Delicious recipes for proper nutrition. Healthy eating rules

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

While eating, do not rush, eat at an average pace, but rather slowly.
Do not grab food on the run, but sit at the table and eat calmly.
At one time, you do not need to fill your stomach so that you cannot get up from the table. Know the measure, do not stretch your stomach, get up from the table with a slight feeling of hunger.
Every day, your menu should include vegetables (cucumbers, tomatoes, radishes, onions), greens, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
Do not cook a lot at one time, because. you have to put food for tomorrow in the refrigerator. Fresh food is more beneficial for the body, it contains more vitamins and other useful substances.
Do not stuff your mouth full, and do not swallow large pieces of food. Help your stomach, it will be grateful to you for it. Healthy eating means eating small amounts of food.
If you suddenly drink water during or after a meal, you will dilute the gastric juice, and this is bad. Drink 15-20 minutes before a meal, 1 glass of water 200 ml.
Healthy eating says - the main part of the daily menu, you need to eat before lunch. In the evening or after 6 pm, try to eat foods rich in protein and fiber.
Try not to fuss at the table, but to be in a calm, measured state.
Sometimes hunger is confused with thirst. First we went to the kitchen or office and drank 150-200 ml of water. After 20 minutes, if the feeling of hunger remains, then go boldly eat a healthy diet.
Give preference to natural products, not any chemistry. Take care of yourself and your loved ones. Healthy eating for every day is your choice.

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

Healthy and balanced menu for the week

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

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

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

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

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

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

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

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

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

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

Thursday:

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

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

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

Friday:

Breakfast: Hercules porridge, a glass of milk, oatmeal cookies.

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

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

Saturday:

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

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

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

Breakfast: Salad of vegetables and herbs, steamed fish, tea.

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

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

The best healthy recipes

Recipe #1: Light Vegetable Soup

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

Recipe:

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

Recipe number 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

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

Recipe:

A head of cauliflower must be washed, disassembled into inflorescences and boiled a little, until the state is half ready.
Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, pour out the flour and cook the sauce for 4-7 minutes and stir occasionally. Whisk a couple of egg yolks and add them to the sauce, then cook to thicken in a bain-marie.
Take a baking dish and grease it well with butter (do not overdo it). Put there boiled chicken fillet and diced, cauliflower, broccoli, cut carrots for beauty, cut into circles, salt to taste.
Pour sauce over the whole thing and sprinkle cheese on top.
Final part. Place in the oven for about 15 minutes and bake until nicely golden.

Recipe #3: Sardine Rice Salad

Ingredients (based on 3 servings per day):

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

Recipe:

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

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

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 a competent distribution of calories, taking into account the compatibility and environmental friendliness of products.

What is proper nutrition

The purpose of proper nutrition is to:

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

Attention! Any strict restrictions (including starvation) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

the daily menu brought gastronomic joy and a feeling of satiety;
energy balance was maintained (the correct ratio of calories consumed and expended 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 the “usual” one in that benign and natural products become a priority - with a complete rejection of various synthetic substitutes);
correct certain diseases (as an example, the exclusion of sugar against diabetes, the rejection of marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a 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 sparing mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be sold by the hour - at about the same time every day. And so the whole week. This approach adjusts the stomach for the timely release of digestive enzymes in the right amount.

Adequacy

Avoid overeating, but at the same time, don't starve yourself for "great goals." Plan your diet so that you never feel hungry. It's a well-known fact that fasting people often start gaining weight quickly after their weight loss diet is over;

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

balance

There must be harmony in everything. Plan your weekly intake of fat, protein, carbohydrates, water, and salt. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable ratios of proteins / fats / carbohydrates (BJU).

Also, always remember the calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. Their excess will lead to an increase in fat reserves. The disadvantage - to the depletion of the body.

Attention! People who are actively involved in sports or receive heavy physical activity should not underestimate the amount of daily calorie intake.

According to scientists, the daily calorie requirement:

Only the most useful

The diet of proper nutrition should include only benign products. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write to yourself in a conspicuous place a set of elementary rules:

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

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

How to make a healthy menu for the week

Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then - for a month). Here are indicative meals to help you start your planning.

Breakfasts

Take any example from the list or modify it:

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

Attention! The diet should include items corresponding to the calorie table and the ratio of BJU.

Healthy food for breakfast

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

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

Dinners 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 (as an example - mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed on water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

afternoon tea

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 pieces;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
nuts are not overcooked.

