Proper nutrition menu recipes. How to cook healthy food

Proper nutrition is the key to a healthy, carefree life. With its help, you can avoid many health-related ailments. Some people think that healthy food is not necessarily tasty. Of course, such an opinion is erroneous, with proper planning, you can come up with various combinations of not only healthy, but also mouth-watering dishes. How to plan a healthy meal, a weekly menu for the family, we will consider in our article.

Basic Mistakes

Before you start taking exclusively healthy food, let's look at the main human mistakes in eating behavior:

• Lack of breakfast.
• The first meal will take place during lunch, consisting of semi-finished products.
• During depression, increased nutrition occurs.
• Excessive fast food intake.
• Food on the go.
• Exhausting diets, up to starvation.
• Insufficient consumption of drinking water.

If your family's goal is to lose weight, healthy meals you will lose significantly more weight than from fasting, which is fraught with breakdowns.

The basis of proper nutrition

Before compiling a meal plan, weekly schedule, read the basic rules:

• To develop a habit, it is advisable to have breakfast at the same time.
• Complex carbohydrates are required in food. It is recommended to take them in the morning. Various cereals can be attributed to such food.
• Do not load the stomach during the afternoon snack. Give preference to low-calorie foods.
• One of important rules- variety, food should have a different origin (animal and vegetable)
• The maximum calorie intake is at lunchtime.
• If it so happened that you fell off the regime, in no case give up, continue to eat healthy food as if nothing had happened
• Frequent meals will help improve metabolism, the best option is five meals, with a time difference of 3-4 hours.
• Do not start dinner in a tired state, you need to eat slowly, casting aside extraneous thoughts.
• After the end of the meal, drinking water or tea is allowed after 30-40 minutes.
• Replace sugar and sweets with honey.
• Replace common salt for iodized, reduce its use.
• Give up coffee, it can be replaced with chicory.

Benefits of a healthy meal

Proper nutrition, a weekly menu for the family will bring the following benefits:

• Due to frequent meals, the body will no longer feel hungry. The absence of such a phenomenon helps to improve metabolism. In case of a possible need for food, optimal snacks are provided.
• Despite some tips and rules, a healthy diet does not limit a person in taste preferences. If you really want a portion of fried shish kebab, a sandwich with sausage or pizza, once a week you can treat yourself to "junk" food without compromising your health.
• If you are used to visiting restaurants, often visiting, you can always choose the best options for dishes for each family member.

What is a weekly meal plan?

• By making a meal plan in advance, you do not need to think daily about what to cook for breakfast, lunch and dinner.
• Meal planning helps to distribute free time: on busy days, you can cook something in a hurry, and treat your family with delicacies on weekends.
• Considerable simplification of food preparation.
• planning healthy diet for a week, all products for preparing various dishes are purchased immediately, in the right amount without unnecessary products. Thus, you can save some money by not buying extra products.

Daily menu for the whole family

The menu is designed for one person, based on the number of family members, respectively, the volume of products increases. Products with no specified weight or quantity are equal to one serving. Serving = 1 cup. Consider a weekly menu for homemade food.

First day of the week.

Breakfast. Portion of oatmeal with pieces of berries (fresh or frozen), cottage cheese with low-fat sour cream.

Repeat breakfast. 250 ml. ryazhenka, 1 apple.

Lunch time. Portion of buckwheat porridge, one chicken cutlet for a couple. Green tea + 1 citrus fruit.

afternoon tea. A handful of raisins and a few cashews.

Dinner time. 200 ml of any drinking fermented milk product, boiled or baked chicken breast (250 grams), two fresh cucumbers.

Second day of the week.

Breakfast. Cup corn flakes with low-fat milk, cottage cheese casserole, 2 boiled eggs.

Repeat breakfast. Any fresh fruit, two slices of low-fat cheese.

Lunch time. Vegetable soup, a serving of durum wheat pasta with cheese, 1 tomato.

afternoon tea. Green tea, 1 cereal bar.

Dinner time. Steamed fish (250 grams) finished product), stewed cabbage.

Third day of the week.

Breakfast time. Portion of oatmeal porridge with berries, portion of cottage cheese with low-fat sour cream, two eggs.

Repeat breakfast. Two apples.

Lunch time. Boiled rice, poultry meat. A couple of slices of low-fat cheese, 1 citrus fruit.

afternoon tea. One cereal bar.

Dinner time. Stewed vegetables, baked fish.

Fourth day of the week.

Breakfast time. Rice porridge boiled in milk, with a handful of any nuts, two fresh pears.

Repeat breakfast. A glass of natural yogurt.

Lunch snack. Boiled rice with Mexican mixture (peas, corn, beans), rabbit meat (250 grams).

afternoon tea. Dried fruit compote, 1 citrus fruit.

Dinner time. Two slices of cheese, boiled vegetables, turkey meat (170 grams).

Fifth day of the week.

