Proper nutrition diet: menu planning and prepared recipes.

Various problems with health, skin, weight, well-being sooner or later make a person think about proper nutrition. Proper nutrition is not always a strict diet, not the absence of goodies in the diet, not exhausting yourself. This is a way of life that needs to be approached consciously.

healthy nutrition- this is the foundation on which the general healthy and vigorous state of the body, excellent mood, external attractiveness and performance are built.

The principles of proper nutrition.

Proper nutrition is based on the following principles:

1. variety of diet. To lose weight, you do not need to eat only kefir and cucumbers! The menu must be tasty, healthy, varied.
2. power fraction. Daily calorie intake should be divided into three main meals and one or two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. There are cases when a person is strictly shown three meals a day, for example, in case of carbohydrate metabolism disorders, with insulin resistance. And in some cases, like fatigued adrenal syndrome, five meals a day are necessary, fasting will do more harm than good.
3. Most of the menu should be natural products., without artificial additives, sugar and sweeteners.

At the same time, the diet should be adjusted to the norms of calories, proteins, fats, carbohydrates, if, in addition to switching to proper nutrition, you have the task of adjusting your weight.

There are a few more principles that will help you improve your diet.:

• drink enough (at least 2 liters per day) of clean water;
• eat when you started to feel hungry - it is very important to eat exactly when you feel hungry, preferably without snacks, for the prevention of insulin resistance, ideally - three meals a day;
• chew each bite well, and even more so, eat slowly, consciously, chew with the fork to the side;
• eat in a calm state;
• focus on the process while you eat;
• eat sitting down, preferably with both feet on the ground;
• actively move throughout the day - at least 10, 000 steps per day have not been written off;
• eat freshly prepared food;
• eat more fiber - fresh fruits and vegetables;
• eat fish at least 2 times a week to get omega 3 fatty acids from food.

How to start the transition to proper nutrition

The transition to a new type of nutrition consists of five steps:

1. Eliminate foods that are not beneficial for the bodythat contain so-called "empty calories". These are cakes, confectionery, sweets, sausages and semi-finished products, mayonnaise, sauces.
2. eliminate alcohol. Some studies show that such drinks affect the neurons in the brain that are responsible for appetite. The more a person drinks, the more he eats. Likewise, the intake of alcoholic beverages is usually accompanied by various snacks, snacks, which is highly undesirable.
3. Water balance monitoring. Every day you need to drink at least 1. 5 liters of pure water. The approximate rate is calculated using the formula: 30 milliliters per kilogram of ideal weight.
4. dieting. As already mentioned, it is necessary to divide the daily caloric content into several meals. For everyone, establish the most convenient time and respect it. The schedule should be approximately the same for every day.
5. gain strength and patience. Switching to a new lifestyle can be challenging.

In fact, the process of changing habits is extremely complex. The usual advice will not help. Don't read internet weight loss reviews about magical diets. In fact, only two percent of people can safely lose weight on their own at home. In all other cases, the qualified help of weight loss specialists is required. These are nutritionists, psychologists and personal consultants.

List of products for proper nutrition

When creating a healthy eating plan, be sure to include the following items on your menu:

1. Sea fish and shellfish. Fish oil reduces the risk of cholesterol plaques, heart attacks, and strokes. The presence of fish in the diet improves the condition of hair and nails. Omega 3 fatty acids are structural components of cell membranes. They are necessary for the plasticity and fluidity of cell membranes. The cardiovascular system and the brain are the first to suffer when Omega 3 fatty acids are deficient, since they are the ones that most need DHA acids (the highest concentration of DHA is in the brain, especially in the gray matter). The lack of plasticity of the cell membranes of the brain leads to a decrease in human cognitive abilities, psycho-emotional disorders.
2. Eggs. Prevents stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein, and we need protein for the functioning of many body systems: it is both the building material of the body's cells and the foundation of the immune and enzyme systems.
3. berries. Any berry slows down the aging process in the body. They should be on the table for those suffering from diabetes and overweight. Berries are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in high amounts in fresh berries such as sea buckthorn, cranberries, grapes, blueberries, mountain ash, currants, and pomegranates.
4. legumes. They perfectly satisfy hunger, provide the necessary energy supply, improve the digestion process. Do not forget that all legumes must be soaked before cooking.
5. whole grains. Bread and pasta made from whole wheat varieties saturate the body with the "proper" carbohydrates that are safe for the figure. And wholemeal flour dishes prevent the onset of obesity, heart disease, and diabetes.

