What foods are there? General principles of healthy eating. Products for proper nutrition

What can you eat with proper nutrition?

Fruits: these are vitamins, fiber, and eating three to four fruits a day will reduce the desire to eat sweets. Sour or sweet and sour apples, oranges, pomegranate, grapefruit, peaches, melon, watermelon, kiwi, pineapple should be consumed. These guests must be present at your table.

Oranges stimulate protein metabolism.

Pineapple helps burn fat reserves - it's super healthy foods nutrition in terms of weight loss.

Grapefruit lowers insulin, which leads to decreased appetite.

What not to eat with proper nutrition

Unfortunately, not all fruits can be consumed with proper nutrition. Such as bananas, dates, grapes - must either be completely excluded or taken in in rare cases and in small portions.

Vegetables

Meat

Is it possible to eat meat to lose weight? Meat is not only possible, but also necessary. Just remove fatty meat and give preference to lean meat. Beef, veal, turkey, chicken, rabbit meat, lean pork - these dietary products must be present almost constantly daily diet.

Naturally, not fried, and no more than 200 g at a time can be eaten when losing weight. Use a pressure cooker, grill, oven and meat will be the best employee in the fight against those hated extra pounds. With proper nutrition, it is very important to eat foods containing proteins for lunch - chicken breast, eggs, fish. Chicken breast(without skin) ideal for all types of diets, eat about 200 g at a time.

Fish and seafood

What can you eat from the inhabitants of the deep sea? Fish, fresh and not fatty. All seafood is animal protein, which is easily and quickly absorbed by the body. Use them to lose weight, but on the condition that you cook them without oil - boiled, steamed or grilled. Give special preference to the following fish: mackerel, crucian carp, pollock, trout, herring, pink salmon to lose weight, and seafood: squid, shrimp, crabs.

Cereals suitable for weight loss

They are long-term carbohydrates, which means that after eating such food, you for a long time You will forget about hunger, these are healthy products for weight loss. But accept them better in the morning or at lunch, not dinner. The most popular cereals in this regard are brown rice, buckwheat, and oatmeal. The right combination of products from this range will give amazing results.
Buckwheat contains a minimum of carbohydrates and a lot of protein.
Oatmeal helps normalize the intestines and contains fiber.

The best products for weight loss, video

Drinks that are included in the list of products for weight loss

Dairy and fermented milk products

Fermented milk and dairy products are a necessary product in almost all diets. They can and should be used, preferably with a low percentage of fat, of course. Especially not full fat kefir at night, normalizes the action of the gastrointestinal tract.

Mushrooms

The list of foods for weight loss also includes mushrooms. Removes cholesterol and toxins from the body. The food combination for proper nutrition should include mushrooms and vegetables.

Sweets

With proper nutrition, you should not forget about sweets, because they contain glucose, which is necessary for good brain function. To eat sweets and not gain weight, you can choose the lowest-calorie ones, which will not cause harm, but benefit. Let's go to the store and look at the shelves to see what to choose from our list of products when losing weight:

Pasta

What to do for amateurs pasta who follow proper nutrition? Give up your favorite dish completely? No, is it possible to eat pasta and lose weight? Yes, if you know what pasta you can eat and choose it for your diet. You can eat durum wheat pasta, spaghetti, eat them only with vegetables, without animal fats. Then they will make dieting and proper nutrition a pleasure, and they will not have to give up their favorite foods while eating properly.

List of necessary products for the week

Proper nutrition - do's and don'ts? Diversify your weekly menu with vegetables, fruits, fish and lean meat, egg whites, and low-fat dairy products. Don't forget about nuts and dried fruits. Drink plenty of water and herbal decoctions. Cook meat and fish dishes by steaming and grilling, also in the oven, serving per serving is 150-200 g. Grease salads with olive oil (no more than 2 tablespoons).

Proper nutrition, what you can eat for breakfast: it is best to prepare buckwheat or rolled oats, also great cottage cheese casserole, skim cheese, scrambled eggs made from two eggs with vegetables.

For lunch you can eat lean borscht and soups with light broths. Healthy foods include boiled meat, salad, and brown rice.