Breakfast. Omelet with milk, three slices of cheese, cottage cheese with low-fat sour cream.

Repeat breakfast. Green tea, cereal bar.

Lunch time. A portion chicken soup, baked piece of red fish, slice of cheese low-fat varieties.

afternoon tea. A glass of kefir.

Dinner time. Salad of fresh vegetables and herbs, boiled rice, chicken breast (150 grams).

sixth day of the week.

Breakfast. A glass of cereal with milk, an omelette, a piece of cheese.

Repeat breakfast. One orange.

Lunch time. Pasta with seafood, chicken soup, green tea.

afternoon tea. Dried fruits compote.

Dinner time. A handful of nuts, a glass of kefir, a cereal bar.

seventh day of the week.

Breakfast. Cereal cookies, a glass of low-fat milk, cottage cheese with sour cream.

Repeat breakfast. Fresh pear.

Lunch time. Buckwheat porridge, a piece of lean meat (200 grams).

afternoon tea. A glass of homemade jelly.

Dinner time. A piece of baked red fish (250 grams), green salad, two fresh cucumbers.

Please note that the menu for the week is indicative. If you have a child in your family, there are a few things to keep in mind when planning your meal plan:

• If the child is actively involved in any kind of sport, the daily calorie intake is 2300 kcal.
• Children from 7 to 10 years old are supposed to consume 2000 kcal.
• Completely exclude the use of sausages, sausages, semi-finished products.
• Fill vegetable salads only with vegetable oil.
• When buying groceries for a week, check expiration dates. Healthy food provides high-quality and fresh products.
• Meat or fish are present in the diet daily.
• For breakfast, it is obligatory to take products with calcium content: milk, cottage cheese, cheese, sour cream.
• Daily consumption of fresh fruit.

List of useful products

In addition to the food mentioned sample menu, consider products that are suitable for cooking meals for the whole family.

• Eggs.
• Cabbage.
• Whole grain breads.
• Dairy products.
• millet and barley grits.
• Cauliflower.
• Bread with cereals.
• Sour cream.
• Asparagus.
• Mushrooms.
• Fresh vegetables, fruits, berries.
• Beans.
• Dark chocolate.
• Chicken fillet.
• Olive oil (for dressing dishes).

Remember that the observance of a balanced diet is not a diet, but the norm of life. By eating healthy foods today, you take care of your well-being for many years to come.

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

Task proper nutrition is to:

• supply human body enough nutrients so that all vital systems work normally, a person remains cheerful 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 (it is necessary correct ratio the number of calories consumed and expended - 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 “normal” one in that benign and natural products become priority - with complete failure from various synthetic substitutes);
• correct some 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

Exist 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. Fine known fact: fasting people often begin to gain 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 exertion should not underestimate the amount daily allowance calorie intake.

According to scientists, daily requirement in calories:

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 useful substances.

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 in low-fat milk or water, fill plant species 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 to kefir or yogurt spoon rubbed fresh berries, homemade jam or honey. 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, cabbage, carrots, zucchini, bell peppers, onion, 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 cakes 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 glass;
  a couple of slices of black bread.

Menu for one week for a girl

And here is a good example balanced nutrition for a week 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 clean 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. 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 white chicken meat boiled, 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 pepper);
• 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, carrot, green beans and etc.);
• boiled pasta made from durum flour;
• a piece lean meat or light steamed fish;
• 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;
• Herb tea(mint, oregano, thyme).

No matter how carefully composed your menu may be, remember to additional measures health promotion: good 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.

You may also be interested

Girls who are used to strict diets and depriving themselves of food will be surprised at the fact that the best way to lose weight is to eat normally. Eating delicious varied food and losing weight is not a dream, but a reality if the food is properly organized. Having developed a proper nutrition menu for a week, you can normalize your weight and get rid of many health problems, food will become more varied, and your mood will be enthusiastic. Start improving your life right now!

Basic principles of proper nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutrition menu for yourself for the whole week, pay attention to the basic principles of such a regimen. It is better that the endocrinologist develops a menu for you, based on your individual indicators, but even simply following these principles will help improve your health and bring your weight back to normal:

• Food should be varied, half of the total volume - fruits and vegetables.
• Reduce consumption of cereals, bread.
• Eat low-fat dairy products.
• Reduce fat intake.
• Food should be mostly boiled or steamed.
• In winter, autumn, take vitamins in tablets.
• Sugar, salt, soda, confectionery should be present in minimal quantities.
• Drink about 2 liters of water (mineral and clean drinking).
• Drink no earlier than 20 minutes before and after eating.
• Minimize your alcohol intake.

A necessary step in any weight loss program, nutritionists consider cleansing with the modern Enterosgel sorbent. It actively absorbs only harmful toxins and toxins that enter the blood in abundance during the breakdown of body fat. It is these toxins that provoke nausea, an unpleasant aftertaste in the mouth, stool disorders, dullness of the skin, the appearance of acne and spots on it, characteristic of the diet. This sorbent well fills the stomach, thereby creating a feeling of satiety, absorbs excess gastric juice and enzymes, neutralizing their irritating effect on the walls of the stomach. Let's admit its reception by long courses unlike other sorbents.