Dinners

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

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

Menu for one week for a girl

And here is a good example of a balanced weekly diet for girls and young women. This category is most concerned about their diet, since it most directly affects the state of appearance.

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to maintain both internal health and external beauty?

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

Monday

cocoa with sugar and milk - 1 cup;
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 cup.

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 bran biscuit;
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;
Cup of coffee;
bran bread;
2-4 slices of low-fat cheese.

Lunch:

citrus juice;
crackers or large-grain cookies;
sweet curd or yogurt.

thick borsch in meat broth;
sour cream for dressing 1 tsp or st. a spoon;
potatoes stewed with meat;
vegetable mixture (green peas with onions or olives with bell peppers);
Rye bread;
a glass of any tea.

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

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

Wednesday

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

Lunch:

dried fruits;
sweet curd.

canned stewed meat;
garnish 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 steam fish;
stewed cauliflower and cabbage with tomatoes;
brown or red rice;
melissa tea with oregano.

Thursday

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

Lunch:

yogurt with a fat content of not more 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.

compote from berries;
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);
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 fruits compote;
crispy crackers 2-3 pcs.

Steamed fish;
vegetable stew;
kefir or yogurt;
black bread.

Saturday

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

Lunch:

sweet cottage cheese;
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.

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

Sunday

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

Lunch:

dark chocolate 20-25 g;
crispy slices 2 pcs.;
raw 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 a salad or sliced;
brown rice or pasta made from coarse flour;
herbal tea (mint, oregano, thyme).

No matter how elaborate your menu may be, remember additional health promotion measures: adequate sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, control weight and other vital signs. 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 syrniki

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 to be a neat shape (washers), you need to heat the pan in advance and remember that it must be dry.

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

Since cheesecakes are dietary, there is little flour. The dough may start to stick to your hands, moisten them with plain water. Roll into a ball and gently press it onto the non-stick pan.

Fry at a low temperature until golden brown. Then turn 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. Enjoy your meal!

On a note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only fat-free in it there are much fewer nutrients and vitamins, and the taste is more insipid.

The classic of the genre is oatmeal. One of the favorite breakfast options for an athlete, losing weight and even the simplest person who does not particularly monitor the balance of nutrients in his body.

But when you constantly eat the same thing, it gets boring. Healthy food simply cannot be discarded, so it is easy to model a new delicious option.
Oatmeal with cottage cheese

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

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

Lunches on proper nutrition

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

So that the rest of the day does not suffer from heaviness in the stomach or indigestion, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - soups from spinach and mushrooms.

Mushroom cream soup

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

Mushroom soup can be cooked in both meat and vegetable broth. Since the soup is dietary, the broth will be vegetable. To do this, boil the onion, carrot, potato 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 a transparent color, add a drop of water and leave to stew.

In parallel, cut the mushrooms into slices, add to the onion, salt and pepper. Saute until all liquid has evaporated.

Next, the fried mushrooms with onions must be added to the potatoes with vegetable broth and mashed with an immersion blender until smooth. Pour cream and milk into the resulting mass. Season to taste and bring to a boil.

On a note! Croutons go well with cream soup. And in order for them to be dietary, it is enough just to take ordinary 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 of onion;
100 g of arugula;
1 bunch lettuce;
4 cloves of garlic;
1.5 liters of vegetable broth;
A glass of 10% cream/milk;
Salt/pepper to taste.

The preparation of this vitamin, and most importantly, gourmet dish will not take you more than 30 minutes.

Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. After the broth is ready, take out all the vegetables, except for the potatoes.

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

Cut the boiled potatoes into pieces, add ready-made spinach and onions to it, chop until a homogeneous consistency.

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

Season the fragrant 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 leafy salads.

Dinners on proper nutrition

With proper nutrition, it is very important not to forget to have dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.

For dinner, it is better to give up light carbohydrates and too fatty foods. An ideal plate will be vegetables and protein, whether it be fish, meat or cottage cheese. They will saturate our body and protect the muscles from catabolism all night. Fortunately, there are plenty of fitness recipes for a proper and healthy diet, corresponding to a light dinner.

Salad "Exquisite"

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

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

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

Diet "Meat in French"

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

In order for the meat to turn out tender and juicy, the fillet must be cut into thin strips and beaten well. Put in a mold, salt and season.

Cover the mold with foil beforehand so that the dish does not burn!