Dinner should make up 20% of the total daily norm your diet. Don't forget about snacks.

What does proper nutrition include?

Drink at least ten glasses of water per day. Lack of water in the body leads to dehydration, dryness and premature aging skin;
remove from diet simple carbohydrates: these are products made from flour and sugar - cakes, cakes, carbonated drinks. These products bring pleasure, but will not allow you to enter weight loss mode;
fruits and vegetables must be on the table every day, if you want to eat healthy, your food table should begin with them;
eat often and in small portions, do not starve, as this will lead to overeating;
You need to eat very slowly, chewing each piece thoroughly, without rushing. Never eat while watching TV, it is distracting and you may eat more than you need;
be sure to have breakfast, think about what foods are suitable for breakfast the day before;
try to eat at the same time;
have dinner no later than eight o'clock;
sleep more - become healthy;
drink no more than one cup of coffee;
reduce alcohol consumption, give up beer and sweet liqueurs;
Those who are losing weight should move more, do exercises in the morning so that you don’t have to do them in the middle of the day, walk a few stops, and then get on public transport. Being in the air and walking - best friends losing weight;
The diet needs to be varied, the list of weight loss products should include a wide variety;
get up from the table with the feeling that you want to eat more - Golden Rule;
you need to eat 5-6 times a day;
For snacks, use nuts, dried fruits, muesli, and fruits. Read above what you need to eat.

There are many people who do not understand what proper nutrition is and the role it plays in human health. Lack of healthy foods in our diet can lead to physical illness and even psychological problems.

Helps reduce the risk of developing chronic diseases, seasonal ARVI, obesity. By eating right, you can not only maintain your figure and improve your health, but also make your life more harmonious. And in our article you will find all the information you need for this: the principles of healthy eating, what products for proper nutrition– a list of things that should always be on your table and how they fit together.

Basic principles of proper nutrition

Proper nutrition is not a rigid, exhausting diet that you can start any day and quit any day. It's a way of life. Healthy. But overgrown with misconceptions and misconceptions. Despite them, eating right can be tasty, varied and simple. Try to start sticking to these simple principles, and your body will thank you.

• Eat fruits and vegetables as often as possible.

Many of the fruits, of course, are very high in calories, such as bananas, juicy mangoes and sweet persimmons. But you shouldn’t exclude them from your diet, they contain a large number of elements important for our body. Eat them in moderation. But everyone’s favorite apples and oranges are absolutely harmless in any quantity. You can also include berries in your diet: strawberries, blueberries, blueberries, raspberries.

The basis of correct and balanced nutrition are vegetables. Eat these healthiest gifts of nature, alternating various colors. The menu should include red, yellow, and orange vegetables. An important part– a combination of foods with proper nutrition. To lose weight, fortunately, you don’t need to bother with combinations of fruits and vegetables. Eat, enjoy the taste and lose weight!

• Drink plenty of water

The norm is 2 liters per day. You need to drink clean drinking water. Give up your favorite sugary carbonated drinks. They contain a lot of sugar. A plain water not only improves the functioning of the gastrointestinal tract, but also has beneficial effect on the skin.

• Minimize the consumption of sweet products (cookies, cakes, sweets)

Naturally, you cannot categorically refuse sweets. After all, this not only adversely affects our mood, but also reduces brain activity. But about daily use Something tasty should be forgotten. If such a refusal of sweets is a rather difficult task for you, you can treat yourself to PP cakes without sugar, fat, or harmful cream. Believe me, they are very tasty too.

• Eat porridge for breakfast

It is best to prepare a breakfast of oatmeal with bananas, raisins or apples. Also great option – rice porrige with honey or buckwheat with carrots. These are simple and healthy dishes allow us to stay energetic until lunch.

• Move more

This is especially true for those whose work requires them to sit in a chair 24/7. Remember to get up from your desk and move regularly. Skip a few stops on your way home or on your way to work to walk. On weekends, you can go to the pool, go to the gym, do yoga, just run in the park and play with your dog and children. If you don’t like sports, visiting nightclubs where you’ll dance until you drop is also a great option!