How to plan a diet for health and harmony

• When planning your new diet, rely on those foods that you love, but which do not contradict the principles of proper nutrition.
• Pay attention to daily calorie consumption.
• Eat by the hour.
• Eat fractionally (5-6 times), where three meals are the main ones, and 2 snacks.
• Do not give up breakfast, plan it as the first meal in terms of calories (if the body “wakes up” by this time) or the second, after lunch.
• Plan the menu of each meal in advance - this will remove psychological aspect feelings of hunger.
• Each main meal should saturate, but not oversaturate the body.
• Find out more by watching the video:

Menu for a week for weight loss for men and women

For a family whose members are prone to overweight, it is important to develop a general diet that will help you lose weight without harm to health. It should be based on the correct distribution of nutrition by time of day, where breakfast should have a larger amount of high-calorie food. in combination with other principles of rational nutrition, it will help not only to lose weight, but also to keep the result. This menu is allowed to be divided into 5 meals, but additional snacks are prohibited. Big breakfast menu:

Monday:

• Breakfast - a portion of rice, a small piece of a, a green salad (200 g), a small fruit, tea with lemon.
• Lunch - lean fish, 2 toasts, undressed green salad, mineral water with a slice of lemon.
• Dinner - toast, stewed vegetables, water with lemon.

• Breakfast - potatoes (boiled) with green beans, chicken breast with parmesan cheese, small fruit, tea with lemon.
• Lunch - 1 serving of rice (brown) with stewed vegetables, a small fruit, 1 cup of tea (mint).
• Dinner - fat-free cottage cheese (150 g), a glass of water, a small fruit.

• Breakfast - green salad, bread with cereals, two egg scrambled eggs, herbal tea, 1 piece of fruit (small).
• Lunch - green salad, toast, boiled meat, mineral water (with juice or a slice of lemon).
• Dinner - boiled fish, toast, green salad, water with lemon.

• Breakfast - baked potatoes (150 g), chicken breast with parmesan cheese, 1 fruit, tea (green) with lemon, nuts (30 - 40 g).
• Lunch - brown rice (1 serving), stewed vegetables (350 g), 1 fruit, green tea, 1 glass of yogurt (low-fat, no sugar).
• Dinner - cottage cheese (low-fat, 150 g), 1 fruit.

• Breakfast - chicken breast (boiled, 60-80 g), green salad (celery, carrots, vegetable oil and lemon juice dressing), 1 slice of bread (whole grain) with cheese, green tea with 1 tsp. honey, banana or apple.
• Lunch - baked potatoes (150 g), seasoned with 1 tbsp. l. oils, green cabbage salad (150 - 200 g), meat (boiled, 80 g), green tea, kefir or low-fat yogurt (200 ml).
• Dinner - fish (200 g), green salad (carrots, cabbage, seasoned with lemon and oil).

• Breakfast - steamed green beans and broccoli, 2 eggs (soft-boiled), tea or coffee without sugar.
• Lunch - vegetable soup (300 ml), fish or meat (grilled or steamed).
• Dinner - cottage cheese (200 g), berries or green salad, yogurt.

Sunday:

• Breakfast - eggs beaten with spices and sea ​​salt fried with vegetables (lightly), tea or coffee.
• Lunch - vegetable salad (carrots, zucchini, onions, herbs), grilled chicken breast (300 g).
• Dinner - porridge (barley or millet) with spices, vegetable oil.

Daily menu options for athletes

Proper nutrition menu for the athlete's week is somewhat different from a moderate diet ordinary person, because his body has a great need for proteins due to the formation more muscles. They also need carbohydrates, because. they give energy to the body. And therefore, the right thing is to harmonize the menu, to create a gentle regimen for the liver.

Athletes can include in their daily diet, taking them immediately after strength training. Below are 3 options for a daily menu example that any athlete who trains at least 5 times a week (3 of which are with power loads) and who wants to combine them with proper nutrition can adopt:

• Breakfast: oatmeal in milk with dried apricots, raisins, milk, 2 eggs (soft-boiled).
• Second breakfast: yogurt, orange, 2 bananas.
• Dinner: buckwheat with any mushrooms chicken noodles, fresh salad with tomatoes, pumpkin, juice (homemade or purchased unsweetened).
• Afternoon snack: cheese sandwich, milk.
• Dinner: chicken chop, mixed vegetables, milk or kefir.

• Breakfast: fish in batter, mashed potatoes, milk.
• Second breakfast: apple, cottage cheese (fat-free) with sour cream.
• Lunch: mixed vegetables (unseasoned), fish soup, juice, chop with cheese.
• Snack: juice, salad (tomatoes seasoned with sour cream).
• Dinner: Greek salad, fish cakes, milk.

