Eating Well: The Ultimate Guide for Beginners. How to calculate serving size. Dinner with proper nutrition. Description and recipes

A person’s health depends to a very large extent on what he eats. It is food that can increase immunity, performance, quality of life and push back the barrier of old age. But only proper nutrition can cope with all this.

The daily diet must be balanced. This means that it must include all the substances necessary for the body: fats, carbohydrates and proteins.

In order for nutrition to be complete, it is necessary to observe the approximate ratio of its components per day:

• proteins – up to 20%,
• fats – up to 25%,
• carbohydrates – 50-60%.

At physical work or playing sports, protein consumption should be increased to 40% of the daily diet.

Here are a few “postulates”, or recipes for further right actions, without which we cannot talk about proper nutrition.

1. In order to have good health, you need to eat fruits and vegetables every day: they contain sufficient amounts of vitamins and microelements. In addition, their fiber can increase the body’s metabolism, cleanse it of toxins and is useful for work. digestive tract. It is advisable to consume vegetables, fruits, and berries raw.
2. About drinks: it is recommended to drink at least 1.5 liters of clean filtered water per day. And various juices, teas, compotes and other liquid food should be another 1 liter.
3. And what is very important: with proper nutrition, dishes must be prepared correctly. If you boil, steam, or bake foods, your diet will become healthy. And when frying, if it cannot be avoided, you must use olive oil, and the process should not be long. In any case, you should not allow food to be overcooked, because then the food will not be tasty and healthy.
4. The most healthy diet is varied. In order for the body not to get used to the same food and to receive the full amount of fats, proteins, carbohydrates and vitamins, it is necessary to diversify the diet.
5. Healthy eating - 3-5 meals a day. If it is not possible to have a full meal, for example, due to work schedule, then the food should be prepared at home in advance. This diet will prevent you from overeating, which will have a positive effect on your health. For proper psychological well-being, you can arrange “rest days” from healthy food 1-2 times a month to relieve the nervous system.
6. And it is important to chew every piece of food thoroughly while eating so as not to spoil your stomach and overall health. You need to chew at least 20 times. As they say, he who chews long lives long. And no recipes will help if the person himself does not help himself.

From the table you can see which products should be preferred and which ones should be rejected.

This information and the list of recommendations below will help you create simple recipes proper nutrition for every day and on holidays.

Sample menu for the day

You can create recipes for healthy dishes yourself based on our sample menu.

• For breakfast, you can eat egg whites cooked in the microwave or in a frying pan, but without the yolks. Then - oatmeal or any other, drink a glass of low-fat milk or yogurt.

• Lunch should be hearty: main courses can be prepared with great variety. For example, boiled rice or buckwheat, durum wheat pasta, chicken or turkey fillet. A salad of fresh vegetables would be nice.
• The afternoon snack is light; any fruit or vegetables will do.
• For dinner, you can make a vinaigrette or vegetable stew, boil or steam fish.

Every housewife is rich in recipes for proper nutrition for every day. But over time they are forgotten. Maybe our selection will help you remember something forgotten or give you new ones culinary recipes? And the housewife will not rack her brains over what to cook today to make it tasty and healthy.

What can you cook for breakfast?

Simple recipes for proper nutrition are very easy to learn. You just need to either remember what you have forgotten, or take something new into your piggy bank.

The main thing is to want to comprehend this new thing

• Low-fat milk – 1 l
• Corn grits - 1 tbsp.
• Oil drain.
• Salt - a pinch
• Sugar tastes

Rinse the cereal, place it in a slow cooker, add butter, salt, and sugar. Pour in the milk and cook in the “Porridge with milk” mode until the end of cooking.

Delicious and healthy dishes for lunch

• Carrots – 2-3 pcs.
• Onion – 1 pc.
• Potatoes – 2 pcs.
• Vegetable oil – 1 tbsp. l.
• A pinch of salt, curry, dry ginger
• Cream - 200 ml
• Decoction of vegetables or meat - 3 tbsp.

Chop the onion and simmer in oil until soft and transparent. Wash the carrots and after peeling, cut into small pieces.

Peel the potatoes and cut them the same way.

Cook vegetables in broth until soft. Add spices, salt and fried onions to them.

Remove the pan from the heat and let the vegetables drain. Then use a blender to puree and add cream. Put it back on the fire and let it boil. It's delicious and healthy dish can warm up an autumn or winter day with its cozy color.

Bulgarians love him dearly, although he is cold. It is low in calories but quite filling. You can prepare it in a few minutes. What is the name of this mysterious “stranger”? This is famous

soup "Tator"

• Medium fresh cucumber – 2 pcs.
• Low-fat kefir – 1 tbsp.
• Garlic – 1 clove
• Ground walnuts - 2 tsp.
• Finely chopped greens (cilantro, parsley) - 1 tbsp. l.

Peel the cucumbers, cut into fine cubes or cubes. Pour kefir, add finely chopped garlic and nuts, herbs, lightly salt. Mix all the ingredients and let the dish sit for five minutes to fully release the flavors of the spices. If it turns out thick, then before eating it would be a good idea to add ice or very cold water.

Both for lunch and dinner - always good!

Healthy eating recipes do not always involve expensive food - this is why they are especially valuable. Sometimes from regular products, purchased at the supermarket, you can prepare a real masterpiece that can become your signature dish.