• Focus on food while eating

You should not watch TV, read, talk, or use gadgets. Thus, you distract the brain, and it will not be able to understand that there is already enough food - this is psychological hunger. You will continue to eat, even if you are already full, while hanging out on your smartphone.

• Replace products.

Instead of high-calorie and unhealthy foods, your refrigerator should have no less tasty, but healthy ones. If you find it difficult to give up meat, fatty pork can be replaced with beef or chicken. Instead of sunflower oil, start using olive oil. Replace sweet puddings with yoghurts made from natural products. Honey is a great substitute for sugar! You can find an excellent replacement for everything. It will be hard for you at first, but soon you and your body will get used to it. After all, this is all for the benefit of health.

• Eliminate bad habits

Naturally, no one is asking you to completely give up alcohol (although this great idea). Moderation is important in everything. Remember that alcohol contains huge amounts of sugar. Make it a rule to drink no more than one glass of wine during a feast. Don't forget that alcohol also stimulates your appetite!

• Reduce portions

• Never go shopping on an empty stomach

Decided to buy groceries, but haven’t eaten for 4 hours? Don't go to the store! You are hungry and all foods (healthy and not so healthy) will turn out to be charmingly appetizing to you. And you will buy them, even if you convince yourself that you don’t. You need to focus on products plant origin and, of course, do not forget about meat and fish. (You will find a list of products for proper nutrition and weight loss in the next paragraph).

• Add variety to your menu

Don't stop at a certain choice of dishes, you need to always invent and implement new recipes. If you eat porridge for breakfast today, then spinach with chicken tomorrow, and the next day make light salad from favorites fresh vegetables. And don’t forget about the compatibility of foods for proper nutrition - you shouldn’t eat several types of meat at once, eating everything with bread.

• Keep track of calories

To stay in shape, you need to eat no more than 1200 calories per day, and to lose weight - 800 calories.

• Always stay a little hungry

Everyone knows this popular advice: you need to get up from the table with a slight feeling of hunger. But we often overeat and then suffer from heaviness in the stomach, heartburn, and stomach pain. Listen to your body. It will be much easier for your body to digest the food you eat if there is a reasonable amount of it. And all this will only be beneficial.

• Monitor your psychological state

All diseases are caused by nerves. All disruptions in the body are caused by nerves. Even overweight- from nerves. People who believe that stress can help you lose weight are mistaken. When a person experiences severe psychological discomfort, he loses vital energy, useful substances, depletes all systems of your body. Yes, of course, sometimes people lose weight because of this. But at what cost?

And everything soon returns, also in large sizes. So take care of yourself. Set aside an hour or two of free time every day - take an aromatic bath, go for a massage, listen to your favorite music, take a walk in nature, take up a hobby. In short, do what your heart desires.

Synonyms for proper nutrition are not at all the words “bland”, “tasteless”, “uninteresting”, “boring”. There are a lot of products around us that are not only healthy, but also appetizing. Our list includes products for proper nutrition that are incredibly healthy and surprisingly tasty.

• Of course, fruits and berries come first - bright, tasty, juicy and healthy. Don't forget that there are many more fruits and berries than apples, bananas, oranges and strawberries. Eat them raw, bake them, cook compotes, add them to porridge, make smoothies and fresh juices.
• Vegetables are irreplaceable. Absolutely everything is useful! Make the freshest salads, puree soups, bake, stew, steam and grill. Experiment.
• Nuts and seeds. Walnuts, almonds and chia seeds are especially beneficial. All of them are universal - can be used both in desserts and in main dishes
• Grains – Quinoa (excellent source vegetable protein), oats, brown rice.
• Bread – low-calorie bread, whole grain bread, bread made from organic, sprouted whole grains and legumes.
• Eggs – chicken and quail.
• Meat – always lean and properly cooked (steamed, grilled, oven) beef, chicken breast.
• Don't forget about fish and seafood - salmon, trout, tuna, shrimp.
• As for dairy products, pay attention to all kinds of cheeses, milk (soy, almond, coconut), and yoghurts.

Product combination

Here is a table of product compatibility for proper nutrition. She will help you navigate and become a real assistant in creating a correct and healthy menu.

