home Audience 5 What is proper nutrition. Proper nutrition: basics and principles. The place of liquid in proper nutrition

What is proper nutrition. Proper nutrition: basics and principles. The place of liquid in proper nutrition

Do you want to lose weight but don't want to count calories and diet? Eat effective method! stick proper nutrition. Of course, proper nutrition helps to lose weight gradually and by a small number of kilograms, but weight loss is very comfortable and the weight will remain for a long time.

The basic principles of proper nutrition for effective weight loss

Proper nutrition is the key not only to harmony, but also to health, Have a good mood. Stick to healthy eating quite easy, because it does not require such strict restrictions, as in the observance of various diets. However, some rules still exist.

What are the principles of proper nutrition? Here are the main ones:

eat little and often;
be sure to drink at least 1.5 liters clean water in a day;
the diet should have a lot of vegetables and fruits;
you should reduce the consumption of muffins and sweets;
as heat treatment use boiling, stewing and baking;
must be respected correct ratio proteins, carbohydrates and fats;
last time should eat 4 hours before bedtime.

First of all, with proper nutrition, you need to eat 5-6 times a day. It should be a hearty breakfast, a hearty lunch, light dinner and healthy snacks. Breakfast is very important trick food, it gives energy for the whole day, helps to avoid snacking on junk food. Lunch should be hearty, because it is the main meal of the day. For dinner, you should prepare light meals that are quickly absorbed and at the same time well saturate. As for snacks, you need to approach their choice very carefully. After all, it is often during snacks that we eat a lot. junk food. Sweets, buns, cookies, hot dogs - all this is very unhealthy for both weight loss and health.

In this case, portions should be small. It is advisable to eat no more than 1-1.5 glasses of food at a time. Such portions will help you get enough, but not overeat. In addition, frequent and fractional meals will help improve metabolism.

You can drink any drinks, but they should not contain a lot of sugar. That is, compotes, fruit drinks, tea and coffee should be drunk without sugar or with a minimum amount of it. You can replace sugar with honey. As for clean water, you should drink plenty of it. It helps to avoid dehydration, speed up metabolism, improve bowel function. Therefore, you should drink at least 1.5 liters of water per day, this is without taking into account other liquids. It is best to drink water 20 minutes before meals and half an hour after it. It is useful not only for health, but also for weight loss. The fact is that a glass of water before a meal will help reduce the amount of food consumed.

According to the basics of proper nutrition, the diet should include a lot of different vegetables, herbs, fruits and berries. Plant food contains not only many vitamins and minerals, but also fiber. This ingredient helps you feel full. Therefore, if you add a vegetable salad or stew to the menu, that is, you will want it only after a few hours. In addition, fiber helps cleanse the intestines, which is also important when losing weight.

Naturally, proper nutrition involves the use of healthy foods. This means that the amount of harmful sweets, muffins, fast food must be reduced to a minimum. But this does not mean that you should give up such food completely. This is the difference between proper nutrition and diet. Firstly, sometimes you can afford something tasty, but harmful. Secondly, sweets and muffins can also be useful if they are prepared correctly. For example, fruit or berry jelly, oatmeal buns will not harm the figure, on the contrary, they will be useful.

One of the principles of proper nutrition for effective weight loss is the use of proper heat treatment of products. You can boil, bake in the oven or stew food. But frying is not worth it. With such processing, the amount of fat increases, respectively, the food will be more harmful and high-calorie. If the recipe requires frying food, you can do it with a small amount of vegetable oil and literally within 1-2 minutes. But it is better to avoid this method of preparation.

If you want to lose weight using proper nutrition, it is important to maintain a balance. Often, fats and carbohydrates predominate in the diet, while for effective weight loss there should be a lot of proteins, enough fats and carbohydrates. Moreover, there should be more complex carbohydrates found in cereals and vegetables. And fats should be healthy, they can be found in fish, avocados, vegetable oils, nuts.