• Buckwheat - 1.5 tbsp. (300 ml)
• Dried porcini mushrooms – 0.5 tbsp.
• Onions - 1 pc.
• Olive or sunflower oil - 2 tbsp. l.
• Celery (dry root) – 1 tsp.
• Salt to taste

Wash dried mushrooms in warm water. If necessary, chop it. Pour into a saucepan. Pour in three glasses of water and leave overnight.

Remove the mushrooms and place in a sieve. But do not pour out the water, but heat it over medium heat, do not boil.

Pour buckwheat and mushrooms into a saucepan, add celery, salt, and pour mushroom infusion. The liquid should be 4-5 cm higher than the cereal. Cook the buckwheat at high boil for 10 minutes, then 10 minutes over low heat.

Finely chop the onion and quickly fry in oil until golden brown.

When the buckwheat is cooked, you need to add the fried onion to it without stirring. Wrap the pan to keep the buckwheat warm (15-20 minutes). Before serving, buckwheat should be carefully mixed with onion. This delicious dish goes well with freshly squeezed orange juice.

• Boiled rice – 150 g,
• Peas (canned) and corn - half a cup each,
• Sardines (canned) – 190 g,
• Cucumber, green onion, parsley
• Pepper and salt to taste

Slice the cucumber nicely. Divide the sardines into small pieces and mix with rice. Nicely and finely chop the parsley and green onions. Mix all ingredients.

• Hard cheese 150 g
• Corn (canned, canned)
• Raisins - a handful
• Garlic - clove
• 1-2 tbsp. l. homemade mayonnaise

Cut the cheese into cubes, add corn. Chop the garlic and add to the cheese and corn. Pour boiling water over the raisins, steam for about five minutes, then drain the water and add the raisins to the salad. Season the salad with homemade mayonnaise and serve!

Recipes for children

For children in nursery and in adolescence Tasty is especially important, and even more so healthy food. During this period, his growth is very active, he grows and builds muscle mass, all his organs develop, including the formation of a skeleton.
Children and teenagers should eat at least four times a day. Recipes for proper nutrition for children should be special.

Of course, not all children can eat in the morning, so breakfast for a child should be light and enjoyable. The optimal breakfast for a child can be porridge, cottage cheese, omelettes with various tasty additives. The child should have a snack before lunch. If he does not have lunch at school, parents should give him nuts, fruits, a sandwich with cheese or boiled meat, and juice.

A healthy lunch for a child after he comes home from school must consist of soup, meat or fish with a side dish. It can serve as boiled or stewed vegetables, legumes, pasta from durum wheat or mashed potatoes.

Your child's dinner must be hot. It can be fish or lean meat with a side dish of vegetables or rice.

Of course, children need milk protein, the norm for a schoolchild is two glasses of milk, yogurt or kefir per day.

Potatoes – 4 pcs.

Greens - 50 g

Minced meat – 200 g

Chicken egg – 1 pc.

Crushed crackers - 3 tsp.

A pinch of salt, black pepper.

Break an egg into the minced meat, add breadcrumbs, add salt and pepper. Knead the minced meat until smooth and form into balls approximately the size of a walnut.

Peel the potatoes and cut into small pieces. Place potatoes in two liters of boiling water and cook for about 15 minutes, adding salt first. Place the meatballs into the broth and continue cooking for another 10 minutes.

Remove the pan from the heat and let the soup simmer for 10 minutes. It should be served with fresh herbs.

Delicious recipes for holiday can become favorites for both adults and children.

Prunes in batter

Prunes - 10 pcs.

Sour cream – 30 g

White of one egg

Oil drain. - for lubrication

Flour – 2 tbsp. l.

Sugar - to taste

Soak the prunes. When it becomes soft, remove the seeds. Mix flour with sugar and sour cream. Beat the whites into a foam and carefully, using upward movements, add them to the mixture. Grease the frying pan with oil, then place the prepared and dried prunes on it. After this, carefully pour the batter into it and place the pan in the oven to bake until golden brown.

Proper nutrition is the key to family health

The rules of healthy eating need to be constantly practiced - they are not as complicated as they might seem.

This should become a good habit, not a weekly diet.

Moreover, all that is required from you is the desire to prepare healthy and tasty food from healthy products, but cook it correctly. And it's not difficult. We must not forget that the health of your loved ones depends on you. Have fun cooking delicious and healthy food!

Below is a very useful video about how to eat healthy.

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Hello!

You may have started to have problems with your health and well-being. Or you're tired of being the biggest-boned among your friends. Maybe this morning the reflection in the mirror told you directly -something needs to be done. Every day, thousands of people, for these and other reasons, decide to switch to proper nutrition.

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

The essence of proper nutrition - why do you need it?

1. Proper nutrition (PN) is the key to health and the basis healthy image life.Your body needs food to grow, repair cells and tissues, maintain body temperature, motor activity and other processes. What you eat affects your well-being, mood, appearance and, most importantly, to your health.
2. Poor nutrition leads to disease, reduces immunity and is deposited on the sides. If you have taken the path of a healthy lifestyle, you train, but stuff yourself with all sorts of rubbish - you will not achieve your goal.
3. Daily healthy eating It hascrucialfor both weight loss and gain muscle mass.

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

Basic principles of proper nutrition

0. Water

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

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

Advice: Drink 1-2 glasses of water before each meal - you will kill two birds with one stone: you will eat less and meet your water requirement.