• Breakfast: multi cereal muesli on milk, fruit juice, 2 eggs.
• Second breakfast: milk, pancakes stuffed with cottage cheese.
• Lunch: buckwheat porridge, borsch, zrazy with tomato and cheese, milk cocoa.
• Snack: yogurt, seasonal fruits according to the season.
• Dinner: vinaigrette, boiled chicken, fruit juice.

Diet menu for teenagers for every day - table

In pursuit of a beautiful figure, teenagers often deviate from the principles of proper nutrition, going on diets and infringing on healthy food. This cannot be done, because teenage body- growing, and lack of nutritional intake of essential nutrients can lead to serious health problems. Therefore, they can go on diets only with the permission of a doctor, but adhere to the principles of proper nutrition - it is allowed at any time and on their own.

Below is a table with an approximate proper nutrition menu for a week for teenagers, which can be finalized taking into account the recommendations of the endocrinologist:

Day of the week	The nature of the meal	Menu
Monday		Low-fat cottage cheese– 100-150 grams Green tea
		Vegetable soup Whole grain bread - 1 piece Baked fish - 1 piece
		Nuts (almonds, hazelnuts or cashews) - 50 g
		Curd casserole with raisins Warm milk - 1 tbsp.
		Omelet from 2 egg whites Tea (green) with 1 spoon of honey
		Lenten borscht Mashed potatoes
		2-3 fruits (any, except grapes and bananas)
		Salad (feta cheese and fresh vegetables) Baked chicken breast with herbs (100 g)
		Oatmeal with milk, tea, crackers
		Soup puree (carrot and pumpkin) Cottage cheese casserole (100 g)
		Smoothies from natural yogurt without additives or kefir with fruits
		Salad (cherry tomato, arugula, canned tuna) Tomato juice- 1 tbsp.
		Dairy rice porrige
		Mushroom soup Baked potatoes - 3 pcs. Berry compote
		Apple charlotte - 1 piece Warm milk - 1 tbsp.
		Green salad (fresh vegetables, herbs) Baked fish
		Oatmeal on the water Hard boiled egg - 1 pc. Whole grain bread - 1 piece
		Dried fruits or nuts - 1 press
		Apple baked with cottage cheese
		Ratatouille (eggplant, zucchini, tomatoes, potatoes)
		Pancakes (thin) Green tea)
		Vegetable soup Pasta Chicken breast - 1 piece
		Yogurt (unsweetened)
		Salad (crab sticks, avocado)
Sunday		Toast with cheese and butter - 2 pcs. Green tea)
		Cream soup (cream, broccoli, pumpkin seeds) Zucchini casserole
	afternoon tea Vegetable broth - 800 ml; Carrots - 200 g; Beets - 400 g; Potatoes - 300 g; Onion - 100 g; Tomatoes - 300 g; Prunes - 100 g; White mushrooms - 250 g; White beans - 50 g; Wine vinegar - 40 g; Olive oil - 50 g; Garlic - 10 g; Sugar - 40 g; Pepper and salt - to taste. Cooking: Cut all vegetables into strips. Pour vegetable oil into a frying pan and pass onions and carrots on it. In another pan, simmer the tomatoes and beets with the addition of sugar and vinegar. Put the beans and cabbage into the pot with the broth. Cook until half cooked. Add potatoes to the pot. Cook until done. Saute the mushrooms. Chop prunes. 5 minutes before the end of cooking, add mushrooms, prunes and the contents of two pans (with onions and beets). Bring to taste. Add finely chopped garlic to the finished borscht and let it brew. Soup puree with celery and carrots Potatoes - 2 pcs.; Carrots - 0.5 kg; Onions - 2 pcs.; Celery - 2 tubers; Yogurt (unsweetened) - 4 tbsp. l.; Vegetable broth - 600 ml; Vegetable oil - 2 tbsp. l.; Sesame - 2 tbsp. l.; Greens (chopped) - 2 tsp; Pepper (ground), salt - to taste. Cooking: Peel and cut into small cubes carrots, celery and potatoes, finely chop the onion. Sauté the onion in vegetable oil. Add potatoes, carrots and celery to the onions, pour over the vegetable broth and simmer for 5 minutes. Kill everything with a blender, salt, pepper. Add yogurt. Fry the sesame seeds over low heat (no need to add oil) until golden brown. Sprinkle sesame seeds and celery over the finished soup before serving. Nuts (any) - 100 g; Butter - 50 g; Strawberries - 100 g; Cottage cheese - 0.5 kg; Yogurt - 1 pc. Fructose - 4 tbsp. l.; Lemon juice - from 1 pc.; Gelatin - 7 g; Water - 1 tbsp. Cooking: Soak gelatin in water. Grind the nuts and add them to the oil. Put the nuts on the bottom of the mold. Make strawberry puree with a mixer. Put the strawberries on the nuts. Whisk yogurt, cottage cheese and fructose. Add lemon juice to gelatin, heat and strain it. Beat gelatin and cottage cheese with a mixer. Put the resulting curd mass on a layer of strawberries. Place in refrigerator. Garnish with cream and fruit.

