Proper nutritional diet: menu planning and ready -made recipes

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

healthy eating- this is the foundation on which the general condition of a healthy and energetic body, excellent mood, external attractiveness and performance are built.

Principles of proper nutrition

Proper nutrition is based on the following principles:

1. Various diets. To lose weight, you do not need to eat only kefir and cucumber! The menu should be delicious, healthy, varied.
2. Power breakdown. Daily caloric 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 three strict meals a day, for example, in the case of disorders of carbohydrate metabolism, with insulin resistance. And in some cases, such as adrenal fatigue syndrome, five times a day is necessary, fasting will do more harm than good.
3. Most menus must be natural products, without artificial additives, sugars and sweeteners.

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

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

• drink enough (at least 2 liters a day) of clean water;
• to eat when he begins to feel hungry - it is very important to eat right when you are hungry, preferably without snacks, for the prevention of insulin resistance, ideally - three times a day;
• chew each bite well, and more than that, eat slowly, consciously, chewing with a fork set aside;
• eat in a calm state;
• focus on the process while eating;
• eat sitting, preferably with both feet on the floor;
• move actively throughout the day - at least 10, 000 steps a day have not been canceled;
• eating 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 proper nutrition

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

1. Discard foods that are not beneficial to the bodycontains so -called "empty calories". These are pastries, sweets, candies, sausages and semi-finished products, mayonnaise, sauces.
2. Eliminate alcohol. Several 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 consumption of alcoholic beverages is often accompanied by a variety of snacks, snacks, which are highly undesirable.
3. Keep track of water balance. Every day you need to drink at least 1. 5 liters of pure water. The estimated rate is calculated by the formula: 30 milliliters per kilogram of ideal weight.
4. Make a diet. As already mentioned, it is necessary to divide the daily caloric content into several servings. For everyone, set the most appropriate time and stick to it. The schedule should be approximately 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 very complex. Ordinary advice will not help. Don’t read reviews about weight loss on the Internet about the magic diet. In fact, only two percent of people are able to lose weight on their own, without harming their health, at home. In all other cases, qualified help from a weight loss specialist is required. These are nutritionists, and psychologists, and personal consultants.

List of products for proper nutrition

When designing 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 required for the plasticity and fluidity of cell membranes. The cardiovascular system and the brain are the first to suffer when Omega 3 fatty acids are deficient, as they are most in need of DHA acid (the highest concentration of DHA is in the brain, especially in gray matter). Lack of plasticity of brain cell membranes leads to a decrease in human cognitive abilities, psycho-emotional disorders.
2. Eggs. Prevents stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein, and we need protein to function many body systems - it is both the building block of the body’s cells and the basis of the immune system and enzymes.
3. berries. Any berry slows down the aging process in the body. They should be on the table for those with diabetes and 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. Beans. They satisfy hunger perfectly, provide the necessary energy supply, improve the digestive process. Do not forget that all beans must be soaked before cooking.
5. Whole grains. Breads and pasta made from whole wheat varieties saturate the body with the "right" carbohydrates that are safe for the figure. And a meal from wheat flour prevents the occurrence of obesity, heart disease, and diabetes.

6. dairy. 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 any person monitoring his diet. Orange and red vegetables are considered very useful.
8. Olive oil. Remove toxins in the body, lower cholesterol, maintain liver health.

What foods should be avoided

Certain foods are against the principles of healthy eating. It is necessary to exclude them from the diet or reduce their consumption to a minimum.This includes:

1. Buy canned food. In order for meat, fish, vegetables and legumes to be stored for a long time, manufacturers add dyes and preservatives, lots of salt, and vinegar to them. Priority should be given to canning at home, but you should not get carried away with it.
2. Mayonnaise -based sauce. Favored, cheese, garlic, spicy sauces and others are prepared with mayonnaise. This wrap does not add any benefit to the dish.
3. Smoked meat. When sucking meat and fish, a lot of salt is added. Eating such foods burdens the kidneys.
4. fried food. Often they are cooked using low -quality oils, which leads to excess weight.
5. Sweet carbonated drinks. They contain a lot of sugar, which is stored in the body in the form of extra pounds.
6. candy. They are called "fast" carbohydrates. If not eaten immediately, it will turn into overweight.