The very popular statement about fasting after 6 p.m. is not always correct. The fact is that the last time you should eat food four hours before bedtime. Therefore, if you go to bed at 22-23 hours, then it is better not to eat after 18 hours. If you go to bed late, then you can eat at 19-20 hours. Prolonged fasting can slow down the metabolism, and this will interfere with weight loss.

The principles of proper nutrition for effective weight loss are quite simple. And the results will appear in 1-2 weeks.

How to make a menu for weight loss with proper nutrition?

How to make a menu for weight loss with proper nutrition? It is very simple, because the choice of products and dishes is very large.

As the first meal, you should choose various cereals, eggs, cottage cheese, healthy sandwiches. These products saturate well and give strength. You can supplement breakfast with fruits, vegetables, berries, herbs, nuts. That is, you can add berries and nuts to porridge, fruits or greens to cottage cheese, and cook an omelet with vegetables from eggs. As for the right sandwich, you should choose whole grain bread with a slice lean meat or cheese, as well as vegetables and herbs.

For lunch, you can afford both the first and the second course. Therefore, you can cook soup, as well as a meat or fish dish and vegetable salad. Naturally, the soup is better to cook vegetable. If you prefer meat soup, then for the second it is better to choose a vegetable dish - casserole, stew, salad.

In the evening, preference should be given to cottage cheese, vegetable, fish dishes. Egg dishes are also suitable. You can cook various casseroles, cheesecakes (baked in the oven), stewed or baked fish.

As for snacks, it is better to choose fruits, dried fruits, nuts, yogurt, cottage cheese, vegetable salad, a piece of cheese. It will be a healthy and satisfying snack that will not harm the figure. It must be borne in mind that nuts and dried fruits can be consumed in small quantities, since the former contain a lot of fat, and the latter contain a lot of sugar. In the morning before lunch, you can use sweet snacks, and for an afternoon snack it is better to choose dairy and dairy products, vegetables. In addition, you can have a snack in the evening. A couple of hours before bedtime, you can drink a glass of kefir or eat natural low-fat yogurt.

Separately, it is worth highlighting drinks. You can drink tea, cocktails, juices, fruit drinks, compotes, smoothies, coffee. But at the same time, low-fat dairy products should be used for shakes and smoothies. It is better to drink coffee no more than 1-2 times a day and do not add heavy cream. As for tea, it is advisable to drink green and Herb tea, honey, lemon, cinnamon can be used as additives.

Here is a menu with proper nutrition:

in the morning: oatmeal with berries, a sandwich with a slice of cheese, juice; or scrambled eggs with vegetables, bread, orange, coffee;
snack: fruit salad or a handful of dried fruits;
lunch: vegetable puree soup, chop, salad and compote; or meat borscht, vegetable salad, bread, fruit drink;
afternoon snack: cottage cheese with fruits or herbs;
dinner: fish stew with vegetables, cocoa; or vegetable casserole, a slice of bread, tea;
before going to bed: a glass of yogurt.

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Proper nutrition helps a person to maintain efficiency, avoid various diseases, support normal weight, increase life expectancy. You need to switch to a healthy diet gradually so that it is not stressful for the body. At any age, it is not too late to switch to a healthy diet.

So that the body receives all the necessary nutrients and fully assimilated them, it is necessary to follow the basic rules of healthy nutrition and the principles of proper nutrition. We offer 17 rules and principles of healthy eating for every day:

1 rule of healthy eating - Diverse food:

Nutrition should not only moderate and regular, but also varied, i.e. contain products of both plant and animal origin.

2 Rule - calories daily ration:

With age, daily calorie intake should decrease mainly for animal fat count and carbohydrates (bread, potatoes, sugar). The amount of proteins should remain the same.

3 Rule - Meals 5 times a day:

Irregular intake food leads to indigestion. The most rational 5-time food, at the same time, then the person does not overeat.

4 Rule -Slow food:

If you are overworked, do not start eating right away, rest a little. While eating, you need to distract yourself from thoughts about work, about business, you should not conduct serious conversations, reading or watching TV. You have to eat slowly.