6. Dairy products. Those who are afraid of getting better should choose low-fat dairy products with no added sugar.
7. Vegetables. They should be on the table of anyone who monitors their diet. Orange and red vegetables are considered especially useful.
8. Olive oil. Eliminates toxins from the body, reduces cholesterol, takes care of the health of the liver.

What foods should be avoided

Certain foods are contrary to the principles of healthy eating. It is necessary to exclude them from the diet or reduce their use to a minimum. These include:

1. store bought canned food. In order for meat, fish, vegetables and legumes to be stored for a long time, manufacturers add dyes and preservatives to them, a lot of salt and vinegar. Preference should be given to home preserves, but you should not even get carried away with them.
2. mayonnaise-based sauces. Loved by many, cheese, garlic, chili and other sauces are made with mayonnaise. This dressing does not bring any benefit to the dish.
3. smoked meats. When smoking meat and fish, a lot of salt is added. Eating such foods overloads the kidneys.
4. fried food. They are often cooked with low-quality oil, which causes excess weight.
5. sweet carbonated drinks. They contain a lot of sugar, which is deposited in the body in the form of extra pounds.
6. sweet. They are called "fast" carbohydrates. If they are not consumed immediately, they will become overweight.

How to make a proper nutrition menu, what to look for

To make a proper nutrition diet, you need to take into account all its features. There is no universal menu, just as there are no identical people. For example, the standard menu will not suit a person with gluten intolerance, since it contains it. First you need to establish what restrictions individual diseases can impose and, observing them, adjust the menu personally. It is recommended to consult a doctor or nutritionist.

calories- this is the amount of energy that is formed during the breakdown and processing of food. It ranges from 1, 800 to 3, 000 kcal per day, depending on: age, lifestyle, metabolic rate.

If you lead an active lifestyle and play a lot of sports, then your menu will be higher in calories from protein foods than the average person, for active muscle growth and maintaining a fast metabolism.

With a sedentary lifestyle, on the contrary, it is necessary to reduce the proportion of carbohydrates and unhealthy fats in order not to gain weight, since the calories consumed in excess are not burned.

The approximate proportion of substances per day is:

• Proteins - 25-35%
• Fats - 25-35%
• Carbohydrates - 30-50%

Proteins are high molecular weight nitrogen-containing substances, consisting of amino acid residues linked by peptide bonds.

By origin, proteins can be divided into animal and vegetable. Animal protein sources include all meat products, fish, eggs, fatty cheeses. Plant proteins are found in green leafy vegetables, green vegetables, algae, legumes, nuts and seeds.

General Recommendations for Protein Intake- 1-2 g/kg of weight. That is, if your weight is about 60 kg, you need 60-90 grams of protein, half of which should come from vegetable protein.

Also an important point: an excess of protein in the diet can have rather sad consequences - this is a huge load on the liver, kidneys and the detoxification system in general.

fatsThey are organic compounds formed by esters of glycerol and fatty acids. Fats are vital for us, especially for women. And we, as always, if we go on a diet, first of all we reduce fat consumption.

Fats are divided into saturated and unsaturated, which in turn are divided into monounsaturated and polyunsaturated. Saturated fats include all animal fats, butter, and coconut oil. Unsaturated fats are all vegetable fats, avocados, nuts, olives, seeds, fish and shellfish.

It is important to monitor the proportion of saturated and unsaturated fats, since normally the predominance is in favor of the former, although it is better the other way around, since it is the unsaturated fats that constitute the basis of all cell membranes.

The norm of fats for an adult is 1, 5-2 g / kg.

