Proper nutrition: menu planning and ready-made recipes

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

Healthy eating- This is the basis on which the general healthy and vital condition of the body, good mood, external attractiveness and performance are built.

The principles of proper nutrition

Proper nutrition is based on the following principles:

1. Diet Variety. To lose weight, you don't have to eat only kefir and pickles! The menu should be tasty, healthy and varied.
2. power share. The 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 shown strict three meals a day, for example, with disorders of carbohydrate metabolism with insulin resistance. And in some cases, such asB. in Fatigue Adrenal Syndrome, five meals a day are necessary, fasting does more harm than good.
3. The majority of the menu should consist of natural products, without artificial additives, sugar and sweeteners.

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

There are a few more principles that will help you change your diet for the better.:

• drink enough (at least 2 liters per day) clean water;
• to eat when he feels hungry - it is very important to eat exactly when you are hungry, preferably without snacks, to prevent insulin resistance, ideally - three meals a day;
• chew each bite well, and even more, eat slowly and deliberately, chewing aside with a fork;
• eat in a calm state;
• As you eat, focus on the process.
• eat while seated, preferably with both feet on the floor;
• move actively all day - at least 10, 000 steps per day were not canceled;
• eat freshly prepared food;
• eat more fiber - fresh fruits and vegetables;
• Eat fish at least 2 times a week to get omega-3 fatty acids from your diet.

How to start the transition to proper nutrition

Changing to a new diet consists of five steps:

1. Eliminate foods that are not beneficial to the bodywith so-called "empty calories". These are baked goods, confectionery, sweets, sausage and semi-finished products, mayonnaise, sauces.
2. Eliminate alcohol. Some studies show that such drinks affect the neurons in the brain responsible for appetite. The more a person drinks, the more they eat. Also, the intake of alcoholic beverages is often accompanied by various snacks, which is highly undesirable.
3. Keep an eye on the water balance. Every day you need to drink at least 1. 5 liters of pure water. The approximate rate is calculated using the following formula: 30 milliliters per kilogram of ideal weight.
4. Create a diet. As already mentioned, it is necessary to divide the daily calorie content into several meals. Set the most convenient time for everyone and stick to it. The schedule should be roughly the same for all days.
5. Gain strength and patience. Switching to a new lifestyle can be challenging.

In fact, the process of changing habits is extremely complex. The usual advice doesn't help. Do not read online reviews about magic diets for losing weight. In fact, only two percent of people can lose weight at home on their own without harm to their health. In all other cases, qualified help from weight loss specialists is required. These are nutritionists, psychologists and personal advisors.

List of products for proper nutrition

When creating a healthy eating 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 brain are the first to suffer from a lack of omega-3 fatty acids because they need the most DHA acids (the highest concentration of DHA is in the brain, especially in the gray matter). The lack of plasticity of the cell membranes of the brain leads to a decrease in human cognitive abilities, psycho-emotional disorders.
2. eggs. 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 body systems - it is both the building block of the body's cells and the basis of the immune and enzyme systems.
3. Berry. All berries slow down the aging process in the body. They should be on the table for diabetics and the overweight. Berries are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in large quantities in fresh berries such as sea buckthorn, blueberries, grapes, cranberries, mountain ash, currants and pomegranates.
4. legumes. They perfectly satisfy hunger, provide the necessary energy and improve the digestive process. Do not forget that all legumes must be soaked before cooking.
5. full grain. Wholemeal breads and pastas saturate the body with the "right, " figure-safe carbohydrates. And whole-wheat flour dishes help prevent obesity, heart disease, and diabetes.

6. Dairy products. Anyone who is afraid of improvement should use low-fat dairy products with no added sugar.
7. vegetables. They should be on the table of every person who monitors their diet. Orange and red vegetables are considered especially useful.
8. olive oil. Removes toxins from the body, lowers cholesterol, takes care of liver health.

What foods should be avoided

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

1. Bought canned goods. To ensure that meat, fish, vegetables and legumes have a long shelf life, manufacturers add coloring and preservatives, lots of salt and vinegar. Home canning should be preferred, but you shouldn't even get carried away with it.
2. Mayonnaise-based sauces. Loved by many, cheese, garlic, hot and other sauces are prepared with mayonnaise. This dressing adds no benefit to the dish.
3. Smoked meat. A lot of salt is added when smoking meat and fish. Eating such foods puts a strain on the kidneys.
4. fried foods. Often they are cooked with low-quality oil, which leads to obesity.
5. Sweet carbonated drinks. They contain a lot of sugar, which is deposited on the body in the form of excess pounds.
6. Sweets. They are called "fast" carbohydrates. If they are not consumed immediately, they will lead to obesity.

