetables with toast, a glass of water with lemon.

Option 2

Breakfast: chicken breast sprinkled with Parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small piece of fruit.
Snack: a handful of nuts.
Dinner: a portion of brown rice with stewed vegetables, a glass of mint tea, a small piece of fruit.
Snack: kefir or yogurt.
Dinner: 150 g low-fat cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet meets the nutritional needs of the average person. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

The desire to lose weight forces many people to turn to proper nutrition, since the main cause of obesity is the consumption of unhealthy food, fast food and a lot of sweets. The path to a beautiful healthy body lies through building the right diet and nutrition regimen.

In search of an optimal weight loss program for yourself, you should not immediately go to the Internet and study “revolutionary techniques” that allow you to lose weight without the slightest effort and dietary restrictions. You should be wary of all the methods offered on the Internet, since quite often they are compiled by people who do not have professional education in the field of nutrition and cannot guarantee a positive result. If you have the opportunity, be sure to make an appointment with a nutritionist who will conduct an individual study of the characteristics of your body, and based on its results, will offer a nutrition program that is suitable for you in accordance with your goals. If a consultation with a professional nutritionist is not available to you for some reason, you can take advantage of the advice of specialists who run websites, forums and blogs on weight loss, read books on this topic, not forgetting to check the information offered to you, read in detail the reviews and recommendations of people, who have experienced this method first-hand.

Any nutritionist will tell you with confidence that you can lose weight by reducing the number of calories a person consumes per day. The minimum number of energy units required by the adult human body daily is 1200 kcal. You can calculate the number of calories needed to maintain your weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the basal metabolic rate - the number of calories needed to maintain life at rest (BMR) multiplied by the activity factor.

The formula for calculating basal metabolic rate, based on a person's weight, height and age, is derived as follows:

Men: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) basal metabolic rate.

Women: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) basal metabolic rate.

The result obtained must be multiplied by the activity factor, which is equal to:

1.2 sedentary lifestyle;
1,375 average activity (light exercise 1-3 per week);
1.55 high activity (intensive exercise 3-5 times a week);
1,725 very high activity (heavy physical activity 6-7 times a week);
1.9 extreme activity (very hard physical work, or intense training 2 times a day).

You can find out how many kilocalories per day you need in the form below:

Once you determine how many calories per day you need to maintain your current weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce your daily calorie intake by 10-15% of what is required to compensate for energy expenditure.

What do you need to know when planning to lose weight?

1. It is important to understand that a diet for weight loss without exercise will not bring quick results. You can speed up the process by first deriving the formula for the number of calories taking into account physical activity, of course, and calculating the daily ration from it, only by doing special exercises. You will learn about them in next lesson.

2. When choosing a diet, it is best to consult with a medical specialist or, at least, opt for a well-known program, the effectiveness of which has already been tested by other people.

3. If you begin to sleep poorly or feel constantly tired and irritable, your overall health has worsened - these are sure signs that the diet is bad or the amount of food consumed is not enough, which can be detrimental to your health and, therefore, the program needs to be reviewed or changed.

4. Most low-carb diets need to be approached carefully. Carbohydrates are the basis that feeds our body with energy. It is necessary to distinguish between fast and slow carbohydrates, but you cannot completely abandon some and replace them with others. Read more. You should also take a careful approach to express diets that allow you to lose weight in a short period of time. It should be remembered that if you lose weight using a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.

5. Number of meals - 4-5 per day. It is better to make small portions. It is advisable not to skip breakfast.

6. Healthy foods for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.

7. The main thing is a positive attitude, willpower and determination. The rest will definitely work out.

Finally, an example of a daily menu for women:

Breakfast: oatmeal with water, 1 apple, coffee with milk.
Lunch: a glass of kefir, 2 peaches.
Dinner: 1 baked potato, a piece of fish, a vegetable salad with a tablespoon of butter.
Snack: grated carrots with olives.
Dinner: boiled broccoli, stewed chicken breast.

Eating healthy is just as important for gaining muscle mass as exercise. Food serves as a building material from which the body takes everything it needs for muscles.

In the case of gaining muscle mass, the same principle works as with losing weight, only in reverse order. If you want to gain weight, you need to consume more calories than your body burns per day. At the same time, you should avoid large amounts of fast carbohydrates and fats, which, unlike protein, are not directly involved in the process of creating muscle tissue and can accumulate in the body, creating excess fat. However, it is fats and carbohydrates that are the main source of energy for training and therefore cannot be completely abandoned: they must be consumed at the right time and in the right quantity (in accordance with TDEE).