When eating fats, keep in mind the ratio of Omega 3 to Omega 6, which should ideally be 5/1. This means that Omega 3 fatty acids in the diet must be more. Western diets do not contain omega 3 fatty acids and contain excessive amounts of omega 6 fatty acids compared to the diet on which humans evolved and their genetic patterns were established. Excess omega-6 polyunsaturated fatty acids (PUFAs) and very high omega-6/omega-3 ratios found in today's Western diets contribute to the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory diseases, and autoimmune, while elevated levels of omega 3 PUFA have an inhibitory effect.

carbohydratesare inorganic compounds containing carbon (C) and hydroxyl groups (OH). Carbohydrates serve as the main substrate for energy production in our body. In addition, carbohydrates are the most important participants in digestion, they stimulate the work of the large intestine.

Carbohydrates can be divided into simple and complex. Simple carbohydrates are white, water-soluble crystals that taste sweet. They have a high glycemic index and significantly increase blood glucose levels. These include all products made from white flour, pasta, preserves, jams, honey, sugar, and some dairy products. Complex carbohydrates, in turn, have a mechanical effect on the intestines, they do not provoke such a significant increase in insulin and blood glucose. Complex carbohydrate sources include grains, vegetables, fruits, berries, and legumes.

The carbohydrate intake rate is 3-5 g / kg of weight.. With moderate and high physical activity, the need can increase to 7 g/kg of body weight.

The following are examples of an average diet of adequate nutrition for each day for a child, a woman, and a man. In each case, you should make an adjustment based on how active you are and your own taste. Everyone should avoid large amounts of sugar, soft drinks, flour, convenience foods, and fast food. You need to eat fractionally up to 4-5 times a day, and get the main amount of food in 1 half of the day.

Women

On average, a woman needs to eat between 1, 800 and 2, 000 kcal. The fair sex has a slower metabolism than men, so they gain weight faster. At the same time, the growth of muscle mass is difficult, unlike men.

During pregnancy, there is an active growth of another creature, and in a sense you really need to "eat for two. "The caloric content of the diet for a pregnant woman should be from 2500 to 3500 kcal, so that there are enough nutrients for the growth of the child and further lactation. Otherwise, the embryo "gets" what it needs from the mother's own body, destroying the teeth and reducing the total weight.

Men

In men, the metabolism is much more active, by nature there are more muscle tissues that require active nutrition with protein foods. On average, a man eats between 2, 000 and 2, 900 kcal per day. The caloric content of food increases especially in youth, during the period of muscle development and rapid growth.

Kids

Throughout life, a person grows so actively and develops only in childhood. Therefore, the caloric content of a child's food should increase approximately every six months. When exercising in sports sections, the coach will help to adjust the norm, taking into account the loads, and if the child is prone to obesity or underweight, the pediatrician and nutritionist will help. Each age has its own norm, depending on the needs of the moment. After 12-13 years, the calculation is almost like that of an adult, taking into account active sexual development.

It is also necessary to properly distribute proteins, fats and carbohydrates throughout the day.The basic distribution rules are as follows:

• Breakfast- complex carbohydrates. The optimal solution is to take cereals. However, do not forget that breakfast, in addition to complex carbohydrates, must include proteins and fats for a balanced diet. Porridge can be supplemented with oils, you can eat an additional one or two eggs.
• Dinnercomplex carbohydrates, white meats and vegetables. Perfect for stew with salad.
• Dinner- poultry, fish, eggs. Reduce the amount of carbohydrates consumed at night by adding more protein. Carbohydrates are necessary for energy, proteins for the regeneration of cells and tissues.
• remove the usefast carbohydratesafter 4: 00 p. m.
• includes snacks, if it is difficult to bear the gaps between the main meals, preferably fatty.

Menu Planning for Proper Nutrition

Try to make the right menu yourself. Feel free to include in your diet what you love, remember only moderate amounts of portioned foods, as well as the correct ratio of BJU. To do this, you can use examples of ready-made menus, widely and variously presented on the Internet.