How to compose a proper nutritional menu, what to pay attention to

To go on a diet with proper nutrition, you need to take into account all its features. There is no universal menu, just as there are no identical people. For example, the standard menu is not suitable for a person with gluten intolerance because it contains it. First of all, you need to determine what limitations individual diseases can bring, and, taking them into account, adapt the menu for yourself. It is recommended to consult a doctor or nutritionist.

calories- this is the amount of energy that is produced when breaking down and processing food. It ranges 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, then your diet is higher in calories than the average person with protein-rich foods - for active muscle building and maintaining a fast metabolism.

On the other hand, if you lead a sedentary lifestyle, you must cut down on carbohydrates and unhealthy fats to avoid gaining weight because the excess calories ingested are not burned.

The approximate ratio of substances per day is:

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

Proteins are high molecular weight nitrogenous substances composed of amino acid residues linked by peptide bonds.

Proteins can be divided into animal and vegetable proteins based on their origin. Animal protein sources include all meat products, fish, eggs, fatty cheeses. Plant proteins are found in leafy greens, greens, seaweed, legumes, nuts and seeds.

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

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

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

Fats are divided into saturated and unsaturated fats, which in turn are divided into monounsaturated and polyunsaturated fats. 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 of saturated and unsaturated fats, since, as a rule, overweight tends towards the former, although it is better the other way around, since unsaturated fats are the basis of all cell membranes.

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

When consuming fats, keep in mind the ratio of omega 3 to omega 6, which should ideally be 5/1. This means that omega-3 fatty acids should be more in the diet. The Western diet is devoid of omega-3 fatty acids and contains excessive amounts of omega-6 fatty acids compared to the diet that humans evolved on and set their genetic patterns on. Excess omega-6 polyunsaturated fatty acids (PUFAs) and the very high omega-6/omega-3 ratios found in today's Western diet contribute to the pathogenesis of many diseases including cardiovascular disease, cancer, inflammatory and autoimmune diseases, while increased 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 energy production in our body. Carbohydrates are also the main participants in digestion, stimulating the work of the large intestine.

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

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

Below are examples of an average daily diet for a child, a woman and a man. In any case, you will have to make an adjustment to your activity level and your own tastes. Everyone should avoid large amounts of sugar, soda, flour, ready meals and fast food. You need to eat fractionally up to 4-5 times a day, getting the main amount of food in 1 half of the day.

Women

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

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

men

In men, the metabolism is much more active, by nature there is more muscle tissue, which requires an active diet of protein foods. On average, a man eats about 2000 - 2900 kcal per day. The calorie content of food increases especially in youth, during muscle development and rapid growth.

children

Throughout life, a person grows so actively, and develops only in childhood. Therefore, the calorie content of children's food should increase about every six months. When training in sports departments, 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 norm depending on the needs of the moment. After 12-13 years, the calculation is almost the same as for an adult, taking into account active sexual development.

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

• breakfast- complex carbohydrates. The optimal solution is to take cereals. However, do not forget that in addition to complex carbohydrates, breakfast should contain proteins and fats for a balanced diet. Porridge can be supplemented with oils, you can additionally eat an egg or two.
• dinnercomplex carbohydrates, white meat and vegetables. Perfect for stew with salad.
• dinner- Poultry, fish, eggs. Reduce the amount of carbohydrates you eat in the evening by adding more protein. Carbohydrates are needed for energy, proteins for cell and tissue regeneration.
• Eliminate the usefast carbohydratesafter 16. 00.
• Include snacks, if it is difficult to endure the breaks between the main meals, preferably fat.

Menu planning for proper nutrition

Try to put together the right menu yourself. Feel free to include what you love in your diet, remember only moderate amounts of food in servings as well as the right ratio of BJU. To do this, you can use examples of ready-made menus, which are widely and diversely 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 + fruit or nuts + honey.
• Omelet + cheese + rye bread.
• cottage cheese + fruit + honey.
• Oatmeal.

dinner

Lunch is traditionally the main part of the daily diet in Russia. By skipping lunch, you can provoke a growing feeling of hunger in the evening, then it will be difficult to get rid of overeating.

