Proper diet: menu planning and ready-to-use recipes

Various problems with health, skin, weight, well-being sooner or later lead a person to think about proper nutrition. Proper nutrition is not always a strict diet, not the absence of sweets in the diet, do not exhaust yourself. It is a way of life that must be approached consciously.

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

Principles of good nutrition

Good nutrition is based on the following principles:

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

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

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

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

How to start the transition to proper nutrition

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

1. Eliminate foods that are not beneficial to the bodycontaining "empty calories". These are pastries, confectionery, confectionery, charcuterie and semi-finished products, mayonnaise, sauces.
2. Eliminate alcohol. Some studies show that these drinks affect brain neurons responsible for appetite. The more a person drinks, the more he eats. In addition, the consumption of alcoholic beverages is often accompanied by various snacks, snacks, which is highly undesirable.
3. Follow water balance. Every day you need to drink at least 1. 5 liters of pure water. The approximate rate is calculated by the formula: 30 milliliters per kilogram of ideal weight.
4. Go on a diet. As already mentioned, it is necessary to divide the daily calorie content into several meals. For everyone else, set a time that works best for you and stick to it. The schedule should be approximately the same for every day.
5. Gain strength and patience. Transitioning to a new lifestyle can be difficult.

In fact, the process of changing habits is extremely complex. The usual advice will not help. Don't read weight loss reviews on the internet about magic diets. In fact, only 2% of people are able to lose weight on their own, without harm to health, at home. In all other cases, qualified help from weight loss specialists is required. They are nutritionists, psychologists and personal consultants.

List of products for good nutrition

When developing a healthy diet plan, be sure to include the following products in the menu:

1. Sea fish and seafood. Fish oil reduces the risk of cholesterol plaques, heart attacks and strokes. The presence of fish in the diet improves the condition of hair and nails. Omega 3 fatty acids are structural components of cell membranes. They are necessary for the plasticity and fluidity of cell membranes. The cardiovascular system and the brain are the first to suffer from a deficiency of omega 3 fatty acids, because they need the most DHA acids (the highest concentration of DHA is found in the brain, especially in mattergrey). The lack of plasticity of the cell membranes of the brain leads to a decrease in human cognitive abilities, psycho-emotional disorders.
2. Eggs. Prevent stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein, and we need protein for the functioning of many bodily systems - it is both the building material of body cells and the basis of the immune and enzymatic systems.
3. Berries. All berries slow down the aging process in the body. They should be on the table for those who have diabetes and are overweight. Berries are also an excellent source of antioxidants which inhibit lipid oxidation. Antioxidants are found in large amounts in fresh berries such as sea buckthorn, blueberries, grapes, cranberries, mountain ash, currants and pomegranates.
4. Legumes. They perfectly satisfy hunger, provide the necessary supply of energy, improve the process of digestion. Remember that all legumes must be soaked before cooking.
5. Whole grains. Bread and pasta made from whole wheat varieties saturate the body with the "good" carbohydrates that are safe for the figure. And dishes made from wholemeal flour prevent the onset of obesity, heart disease and diabetes.

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

What foods to avoid

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

1. Canned foods purchased. In order for meat, fish, vegetables and legumes to keep for a long time, manufacturers add dyes and preservatives to them, a lot of salt and vinegar. Preference should be given to home canning, but you should not even get carried away.
2. Mayonnaise-based sauces. Beloved by many, cheese, garlic, spicy and other sauces are prepared with mayonnaise. This dressing does not add any benefit to the dish.
3. Smoked meats. When smoking meat and fish, a lot of salt is added. Eating such foods burdens the kidneys.
4. fried food. Often they are cooked with poor quality oil, which leads to excess weight.
5. Sweet carbonated drinks. They contain a lot of sugar, which settles on the body in the form of extra pounds.
6. Candy. They are called "fast" carbs. If not consumed immediately, they will turn into excess weight.

How to make a good nutritional menu, what to look for

To make a proper nutrition diet, you need to take into account all your characteristics. There is no universal menu, just as there are no identical people. For example, the standard menu will not be suitable for a person intolerant to gluten, because it contains some. First you need to establish what restrictions individual diseases may impose and, observing them, adjust the menu for yourself personally. It is recommended to consult a doctor or nutritionist.

calories- this is the amount of energy that is formed during the decomposition and transformation of food. It varies from 1800 to 3000 kcal per day, depending on: age, lifestyle, metabolic rate.

If you lead an active lifestyle and do a lot of sports, your menu will be more calorie due to protein foods than the average person - for active muscle growth and to maintain a fast metabolism.

With a sedentary lifestyle, on the contrary, you need to reduce the proportion of carbohydrates and unhealthy fats so as not to gain excessive weight, since the excess calories consumed are not burned.

The approximate ratio of substances per day is:

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

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

By origin, proteins can be divided into animal and vegetable. Sources of animal protein include all meat products, fish, eggs and fatty cheeses. Plant proteins are found in leafy greens, vegetables, seaweed, legumes, nuts and seeds.

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

Another important point - an excess of protein in the diet can lead to rather sad consequences - it is a big burden on the liver, kidneys and the detoxification system as a whole.

Fatsare organic compounds consisting of esters of glycerol and fatty acids. Fats are vital for us, especially for women. And we, as usual, if we go on a diet, first of all we reduce the consumption of fats.