We will talk about how to eat right. Each category of people will have its own menu. We will definitely analyze which foods are healthy.

Let's not ignore junk food. In this section, we will also mention it as a warning about the danger to human health.

All articles will go at the very end. But before you start, I recommend that you read the information about healthy eating. She goes below. I'm sure you'll find a lot here. useful information for myself.

10 Healthy Foods

Let's start by looking at 10 useful products nutrition that we all need to pay attention to. Of course, there are many other healthy foods out there. Unfortunately, you can't list them all. So let's stick with ten for now.

In principle, they are enough for the eyes. These products will help you improve your health and normalize proper nutrition. Let's take a closer look at them below.

Broccoli is rich in fiber folic acid, potassium and calcium. There are also special substances that can reduce the likelihood of cardiovascular disease.

Never overcook broccoli. So everything is destroyed useful trace elements necessary for our body.

Some people think that potatoes are bad for us. But fortunately, this is not entirely true. Yes, if you cook it deep-fried or burst chips, then such a product will bring more harm than good.

But if, for example, bake potatoes in foil, then all of them will be preserved. beneficial features. So potatoes are good too.

Due to the high content of antioxidants, lettuce is very beneficial for us. They contain many vitamins, as well as selenium, zinc, calcium, iron and other useful substances.

Be sure to remember that lettuce leaves should always be eaten fresh. This way the beneficial properties are preserved. And during quenching or heat treatment, all these properties are lost.

The use of 100 gr. fatty fish salmon or trout more than 4 times a week fully covers the body's need for omega 3 fatty acids. We need these acids for good work nervous system and also for metabolism.

It is worth noting that a lot of proteins can be found in salmon. In 100 gr. of this fish you can get up to 26 gr. protein. This is much more than in meat or chicken. So for good growth muscles, be sure to use salmon.

Many argue that eggs are very harmful. But fortunately, this is not entirely true.

In general, in protein and yolk in chicken egg very useful to us. And the cholesterol contained in them has nothing to do with the increase in blood cholesterol.

Eggs are an excellent source of easy-to-digest protein. This is especially important for athletes who are engaged in high physical activity.

A bowl of natural oatmeal is a great breakfast food. Like any other cereal, oatmeal contains a lot of fiber, which helps with digestion.

It is also worth mentioning that oatmeal brewed from coarse grains and contains a lot of complex carbohydrates. Thus, before lunch you will definitely not get hungry.

This great product, which will help get rid of short snacks.

Yes, it's the same lemon. Many unfortunately do not like it. But in vain! After all, it is also a very useful food product for humans.

If you use a lemon every day, then you can 100% achieve the norm. vitamin C. It also increases the level good cholesterol and bones are strengthened.

Be sure to try seasoning your salads with lemon juice. And of course, do not forget to put a slice of lemon in your tea. So your drink will become not only tasty, but also healthy.

It is also worth mentioning that pectins, which are contained in oranges and lemons, contribute to the digestion process. Therefore, every day, use at least a few slices.

Nuts are very rich in iron, zinc, phosphorus and magnesium. Eating them, we reduce the level of cholesterol in the blood due to monounsaturated fats. Nuts also reduce the development of various heart diseases.

However, you need to remember that nuts are very high in calories. Therefore, I recommend eating no more than 30 grams per day.

The one who often eats strawberries, blueberries and other berries suffers less from a memory disorder and a lack of logical thinking.

Also due to polyphenol in these berries, people are less obese. Because the polyphenol prevents the formation of additional fat cells.

Strawberries are also very useful for hypertensive patients. This berry has a beneficial effect on the normalization of high blood pressure in humans.

Water

Water is rightly considered one of the important sources of nutrition. After all, life itself is impossible without water.

Unfortunately, the quality of drinking water is often far from ideal. Therefore, it is advisable to drink only proven water obtained in ecologically clean areas.

It was the top 10 healthiest foods for humans. Of course, there are many healthy foods in the world. But first, pay attention to what was listed above.

Healthy food for the liver

We turn to healthy nutrition for the liver. You probably know that the liver is a unique organ. Its main function is to neutralize toxic products in the body.

It doesn't matter which way, but the liver decomposes all the toxins. There is also the synthesis of bile acids. This is important for digestion. The liver also produces immune protein synthesis.

But it's not that important!

The main thing is to protect the liver itself and not disrupt its work. Therefore, I want to provide you with some very useful foods that help to perform the diverse functions of the liver.

Turmeric contains a substance curcumin. It helps liver cells to better produce bile acids. So the gallbladder is better freed from its contents. Thus, there is no stagnation and formation of gallstones.