Finely chop the onion into rings, put a neat layer on the meat. Chop the tomatoes into circles, this will be the next layer on top of the onion.

Spread tomatoes with natural yogurt.

The final touch of the dish will be cheese grated on a coarse grater.

Bake in the oven until golden brown on the cheese!

Festive, but at the same time a light dish is ready! Enjoy your meal!

Remember! The classic "meat in French" is made from pork, but if the goal is to lose weight on proper nutrition, then it is better to refuse fatty pork. Choose turkey or chicken.

chicken cheesecakes
Among the healthy recipes for proper nutrition, chicken dishes occupy one of the leading positions. Unusually, cheesecakes are not only rich. They can be made from meat and, without fear of extra pounds, eat at dinner according to all the rules:

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

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

Add vegetables and chopped greens to minced chicken. Add bran to the mass, then salt and season.

Line a baking sheet with foil or baking paper.

Blind nests, making a recess in the middle, put on a baking sheet. Bake in the oven for 30 min.

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

The finished dish can be sprinkled with your favorite fresh herbs. Enjoy your meal!

Dessert on healthy eating

On the Internet, in glossy magazines and books, there are now a huge number of ways to cook healthy food. Recipes for dishes with proper nutrition with a photo 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 food, let there be another very tasty recipe.

banana ice cream
Summer is here, which means it's getting harder and harder to get past ice cream. But, unfortunately, in the store it is completely with 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.

Optionally, you can add coconut, cocoa, nuts.

This very simple recipe completely replaces store-bought ice cream. After all, the consistency of a 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 after a few months after changing the usual diet, an improvement in health status can be noted.

Many people mistakenly assume that a well-organized diet is a complete rejection of tasty foods, but this is not so, because healthy food recipes for every day for which they amaze with their abundance will allow a person to eat not only healthy, but also tasty!

Basic principles of healthy eating

There should be only when there is a feeling of hunger, but the gaps between meals are no more than 5 hours.
It is best to eat while sitting, slowly and, most importantly, chewing thoroughly.
At one time, you can eat no more than 3 dishes.
During and after meals, you should try not to drink liquids for about 40 minutes.
There is a need for foods that contain fiber (vegetables, herbs, cereals).

Compliance with 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 a healthy diet:

Sample healthy food menu

Tasty and healthy food (recipes will be presented below) usually consists of five meals a day. For breakfast - slow carbohydrates (a piece of gray bread with butter, cereals, tea with honey). For a 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 fruits.

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 consider in more detail recipes for a healthy diet for a week in the next part of the article.

First breakfast

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

Millet porridge

Rinse well 1 cup of millet. Pour into a saucepan, pour 500 ml of boiling milk and put it on a slow fire 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 a change, you can put honey, fruit jam, jam or berries in the porridge.

fruit pudding

Fruit pudding is the perfect breakfast for kids. To prepare the dish, you will need several types of fruits, which you will need to beat in a blender, add a little nut and 1-2 eggs beaten with sugar and salt. Next, you need to mix everything and bake in the oven for 15 minutes.

Cottage cheese casserole

For cooking, 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 curd casserole a more piquant taste, add a little dried fruit, vanillin, cinnamon.

Lunch

After a morning meal, after about 3 hours, you can eat a second breakfast. You do not need to prepare special dishes for this, because it is best to arrange a snack with healthy foods.

So, between the 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 an apple;
a slice of cheese;
any vegetables;
a handful of nuts and (or) dried fruits.

Dinner

When preparing the first and second courses, it is necessary to exclude frying. Salads should be seasoned not with mayonnaise, but with low-fat sour cream. If you need to add vinegar, then it must be replaced with lemon juice.

First course

Greek bean soup

Boil the beans until half cooked, drain all the water. Cover the beans again with water and boil for 20 minutes. Remove from stove and let steep for one hour. Then put the 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, add salt and black pepper.

Tomato puree soup

This soup is suitable for the summer season, when it is stuffy and there is simply no desire to devote several hours to cooking. Scald a kilogram of tomatoes and remove the skin from them, cut 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 a healthy diet for every day can be used for family feasts.

Chicken with potatoes in a pot

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

All ingredients should be cut into small pieces. The bottom of the pots should be greased with sour cream and begin to be laid in layers: fillets, 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. At the end, you need to cover the pots with foil or cover with a lid and put in the oven for 40-50 minutes. Remove the lid/foil 10 minutes before serving to allow excess liquid to evaporate.