If you are actively involved in sports, then it is important to get enough carbohydrates for breakfast and lunch, because they provide us with the energy we need for intense workouts. But the main role in muscle growth is given to proteins. It is a well-known truism that in order to grow muscles you need to consume 2 g of protein per kilogram of body weight. In general, the nutrition process should be organized as follows: meals - 5-6 times a day every 3 hours, medium portions.

What you need to know about proper nutrition for muscle growth?

1. Muscles grow when the amount of energy in the form of food exceeds the amount of energy expended per day. Using the formula described in the block on weight loss, calculate your daily calorie requirement and increase it by 15-20% (on average +300-500 kcal daily).

2. If you follow the rules and do everything right, but your muscles are not growing, increase your carbohydrate intake at breakfast and after training by 40-50 g.

3. Don't panic when muscle growth stops. Muscles grow in leaps and bounds. After several weeks of progress, stagnation may occur, and after a week or two, growth will begin again.

4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but also do not correlate with a healthy lifestyle in general.

5. To achieve muscle growth, you need to follow the following daily ratio of macronutrients consumed: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.

Squirrels. One gram of protein contains 4 kcal. Main sources of protein: chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas and soy. Animal proteins (meat, poultry, milk, fish) are more nutritious than plant proteins (nuts, beans, peas, soy).
Carbohydrates. Carbohydrates contain 4 kcal per gram. Main sources of carbohydrates: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, grains.
Fats. Fats contain 9 kcal per gram. Main sources of fat: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, cookies, potatoes, nuts, olives, chocolate. Animal fats are more harmful to the body, primarily for the cardiovascular system, than plant fats.

7. You should drink enough water. .

An approximate daily diet for muscle growth for a man weighing 75-80 kg is as follows:

First breakfast: 2 whole eggs, 7 egg whites, 1 bun, 3 teaspoons jam, large banana.
Lunch: 150 g chopped boiled breasts without skin, 1 piece of low-fat cheese, 4 tbsp. tablespoons low-fat mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened flatbreads.
First lunch: 250 g grilled beef, 100 g pasta, 3/4 cup tomato sauce.
Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. spoons of low-fat mayonnaise, 1 cup of vegetable salad.
First dinner: 500 g skim milk, 2 scoops whey protein, 3 tbsp. spoons of honey.
Second dinner: 240 g of boiled fish, 240 g of boiled beans, 1 cup of boiled carrots.

Drinking regime

Drinking regime is an important element of a healthy lifestyle. Water is the basis of any living organism, including the human one. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the structure of new blood cells, the normal functioning of ligaments and joints, and kidneys. Drinking enough water helps control your appetite.

What is the correct drinking regime? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. Under no circumstances should you follow such diets. You will gain the desired -5 kg in a week, but the body will be dehydrated, which will affect your well-being and functionality. Once you start drinking again when you want, the weight will come back. Remember, the amount of water per day for an adult is 2-2.5 liters, divided into equal doses after the same amount of time. Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.

It is important to drink the right amount of water for those who play sports. If the body is dehydrated, energy is absorbed 10-30% worse, which directly affects the intensity of training and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up - this speeds up metabolism and has a beneficial effect on the digestive system.

Useful information

A detailed and convenient table of caloric content of individual products and ready-made dishes indicating the amount of proteins, fats and carbohydrates and a recipe analyzer for the content of biologically significant nutrients.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. For each question, only 1 option can be correct. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on completion. Please note that the questions are different each time and the options are mixed.

Delicious recipes for proper nutrition. Healthy eating rules

Healthy and balanced menu for the week

The best recipes for healthy dishes

What is proper nutrition

Basic principles of healthy eating

Meal frequency

Regularity

Adequacy

Balance

Only the most useful

How to create a healthy menu for the week

Breakfast

Healthy eating for lunches

Lunch on your menu

Afternoons

Dinners

Menu for one week for a girl

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Healthy breakfasts

Lunch on healthy nutrition

Dinners on healthy nutrition

Dessert on healthy nutrition

Basic principles of healthy eating

Sample healthy food menu

First breakfast

Lunch

Dinner

First course

Second course

Video: simple healthy recipes for every day

What is proper nutrition?

Whole grain bread, oatmeal, rice and pasta

Vegetables

Fruits

Meat, poultry, fish, dry beans, eggs and nuts

Milk, kefir, cheese, yogurt

Fats, oils and sweets

Daily diet options according to the food pyramid

Option 1

Option 2

Calculate your total daily energy expenditure (TDEE)

What do you need to know when planning to lose weight?

What you need to know about proper nutrition for muscle growth?

Drinking regime

Useful information

Test your knowledge