Eating right: menu planning and ready-made recipes

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

healthy diet- it is the basis on which the general healthy and lively state of the organism, excellent mood, external attractiveness and performance are built.

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 cucumbers! The menu should be tasty, healthy and diverse.
2. Power Faction. 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, in the case of carbohydrate metabolism disorders, with insulin resistance. And in some cases, such as Adrenal Fatigue Syndrome, where five meals a day are required, fasting will do more harm than good.
3. Most of the menu should be natural products, without artificial additives, sugar and sweeteners.

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

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

• drink enough (at least 2 liters per day) of clean water;
• to eat when he started feeling hungry - it is very important to eat exactly when you are hungry, preferably without a snack, for the prevention of insulin resistance, ideally - three meals a day;
• chew each bite well, and even more than that, eat slowly, consciously, chew with the fork to the side;
• eat in a calm state;
• concentrate on the process while eating;
• eat sitting, preferably with both feet on the floor;
• you move actively during the day - at least 10, 000 steps per day are 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 food.

How to start the transition to a proper diet

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

1. Eliminate food that is not useful for the bodywhich contain so-called "empty calories". These are pastries, sweets, sweets, sausages and semi-finished products, mayonnaise, sauces.
2. Eliminate alcohol. Some research shows that such drinks affect neurons in the brain that are responsible for appetite. The more a person drinks, the more he eats. Also, the consumption of alcoholic beverages is often accompanied by various snacks, snacks, which is extremely undesirable.
3. Monitor the water balance. You must drink at least 1. 5 liters of clean water every day. 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. Determine the most convenient time for each and stick to it. The schedule should be approximately the same for all days.
5. Gain strength and patience. Transitioning to a new lifestyle can be challenging.

In fact, the process of changing habits is extremely complex. Usual advice won't help. Don't read weight loss reviews online about magic diets. In fact, only two percent of people can lose weight on their own, without harm to their health, at home. In all other cases, qualified help from a weight loss specialist is required. These are nutritionists, psychologists and personal consultants.

List of products for proper nutrition

When making 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 the brain are the first to suffer from a lack of Omega 3 fatty acids, because they need DHA acids the most (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. Prevents stomach ulcers, pancreatitis and disorders of the nervous system. Eggs are an excellent source of easily digestible proteins, and we need proteins for the functioning of many body systems - they are also the building material of body cells and the basis of the immune and enzyme systems.
3. Berries. Any berry slows down the aging process in the body. They should be on the table for those who suffer from diabetes and are 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 digestion process. Do not forget that all legumes must be soaked before cooking.
5. Whole grains. Bread and pasta made from whole wheat varieties saturate the body with "real" carbohydrates that are safe for the figure. And meals made from wholemeal flour prevent obesity, heart disease and diabetes.

6. Milk products. Those who are afraid to get better should choose low-fat dairy products without added sugar.
7. Vegetables. They should be on the table of every person who monitors their diet. Orange and red vegetables are considered particularly beneficial.
8. Olive oil. It removes toxins from the body, lowers cholesterol, and takes care of liver health.

What foods should be avoided

Certain foods contradict the principles of a healthy diet. It is necessary to exclude them from the diet or reduce their use to a minimum.It includes:

1. Purchased canned food. In order for meat, fish, vegetables and legumes to be preserved for a long time, manufacturers add colors and preservatives, a lot of salt and vinegar. Preference should be given to home canning, but you should not get carried away with it either.
2. Mayonnaise-based sauces. Many people's favorite cheeses, garlic, spicy and other sauces are prepared with mayonnaise. This dressing does not add any benefit to the dish.
3. Smoked meat. A lot of salt is added when smoking meat and fish. Eating such food puts a strain on the kidneys.
4. fried food. They are often cooked using low-quality oil, which leads to excess weight.
5. Sweet carbonated drinks. They contain a lot of sugar, which accumulates on the body in the form of extra pounds.
6. Sweets. They are called "fast" carbohydrates. If they are not consumed immediately, they grow into extra pounds.