5 Rule -Long chew:

Eat at a certain time, not on the go. How to chew food? It is recommended to make more than 20 chews motions before, food, taken into the mouth will be swallowed. Try to calculate how many you make chewing movements before swallowing food. And you make sure you hurry mess up your stomach and him and health.

6 Rule - It is necessary to refuse food in dry food:

Liquid dishes prepared with meat, fish, vegetables and mushrooms decoctions, promote the secretion of gastric juice. Soup is enough for digestion second courses: meat, fish, cereals, potatoes, etc. Sweets are eaten at the end of dinner Then Sugar is absorbed by the body relatively easily.

7 Rule -Vegetables and fruits :

Eat more fresh vegetables and fruits. They contain necessary for the body vitamins, mineral salts, organic acids, fiber and others useful material. Improve digestion, normalize metabolism and acid-base balance organism.

8 Rule - Drinking regimen:

Observe drinking regimen. Drink at least 2-2.5 liters of water per day. More useful is unboiled water, purified with a filter.

9 Rule - Protein food for breakfast and lunch:

Must be consumed at breakfast and lunch protein food: meat, fish, eggs, cereals, vegetables, cottage cheese. It is better to cook porridges on water - they are more useful.

10 Rule - At dinner - dairy, cereals, vegetable dishes .

Dine no later than 2 hours before sleep.

11 Rule - Dairy products:

Eat low-fat dairy products. Kefir contains animal protein, which is no less valuable for meat and fish proteins, and is useful for digestion.

12 Rule - Eat freshly prepared food:

Food that has stood in the refrigerator for several days loses beneficial features and "slagging" the body.

13 Rule - Fasting day:

1 day a week do unloading. If it's hard, then at least 1 or 2 days a month. IN fasting days the body is cleared of toxins.

14 Rule - Take vitamins:

For proper nutrition, it is necessary to consume vitamin complexes, because the body does not receive enough vitamins and minerals from food.

15 Rule - Eat only when you are hungry:

Listen to your body and don't eat unless you're hungry. This important rule to maintain normal weight.

16 Rule - Nutrition after 40 years:

After 40 years, it is very important to adhere to proper nutrition. Need to consume more foods like low fat cottage cheese, curdled milk, kefir, sour cream (not fatty). Dairy products improve the functioning of the stomach and intestines and deliver calcium, potassium, phosphorus and other minerals to the body.

17 The rule of healthy eating Nutrition after 50 years:

After 50 years, the body reacts sharply to a violation water-salt metabolism. Therefore, fluid intake should not be restricted. And here use table salt needs to be reduced.

Following the rules of a healthy diet is not as difficult as it seems. You just need to realize that proper nutrition should be part of a healthy lifestyle, a good habit, and not a temporary diet.

Useful articles:

What is the essence of proper nutrition? Not everyone can answer the question. Indeed, many people mistakenly believe that the principles of proper nutrition include only some restrictions that are imposed on certain ingredients. Moreover, most people who want to lose weight sometimes refuse to eat any products at all. It should be noted that this is the wrong approach to the ideal figure and good health. In this regard, we decided to devote the presented article to this topic.

general information

If you have long dreamed of finding beautiful forms, then it makes sense to contact an experienced nutritionist. After all, only a specialist can tell you about the principles of proper nutrition for weight loss. Moreover, it is the doctors who can create for you the diet menu that will contribute to the loss excess weight, but it will not adversely affect your health.

Where is the mistake?

A huge number of people claim that they have long known the basic principles of proper nutrition for weight loss. However, they all still purchase various herbs, teas, lymphatic drainage, use liposuction and, of course, rigid diets. Unfortunately, none of the presented methods will ever give you the desired result. Of course, for some time you can lose a certain number of kilograms. But soon they will be back again. So what is wrong with these people?

If you decide to use a strict diet for weight loss, then it should be said that this method perfectly trains the strength of the spirit, but it is of little use to the body. After all, getting into stressful situation, your body literally remembers this state. And after you return to a normal diet, he will begin to accumulate kilograms of fat with even greater diligence. Thus, the effect of starvation for the figure and health is negative.