How to make a proper nutrition menu, what to look for

To create a proper nutritional diet, you need to take into account all your characteristics. There is no universal menu, just as no one is the same. For example, the standard menu is not suitable for people who are gluten intolerant, because it contains it. First you need to set what restrictions can be imposed by individual diseases, 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 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 higher in calories due to protein foods than normal people - for active muscle growth and maintaining a fast metabolism.

With an inactive lifestyle, on the other hand, you need to reduce the portion of unhealthy carbohydrates and fats so as not to gain excess weight, because the excess calories used are not burned.

The estimated ratio of material per day is:

• Protein - 25-35%
• Fat - 25-35%
• Carbohydrate - 30-50%

Proteins are substances that contain high molecular weight nitrogen, composed of amino acid residues associated with peptide bonds.

According to the origin, proteins can be divided into animals and vegetables. Animal protein sources include all meat products, fish, eggs, fatty cheeses. Plant proteins are found in leafy vegetables, greens, algae, legumes, nuts, and seeds.

General Recommendations for Protein Intake- 1-2 g / kg weight. That is, if you weigh about 60 kg, you need 60-90 grams of protein, half of which should come from vegetable protein.

Also one important thing - an excess of protein in the diet can lead to rather sad consequences - this is a huge burden on the liver, kidneys, and detoxification system as a whole.

Fatis an organic compound composed of glycerol esters and fatty acids. Fat is important to us, especially for women. And we, as always, if we diet, first of all we reduce fat consumption.

Fats are divided into saturated and unsaturated, which in turn are divided into monounsaturated and unsaturated. 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, as usually the excess leans to the former, although it is better otherwise, as it is the unsaturated fats that form the basis of all cell membranes.

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

When eating fat, remember the ratio of Omega 3 to Omega 6, which should be 5/1. This means that Omega 3 fatty acids in the diet should be more. The Western diet does not contain omega 3 fatty acids and contains excessive amounts of omega 6 fatty acids compared to diets in which humans evolved and their genetic patterns were established. Excess omega 6 unsaturated fatty acids (PUFAs) and the very high omega 6/omega 3 ratios found in Western diets today contribute to the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases, while omega 3 PUFA levels areheight. has an inhibitory effect.

Carbohydratesis an inorganic compound containing carbon (C) and hydroxyl (OH) groups. Carbohydrates serve as the main substrate for energy production in our body. Also, carbohydrates are the most important 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 increase blood glucose levels significantly. This includes all products made from white flour, pasta, preservatives, jams, honey, sugar and some dairy products. Complex carbohydrates, in turn, have a mechanical effect on the intestine, not causing a significant increase in insulin and blood glucose. Sources of complex carbohydrates are grains, vegetables, fruits, berries and legumes.

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

Here is an example of a proper nutritional average diet for each day for children, women and men. In each case, you need to make adjustments to your activity level and your own tastes. Everyone should avoid large amounts of sugar, soda, flour, snacks and fast foods. You need to eat in fractions up to 4-5 times a day, and get the amount of main food in 1 and a half days.

women

On average, a woman should eat about 1800 - 2000 kcal. The fair 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 active growth of other beings, and in a certain sense, you really need to "eat for two. " The caloric content of the diet for pregnant women should be from 2500 to 3500 kcal, so that there are enough nutrients for child growth and lactationnext. Otherwise, the embryo "gets" what it needs from the mother’s own body, destroying teeth and losing overall weight.

Man

In men, metabolism is much more active, naturally there is more muscle tissue that requires active nutrition with protein foods. On average, a man eats about 2000 - 2900 kcal per day. The caloric content of food mainly increases at a young age, during periods of muscle development and rapid growth.

Children

Throughout life, a person grows so actively and develops only in childhood. Therefore, the caloric content of children's food should increase approximately every six months. When exercising in the sports section, the coach will help adjust the norm, taking into account the load, and if the child is prone to obesity or low weight, pediatricians and nutritionists will help. Each age has its own norms, depending on the needs of the moment. After 12-13 years, the calculation is almost the same as for adults, taking into account active sexual development.

It is also necessary to distribute proteins, fats and carbohydrates properly throughout 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 contain protein and fat for a balanced diet. Porridge can be added with oil, you can eat an extra one or two eggs.
• dinnercomplex carbohydrates, white meats and vegetables. Suitable for stew with salads.
• dinner- chicken, fish, eggs. Reduce the amount of carbohydrates taken in the evening by adding more protein. Carbohydrates are needed for energy, proteins for cell and tissue regeneration.
• Eliminate usagefast carbsafter 16. 00.
• Include snacks, if it is difficult to withstand the gap between the main dishes, preferably fat.