Sample lunch menu:

• Meat, fish + side dish + vegetables.
• Vegetable soup + meat, fish.
• Stewed vegetables + meat, fish.

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

dinner

It is generally accepted that a full dinner should be no later than 2-3 hours before bedtime. But skipping dinner can interfere with sleep deterioration and increase 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 clean three meals a day, you can and should add snacks. Fatty snacks like nuts are best.

Recipes for proper nutrition

In order for proper nutrition to enter life easily and become an integral part of it, attention must be paid to the diversity of nutrition. You can buy a recipe book with photos and step-by-step instructions. Recipes are on thematic pages. Here are some interesting options.

Protein Pancakes

The quickest breakfasts are protein or protein pancakes. Even a novice cook can cook them.

Ingredients:

• dry protein mix for baking - 100 grams;
• any milk - 100 milliliters;
• sugar substitute or berry syrup;
• Any fruit or berries for decorating, serving.

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

Cottage cheese dessert with fruits and gelatin

Schoolchildren's favorite dessert is cottage cheese with fruit. He can replace sweets, various confectionery and pastries. It's very easy to make and doesn't even need to be baked in the oven.

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;
• every fruit.

Dissolve a bag of gelatine in water and let it swell. Mix it with cottage cheese, sour cream, sugar substitute until a homogeneous mixture. You can beat with a blender or blender. Put the bottom of the bowl with fruit on top - the curd layer on top of the berries. Put in the fridge for an hour.

Cheesecake with bran and banana

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

Ingredients:

• fat-free cottage cheese - 300 grams;
• one chicken egg (only protein can be used);
• Banana;
• whole wheat flour - 3 tablespoons;
• bran - 2 tablespoons;
• a pinch of salt;
• sweetener to taste.

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

Radish salad

An easy and quick dinner recipe for beginner cooks with proper nutrition.

Ingredients:

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

Finely chop greens and herbs, mix with vegetable oil, grate garlic on a fine grater.

beetroot salad

The simplest, most delicious salad known from childhood is beetroot.

Ingredients:

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

Mix all ingredients. Serve with parsley.

Salad with tuna

A good option for dinner is a salad with tuna.

Ingredients:

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

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

Vegetable soup with chicken

Soups must be included in the diet, especially for high school and university students. One of the easiest recipes is Vegetables with Chicken.

Ingredients:

• two small potatoes;
• a lightbulb;
• a carrot;
• Bulgarian peppers;
• Tomato;
• chicken fillet.

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

carrot soup

In the ranking of the TOP most interesting dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical about this. It is believed that such food cannot be tasty. But once they've properly made carrot soup, 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 vegetables until tender. Puree in a blender, add broth, butter and spices.

Brussels sprouts soup with cream

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

Ingredients:

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

Boil vegetables until tender. Blend in a blender until smooth, add broth, cream, butter and spices.

tomatosoup

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, adding onions. After they acquire a uniform consistency, add oil, spices, and salt.

Lightly stewed cabbage recipe

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

Ingredients:

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

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

Baked chicken with vegetables

The perfect lunch is chicken baked with vegetables.

Ingredients:

• chicken fillet;
• Bulgarian peppers;
• 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 in the oven until done, about 30-40 minutes.

Chicken fillet in mustard sauce

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

Ingredients:

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

Marinate the meat in advance in sour cream and mustard and leave for an hour and a half. Fry carrots and onions in a pan, add meat and boiling water. Let simmer until done.

zucchini casserole

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

Ingredients:

• Zucchini;
• a lightbulb;
• A paprika;
• Tomato;
• two or three eggs;
• 200 milliliters of kefir or low-fat sour cream;
• some low-fat cheese;
• Salt, pepper, herbs to taste.

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

Diet pilaf with chicken

Usually pilaf is cooked with pork. It turns out to be quite greasy and heavy. A healthy but no less tasty alternative is with chicken.

Ingredients:

• chicken fillet;
• Carrot;
• Onion;
• Rice (polished or brown) - a glass;
• water - two glasses;
• two tablespoons of vegetable oil.

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