1. Balance

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

Macronutrients (proteins, fats and carbohydrates - the three BZHU) are needed in large volumes. Micronutrients (vitamins and minerals) are usually supplied along with their macro-brothers and are required in smaller quantities. The body cannot function properly if it is deficient in one or more nutrients.

One-sided nutrition, for example, “buckwheat”, “grapefruit” and other miracle/mono diets, are HARMFUL for health.

2. “Real” food

Processed food is a sure way to excess weight and obesity. Why? The thermic effect of processed food is 50% weaker. That is, it requires 2 times less calories for absorption. Its other disadvantages:

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

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

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

3. Energy balance

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

1. To lose weight, you need to consumelessenergy than you spend.
2. To gain weight, on the contrary, you need to consumemore.
3. You will eat too much andyou will become bold.

It's simple. No magic such as the correct ratio of dietary supplements, a special frequency of meals, sports nutrition or medications can argue with these rules. If you need to blame someone, start with evolution, the Universe, United Russia.

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

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

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

It will save you from mathematics .

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

4. The correct ratio of proteins, fats and carbohydrates

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

1. on mass gain -70/30 ;
2. for fat burning - in the corridor from20/80 before 80/20 , varying from day to day;
3. on weight maintenance -50/50 .

There should be protein in every meal - from 30 grams.

Macronutrients can be combined. " Separate food"(product compatibility rules) are scientifically unfounded. It does not provide any weight control benefits.

5. Eat before and after workout

1. Your pre-workout meal should definitely containprotein And carbohydrates(plus maybe a little fat) – for energy and endurance;
2. the time interval between meals before and after training should notexceed 3 hours, considering that the usual training process lasts about an hour;
3. post-workout meal should includefast carbohydrates(20-60 grams) and high qualityprotein(30+ grams) — most of What you eat will be used to replenish glycogen in the muscles and restore them.

Ugly advice: if your craving for something sweet/starchy doesn’t give you rest, gobble it up right before or right after your workout. The energy will go to work, not to the sides. However, keep track of what you eat and remember that sweet rolls are terribly high in calories and can easily consume your entire daily allowance.

6. Consistency

Eating right will only benefit you in the long run.Temporary diets don't work. People who go on diets and then go off only make things worse. They regain (and gain new) health problems and lost weight, gaining mostly fat - the “yo-yo effect.”

7. Meal frequency

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

However for general health and discipline, try to eat likeat least 3 times a day. While bulking, you simply won’t be able to eat your entire allowance in 3 times - you’ll need 5-6 meals.

8. Eat whenever you want

Forget about not-eating-after-six and at-night and when-the-new-moon nonsense. But stick to a stable routine. If you eat irregularly (today breakfast and dinner, and tomorrow 5 meals) - your metabolism is disrupted and calories are burned more slowly.

9. Keep a food diary

People usually misestimate the amount they eat (to the lesser extent). A food diary will make it possible to accurately count the calories consumed per day and adjust food intake depending on the body's reaction.

Also try to plan your diet in advance. Planning will save both time and money.

You can use special ones as a proper nutrition diary. mobile applications: Lifesum, MyFitnessPal, FatSecret.

10. Eliminate sugar, especially sweet drinks

It causes insulin spikes (you’ll find out why this is harmful below) and is quickly stored in fat. Sugar, especially when combined with flavorings in drinks, fuels hunger. You can drink a liter of lemonade/juice and not notice, and that’s 420 calories straight into your fat reserves.

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

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

11. Cook yourself

Cooking at home promotes compliance healthy diet. Why?

1. Restaurant food contains an abundance of salt, fats, sugars and other unhealthy nasties.
2. Home cooking is a great discipline.
3. You personally control the quality of the products and their BJU.
4. Posting homemade food on Instagram is doubly pleasant.

So if you know how to cook, cool, if you don’t know how to cook, learn. Already chicken breast You can handle frying and boiling brown rice. The Internet is full of guides and recipes (make sure they are healthy).

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

12. 10% rule

We are all human, cheat meals are allowed.10 percent of your weekly meals can be cheat meals.For example, if you eat 4 times a day, over 7 days you get 28 meals. Therefore, you can violate program 3 - round up in your favor :) - once a week. Cheat meals are even useful: they help you overcome a fat burning plateau. However, try to stick to carbohydrates rather than fats, and don't forget about protein.

What to eat - healthy foods and nutrients

Dietetics specialists back in the mid-20th century developed a healthy nutrition pyramid, which determines what to eat and in what proportion. According to the classic pyramid, the base is bread and grains. Then come fruits and vegetables, a little higher - meat, fish, dairy products. The top contains fats and sweets. Modern scientists have improved the pyramid by using water as its basis.

In fact, the pyramid only gives a rough idea of ​​proper nutrition.It can't be taken literally. Archival protein products located far from the basis of a healthy diet. When training, the body needs more squirrel, so another version of the pyramid suits us better.

The question “what is?” Disclosed in more detail in the recommendations of the WHO and American Heart Association. So,the basis healthy diet should consist of:

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

Need to give preference unsaturated fats, boycott trans fats, eat enough vegetables and fruits. Let's try to figure it out in more detail.