Where to get fats, proteins, complex carbohydrates, fiber?

With proper (limited nutrition) it is important to ensure that, along with food, all the beneficial substances necessary for the proper and healthy functioning of our body systems enter the body. That is why the right combination products for a healthy diet is of great importance. So, what and where can we get from you?

• We get healthy fats from fish (salmon and tuna), nuts, avocados, eggs, oils (olive and canola).
• We get proteins from a variety of seafood (shrimp), fish (salmon), chicken, eggs, beans, nuts and seeds. It is preferable to obtain the necessary proteins from plant sources.
• We get carbohydrates from fruits, vegetables, rice, beans, peas, bread and honey.
• We get fiber from vegetables, dried fruits, cereals (wheat, buckwheat, barley), nuts (especially almonds), and berries.

We hope you realize how simple and important it is to take care of what we eat. Products for proper nutrition can be a hundred times tastier than unhealthy favorite foods. For each such product you can find an excellent analogue that will bring joy to your taste buds, And great benefit body. The combination of products with proper nutrition, the list and table of which are presented above, should help you come up with more and more new recipes. Have fun and be healthy!

Why you need to eat right

Proper nutrition means meals scheduled at specific times. Products are distributed throughout the day according to the number of calories, micro- and macroelements they contain. Proper nutrition is needed not only by those who want to lose weight, or people suffering from any diseases, but also by every person who cares about their health. There are a number of ingredients that are recommended to be consumed to maintain proper nutrition.

Some substances contained in food can strengthen the immune system, enrich organs and tissues and improve their functioning, create the basis for rejuvenation of the body, and also give healthy appearance to skin, hair and nails. Others, on the contrary, pollute the body with toxins, impair its functioning, and provide a person with unhealthy appearance. If you know what properties certain substances have and know how to find the right combination, then you can maintain your health at the proper level without visiting a doctor. Those who want to lose weight will find it useful to know the basics of proper nutrition for weight loss.

Basics of proper nutrition

Before moving on to a specific list of foods recommended for proper nutrition, you need to familiarize yourself with general patterns(an article on the principles of proper nutrition for weight loss may also be useful for understanding the issue):

1. Try to eat regularly and at the same time. Create an optimal eating regimen for yourself. It is not recommended to break the regime.
2. Eat according to your body's needs. Don't overeat, but don't limit yourself to what you need.
3. Give preference only to fresh food.
4. Correct does not mean monotonous. The more varied your menu, the more useful substances You'll get.
5. Don't forget about raw fruits and vegetables.
6. Observe the seasonality of food. During the spring and summer months, focus on plant foods, and in winter and autumn, pay more attention to animal proteins.
7. Please note that the combination of food components with each other is very important. More details about this in the section below.
8. Any food, including healthy food, should be enjoyable. If you are choking on something useful product, then there will be no sense from it anyway.
9. Drink as much fluid as possible. Simple filtered or settled water is best.
10. Don't forget about vitamins.

Product names

Products are divided into easily and difficult to digest. Our body needs both the first and the second. However, their number on the menu should not be equal.

Foods that should be consumed in large quantities

This includes easily digestible foods rich in vitamins, macro- and microelements, amino and fatty acids, fiber and alkaline bases:

• Fresh vegetables and fruits
• Berries
• Various cereals and porridges
• Nuts and dried fruits
• Poultry meat
• Dairy products (especially yogurt, sour cream, cottage cheese)
• Seafood
• Fish (especially red)
• Green tea

Products whose consumption should be limited

Limiting does not mean completely giving up. Any food in small quantities will not cause harm. However, when a number of diseases occur, when dieting and the desire to rejuvenate the body, giving up products from this list becomes a first necessity.