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

It is important to monitor the ratio between saturated and unsaturated fats, since generally the preponderance leans towards the former, although it is better the other way around, since it is the unsaturated fats that are the basis of all cell membranes.

The fat norm for an adult is 1. 5-2 g / kg.

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

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

Carbohydrates can be divided into simple and complex carbohydrates. Simple carbohydrates are water-soluble white crystals with a sweet taste. They have a high glycemic index and significantly increase blood sugar. These are all white flour products, pasta, preserves, jams, honey, sugar and some dairy products. Complex carbohydrates, in turn, have a mechanical effect on the intestines, do not cause such a large increase in insulin and blood sugar. Sources of complex carbohydrates are grains, vegetables, fruits, berries and legumes.

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

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

Women

On average, a woman needs to eat about 1800-2000 kcal. The fair sex has a slower metabolism than men, so they gain weight faster. At the same time, the growth of muscle mass is difficult, unlike men.

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

Men

In men, the metabolism is much more active, by nature there are more muscle tissues that require active nutrition with protein foods. On average, a man eats about 2000-2900 kcal per day. The calorie content of food increases especially in young people, during the period of muscle development and rapid growth.

Children

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

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

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

Menu planning for good nutrition

Try to make the right menu yourself. Do not hesitate to include in your diet what you like, remember only moderate amounts of food in portions, as well as the right ratio of BJU. To do this, you can use ready-made sample menus, which are widely and variously presented on the Internet.

Breakfast

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

Sample breakfast menu:

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

Having dinner

Lunch is traditionally the main part of the daily diet in Russia. Skipping lunch, you can cause a feeling of increasing hunger in the evening, then it will be difficult to eliminate overeating.

Sample lunch menu:

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

Mandatory components of a healthy lunch are complex carbohydrates and proteins.

Having dinner

It is generally accepted that a full dinner should take place no later than 2-3 hours before bedtime. But skipping dinner can affect the deterioration of sleep, cause increased hunger.

Sample dinner menu:

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

Snacks

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

Recipes for good nutrition

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

Protein pancakes

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

Ingredients:

• dry protein mix for cooking - 100 grams;
• any milk - 100 milliliters;
• sugar substitute or berry syrup;
• fruits or berries for decoration, serving.

Mix the ingredients until smooth. Cook the pancakes in a dry pan without adding oil.

Curd dessert with fruit and gelatin

The favorite dessert of school children is cottage cheese with fruit. It can replace confectionery, various confectionery, pastries. It's very easy to make and doesn't even need to be baked.

Ingredients:

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

Dissolve a sachet of gelatin in water, let it swell. Mix it with cottage cheese, sour cream, sugar substitute until a homogeneous mixture is obtained. You can beat with a mixer or blender. Put the bottom of the bowl with fruit, on top - the curd layer, on the berries. Put in the refrigerator for one hour.

Banana bran cheesecakes

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

Ingredients:

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

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

Radish salad

A quick and easy dinner recipe for beginner chefs in good nutrition.

Ingredients:

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

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

beet salad

Beetroot is the simplest, most delicious and familiar salad from childhood.

Ingredients:

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

Mix all ingredients. Serve with parsley.

Tuna salad

A good option for dinner is a tuna salad.

Ingredients:

• canned tuna in own juice - one can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• a cucumber;
• a lightbulb ;
• a mixture of lettuce leaves;
• olive oil for seasoning;
• a little lemon juice;
• salt.

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

Chicken vegetable soup

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

Ingredients:

• two small potatoes;
• a lightbulb ;
• a carrot;
• pepper;
• tomato;
• chicken fillet.

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

carrot soup

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

Ingredients:

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

Boil the vegetables until tender. Beat in a blender until a puree is obtained, adding the broth, butter and spices.

Brussel sprout soup with cream

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

Ingredients:

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

Boil the vegetables until tender. Beat in mixer until smooth, adding broth, cream, butter and spices.

Tomato soup

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

Ingredients:

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

Scald the tomatoes with boiling water, remove the skin and cook over low heat with the addition of onions. After acquiring a uniform consistency, add oil, spices, salt.

light stewed cabbage recipe

You can simmer cabbage in a saucepan, slow cooker, or in a regular frying pan. This simple dish can be a great dinner or side dish for lunch.

Ingredients:

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

Finely chop the onion and cabbage, grate the carrots. Simmer in a pan with oil and water until tender.

Baked chicken with vegetables

The perfect lunch is baked chicken with vegetables.

Ingredients:

• chicken fillet;
• pepper;
• tomatoes;
• onion;
• carrot;
• Potato;
• two tablespoons of vegetable oil or low-fat sour cream.

Cut vegetables and meat into pieces, put in a mold, add butter or sour cream. Bake until set, about 30 to 40 minutes.

Chicken fillet with mustard sauce

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

Ingredients:

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

Marinate the meat in advance in sour cream and mustard, leave for an hour and a half. Brown the carrots and onions in a saucepan, add the meat, boiling water. Let simmer until fully cooked.

Zucchini in the pan

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

Ingredients:

• vegetable squash;
• a lightbulb ;
• a pepper;
• tomato;
• two or three eggs;
• 200 milliliters of kefir or low-fat sour cream;
• certain low-fat cheeses;
• salt, pepper, herbs to taste.

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

Dietary Chicken Pilaf

Usually pilaf is cooked with pork. It turns out quite fat, heavy. A healthy, but no less tasty alternative is chicken.

Ingredients:

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

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

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