Squirrels

1 gram of protein = 4 kcal

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

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

Here main features of protein:

1. protein is not harmful to bones- its high consumption increases density bone tissue and reduces the risk of fractures;
2. too much protein in the diet can harm the kidneys, but only in people with pre-existing serious kidney disease -This does not apply to healthy people;
3. protein reduces the likelihood ofhypertension and obesity ;
4. composed of protein (collagen, keratin)hair and nails- insufficient protein intake worsens their condition(girls!!!);
5. sufficient protein is necessaryfor muscle growth and prevention of muscle loss during a caloric deficit ;
6. food rich in proteinsaturates well, which is important if your goal is .
7. protein has a thermogenic effect –30% of the energy obtained from protein is spent on digestion and use by the body. For comparison: carbohydrates take up only 5-10%, and fat generally takes up from 0 to 3%. Therefore, a diet rich in protein speeds up calorie expenditure;
8. Protein is the hardest to store into fat. It is used primarily for muscle building and tissue repair.

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

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

Quality protein sources:

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

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

Fats

1 gram of fat = 9 kcal

Fats are necessary for the normal functioning of the body. Dot.In the 80s of the last century in the USA, manufacturers convinced the population that fat was harmful in order to sell their FAT-FREE products at 2 times the price. Unfortunately, this stereotype is firmly entrenched. But it is not fats that make people fat, quite the opposite. Proper nutrition should include them.

Fats are:

• unsaturated(considered “good”) - mainly plant foods;
• And saturated(considered “bad”) - mainly animal products.

Give priority to unsaturated fats. Don't forget about saturated fats - they need to be in a healthy diet, for example, for the production of testosterone and other hormones. Fear trans fats like fire. They disrupt the immune system, can cause inflammation, and increase cholesterol and the risk of heart disease. There are especially many trans fats in fast food.

Beneficial effects of unsaturated fats:

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

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

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

Sources of healthy fats:

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

Carbohydrates and insulin

1 gram of carbohydrates = 4 kcal

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

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

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

1. insulin is responsible formuscle growth and glycogen storage;
2. redundantinsulin production leads to fat storage and suppression of fat burning;
3. insulin sensitivitylow- energy is depositedless into the muscles and more into fat;
4. high- vice versa;
5. power trainingraiseinsulin sensitivity;
6. fast carbohydrates in large quantitieslowerinsulin sensitivity.

The principle of proper nutrition is to avoid sudden spikes in insulinso as not to reduce insulin sensitivity. Hence the rules:

1. Try to 80% carbohydratesper day included breakfast and meals before and after training.
2. Choose carbohydrates withlowglycemic index.
3. Post-workout, when insulin sensitivity is at its peak and glycogen stores are depleted, consume carbohydrates withhigh GI- everything will go into the muscles.

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

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

How much carbohydrates should you eat?For calculation of carbohydrate norms, see above in the paragraph on fats.

Healthy sources of complex carbohydrates:

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

Vegetables and fruits. Cellulose

Vegetables and fruits are rich in healthy carbohydrates, vitamins, minerals and fiber. Eat vegetables with every meal (potatoes and other starchy foods don’t count). Be careful when drying fruits - it's still sugar.

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

Rule of Thirds - Plate Model

Due to their high fiber content, vegetables and fruits:

1. improve intestinal microflora and, accordingly,bowel function ;
2. lower cholesterol levelsand the risk of cardiovascular disease;
3. help increase satietycontrol hunger ;
4. promote fat burning and improve immune function.

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

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

Good vegetables and fruits:

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

Vitamins and minerals, salt

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

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

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

Alcohol

1 gram of ethyl alcohol = 7 kcal

Is alcohol harmful? If you abuse it (drink a lot and/or regularly) - definitely yes. Excessive alcohol consumption leads to:

1. disruption of glycogen metabolism, whichreduces productivity;
2. suppression of testosterone production and increased cortisol levels;
3. dysfunction of the brain;
4. liver diseases and other ailments.

But sometimes it’s even good to drink. Small doses of alcoholic drinks speed up metabolism. And red wine protects the body from free radicals - metabolic products that destroy tissue.

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

Seasonings

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

Excellent seasonings:

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

What not to eat and drink

1. juices from the supermarket, sweet drinks– contain a lot of fast sugars and do not meet the principle of eating natural food;
2. margarine, mayonnaise, butter creams– an abundance of unhealthy fats;
3. ketchup, store-bought sauces- dyes, sugar, flavor substitutes, unhealthy fats;
4. fast food(french fries, pies and burgers with Maca) – fast carbohydrates, trans fats;
5. instant food– contain a minimum of useful substances;
6. store-bought sausage, sausages, frankfurters, crab sticks— read the composition just for fun, — more fat/emulsifiers/dyes/flavors than meat;
7. chips and crackers -a concentrated mixture of carbohydrates and fats with flavor enhancers - contradicts all the basic principles of proper nutrition;
8. chewing candies, chocolate bars, lollipops, etc. -a huge amount of calories, seasoned with chemical additives.

Proper nutrition: sample menu for the day

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

Breakfast menu - start your day right

After the evening meal, the thermic effect of food is the lowest compared to morning and afternoon meals. So try to get most of your food into your stomach throughout the day. So, a sample menu for breakfast:

Total: B 42, U 73, Zh 5 — 509 kcal.

Have snacks between main meals.

Snack #1

Total: B 42, U 21, Zh 28 — 509 kcal. Snacks on proper nutrition are quite powerful :).

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

Total: B 43, U 60, Zh 25 — 638 kcal.