• Deeply fried foods
• Spicy food
• Fatty meat (especially pork)
• Sausage
• Mayonnaise
• Smoked meats and pickles
• Butter bread
• Strong coffee and tea
• Chocolate
• Salt, seasonings, spices
• Sugar

Compatibility of products with each other

The combination of foods with each other is sometimes the most important of all criteria for proper nutrition. Incompatible ingredients, simultaneously entering our body, can become real poison. When organizing your regime, remember the following rules:

1. Fruits do not create a combination with anything. They must be consumed separately. And since they are absorbed very quickly, you can eat fruits an hour before your main meal.
2. You cannot eat two different proteins at the same time. For example, fish and milk, fish and eggs.
3. The combination of concentrated proteins and carbohydrates is very undesirable. So cheese, eggs, meat and nuts should not be eaten at the same time as potatoes, bread and cereals.
4. Fats form a wonderful combination with cabbage. It prevents production slowdown gastric juice provided by fats.
5. Food with high content Do not eat carbohydrates (potatoes, bread, beans, peas, etc.) together with sour vegetables and foods.
6. Food, rich in fats, should not be combined with protein foods. Incompatible, for example, sour cream and eggs, vegetable oils and cheese, meat and butter etc.
7. Eating a lot of starch at one time is harmful. Skip bread when eating potatoes or porridge.
8. Reduce your milk intake. It inhibits the production of gastric juice and causes fermentation.
9. Try to make green vegetables the basis of any dish. They stimulate the production of gastric juice.
10. Do not add a lot of oil or acid to salads. This can inhibit the absorption of proteins.

These tips are the basis separate power supply, which is very beneficial for the body. When digested correctly, food will not cause discomfort and will set the stage for improved health and appearance through cellular rejuvenation.

Nutrition that promotes rejuvenation of the body

Interestingly, compliance proper diet It can also significantly rejuvenate the human body. There are a number of products containing a range of active substances, thanks to which the process of rejuvenation of the body is carried out, for example, products for cleansing the intestines. All changes occur at the cellular level. Adding additional procedures to the regimen can enhance the effect of nutrition; you can use herbal tea to cleanse the body to improve the functioning of internal organs.

Include these ingredients in your menu if you want to achieve skin cell rejuvenation without visiting a cosmetologist:

• Green and white tea
• Berries and berry cocktails (especially raspberries, blueberries, cherries, plums, black currants)
• Fruits (especially pomegranates, red grapes, peaches, citrus fruits)
• Vegetables and greens (tomatoes, red onions, spinach, broccoli)
• Dark chocolate (with cocoa content over 60%)
• Foods rich in carbohydrates and fiber (whole bread, bran, muesli, cereals, porridge)
• Nuts
• Fish and seafood
• Olive oil

At the same time, do not forget about the right combination of products.

If you want, over time you will become well versed in all the intricacies of a healthy diet: choose healthy foods, understand the principles by which food combinations are built, and enjoy it. And your reward will be good health, well-groomed appearance and regular rejuvenation of body cells.

Learn more:

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To the very low-calorie foods, of course, this includes all vegetables and fruits, leafy salad greens, all low-fat dairy products, dietary meats, white fish, shellfish, and crustaceans.

IN modern society The problem of maintaining health is becoming increasingly urgent. There are many reasons for its occurrence: environmental and hereditary factors, chronic stress and nervous overstrain, poor quality and improperly organized food system. The last reason is gradually moving to the forefront, pushing aside all the others. Nutritionists are increasingly talking about the need to review food intake rules. Products for proper nutrition, the list of which will be given in this article, are actually quite simple and affordable.

Simple rules for creating a healthy menu

The list of products for proper nutrition, approved by nutritionists, is primarily based on a balanced intake of proteins, fats, carbohydrates, vitamins and minerals necessary for normal functioning. That is why it must consist of products that are diverse in composition.

The main thing that all experts agree on is that the consumption of sugar and sugar-containing sweets must be minimized, as well as the consumption of fat. The body needs the listed products in fairly limited quantities; an excess of glucose and fats leads to their deposition in tissues in the form of fatty layers. A properly balanced amount of nutrients activates metabolic processes body, so proper nutrition plays a major role in normal metabolism. The list of healthy foods opens with whole grains. These include cereals, some types of rice, and flour products from wholemeal flour.