So what are the basic principles of proper nutrition? We will present the answer to the question posed right now. It should be especially noted that these rules can be used not only for weight loss, but also for the general improvement of the body. After all, eating deliberately, you can significantly improve the condition of all digestive organs, and, accordingly, feel more comfortable.

Proper nutrition: basics and principles

Before switching to a healthy diet, you should understand that your body is in dire need of a daily supply of special elements. It is advisable to remember them:

By excluding at least one of the presented elements from your diet, you will deprive yourself of not only health, but also beauty. appearance. After all, these substances contribute to the growth of hair, nails, affect the condition and color of the skin, and so on.

The first principle is understanding

About what principles of proper nutrition exist, not only adults, but also children should know. This is due to the fact that it is from a young age that a person is brought up with that feeling and attitude towards food, which your child will consume in the future.

Thus, it is very important to understand what you eat. Do not immediately consume everything that is on the table or in the refrigerator. Experts say that products are divided into 3 main groups:

Protein, which is digested in the stomach mainly with acid.
Carbohydrates (i.e. starch and different kinds sugar), which are digested with alkalis.
Vegetable, which simultaneously contain both nutrients and enzymes for their breakdown.

In connection with all of the above, we can safely summarize that the essence of proper nutrition is understanding what you eat and in what quantities. In other words, you should eat mindfully. That is, eating, for example, an apple on empty stomach, you need to understand that it will leave it in about 15 minutes. But if you use it after a hearty and plentiful meal, then it will be digested for several hours. As a result, you will feel terrible, and your stomach will be exposed to inflammatory reactions which will eventually lead to various diseases.

Thus, experts recommend not eating all the food at once, but adhering to the principle of separation. For example, he ate meat, and an hour later - carbohydrate food, etc. This method will noticeably improve your digestion, and therefore, lead to inevitable weight loss.

The second principle is quantity

The basic principles of proper nutrition, which we consider in this article, are recommended to be put into practice not for a certain number of days, but for the rest of your life. After all, this is the only way you can maintain your own health at the proper level and not lose graceful forms, even despite the years.

So, the second principle of proper nutrition is the amount of food eaten. Most of us are used to eating, as they say, "to satiety." This fact contributes to the emergence of various diseases. digestive system and of course speed dial excess weight.

It is necessary to eat food in small portions several times a day (for example, 5 or 6). It should be remembered that the number of calories you have absorbed should not exceed those consumed. This is exactly what those nutritionists rely on, who not only make up a special menu for their client, but also require constant movement from him.

The third principle is time

The main principles of proper nutrition should include not only certain prohibitions or, conversely, recommendations, but also a certain meal time. Indeed, in order to maintain shape and excellent health, it is not enough to give up chocolates and sweets. It is very important to follow the correct diet.

Nutritionists almost always insist that their client strictly observe certain times for breakfast, lunch, afternoon tea, dinner, and so on. After all, if you eat on a schedule for some time, your body will get used to it so much that it will begin to secrete various enzymes to break down food at the usual hours. This will contribute to good digestion of food, which will undoubtedly affect your health and figure.

For the average person who works from 8 am to 5 pm, a sample schedule might be as follows:

As you can see, the breaks between meals are 3 hours. If you significantly increase this figure, for example, by eating after 7-8 hours, then you can cause stagnation of bile in the bladder, which will eventually lead to the appearance of stones or other diseases of the digestive tract.

Basic truths of healthy eating

We talked about the principles of proper nutrition. But this is not enough to keep your health and weight at the proper level. After all, it is very important to pay attention not only to how much and at what time you eat, but also to the quality of the food you eat. In this regard, we decided to tell you a few simple truths of healthy eating.

Diversity

What should be the right diet? As mentioned above, in order for your body to feel comfortable, it should absorb all necessary elements. In this regard, your diet should be as diverse as possible. To do this, every day you should eat both protein and carbohydrate foods, as well as various fruits and vegetables that store useful micro and macro elements.

Consider sample menu proper nutrition, which includes a variety of dishes.

First breakfast:

any porridge with milk;
freshly brewed tea.