Menu planning for proper nutrition

Try to make your own menu right. Feel free to include in your diet what you like, remember only a moderate amount of food in a meal, as well as the right BJU ratio. To do this, you can use examples of ready -made menus, which are widely presented and varied on the Internet.

Breakfast

Try not to skip your breakfast. He is the one who plays an important role in good health throughout the day.

Example of breakfast menu:

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

dinner

Lunch has traditionally been a major part of the daily diet in Russia. By skipping lunch, you can trigger a growing sense of hunger in the evening, so it’s hard to eliminate overeating.

Example of a lunch menu:

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

The 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 affect sleep deprivation, leading to increased hunger.

Example of a dinner menu:

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

Snacks

If you are having difficulty with clean food three times 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 be a part of it, it is necessary to maintain dietary diversity. You can buy a recipe book with photos and step -by -step instructions. Recipes are on themed sites. Here are some interesting options.

Protein pancakes

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

Ingredients:

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

Mix the ingredients until well blended. Bake the pancakes in a dry pan without adding oil.

Curd dessert with fruit and gelatin

School students ’favorite dessert is cottage cheese with fruit. He will be able to replace sweets, various sweets, pastries. It is very easy to make and does not need to be baked in the oven.

Ingredients:

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

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

Cheesecake with bran and banana

Another easy recipe for beginners is a light, inexpensive, simple cheesecake with bananas and bran.

Ingredients:

• lean cottage cheese - 300 grams;
• one chicken egg (only protein can be placed);
• bananas;
• whole grain flour - 3 tbsp;
• bran - 2 tbsp;
• a little bit of salt;
• sweetener to taste.

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

radish salad

A simple and quick dinner recipe for a beginner chef of proper nutrition.

Ingredients:

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

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

beetroot salad

The simplest, most delicious, common salad from childhood is the beetroot.

Ingredients:

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

Mix all ingredients. Serve with parsley.

Salad with tuna

A good dinner option is a salad with tuna.

Ingredients:

• canned tuna in its own juice - one can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• one cucumber;
• one bulb;
• salad leaf mixture;
• olive oil for dressing;
• a little lemon juice;
• salt.

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

Vegetable soup with chicken

Soup must be included in the diet, especially for school children and students. One of the easiest recipes is vegetables with chicken.

Ingredients:

• two small potatoes;
• one bulb;
• one carrot;
• capsicum;
• tomato;
• fillets.

Cut chicken into cubes, boil. Put the vegetables, salt into the soup, cook until tender. While serving, you can garnish with herbs.

carrot soup

In the ranking of the most interesting TOP dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical about it. It is believed that such food can not be delicious. But, after preparing carrot soup properly once, many leave it in their diet.

Ingredients:

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

Boil the vegetables until soft. Beat in a blender until puree, add soup, butter, spices.

Brussels sprout soup with cream

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

Ingredients:

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

Boil the vegetables until soft. Beat in a blender until smooth, add soup, cream, butter, spices.

Tomato soup

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

Ingredients:

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

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

lightly boiled cabbage recipe

You can boil the cabbage in a pot, slow cooker or in a regular skillet. This simple dish can be a good dinner or a side dish for lunch.

Ingredients:

• white cabbage - 500 grams;
• small bulbs;
• 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 soft.

Roasted chicken with vegetables

The perfect lunch is grilled chicken with vegetables.

Ingredients:

• chicken fillet;
• capsicum;
• tomato;
• garlic;
• carrot;
• potatoes;
• two tablespoons of vegetable oil or low -fat sour cream.

Cut vegetables and meat into slices, put in a mold, add butter or sour cream. Bake in the oven until done, about 30-40 minutes.

Fill chicken in mustard sauce

This option is ideal not only for everyday dinners, but also for festive parties.

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

Zucchini casserole

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

Ingredients:

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

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

Pilaf diet with chicken

Usually pilaf is cooked with pork. It turned out to be a bit fatty, heavy. A healthy, but no less delicious alternative is with chicken.

Ingredients:

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

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

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