Breakfast

Try not to skip your morning meal. It is he who plays an important role in good health throughout the day.

Sample breakfast menu:

• Porridge + fruits or nuts + honey.
• Omelette + cheese + rye bread.
• Cottage cheese + fruits + honey.
• Oatmeal.

Dinner

Lunch is traditionally the main part of the daily diet in Russia. By skipping lunch, you can lead to a growing feeling of hunger at night, then it will be difficult to eliminate excess food.

Sample lunch menu:

• Meat, fish + garnish + vegetables.
• Vegetable soup + meat, fish.
• Stewed vegetables + meat, fish.

The mandatory components of a healthy lunch are complex carbohydrates and proteins.

Dinner

It is generally accepted that a full dinner should be no later than 2-3 hours before bedtime. But skipping dinner can affect sleep impairment, lead to increased hunger.

Sample dinner menu:

• Chicken, fish + vegetables.
• Vegetable salad + eggs.
• Vegetable casserole.
• Vegetable salad with quinoa or other cereals.

Appetizers

If you're struggling with three clean meals a day, you can and should add snacks. Fatty snacks, like nuts, are best.

Recipes for proper nutrition.

In order for proper nutrition to easily enter life and become an integral part of it, it is necessary to take care of the diversity of the diet. You can buy a recipe book with photos and step-by-step instructions. The recipes are on thematic sites. Here are some interesting options.

protein pancakes

The fastest breakfast is protein or protein pancakes. Even a novice cook can cook them.

Ingredients:

• dry protein mix for baking - 100 grams;
• any milk - 100 milliliters;
• sugar substitute or berry syrup;
• any fruit or berry to decorate, serve.

Blend ingredients until smooth. Bake pancakes in a dry pan without adding oil.

Curd dessert with fruit and jelly

The favorite dessert of schoolchildren is cottage cheese with fruits. It will be able to replace sweets, various sweets, cakes. It's so easy to make and doesn't even need to be baked.

Ingredients:

• fat-free cottage cheese - 200 grams;
• low-calorie sour cream or Greek yogurt - 100 grams;
• sugar substitute or honey to taste;
• a tablespoon of lemon juice;
• a bag (15 grams) of gelatin;
• 100 milliliters of water;
• any fruit

Dissolve a bag of gelatin in water, let it swell. Mix it with cottage cheese, sour cream, sugar substitute until smooth. You can beat with a mixer or mixer. Put the bottom of the container with fruit, on top - the layer of curd, on top of the berries. Put in the refrigerator for an hour.

Banana Bran Cheesecakes

Another easy recipe for beginners is light, cheap and easy cheesecakes with banana and bran.

Ingredients:

• fat-free cottage cheese - 300 grams;
• a chicken egg (only protein can be put);
• banana;
• wholemeal flour - 3 tablespoons;
• bran - 2 tablespoons;
• a pinch of salt;
• sweetener to taste

Mix all the ingredients and bake in a dry pan without adding oil. Flour can be replaced with ground oatmeal in a coffee maker.

radish salad

A quick and simple dinner recipe for beginning chefs of proper nutrition.

Ingredients:

• radish - 150-200 grams;
• a mixture of lettuce leaves - 100 grams;
• a small carrot;
• a bunch of green onions;
• three cloves of garlic;
• salt to taste;
• vegetable oil for dressing.

Finely chop vegetables and herbs, mix with vegetable oil, rub garlic on a fine grater.

beet salad

The simplest, most delicious and familiar salad from childhood is beets.

Ingredients:

• boiled beets - a small;
• two or three cloves of minced garlic;
• three tablespoons of sour cream or Greek yogurt;
• Salt.

Mix all ingredients. Serve with parsley.

salad with tuna

A good option for dinner is a salad with tuna.

Ingredients:

• canned tuna in its own juice - one can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• a cucumber;
• a light bulb;
• a mixture of lettuce leaves;
• olive oil for dressing;
• a little lemon juice;
• Salt.

Cut the ingredients, mix, season with lemon juice and olive oil.