After training

Total: B 44, U 71, Zh 4 — 500 kcal.

Dinner menu – don’t go too heavy

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

Total: B 44, U 16, Zh 49 — 678 kcal.

This diet is just an example of what a healthy diet can be. Variety is important here. You can look for recipes on the Internet and learn how to prepare the right fitness cookies for snacking. Try sports protein shakes - they taste like cake, and the nutritional value is better than steak. In general, there are a lot of options.Eating healthy does not mean tasteless.

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

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

If you have any questions, ask them in the comments below, I’ll be happy to answer!

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

With love,

Kocher

Sources

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To have good health and excellent well-being, you need to lead a healthy lifestyle. This fact is undeniable. What does the concept of “healthy lifestyle” include? Rejection of bad habits? Yes. Regular exercise? That's also correct. But another important link in this logical chain is proper nutrition. It is this concept that we will talk about in this article. From it the reader will be able to learn how to properly create a balanced menu and healthy recipes for all family members. The information presented will help you make your diet not only tasty, but also as beneficial as possible for the body.

Where to start with healthy eating?

Menu (recipes) for the week is the first step in switching to healthy food. It must be compiled for each week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, keep a notebook where you can write down all the necessary information: daily diet, healthy food recipes, a list of necessary products and a table of their calorie content.

The right menu: what is it?

A tasty and healthy diet (recipes will be presented below) usually consists of five meals a day. During breakfast, the body should be saturated, which will provide energy for the entire working day. This could be a piece of gray bread with butter, porridge, tea with honey. Second breakfast (snack) is the time to take fresh fruit or vegetable salad. Lunch should be hearty, but not heavy. At this time of day you need to eat proteins, as well as a little fat and carbohydrates. The menu may include broth, or compote cutlets or unsweetened tea. In the afternoon (afternoon snack), it is recommended to take dairy products or fruits. Dinner should not overload the stomach with heavy food. At this time of day it is necessary to consume a small amount of vegetable fats, proteins, and carbohydrates. The diet may consist of boiled fish, steamed meat, and fruit compote. We will look at healthy food recipes for the week in more detail in the next part of the article.

Breakfast

Oatmeal porridge with dried fruits

Pour 100 g of oatmeal with two glasses of water and cook. Boil the preparation for about 10 minutes. Pre-soak a handful of different dried fruits (dried apricots, raisins, prunes) in hot water. Drain the liquid from them and add them to the porridge at the final stage of cooking. Cool the dish. Add a little honey to the treat before eating.

Buckwheat porridge with milk

Rinse half a glass of buckwheat and add 200 grams of water. Bring it to a boil, and then simmer under the lid closed for about 15 minutes. Next, pour 1 large glass of milk into the preparation. Boil the dish for another 5 minutes and turn off. Let the porridge brew. Add 1 small spoon of sugar and a piece of butter to it.

Omelette with vegetables

Peel onion, bell pepper, zucchini, tomato
and remove the seeds. Cut all vegetables into small pieces. Fry them in vegetable oil. First brown the onion, then add the zucchini and pepper. Add the tomato last. Simmer the preparation for about 10 minutes. Beat chicken eggs with salt and pour on top of vegetables. Fry the omelette over low heat on one side and then turn it over to the other. Sprinkle the finished dish with fresh parsley and dill.

Fish baked in tomato puree

Salt and lightly pepper the pieces of catfish, tilapia or cod. Heat vegetable oil in a frying pan and fry tomato slices in it. Place the tomatoes in a single layer in the oven dish and season with salt. Place fish pieces on top. Sprinkle them with chopped parsley. Place the remaining tomatoes on the fish. Brush the top with sour cream and sprinkle with grated hard cheese. Salt and pepper the dish. Place the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

Wash 200 g of millet and pour into a saucepan. Peel the pumpkin (300 g) and remove the seeds. Cut the vegetable pulp into small pieces and add to the millet. Pour 200 grams of hot water over the food, add salt and put on fire. After the dish boils, remove the foam from it and cover with a lid. Evaporate the water over low heat. Then pour hot milk into the pan. Cook the dish for another 10 minutes and turn off. Sprinkle the porridge with sugar before eating.

Cottage cheese casserole

Healthy food recipes must include dishes based on cottage cheese. We will learn from the description how to prepare a healthy and tasty casserole from it. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mixture thoroughly. Spread the bottom of the pan with butter and sprinkle with breadcrumbs. Place the food mixture into it and smooth it out. Lubricate the dough with sour cream on top. Bake the casserole in the oven at 200 degrees for about 40 minutes.

Sandwiches with meat, vegetables and cottage cheese

Lightly toast the bread pieces in the toaster. In a bowl, mix (200 g) with sea salt. Place previously defrosted and boiled corn and green peas here. Chop the greens and pour into the curd and vegetable mixture. Cut the boiled chicken and turkey meat into small slices. Mix all ingredients. Spread the pate onto the pieces of bread.

All these dishes fall under the "Healthy Eating" category. Breakfast, the recipes for which you have viewed, will be a tasty and healthy start to the day for both adult family members and children.