Braised fish with vegetables

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

Mix vegetables with pasta and send to stew, preheating vegetable oil in a pan. After 10 minutes, you need to add fillet, spices to the pan, pour all 500 ml of boiled water and simmer for 40 minutes.

Cheesecakes with cumin

For cooking, you need to grind 300 gr. cottage cheese, mix it in a bowl with 2 tbsp. l. flour, 3 eggs, 1 tbsp. l. sour cream, 1/2 tsp. cumin, salt everything and mix thoroughly.

The mass must be formed, roll in flour and fry in butter. Serve with honey, jam or condensed milk.

baked potatoes

To prepare a dish according to this recipe, you do not need to peel the potatoes, so they need to be washed and dried well. The root crop must be put on a baking sheet and sent for an hour in the oven, heated to 180 degrees. After it is cut in half, gently separate the pulp from the peel with a spoon and crush it.

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

Baked chicken breast with mushrooms

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

Salad is a nice addition to the main course. There are a lot of simple salad recipes for every day for a healthy diet, but the following are the easiest to prepare.

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. Be sure to add the salad, but only it must not be cut, but picked with your hands.

Salad of radish, carrots and nuts

Wash and chop vegetables, add 2 tbsp. l. chopped nuts, garlic clove, lemon zest, salt and pepper. For salad dressing, the following mixture is used: lemon juice with vegetable oil is whipped in a blender.

Deli with cheese

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

Video: simple recipes for a healthy diet for every day

Thanks to the above recipes for a healthy diet for every day, you can diversify your diet with delicious, satisfying and mouth-watering dishes.

What is proper nutrition?

In the sources, one can rarely find a clear and specific definition of the concept of healthy and proper nutrition. The most complete wording of this term is as follows:

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

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

Shelton also developed the nutritional concept of separate meals in the book " The right food combination". The idea of this diet is the incompatibility of certain foods when they are consumed at the same time. For example, the author argued that one should not combine food rich in proteins with carbohydrate-containing foods, combine milk with other foods, and fats with proteins. Separate nutrition interested not only those wishing to lead a healthy lifestyle, but also specialists in the field of dietetics and physiology. Clinical studies have been conducted, as a result of which it was possible to establish that it is useful not so much to separate meals as to eat healthy food, since weight loss and good body condition are not affected by the principle of food separation, but by a general decrease 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 China Study. This work was written by a famous specialist Colin Campbell, Professor Emeritus in the Department of Food Biochemistry at Cornell University, winner of the US 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 animal foods;
proper nutrition helps to control the influence of negative external factors on the body;
a properly composed diet will never harm the body.

Summarizing 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 to 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 activity, read about them in this article.

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

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 websites have appeared on the network containing information about healthy eating and giving recommendations for improving the figure. However, do not forget that the authors of blogs are not always professionals who really know their stuff. That is why, before you start applying 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 tip will help you weed out untested theories and thereby avoid the risk of 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 eat. According to the content of various nutrients and vitamins, all products can be divided into groups that will allow you to create an optimal diet during the day.

Based on the principles of proper nutrition, experts at the Harvard School of Public Health, led by American nutritionist Walter Willett, have developed a universal food pyramid for a person during the day. Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, and foods from the top of the pyramid should be eaten in limited quantities or completely excluded from your diet. In addition, it is worth noting that physical activity and sufficient fluid intake, preferably mineral water, also lie at the base of this pyramid.

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, which everyone needs. Contrary to popular belief, these foods do not lead to weight gain unless butter, cheese, or sauces are added to them.

Vegetables

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

Fruit

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

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

Animal foods 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 that the body needs. 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. You should choose low-fat varieties of dairy products for eating, as 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 abused, but they should not be completely abandoned either. Vegetable oils, which are a rich source of vitamin E, must be present in the diet (1 tablespoon per day is enough for the body). Products containing molasses can be useful as a source of iron.

Diet options according to the food pyramid

From these food groups, you can cook 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 bread toasts 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 fat-free cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet provides 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 makes many people turn to proper nutrition, since the main cause of obesity is the consumption of junk food, fast food and a lot of sweets. The path to a beautiful healthy body lies through building the right diet and diet.