Vegetable soup with chicken

Soups should be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetables with chicken.

Ingredients:

• two small potatoes;
• a light bulb;
• a carrot;
• Bell pepper;
• tomatoes;
• chicken fillet.

Cut the chicken into cubes, boil. Add vegetables, salt to the broth, cook until tender. When serving, you can decorate with herbs.

carrot soup

In the ranking of the most interesting TOP dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical about it. It is believed that such food cannot be tasty. But, having properly prepared carrot soup once, many leave it in their diet.

Ingredients:

• three large carrots;
• Two potatoes;
• a tablespoon of butter;
• a light bulb;
• three cups of chicken broth or water;
• salt, spices (curry, ginger, cardamom).

Boil vegetables until tender. Beat in a blender to puree, adding broth, butter, spices.

Brussels sprout soup with cream

This soup can be cooked on the stove top or in a slow cooker.

Ingredients:

• chicken broth - liter;
• Brussels sprouts - 300 grams;
• a carrot;
• leek - half root;
• onion - one piece;
• two tablespoons of butter;
• two or three potatoes;
• 100 milliliters of cream;
• egg;
• salt, ground black pepper, nutmeg, bay leaf.

Boil vegetables until tender. Beat in a blender until smooth, adding broth, cream, butter, spices.

Tomato soup

You can quickly cook tomato soup for dinner. This is a delicious, unusual, but simple and healthy dish.

Ingredients:

• tomatoes - 1 kilogram;
• onion;
• a few cloves of garlic;
• cream - 100 milliliters;
• two spoons of olive oil;
• salt, oregano, basil.

Blanch the tomatoes with boiling water, remove the skin and simmer with the addition of onions. After they get a uniform consistency, add oil, spices, salt.

light stewed cabbage recipe

You can stew cabbage in a saucepan, slow cooker, or in a regular skillet. This simple dish can be a nice dinner or side dish for lunch.

Ingredients:

• white cabbage - 500 grams;
• small light bulb;
• carrot;
• two tablespoons of vegetable oil;
• salt, black pepper.

Finely chop the onion and cabbage, grate the carrots. Cook over low heat in a pan with oil and water until tender.

Baked chicken with vegetables

The perfect lunch is baked chicken with vegetables.

Ingredients:

• chicken fillet;
• Bell pepper;
• Tomatoes;
• onion;
• carrot;
• dad;
• two tablespoons of vegetable oil or low-fat sour cream.

Cut vegetables and meat into pieces, put them in a mold, add butter or sour cream. Bake in the oven until done, about 30-40 minutes.

Chicken fillet in mustard sauce

This option is suitable not only for everyday dinner, but also for a festive party.

Ingredients:

• chicken fillet - 500 grams;
• a carrot and onion;
• three tablespoons of low-fat sour cream;
• two spoons;
• two teaspoons of flour;
• a glass of boiling water;
• a little vegetable oil.

Marinate the meat in advance in sour cream and mustard, leave for an hour and a half. Fry carrots and onions in a pan, add meat and boiling water. Cook over low heat until ready.

zucchini casserole

An interesting option for dinner or lunch is a casserole with zucchini.

Ingredients:

• vegetable marrow;
• a light bulb;
• a bell pepper;
• tomatoes;
• two or three eggs;
• 200 milliliters of kefir or low-fat sour cream;
• some low-fat cheese;
• salt, pepper, herbs to taste.

Cut the vegetables into thin strips. Lay out in layers, spreading with sour cream or kefir. Cook in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.

Diet pilaf with chicken

Pilaf is usually cooked with pork. It turns out quite fatty, heavy. A healthy alternative, but no less tasty, is with chicken.

Ingredients:

• chicken fillet;
• carrot;
• onion;
• rice (polished or brown) - a glass;
• water - two glasses;
• two tablespoons of vegetable oil.

Cut the chicken breast into cubes, fry with onions and carrots over low heat. Pour a glass of rice, pour water and simmer until tender.

Proper nutrition is a tasty, healthy and varied diet that provides not only a beautiful figure, but also good health and good health.