Lunch:

soup with a piece of boiled lean meat;
salad of raw vegetables with the addition of refined olive oil.

a glass of sweet yogurt or some fruit.

any low-fat side dish of vegetables (you can with a little gravy).

Late dinner:

cup low-fat kefir or katyka.

Of course, the presented approximate menu of proper nutrition may vary. However, it should be as varied as possible, and one serving should not contain a huge number of different products.

Restriction of consumed fats

The principles of proper nutrition say that absolutely all elements, including fats, must be included in food. However, most people abuse such dishes, as a result of which they begin to suffer not only from excess weight, but also from cardiovascular disease. After all, fats are cholesterol, which adversely affects human health. In this regard, it is recommended to minimize the use of this element.

Thus, animal and cooking fats should be replaced with vegetable ones. How to do it? Salads should be dressed not with mayonnaise or sour cream, but vegetable oils. By purchasing meat products, it is necessary to give preference to less fat. For example, instead of pork, duck or goose, buy chicken, veal or turkey, etc.

Let's talk about proper nutrition. What can not be eaten while on a diet? We talked about how you can minimize your fat intake. But this element is present in almost all confectionery products. Moreover, they combine fat with a large amount of carbohydrates, which will undoubtedly lead to a rapid set. extra pounds ov. In this regard, not only certain meat products (lamb, pork, etc.), but also all kinds of sweets, cakes, chocolate, cookies, ice cream, cake and other confectionery products should be under a big ban. By giving up the listed ingredients, you will very soon begin to notice that the arrow of your scales has deviated significantly to the left.

No to alcohol and pure sugar!

The principles of proper nutrition (the menu for the day was presented a little higher) include not only certain recommendations, but also multiple prohibitions. In the previous section of the article, we talked about the fact that in order to lose weight and maintain your own health, you should definitely stop using confectionery And a large number fat. However, the bans do not end there. After all, any specialist to whom you turn for advice will definitely call you to limit consumption. alcoholic beverages and pure sugar. It should be noted that such products have a rather high calorie content and, moreover, stimulate appetite. That is why in diet menu there are no vacant places for them and cannot be.

Reasonable salt intake

What to eat with proper nutrition? We will give an exhaustive answer to this question, but a little lower. After all, to begin with, you should talk about what products are banned.

Salt is a mineral substance. It is essential for our body. However, in large quantities such an ingredient can cause enormous damage to health. In this regard, doctors recommend minimizing its consumption. After all, most products already contain this mineral.

Significantly reduce your salt intake, you will soon notice how you lose weight. After all, it is this element that delays the entire body in the body. excess liquid, contributing to regular puffiness.

Minimum carbs

Almost everyone knows that carbohydrates are necessary for our body for a normal existence. However, this element is different, or rather simple and complex. Simple carbohydrates are quickly absorbed by the body and just as quickly settle on the body in the form of unwanted body fat. As for the complex ones, a person needs to spend much more energy to split them. In this regard, there is a lower chance that they will be converted into fats and deposited where they are not needed.

But how do you differentiate between complex and simple carbohydrates? To do this is easy enough. With help simple carbohydrates it is quite difficult for a person to get enough. As for the complex ones, with them the feeling of fullness does not come immediately, but persists. long time. To be more specific, we will present a list of products that belong to a particular category.

Simple carbohydrates:

fresh bakery products;
potato;
White rice;
semolina, corn and wheat groats;
all confectionery.

Complex carbohydrates:

whole grain cereals (buckwheat, oatmeal, brown rice);
bean products;
pasta made from durum wheat.

Proper nutrition: what can you eat?

We talked about what prohibitions include proper nutrition. However, it should be noted that healthy lifestyle life is not only made up of many limitations. After all, experienced nutritionists know that there is no need to starve to lose weight, because by eating only healthy foods, you can lose a significant amount of extra pounds without causing any harm to your own body.