How to make a proper nutrition menu, what to pay attention to

To make a diet of proper nutrition, 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 suit a person with gluten intolerance, because it contains it. First you need to find out what restrictions can be imposed by individual diseases and, respecting them, adapt the menu to yourself personally. Consultation with a doctor or nutritionist is recommended.

calories- it is the amount of energy that is formed during the breakdown and processing of 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 menu will be more caloric due to protein foods than the average person - for active muscle growth and maintaining a fast metabolism.

With a sedentary lifestyle, on the contrary, you have to reduce the proportion of carbohydrates and unhealthy fats in order not to gain extra pounds, because the excess calories consumed are not burned.

The approximate ratio of substances per day is:

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

Proteins are substances of high molecular weight that contain nitrogen and consist of amino acid residues connected by peptide bonds.

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

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

Also an important thing - an excess of protein in the diet can lead to rather sad consequences - this 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 fat consumption.

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 of saturated and unsaturated fats, because the former usually prevail, although it is better the other way around, because unsaturated fats are the basis of all cell membranes.

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

When eating fats, keep in mind the ratio of Omega 3 to Omega 6, which should ideally be 5/1. This means that there should be more Omega 3 fatty acids in the diet. Western diets are deficient in omega 3 fatty acids and contain excessive amounts of omega 6 fatty acids compared to the diet on which humans evolved and their genetic patterns were determined. The excess omega 6 polyunsaturated fatty acids (PUFA) and 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 elevated levels of omega 3 PUFA haveinhibitory effect.

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

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

The following are examples of an average diet of proper nutrition for each day for a child, woman and man. In any case, you need to adapt to your level of activity and your own taste. Everyone should avoid large amounts of sugar, soda, flour, convenience foods, and fast food. You have to eat fractionally up to 4-5 times a day, and you get the main amount of food in 1 half of the day.

Women

On average, a woman should eat about 1800 - 2000 kcal. Members of the fairer sex have 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 a certain sense, you really have to "eat for two". The caloric 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 itself, destroying the teeth and reducing the overall weight.

Men

In men, the metabolism is much more active, by nature there is more muscle tissue that requires active nutrition with protein food. On average, a person eats about 2000 - 2900 kcal per day. The caloric content of food increases especially in youth, during the period of muscle development and rapid growth.

Kids

During life, a person actively grows and develops only in childhood. Therefore, the caloric content of baby food should be increased approximately every six months. When exercising in sports sections, the trainer will help you adjust the norm, taking into account the loads, and if the child is prone to obesity or underweight, 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 as for an adult, taking into account active sexual development.

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

• Breakfast- complex carbohydrates. The optimal solution is to take grains. However, do not forget that breakfast, in addition to complex carbohydrates, should include proteins and fats for a balanced diet. You can supplement the porridge with oils, you can eat one or two more eggs.
• Dinnercomplex carbohydrates, white meat and vegetables. Perfect for goulash with salad.
• Dinner- poultry, fish, eggs. Reduce the amount of carbohydrates consumed in the evening by adding more protein. Carbohydrates are needed for energy, proteins for cell and tissue regeneration.
• Eliminate usagefast carbohydratesafter 4: 00 p. m.
• Include snacks, if it is difficult to withstand the gaps between main meals, preferably fat.

Menu planning for proper nutrition

Try to make a real menu yourself. Feel free to include in your diet what you like, remember only moderate amounts of food in portions, as well as the correct ratio of BJU. To do this, you can use examples of ready-made menus, 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 during the day.

Sample breakfast menu:

• Porridge + fruit or nuts + honey.
• Omelet + cheese + rye bread.
• Fresh cheese + fruit + honey.
• Oatmeal.

Dinner

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

Sample lunch menu:

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

Mandatory ingredients 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 affect the deterioration of sleep, cause an increase in hunger.

Sample dinner menu:

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

Snacks

If you have difficulty eating three meals a day, you can and should add snacks. Fatty snacks, such as nuts, are best.