It is worth saying that at malnutrition and violation of the quality of bile, gallstones form in the gallbladder. Curcumin causes the bladder to empty and prevents these stones from forming.

As mentioned earlier, the liver performs the function of releasing the body from toxins. Some of these toxins can act as carcinogens. These are substances that cause cancer.

And the composition of broccoli includes a substance isothiocyanate. It helps the liver to better cope with detoxification.

You probably noticed that it has a pungent odor due to allicin. This substance has 2 functions:

1. helps to empty the gallbladder;
2. reduces the level of cholesterol in the blood.

Thus, garlic, thanks to allicin, is involved in a number of processes that allow the liver to remain healthy.

Of course, there are other foods that are good for the liver. But first, remember at least 3 main products that give you the greatest efficiency in your work.

Healthy food for children

Let's talk about healthy food for children. IN children's menu should include products of both animal and vegetable origin.

Also, the quality of healthy products is important for the health of children. Take only the freshest and without chemicals.

Always pay attention to the composition of food. Even in baby food sometimes completely undesirable ingredients are added.

Also, parents should keep their children to a certain meal time. That is, it should be:

• breakfast with easily digestible carbohydrates (porridge, cottage cheese);
• lunch with hot and second course;
• afternoon snack with juice, dairy product or fruit;
• a lighter dinner with a milk drink.

Please note that when eating, a calm environment should be observed. Do not use loud music or TV.

Be sure to tell and bully your kids about junk food. Explain to them why they should not eat such food and that terrible things can happen.

Never deprive children of sweets. Yes, it's harmful! However, I do not recommend completely depriving the child of sweets. This is one of the great moments of childhood. Therefore, it is not worth getting rid of it completely. You just need to know the measure.

Don't use sweets as a reward. So you accustom the child to harmful.

WITH early childhood instill healthy eating habits in children. We will talk about this below.

Healthy food for the family

Eat healthy meals with your family. Remember that it is the parents who are the object of imitation for the child. Therefore, always know that your children take an example from you.

It is no secret that children begin to use foul language precisely in those families where they often quarrel.

Toddlers also adopt everything else. Including nutrition rules. Therefore, if you want your child to eat right, then first start with yourself.

If you constantly eat various hamburgers, buns, and so on, then your child will also be drawn to these products. Thus, it will be much more difficult to prove the opposite to him.

And how can you prove it if mom and dad eat all sorts of rubbish themselves? And then they start proving something to the contrary.

So always start with yourself. Stand up for your child good example to emulate.

Shopping trips

When shopping, try to take your baby with you often. So he will remember useful products that need to be bought. In the future, they will become familiar to him.

Be sure to let him choose the products himself. Make something like a game. So you can easily accustom your baby to vegetables and fruits.

Involve the kids in the cooking process

The child should be involved in the process of preparing healthy food. So he becomes interested. There is a great desire to try the prepared dish.

Be sure to let him cook those vegetables and fruits that he himself chose.

Experiment with the way you serve food

Don't forget about the food preparation process. For example, you can use the beautiful design of the dish so that the child likes it. So you lure the baby to eat healthy food.

If you give any vegetables, then try different variants cuts. Can be cut into beautiful cubes, rhombuses or circles. All this affects the interest of the baby.

So if the child does not eat vegetables, then try cutting them in a special way or giving them without cutting. In general, experiment.

You can even put funny faces on the plate or make crafts in bright and beautiful colors. This also helps to teach children to eat right.

Healthy nutrition for pregnant women

Let's talk a little about healthy nutrition for pregnant women. This is very important for those who bear a child in themselves. After all, here you need to constantly feed the fruit. And this takes a lot of time and effort.

We use only healthy food! After all future mom should receive everything necessary for herself and her child. It is also very important that the food is safe.

That is, food safety issues are the highest priority in this period of time.

Because of this reason, the World Health Organization does not recommend using such fish for a pregnant woman's menu. (tuna or shark).

Biorhythmic nutrition

You also need to properly use all other foods. To do this, you need to use the rules in the biorhythm of nutrition.

What it is?

We have products that work very well in the morning. But in the evening it is highly undesirable to use them.

And vice versa.

There is a food that is best used only in evening time. Thus, you need to correctly distribute food throughout the day.

Ration until 15:00

For breakfast and morning snacks, carbohydrates are very necessary. The body needs energy in the morning. We can get it from whole grains. For example, from rice or buckwheat.

Porridges in conjunction with vegetables also work well. That is, if you combine morning porridge with seasonal vegetables (greens, beets, carrots ...), then such a product will work better.

It's good to put fruit for a morning snack. For example, seasonal apples, citrus fruits or kiwi. They are rich essential vitamins for pregnant women.

But in the evening it is not advisable to use carbohydrates. They give too much energy, which the body can not cope with in the evening.

As a result, all the excess is converted into fat. Therefore, in the morning, eat cereals and fruits.