In search of the optimal weight loss program for yourself, you should not immediately go to the Internet and study "revolutionary methods" that allow you to lose weight without the slightest effort and food restrictions. You should be wary of all the methods offered on the network, since quite often they are compiled by people who do not have a 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 right for you in accordance with your goals. If the consultation of a professional nutritionist is not available to you for any reason, you can take the advice of experts who lead websites, forums and blogs on weight loss, read books on this subject, while not forgetting to check the information offered to you, get acquainted with the reviews and recommendations of people in detail, who have experienced this technique.

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 needed by an adult human body daily is 1200 kcal. You can calculate the number of calories needed to maintain 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 classes 3-5 times a week);
1,725 very active (heavy physical activity 6-7 times a week);
1.9 extreme activity (very hard physical work, or intensive 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 consumption.

What you need to know when planning to lose weight?

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

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

3. If you began to sleep poorly or feel constant fatigue and irritability, your overall health worsened - these are sure signs that the diet is bad or the amount of food consumed is not enough, which can be detrimental to 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, while one cannot be completely abandoned and replaced by others. Read more. Consideration should also be given to express diets that allow you to lose weight in a short period of time. It should be remembered that having lost weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.

5. The number of meals - 4-5 per day. Portions are best kept small. It is advisable not to skip breakfast.

6. Useful products 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 is sure to work.

Finally, an example of a menu for the day for women:

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

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

In the case of a set of muscle mass, the same principle works as with weight loss, only in reverse order. If you want to gain weight, you need to consume more calories than your body uses per day. At the same time, a large amount of fast carbohydrates and fats should be avoided, which, unlike protein, are not directly involved in the process of creating muscle tissue and can accumulate in the body, creating an excess fat layer. 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 amount (according to 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 assigned to proteins. A well-known common truth is that in order to grow muscles, you need to consume 2 g of protein for every kilogram of body weight. In general, the nutrition process should be organized as follows: meals - 5-6 times a day every 3 hours, portions are average.

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

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

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

3. Do not panic during the period of muscle growth arrest. Muscles grow in leaps and bounds. After a few 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, soybeans).
Carbohydrates. Carbohydrates contain 4 kcal per gram. The main sources of carbohydrates: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, cereals.
Fats. Fats contain 9 kcal per gram. Main sources of fats: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, biscuits, potatoes, nuts, olives, chocolate. Animal fats are more harmful to the body, primarily for the cardiovascular system, than vegetable 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 muffin, 3 teaspoons jam, large banana.
Lunch: 150 g chopped boiled breasts without skin, 1 piece of fat-free cheese, 4 tbsp. tablespoons fat-free mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened cakes.
First lunch: 250g grilled beef, 100g pasta, 3/4 cup tomato sauce.
Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. spoons of fat-free mayonnaise, 1 cup of vegetable salad.
First dinner: 500 g skimmed milk, 2 scoops whey protein, 3 tbsp. spoons of honey.
Second dinner: 240 g boiled fish, 240 g boiled beans, 1 cup boiled carrots.

Drinking regime

Drinking regimen 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 construction 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 regimen? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. In no case should you follow such diets. You will get the desired -5 kg in a week, but the body will be dehydrated, which will affect well-being and functionality. It is worth starting to drink again when you want, and the weight will return. Remember, the norm of water for an adult per day 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 the metabolism and has a beneficial effect on the digestive system.

Useful information

A detailed and convenient table of calorie content of individual products and ready-made meals 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. Only 1 option can be correct for each question. 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 passing. Please note that the questions are different each time, and the options are shuffled.

Delicious recipes for proper nutrition. Healthy eating rules

Healthy and balanced menu for the week

The best healthy recipes

What is proper nutrition

Basic principles of healthy eating

Meal frequency

Regularity

Adequacy

balance

Only the most useful

How to make a healthy menu for the week

Breakfasts

Healthy food for breakfast

Dinners on your menu

afternoon tea

Dinners

Menu for one week for a girl

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Healthy breakfasts

Lunches on proper nutrition

Dinners on proper nutrition

Dessert on healthy eating

Basic principles of healthy eating

Sample healthy food menu

First breakfast

Lunch

Dinner

First course

Second course

Video: simple recipes for a healthy diet for every day

What is proper nutrition?

Whole grain bread, oatmeal, rice and pasta

Vegetables

Fruit

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

Milk, kefir, cheese, yogurt

Fats, oils and sweets

Diet options according to the food pyramid

Option 1

Option 2

Calculate your Total Daily Energy Expenditure (TDEE)

What 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