Recipes for proper nutrition

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

Protein pancakes

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

Ingredients:

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

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

Cottage cheese dessert with fruit and gelatin

The favorite dessert of schoolchildren is fresh cheese with fruit. They will be able to replace sweets, various treats, pastries. It is very easy to make and does not even need to be baked in the oven.

Ingredients:

• fresh cheese without fat - 200 grams;
• low-calorie sour cream or Greek yogurt - 100 grams;
• substitute for sugar or honey to taste;
• a spoonful of lemon juice;
• bag (15 grams) of gelatin;
• 100 milliliters of water;
• any fruit.

Dissolve a bag of gelatin in water, let it swell. Mix it with fresh cheese, cream, sugar substitute until a homogeneous mixture. You can beat it with a mixer or blender. Put the bottom of the container with fruit, on top - a layer of cottage cheese, on the berries. Place in the fridge for an hour.

Cheesecakes with bran and banana

Another easy recipe for beginners is easy, cheap, simple Banana Bran Cheesecakes.

Ingredients:

• fresh cheese without fat - 300 grams;
• one chicken egg (only proteins can be placed);
• banana;
• whole grain flour - 3 tablespoons;
• bran - 2 tablespoons;
• a pinch of salt;
• sweetener to taste.

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

radish salad

A simple and quick dinner recipe for proper nutrition novice cooks.

Ingredients:

• radish - 150-200 grams;
• mixture of lettuce leaves - 100 grams;
• one 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, grated garlic on a fine grater.

beet salad

The simplest, tastiest salad known from childhood is beetroot.

Ingredients:

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

Mix all the ingredients. Serve with parsley.

Salad with tuna

A good option for dinner is tuna salad.

Ingredients:

• canned tuna in its own juice - one can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• one cucumber;
• one light bulb;
• a mix of lettuce leaves;
• Olive oil for dressing;
• a little lemon juice;
• salt.

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

Vegetable soup with chicken

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

Ingredients:

• two small potatoes;
• one light bulb;
• one carrot;
• paprika;
• tomato;
• chicken fillet.

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

carrot soup

In the TOP ranking of the most interesting dishes for proper nutrition, carrot soup takes the leading position. Most people are skeptical about it. It is believed that such food cannot be tasty. But, once they have properly prepared carrot soup, many leave it in their diet.

Ingredients:

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

Cook the vegetables until soft. Beat with a blender until puree, adding soup, butter, spices.

Kale soup with cream

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

Ingredients:

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

Cook the vegetables until soft. Beat with a blender until smooth, adding soup, sour cream, butter, spices.

Tomato soup

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

Ingredients:

• tomatoes - 1 kilogram;
• onions;
• 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 they have a uniform consistency, add oil, spices, and salt.

recipe for easy stewed cabbage

You can stew cabbage in a pot, a slow cooker or in a regular pan. This simple dish can be a good dinner or 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 carrot. Simmer in a pan with oil and water until soft.

Chicken baked with vegetables

A perfect lunch is chicken baked with vegetables.

Ingredients:

• chicken fillet;
• paprika;
• tomato;
• onions;
• 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 cream. Bake in the oven until done, about 30-40 minutes.

Chicken fillet in mustard sauce

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

Ingredients:

• chicken fillet - 500 grams;
• one carrot and 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 sour cream and mustard beforehand, leave for an hour and a half. Fry carrots and onions in a pan, add meat and boiling water. Simmer until done.

Zucchini Casserole

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

Ingredients:

• vegetable marrow;
• one light bulb;
• one bell pepper;
• tomato;
• two or three eggs;
• 200 milliliters of kefir or low-fat sour cream;
• some low-fat cheese;
• salt, pepper, herbs to taste.

Cut the vegetables into thin strips. Lay in layers, spread with sour cream or kefir. Bake in the oven for 40-50 minutes. Before serving, sprinkle with cheese and herbs.

Diet pilaf with chicken

Pilaf is usually cooked with pork. It turns out quite greasy, heavy. A healthy but no less tasty alternative is chicken.

Ingredients:

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

Cut the chicken breast into cubes, fry with onions and carrots on low heat. Pour a glass of rice, cover with water and simmer until soft.

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