Diet after 15:00

For evening receptions food, it is important to give those products that are a resource for recovery processes.

Our body regenerates at night. And if we give light proteins, then we get everything necessary for these processes.

light protein is a protein that has time to break down and work in the body even before going to bed. These include mozzarella, eggs, sea ​​fish or white lean meat.

All lungs protein products should be combined with non-starchy vegetables. That is, instead of carrots, it is better to take greens or bell peppers. They are much more efficient.

Healthy food for weight loss

Let's talk about healthy nutrition for weight loss.

How many times a day should a person eat?

This is the number 5. Five times is optimal dose for proper nutrition. What do you need to eat to keep your figure in good condition?

Let's take a look at these entries:

1. Breakfast- most important trick food. The main energy is collected at breakfast. It is made up of carbohydrates. Basically, porridge. There are many kinds of them. Therefore, what kind of porridge is, it does not matter. But it is best to eat oatmeal or buckwheat.
2. Small snack- a small recharge for the body between breakfast and lunch. I recommend using fruits, vegetables or dairy products. The main thing is to alternate different snacks every day. That is, one day, fruit. Second day, vegetables and so on.
3. Dinner- A complete meal. Here you need to adhere to the law of one plate. There is only the first or there is only the second. But not all together. I also recommend using alternation. One day we use soups. The second day we use dishes for the second. For example, a side dish of vegetables + meat or fish. Seafood can be added to fish.
4. scanty snack- refreshment between lunch and dinner. We use dairy products or vegetables. We never use carbohydrates. After 15:00 it is better not to use them.
5. Dinner- should be the easiest because at this moment the body is preparing for sleep. I recommend using vegetables. You can also use fish or seafood.

Here are the basic rules of healthy nutrition for weight loss. However, I would recommend all this to those who have everything in order with weight. After all, you need to constantly keep in shape.

Also note that each item must contain water. With water, food will be easier to digest.

Everyone should remember such a rule that healthy cereals are the basis of a healthy human diet!

There is even a saying: “Schi and porridge are our food.” If we take this saying, then cabbage soup alone Ancient Rus' there were about 60 options. And even more porridge.

By her own porridge is an amazing product. It was even served as a festive dish.

In general, Russian traditional cuisine is considered by some to be rather primitive. (shchi and porridge and nothing else). But this is only at first glance.

Yes, earlier in Rus' there was porridge on any table. It's right!

But why did they put it on the table?

During the festive meals, from 60 to 100 dishes were served during the dinner. On the grand-ducal table, their number reached 200. And after all, they were all different.

If you started eating herring, and then jelly, then what will you have in your mouth then?

Let's take European delights. They always have cheese on the table. And what is it for?

Here you ate one dish. Then a small piece of cheese. Then the cheese, as it were, resets the previous dish. Then eat the second dish and after it again cheese. Thus, the taste of each dish is preserved.

Surprisingly, in Rus' it was the same! Only the role of cheese was performed by porridge. Now, if you ate something and want to reset the taste, then you need to eat porridge. This way you reset everything.

So eat more healthy cereals. They not only nullify the taste, but also favorably affect the digestion process. Plus, cereals give a lot of energy for the whole day. Therefore, always eat porridge for breakfast.

I will tell you how to take flax seeds for weight loss at home. There will be many useful tips and recipes that will help you get rid of extra pounds.

27.12.2016

I will show you what the right diet should be for high blood pressure in a person. There are a lot of them. However, there is one that is the safest and most effective. You will also learn how fasting is useful and how best to carry it out for hypertensive patients.

04.10.2017

You will learn what urbech is and how it is useful for a person. I will tell you how to make it, as well as give recipes for using it for various dishes. Let's analyze the benefits and harms of the main types of this natural product.

Hello everyone, dear friends! I am sincerely glad that you again visited our blog site - a storehouse of useful information about healthy way life! ?

In the subconscious of most people, an understanding has formed that tasty food must be harmful.

I hasten to dispel the myth - this statement has no reason to be correct. Low-calorie food is not a standard for lack of taste and monotony. Don't believe?

Today we will learn not only how to cook healthy food, but also get acquainted with current gastronomic tricks. Each visitor to our blog will definitely find a technique with which you can delight yourself with delicious, but low-calorie dishes. Go. ?

Basic rules for preparing healthy food

It is not difficult to change or diversify your diet - just cook flavorful food from healthy products. After the meal, your attitude towards healthy food will change dramatically.

So, initially I propose to create a suitable "atmosphere" in the kitchen, but for this you will need to follow a small set of uncomplicated rules:

The rules are very simple and do not require special training. Is it true?

Now, almost every kitchen already has various household electronics for cooking, and you always need to keep cleanliness - this is a guarantee of the absence of pathogenic bacteria in the house.