Secrets of familiar strangers: vegetables and fruits on the table

Vegetables are very beneficial for the body. Many people underestimate their role in saturating the body with vitamins, useful microelements Therefore, they treat vegetables superficially, perceiving them as an optional addition to other dishes. Despite the fact that vegetables are low in calories, they make you feel full quickly due to the sufficient water and fiber content in their composition. Nutritionists recommend giving preference raw vegetables, since when they are consumed, the body receives all the vitamins and microelements contained in them. Don't ignore fruits in your daily menu for those who decide to adhere to the basic rules of healthy eating. Fruits are rich in vitamins, minerals. Their use helps stimulate immune system body, slows down the aging process.

Meat and fish delicacies, their role in catering

Meat and fish dishes contain a sufficient amount of protein, which

is the main building material for the body. Most high content the protein is fixed precisely in lean varieties meats such as poultry, veal, beef. For those who choose products for proper nutrition, the list must necessarily include fish. Fish dishes useful to everyone. They form the basis dietary nutrition. Saturating the body with proteins and phosphorus, fish also eliminates the feeling of hunger for a long time.

Plant based proteins

The amino acids present in plant proteins are in no way inferior to those found in animal proteins. For the correct balance of amino acids, the body must receive sufficient amounts of proteins of both plant and animal origin. That is why nutritionists recommend that the list of foods for proper nutrition include soy, lentils, beans, nuts, seaweed, peas, legumes. These products successfully protect the body from viruses, help cleanse the blood, and reduce cholesterol levels.

Dairy products - a means of improving health

Dairy products are also rich in protein. The benefits to the body from consuming them are equal to the benefits from consuming meat and fish.

Nutritionists believe that low-fat yogurt, kefir, and cottage cheese will be the most beneficial. In addition to proteins, milk brings calcium to the body. Specialists, when selecting products for proper nutrition for a patient, adjust the list so that the fat content of the consumed fermented milk products was not too high, and the menu was varied. Dairy products should be included in the diet daily, but in small quantities. It is recommended to consume kefir, cottage cheese, and cheeses no more than once a day.

Healthy Eating Basics

When organizing proper nutrition, it is necessary first of all to make vegetables, fruits and cereals the basis of the diet.

These are the foods that should be on the table every day. Vegetables and fruits should also be consumed in fresh, V as a last resort after minor heat treatment. Products should be chosen only fresh; semi-finished products and fast food should be excluded from the diet.

Nutritionists pay special attention to the fact that when planning proper nutrition, the list of permitted foods should be compiled in such a way that all food groups are included in it.

The main principle of proper organization of a healthy diet is compliance with the proportions and variety of the diet. Among vegetables, special preference should be given to consuming different varieties of cabbage, since cabbage has a number of useful properties, while modern medical research prove that its consumption significantly reduces the risk of developing cancer.

Proper nutrition is the path to cleansing the body

It is impossible not to mention that what is healthy can be organized in such a way that eating will not only promote health, but also cleanse the body. An alternative to many advertised modern means will make up products for proper nutrition. The list (to cleanse the body, you need to eat at least several products from it) should include green leafy vegetables, garlic, cabbage, seaweed, beets, ginger, brown rice, olive oil. Green tea is preferable among drinks; don’t forget about lemons and fruits.

within seven days

It will help to cleanse the body within a short period of time. proper organization nutrition, despite the fact that many prefer therapeutic fasting. Following the principles of a healthy diet, you should set aside one week to cleanse the body. Products for proper nutrition are also recommended for consumption during this period. The list for the week is somewhat adjusted taking into account the focus on cleansing the body. During these seven days, fresh and frozen fruits are allowed to be consumed, natural juices no added sugar, almost all vegetables. Suitable cereals include buckwheat, preferably green, brown rice, and legumes will also be useful. Only low-fat dairy products are recommended, but their consumption daily for seven days is mandatory. At the same time, do not forget to drink at least eight glasses of water per day throughout the day.