Second breakfast: vitamin snacks

In order for the body to function normally, it is necessary to replenish its energy reserves by consuming healthy foods at approximately 10 o'clock in the afternoon. What can serve as a snack during this time? Let's consider seven options for possible second breakfasts:

First course options

Lenten cabbage soup

700 g sauerkraut, 2 tbsp. l. Mix vegetable oil and 100 g of water in a cast iron pot. Place it in the oven and simmer for 2 hours at 130 degrees. Boil the mushrooms and strain. Fry the onions and carrots, and then add the champignons to them. Simmer the vegetables and mushrooms for a quarter of an hour and pour the mixture into the cast iron pot with the cabbage. Mix all ingredients and leave to brew. Boil mushroom broth. Place the vegetable stock into it. Salt and pepper the dish to taste. Cook the cabbage soup for another half hour over low heat. Sprinkle the dish with herbs.

Cream of mushroom soup

Fry the onion and champignon pieces in sunflower oil. Boil potatoes in chicken broth. Add mushrooms and onions to the soup. Cook the dish for 10-15 minutes. Drain off some of the liquid and grind the product mixture in a blender. Add more broth if necessary. Salt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on the topic "Healthy eating for children"? The first course recipes presented below will suit you perfectly. Soups prepared using them turn out not only tasty, but also beautiful, thanks to the colorful vegetables they contain.

Boil chicken broth. Place diced potatoes in it. Fry onions, bell peppers and carrots in oil. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn off. Sprinkle the soup with herbs and salt to taste.

No healthy food recipes can do without such a valuable product as fish. We invite you to prepare delicious and healthy fish soup.

Boil 1 kg of washed, gutted fish of low-fat varieties (ruff, perch, burbot) until tender. Then remove it from the broth. Strain the liquid and put it on the fire again. Add potatoes, onions and carrots to it. When the vegetables boil, add a handful of washed millet. Boil the soup until done. Remove the fish from the bones and place in the broth. Boil the soup and turn it off. Serve the dish with greens.

Borsch

Place beets, cut into strips, and potatoes into cubes into the boiling broth. Fry tomato dressing from onions, carrots and tomatoes in sunflower oil. When the vegetables in the pan are almost ready, add shredded cabbage to them. Cook the borscht for another 10 minutes. Finally, add the dressing and herbs. Serve the dish with sour cream.

Lentil soup

Place the washed and pre-soaked lentils into boiling water or broth. Cook it for about half an hour. Then add the potatoes to the pan. Separately fry the carrots and onions. When the potatoes are cooked, pour the vegetables from the pan into the broth. Boil the soup and remove from heat. Add salt, pepper and herbs to taste.

Cauliflower soup

Fry the onion in a deep cast iron skillet. Add cauliflower and half a glass of water to it. Simmer for a quarter of an hour. Next, add turmeric and add water if necessary. Simmer the dish for another 10 minutes. Next, grind the entire product mass with a blender.

Second courses

Healthy food recipes should consist of protein foods - meat or fish. This can be a piece of either boiled or steamed product. You can make blanks from it in the form of cutlets or meatballs. Meat should be of low-fat varieties: chicken, turkey, beef, rabbit. For fish, give preference to pike perch, pelengas, perch, and ruff.

Afternoon snack

In the afternoon, when dinner is still far away, you need to have a small snack. It may consist of the following products (one of them):

1. Kefir, yogurt.
2. Vegetable salad.
3. Citrus.
4. Fruit salad.
5. Dried fruits.
6. Bun.
7. Milkshake.

Healthy eating: dinner (recipes)

Seven options for a light, yet nutritious dinner are presented below.

Conclusion

The recipes presented in the article will help make your diet both healthy and tasty. These meal options are a sample weekly menu. You can change it at your discretion. The main thing is to adhere to the cooking technology and consume only And then you and all your household members will be healthy, energetic and cheerful.

Proper nutrition is the main condition for a healthy lifestyle.

Satisfying hunger is one of the most important instincts of the body, as it guarantees the preservation of life. Consequently, our life in all its manifestations and aspects depends on what we eat, in what quantity, when and how.

Human nutrition is one of the most important factors that directly affects a person.
Improper nutrition leads to dysfunction of both individual human organs and the body as a whole. Food that is inadequate in composition, as well as a lack of food and its excess, have a detrimental effect.

That is why you need to pay attention to nutrition and make the necessary efforts to ensure that it is complete!

Healthy proper nutrition is the intake and absorption of those substances that are necessary to replenish expended energy, build and restore tissue, and regulate the functioning of all organs and systems of the human body.

Food pyramid (food pyramid)

WITH a chemical representation of the fundamental principles of healthy eating can be seen by looking at the food pyramid developed by foreign nutritionists and approved by Russian specialists. The food pyramid does not present specific foods, but five large food groups, which allows you to diversify your diet and choose those that you like best or are suitable for your diet. Balancing your diet using the food pyramid is quite simple. Let's take a closer look at the food pyramid.

At the bottom of the pyramid (at the base) there are foods that should be the most in a person’s diet, and the higher up to the top, the less corresponding foods a person should consume.

Products in the food pyramid are conventionally divided into portions. A portion is a conventional value and can be equal to, for example, 100 grams. or another value that is more convenient for you. The number of servings needed for a particular person depends on the age, gender, configuration, health status and level of activity of the particular person. Below is a nutrition pyramid for the average person who is not weakened by disease or engaged in heavy physical labor.