Reliable "helpers" of any housewife: "Friends, in the kitchen they will become indispensable for us - a microwave oven, a blender, a slow cooker, a juicer, an air grill, a yogurt maker, a double boiler, a dryer for vegetables and fruits."

Cooking healthy food: 10 options to make a delicious dish from healthy products

Now we can move on to the main part of the article, starting to get acquainted with the basic ways of preparing healthy food.

Especially for Start-health visitors, I have prepared the most complete list of methods, thanks to which we will make not only healthy, but also delicious dishes:

• baking – actual way cooking for busy housewives who can "send" necessary products food in the oven and forget about them for a certain time. We cook without oil, but at the same time we get juicy and flavorful food.
  
• Blanching- put fresh vegetables in boiling water for 1.5–2 minutes, and then transfer the products to the prepared “ water bath". In the container, the food is cooled, only useful substances and trace elements remain in it.
• "Water bath"- an innovative way of cooking, or rather its final stage, especially common in elite restaurants. We fill a deep container halfway with ice, add a little filtered water to it and at the right time we lower the products from the hot pan to stop the cooking process. Due to a sharp change in temperature in the structural composition of food, enzymes are destroyed and pathogens are destroyed.
  
• On an open fire- a traditional cooking method that does not use refined oil. Within 10 minutes we can enjoy meat, fish or vegetables that do not contain carcinogens and are safe for health.
• air grill- a modern method of cooking by circulating hot air around the food. During the operation of the equipment, food is deprived of fat flowing into a special compartment of the device, and all useful substances remain in the food. Cool stuff, by the way. We want to buy one for ourselves. ?
  
• Extinguishing- great alternative junk food. Before lowering the products into a deep container with a small amount of water, we first fry them in a hot frying pan until a golden crust appears. We do not use oils, but we get no less appetizing and tasty dishes.
  
• Boiling- the most common cooking option, often used in many programs diet food. To collect water in a saucepan and put food into a boiled liquid is simple, convenient, healthy and tasty.
• Wrap- an up-to-date technique for preparing juicy and fragrant dishes. By wrapping food in food foil or special parchment, we create a vacuum effect, so food combines two cooking methods - steam and open fire.
  
• Steam cooking- one of the most useful methods that allow you to treat yourself to delicious food, in which all useful trace elements are preserved. To prepare such dishes, we need a double boiler or a deep frying pan with an airtight lid and a small hole on the surface for air circulation.
  
• Drying- the most relevant way to prevent breakdowns on junk food outside the home. Simply dry fresh fruit or vegetables ahead of time for a great alternative to snacking at Bistros.
  

With the methods of cooking, we have just decided. Friends, do not worry, expensive equipment for creating gastronomic masterpieces is an optional accessory. delicious homemade food can be done knowing the intricacies of the culinary process.

Exclusion of unhealthy cooking methods: “Pinning, curing, pickling, frying are cooking methods that involve the addition of either refined oils or a large number salt, so I don’t “include” them in our list. We only consider healthy practices.”

How to make healthy food also tasty: gastronomic tricks

• Instead of flavor enhancers, use spicy foods (parmesan, chili sauce, sesame seeds).
• To make the nuts more fragrant, they need to be cooked in a shallow container (in a frying pan), without adding oil, but using herbs, a little salt and pepper.
• Chopped, ground tofu is a great alternative to any sauce (mayonnaise, sour cream, ketchup).
• Many people are "addicted" to baking and flour products is the disease of the 21st century. I advise you to replace 1/3 butter on applesauce during cooking, reducing the level of harmful trace elements in dishes and preventing the appearance of an extra centimeter at the waist.
• In order to completely abandon refined oil, use non-stick cookware for cooking.
• There are many useful substances in nuts, but they also contain a sufficient amount of vegetable fats, so it is not recommended to use them often. Fry oatmeal in a pan without adding oil and get an excellent replacement for your favorite “snack”.
• To diversify the preparation of dishes in the oven, bake breaded products from oatmeal And cornmeal until golden brown appears.
• Adding a little citrus zest to a meal can make it more satisfying by changing the taste of the whole meal.

With the help of such gastronomic tips, we can implement in the kitchen various recipes using exclusively healthy food. Remember
what can always be found for junk food is a low-calorie, but tasty counterpart. ?

Helpful advice from Start-health: “Enough has already been said about the dangers of refined oils, so I’ll just offer a great alternative to them so that the food is not tasteless - soy sauce, crushed tofu, tomato paste or lemon juice. Please note that all ingredients must be home cooking. You can learn more about replacing unhealthy food with healthy alternatives by looking at ".

I hope you are amazed at the extent of cooking healthy food at home. Delicious dishes- this is, first of all, the result of the efforts and labors of a person, and not the "fruit" of food additives. The main thing is to allocate enough time for cooking and not be afraid to create something new.

I am sure that the fair sex, who periodically visit our blog, has accumulated a lot of equally interesting and useful tips for preparing healthy food.

See you soon, friends! Bye bye!