Cellulose

Fiber is another type of complex carbohydrate. As you know, it is found in fruits, vegetables and berries. At the same time, it is practically not absorbed and not digested by the body. This fact has a positive effect not only on the figure of a person, but also on his health. After all, fiber is able to completely cleanse the intestines of toxins and toxins accumulated in it. Moreover, this substance regulates the digestion and absorption of carbohydrates from other foods without causing a sharp and strong increase in blood sugar levels.

Thus, if you want to lose weight and be as healthy as possible, you should forever abandon simple carbohydrates, and include only complex ones, including fiber, in your diet. Although here you should know the measure. After all, if you eat a large amount of grapes, apples or bananas, then the extra calories in any case will make themselves felt in the form extra pounds.

Protein

Squirrels are often called building element. Indeed, it is this substance that contributes to the growth muscle mass person. Moreover, it does not affect the filling of fatty layers. That is why among those who want to quickly lose weight, a protein diet is especially popular. However, everything is good in moderation. Not so long ago, scientists found that people who use predominantly protein products more likely to get cancer. That is why meat and dairy products should be included in your diet, but not in large quantities.

Water is the source of life

Almost every diet states that an adult is recommended to drink from 1 to 2 liters of pure water per day. Indeed, it is the liquid that contributes to the fact that various deposits in the form of toxic substances and slags are gradually washed out of our cells. However, it should be noted that many people mistakenly believe that alcoholic drinks, soda and other cocktails are water. But it's not. Indeed, for a healthy lifestyle, as well as for significant weight loss, a person should forever abandon all of the above drinks, and instead of them use only pure spring water (you can also from the tap, but be sure to filter it).

Summing up

Now you know what proper nutrition is, what you need to eat to lose weight and improve the body, and what should be abandoned forever. Let's summarize all of the above:

Starving to lose weight is wrong, because human body every day needs a certain amount of necessary elements.
You should eat often, but in small portions.
Eat food preferably at the same hours. This will significantly improve your digestion.
To lose weight and improve the body, you should abandon the consumption of large amounts of fats, simple carbohydrates, alcoholic beverages and pure sugar.
A healthy diet refers to the reasonable use of fiber, salt, complex carbohydrates and proteins.
Water is the source of life. That is why an adult should drink it in pure about 1-2 liters per day.

Among other things, I would like to say that a healthy lifestyle involves not only proper nutrition, but also constant movement.

Today you can find a lot of information about proper nutrition. However various sources can give different information. Very often you can find reports that, while maintaining proper nutrition, you need to abandon the consumption of protein, flour products, sweets, and fatty foods. Really? these products are quite high in calories and a large amount of them is deposited in the form of adipose tissue. However, it is not required to refuse with proper nutrition from these products. Proper nutrition involves limiting the consumption of high-calorie foods, but not eliminating them from the diet. Once or twice a week you can pamper yourself and eat favorite dish. Compliance with the diet, regularity of nutrition and consumption of small portions of food will help get rid of excess weight and maintain a figure in an ideal camp.

The main rules of nutrition for weight loss:

You need to eat 5-8 times a day. Nutritionists recommend eating when you feel hungry. Read about the diet in this article.
Portions of food should be small. First, you need to reduce the usual portion by half, and after a few weeks, switch to a serving of food that fits in a glass.
It is necessary to give preference to natural food. It is advisable to limit the consumption of semi-finished products, sweets, carbonated drinks.
Every day you need to use vegetables and fruits for cooking. They help reduce the calorie content of the main dish and quickly satisfy hunger.
You need to include a variety of foods in your daily diet. H You can not eat foods that are rich in one group of nutrients.
You need to cook food in a slow cooker, steam or boil. Sometimes cooking can not use animal fats.
It is necessary to give preference to simple dishes. They are better digested and speed up metabolism. Don't miss our "nutrition for weight loss and training" article.
Breakfast is a must. For breakfast, you need to take cereals, dairy products. They are rich in carbohydrates, which provide the body with energy for a long period of time.
For lunch, you need to take protein food. Protein is needed for cell repair. It's better to prioritize low-fat varieties meat and fish. Meat and fish dishes must be supplemented with vegetable salads.
For dinner, you can take vegetable dishes, fruits and dairy products. At night, you can not consume high-calorie foods. After all, the calories received do not have time to be used, so they are stored in reserve.
Between the main meals (breakfast, lunch, dinner) you need to do a few snacks. You can take dairy products, fruits and vegetables. Read our article "Meal Bormental Nutrition Rules".
Breaks between meals should be no more than 2-3 hours.
No need to exclude foods that contain fats from the diet. The daily menu should include sea fish, nuts, seeds, vegetable oils.