• Fat, salt, sugar, sweets (must be kept to a minimum)

• Dairy products, yoghurts, cheese (2-3 servings)

• Meat products, poultry, fish, beans, nuts (2-3 servings)

• Vegetables and fruits (5-9 servings)

• (6-11 servings)

Whole grain products
The basis of the food pyramid is food made from grains. Whole grain products include wholemeal bread, cereals, pasta made from whole grain flour, unrefined. Also included in this group in this nutrition pyramid are vegetable fats (and other oils).

Vegetables and fruits
Vegetables and fruits are very beneficial for the human body. They are low in calories and contain a huge amount of microelements, and also contain large amounts of water and fiber, which create a feeling of fullness.

Meat products, poultry, fish, beans, eggs, nuts.
This group of foods is also called protein foods. It is advisable to give preference to fish, poultry, and beans because... they contain less fat than other protein-containing animal products. Legumes and nuts contain a lot of beneficial microelements.

Dairy products, yoghurts, cheese.
These products also contain protein and are on the same level in the food pyramid as meat products, poultry, fish, beans, and nuts. Dairy products provide us with protein, calcium and other nutrients.

Fat, salt, sugar, sweets.
This group of products in a healthy diet should be kept to a minimum, and best of all, completely excluded from the human diet. This group of products also includes margarine, white flour products (bread and pasta), sweets, and carbonated drinks.

Basics of proper nutrition:

• Try to bring your diet as close as possible to the generally accepted food pyramid mentioned above. That is, the main diet of a healthy diet should be vegetables, fruits and cereals.

• Try to eat only fresh foods. As a last resort, you can prepare semi-finished products. Ready-made food, sold in many stores and requiring only heating, should be excluded from the diet.

• A healthy, balanced diet involves eating all food groups. Therefore, try not to replace or eliminate specific food groups. You just need to follow the proportions and diversify your diet.

• If you need a snack, eat fruits, nuts or dried fruits.

• Include different types of cabbage (white, cabbage) in your diet as often as possible. At the base (lowest part) of the nutrition pyramid developed by the Harvard School of Public Nutrition is the consumption of liquids and.

• Don't expect instant results from switching to a healthy diet. Gradually, you will notice that you have more energy, you have recovered, you begin to get sick much less often and recover much faster, your weight has normalized and many more pleasant moments.

• If you find it difficult to evaluate your diet and switch to a balanced diet, then a notebook and pen will help you. During the week, write down everything you eat and at the end of the week you will be able to independently assess the situation and find out which foods predominate in your diet at the moment, and which foods should be added or excluded from the diet in order to balance your diet.

Your health is in your hands!

Proper healthy eating is not a diet, as many may believe, it is a way of life that each person must come to on his own and decide what is more important to him: temporary pleasure or a healthy body throughout life. Following the principles of proper nutrition, as well as a healthy lifestyle in general, is self-discipline, especially at the beginning of the journey to changing old habits.

The fact is that the food we were used to before is a relic of Soviet times. Due to the lack of food, our ancestors managed to “make candy out of s***,” as my mother says :) What food is essentially for the body is a source of energy and nutrients that we need for life. And the process of nutrition is a means to obtain this energy and nutrients.

We need food to replenish building material, develop immunity and a stable psychological state, to maintain life in general. In order for us to get everything we need from food, it must be balanced and varied. Because a person cannot live, for example, on apples alone, despite their benefits. Eating apples alone for several weeks will cause your immunity to become very weakened, sudden weight loss will occur, your skin will lose its elasticity, the first signs of anemia and other signs of protein and calorie deficiency will appear. That’s why variety and knowledge of the required number of calories per day for you personally are so important in proper healthy eating. Proteins are just as important as carbohydrates and fats. Each product has its own unique chemical composition and not one product can fully satisfy the needs of our body. This means that you should not exclude any food group from your menu and each meal should include proteins, carbohydrates, and fats. And remember that you should not go hungry under any circumstances, even if everyone went on some kind of diet and lost weight. You will not bring any benefit to your health, but it is very possible that it will cause harm.

From this it follows that proper healthy nutrition is a complete, balanced diet that ensures normal development and vital functions, healthy growth and improved health. In which you will not starve, but on the contrary, you may discover new tastes for yourself. But in order to start eating right, you will have to give up “wrong” (“bad”) foods and habits, and learn to eat according to a schedule. At first it may seem like it's all too complicated. Yes, it may be like this at first (it depends on your current habits), but the result will not leave you indifferent. You will feel and look much better. If you are overweight and have long wanted to get rid of it, while maintaining your health, then switching to a healthy, balanced diet is your first step towards an ideal and healthy body.

Basics of proper nutrition.

Nutrition pyramid

The pyramid, which is shown in the figure, perfectly shows what should prevail in your daily diet and what should be limited in consumption.

The foundation of a healthy lifestyle is physical activity. And this doesn’t have to be a visit to the gym; choose your sport, which will not only maintain your figure, but also bring pleasure. It could be dancing, Pilates, yoga, swimming, weight lifting, martial arts, etc., the main thing is that you enjoy it.

Daily diet

The basis of proper nutrition is whole grain bread and pasta, rice, oatmeal, beans, and nuts. They are rich in fiber, minerals, vit. group B. Almonds, for example, are rich in vit. E. These foods provide us with complex carbohydrates, which are an important source of energy for us. And if you eat pasta without adding vegetable oil, any sauces and cheese, then there will be no harm to your waistline and you will not be overweight. There is no need to completely limit the oil, for example, 1 tbsp. Olive oil per day will be enough.