Weight correction using nutrition methods

By choosing a healthy diet, a person thereby chooses to cleanse the body, improve health and, most importantly, get rid of excess weight. This happens primarily because permitted foods are usually low in calories and are easily absorbed by the body. The basis of a balanced diet is foods for proper nutrition; for weight loss, the list is adjusted taking into account calorie content. It’s quite easy to create a menu for weight loss. In this case, no special products are required. Fat consumption is kept to a minimum, but you should not give it up completely, even during a period of targeted weight loss. You should maximize the amount of foods containing fiber: vegetables, fruits, berries, bran, some grains. Particularly relevant in this period consumption of buckwheat, brown rice. When making a menu for the day, you should consider the right balance products: your daily diet should include grains, cereals, vegetables, fruits, and dairy products.

Now you know how to choose for proper nutrition. The list, taking into account all the recommendations given, looks like this:

• vegetables,
• fruits,
• cereals,
• legumes,
• lean meats,
• low-fat dairy products,
• vegetable oil,
• green tea.

It is easy to adjust for the purpose of cleansing the body or losing weight. You just need to know the rules for creating a healthy and balanced diet.

Some people are simply sure: when choosing a list of products for proper nutrition and weight loss, they will find only tasteless, lean grains or greens, meals will turn from pleasure into necessity, and the rule: “eat only to survive” will become a real credo. But is it really necessary products tasteless and everything useful as medicine should be bitter or sour? Is it possible to find that balance to maintain pleasure and establish the right diet for weight loss? That’s what should worry a person more.

Food as pleasure

You should not combine different proteins. For example, healthy food products fish and milk cannot be combined together, or fish and eggs (unless this is a dish).

Concentrated carbohydrates are not particularly compatible. When thinking about what to eat, don't mix cheese with potatoes or nuts with grains.

Fats go well with regular cabbage. It prevents the slowdown in the production of gastric juice, which is caused by fats.

Incompatible bouquet: food containing a lot of carbohydrates (potatoes or beans, bread) with sour vegetables or other products.

Foods rich in fat should not be combined with protein. Do not take sour cream and eggs, vegetable oil and cheese, meat and butter.

Starch is good only in moderation. Do not eat porridge or potatoes with bread. It’s better to eat bread separately, without eating the main course with it. Some people also spread mayonnaise on it.

Take more green vegetables, let them become the main part of any of the dishes you prepare.

When making salads, do not add a lot of oil or acid, this will slow down the digestion of proteins.
Tips to help you master the basics of separate nutrition.

Grocery list

Dairy products:

Low-fat milk (each package has a fat percentage, take the lowest);
Unsweetened yogurt;
Low-fat sour cream (% is indicated on the package, see it as a replacement for cream);
Hard cheese;
Soft cheese, only low-fat;
Cottage cheese (only types with 5% and below);
Kefir (only up to 2.5%).

From breakfast cereals:

They are more convenient and faster to eat in the morning, when you are too lazy to cook porridge. What products are suitable for replacement:

Bran (has fiber);
Muesli (see unsweetened).

Groceries

Brown rice (unpolished);
Buckwheat (regular);
Oat groats(regular);
Quinoa (to taste);
Couscous (to taste);
What kind of pasta you can eat, of course, it is floury and should be limited in a good way; not some types are still considered dietary. Take only durum wheat varieties (this is written on their packaging);
Dried fruits (great snack);
Walnuts;
Dried almonds;
Cashew nuts;
Whole grain breads.

From legumes:

Red beans (extremely healthy and tasty);
Turkish peas (chickpeas);
White or green beans (they come in cans);
Peanut butter (be careful with it);
Peas.

From animal products:

White fish (telapia or sea bass, pollock or hake);
Red fish (this is salmon or trout);
Chicken fillet(only without skin, considered lean);
Turkey fillet;
Chicken or quail eggs.

From vegetables:

Tomatoes;
bell pepper;
Cucumbers;
Onion;
Garlic;
Any greens;
Cabbage;
Carrot;
Fresh ginger.

From fruits:

Kiwi;
Apples;
Pears;
Oranges;
Bananas;
Dark grapes (black);
Lemon;
Avocado;
A pineapple.

From frozen foods:

Vegetable mixture (special, for frying);
Frozen fruits or berries (by the way, you can freeze them yourself);
Peas;
Broccoli;
Cauliflower or Brussels sprouts;
Green beans;
Champignon.