People who decide to lose weight through proper nutrition should be aware. You need to have knowledge that will help control your diet. The transition to proper nutrition should be gradual, not abrupt. Proper preparation and eating foods will help improve your figure and health. Therefore, each person must decide what is more important than harmful foods, or a beautiful, healthy and young body.

Proper nutrition is a balance of proteins, fats, carbohydrates, as well as vitamins and minerals. With such a diet, weight stabilizes, many diseases disappear by themselves, improves general well-being And emotional background. The menu should be designed so that the body does not lack anything.

General principles of proper nutrition

All of the following food groups must be present in your daily diet:

Each of the groups has a certain nutritional value, and also provides the body with its own set of nutrients.

Many people instinctively adhere to the principles of healthy eating. Others require willpower and knowledge of the basics to develop good habits:

Distribute the products in such a way that there are five to six times a day, but little by little.
Give preference to vegetables, fruits, cereals.
Eat less fried and indigestible foods.
Boil, stew, bake, steam more often.
Plan your menu ahead of time.
Don't drink your food. It is better to drink a glass of water half an hour before meals.
Buy foods that are minimally processed. Meaning seasonal fruit and vegetables, whole grains and breads, homemade milk etc.
Drink plenty of water: one and a half to two liters a day, not counting teas and soups.
Combine products correctly (see table below).

Useful products for proper nutrition

Your menu should include:

Vegetables. In winter, consume frozen vegetables, as well as long-term storage vegetables: pumpkin, radish, beets, cabbage, carrots. In the summer, buy seasonal vegetables, preferably grown in home gardens.
Kashi. Give preference to whole grain cereals, coarse grinding is better than fine.
Bread. Whole grain, fortified with fiber or with bran.
Meat. The most useful are veal, rabbit, chicken. Choose lean pork.
Fish. Useful regardless of how much fat it contains.
Eggs. Chicken (one per day) and quail (three to four eggs per day).
Fruits and berries. Almost any fruit and berries growing in your area can be consumed in any quantity. Imported kiwis, pineapples, bananas, grapes, citrus fruits, etc. limit.
Vegetable oil. Olive and sunflower, no more than one or two tbsp. l. in a day.
Milk, dairy products. Preferably low fat.

Harmful foods with proper nutrition

Limit or eliminate from your diet:

Potato. Reduce your consumption of potatoes: despite the fact that they are classified as vegetables, potatoes are of little use: they have no fiber, but a lot of starch.
Limit salt and sugar: instead of salt, try adding various herbs, such as rosemary; instead of sugar - fructose or honey.
Flourish and sweet.
Products industrial production. Meaning: semi-finished products; snacks: chips, crackers, peanuts; margarine; sausage; condensed milk; ready-made sauces(ketchup, mayonnaise).

Proper nutrition in the morning, afternoon and evening

Distribute food throughout the day in this way:

The best breakfast dish is porridge, as well as some types of protein foods: eggs, milk, sour-milk products.
Lunch is the main meal. During lunch, meat is perfectly digested, it is best to combine it with vegetables. Give up dessert, otherwise it will be difficult for the body to digest everything.
By dinner, the stomach “gets tired” of working. Do not load it with heavy food at night, it is better to prefer fish, dairy products, vegetables.
Have snacks between breakfast and lunch, between lunch and dinner. For a snack, you can eat an apple, a handful of nuts or dried fruits. Snacking allows you to “knock down your appetite” a little and not overeat during the main meal.
Does your stomach need food before bed? Eat a piece of fish with lemon or drink a glass of kefir. Such food will kill the appetite and will not overload the stomach.