There are also fruits and vegetables. Vegetables provide us with vitamins and protein, while being low in fat. Fruits are also an excellent source of vitamins, especially vit. C and again practically do not contain fat. Vegetables and fruits can be consumed in any form - in the form of juice, fresh, dried, frozen.

4-5 times a week

3-4 times a week

Above are dairy products (milk, kefir, yogurt, cheese) and eggs. Everyone knows that dairy products are rich in calcium and also provide our body with protein and vitamin. AT 12. When choosing dairy products, you should pay attention to fat content. It is better not to take high-fat products, as well as low-fat ones. For example, 1.5% and 2.5% fat content for milk or kefir will be enough. Low-fat varieties are lower in saturated fat, cholesterol and calories.

1 time per week

And of course, here we see sweets, and this also includes oils. These products are high in calories. Their consumption should be limited, but not completely abandoned.

This pyramid is worth sticking to, and it shows well how varied your diet should be. And on an improvised “pizza” made from food (picture below) it is clearly clear what and how much should be included in the daily diet. With such a healthy, balanced diet, there is no question of going on a hunger strike, and your figure will be pleasing to the eye.

Example of a daily diet

Basic principles of proper nutrition:

• Water - you need to drink enough water daily, approximately 35 ml per 1 kg of body weight. Thirst is often confused with hunger, so if you think you're hungry, try drinking a glass of water first.

• Stop drinking food if you have such a habit. It is better to drink water 20-30 minutes before and after meals.

• Breakfast - in no case should you neglect the first and very important meal of the day. But it should not be coffee with cookies, but oatmeal, porridge (except semolina), egg dishes, cottage cheese, etc.

• The number of meals does not have to be 5 or 6, but at least 3 (breakfast/lunch/dinner), and you should pay attention to the portions. If you eat often, with an interval of 2-3 hours, then the portions should be small. Be sure to chew your food thoroughly and take your time.

• Snacks: fruits, kefir, unsalted nuts, cottage cheese, vegetables.

• Last meal 3-4 hours before bedtime.

• Eat as many vegetables as possible (especially in season), raw and cooked without frying in oil.

• Approximately 50-60% of your diet should be vegetables, fruits, beans, whole grains, nuts. You need to be vigilant with nuts; it’s easy to eat more than necessary and not notice it; a handful a day is enough.

• Try to include protein in every meal. Most carbohydrates for breakfast and lunch, mostly protein for dinner. Limit simple carbohydrates (sugar, sweets, rolls, honey) or avoid them altogether.

• Saturated fats (animal, solid vegetable fats) should make up 1/3 of all fats received per day, the remaining 2/3 are unsaturated (liquid) fats.

• Do not reduce your daily calorie intake to critical levels. A minimum of 1200 kcal to maintain the functioning of our female body. Go lower and your metabolism will only slow down (I will definitely write a day, taking into account your preferences: lose weight/gain weight/maintain weight). Daily calorie intake should not exceed their consumption, otherwise hello fat on the stomach and thighs.

• Exclude: mayonnaise, chips, fried potatoes and french fries (if you really like potatoes, you can replace them with mashed chickpeas, or baked potatoes or in their jackets), carbonated drinks, packaged juices (there is no benefit from them), sweets (cookies, cakes, jam ), baked goods (pies, buns, white bread), fast food, sausages and smoked meats, margarine. Periodically, for example, once a week or two, you can eat something that is forbidden. A slice of dark chocolate in the morning is also not forbidden.

• Choose foods that you can imagine growing or running around with. Get into the habit of reading labels and you may discover a lot about the products you've come to trust.

• Replace premium pasta with pasta made from whole grain flour, and the same goes for bread.

• Sauces are very high in calories, they can be replaced with sauces based on vegetable oils, low-fat sour cream, natural yogurt + lemon juice and herbs. Just as tasty, but there will be more benefits. In salads, salt can be replaced with lemon juice.

• Moderate alcohol consumption, it is better to avoid it altogether. I don’t think it’s worth even talking about smoking and how quickly the skin ages from this addiction. If you have all these bad habits, quit them without regret. I was like that myself, I didn’t notice how dabbling in cigarettes grew into a serious addiction, which was not very easy to get rid of, but if you want, then everything will work out.

• Cooking: boiling, steaming, grilling, stewing, baking in the oven and frying in non-stick dishes without oil.

It is very important, if you decide to take the path of a healthy lifestyle, not to bring everything to complete fanaticism - not a step to the right, not a step to the left, no liberties or concessions for you. When, if there is no “right” food nearby, you would rather not eat all day and faint than eat something harmful. Don’t take it to the point of absurdity, proper healthy eating is a lifestyle and it will last for a long time, if not forever. This is not a diet for a couple of weeks, so approximately 10-20% of your daily diet can be allowed to be eaten from the “forbidden”)) of course, if you are happy with your figure. The principles of proper nutrition described above should be adhered to, and not blindly followed. If you push yourself into strict limits, you will have breakdowns and perhaps you will simply give up on this idea of ​​proper nutrition and will oppress yourself for it. Everything should be approached wisely. Start watching what you eat, your daily caloric intake and your body weight. Analyze what you eat now. Change your attitude towards food. Food should be treated as a necessary “fuel for life.” What fuel you choose determines how your body will work and how you will look in general. After all, a healthy balanced diet combined with