29.06.2019

Healthy nutrition menu for the week, recipes list. Proper nutrition menu. Sample healthy nutrition menu for the week

Have you ever tried to create a healthy nutrition menu for yourself for a week, and then follow it for the next seven days? After all, everyone has heard the phrase that we are what we eat. But unfortunately, most of us immediately forget about it as soon as we see fast food, sweet and fatty foods. Absorbing all these delights of modernity, we completely forget about the consequences that the consumption of excess fat and calories entails.

In fact, the cause of excess weight and health problems is not only ignoring the proper nutrition menu. Leaving aside the problem of insufficient physical activity for the majority of the population, there are also a number of other reasons that have a detrimental effect on our body. Here are some of them:

morning without breakfast;
numerous snacks on the go;
dry food;
drinking insufficient amounts of water per day;
adding harmful additives to food;

A healthy diet for a week will be useful for a person, which enriches the body every day with all the necessary microelements in the amount of the daily norm, satisfies hunger, and brings aesthetic and moral pleasure. Healthy foods include cereals, vegetables and fruits, meat and fish, whole grain buns and pasta. Can't give up sweets? Then reduce its consumption as much as possible, at least once a day.

The menu for a healthy nutrition program means eating not only buckwheat and vegetables, as some believe, and it does not cost enormous sums, as others believe. Healthy food actually lies in our refrigerators every day, we just need to prepare it in such a way that it enriches our body with energy and does not harm it. Therefore, we can safely say that everyone can see an inexpensive healthy nutrition menu on their table.

In order for nutrition to be truly healthy, you need not only to adhere to a proper nutrition program for a week, but also to follow a number of rules every day:

eat at the same time every day;
the break between meals should be no more than 4 hours;
make it a habit not only to have breakfast, lunch and dinner, but also to devote time to second breakfast and afternoon snack;
the last meal should be 2-3 hours before bedtime;
calculate portions so that they satisfy your hunger, but do not create heaviness in the stomach;
drink at least 1.5 liters of water per day, and drink the first 200 ml half an hour before breakfast;
a healthy diet for a week should take into account the age and physical characteristics of a person;
It is best to bake, boil, stew and steam food; fried foods should be, if not completely excluded from the diet, then minimized their consumption.

To make it easier to start eating healthy food, it is recommended to draw up a weekly healthy nutrition menu in advance.

This will save both time on preparing the next snack and money (after all, then you won’t need to buy “healthy yogurt” instead of a hot dog on the go).

Not everyone will immediately find it easy to correctly create their menu and think through a variety of dishes for every day, so study carefully the already compiled proper nutrition schedule for the week and, making your own adjustments to it, start eating right tomorrow.

Monday:

Breakfast: Omelet with tomato and bell pepper. Coffee or tea.
Second breakfast: Yogurt, dried apricots or peanuts.
Lunch: Chicken broth with a piece of chicken meat, fish cutlets and cabbage and cucumber salad, dressed with olive oil.
Afternoon snack: Oatmeal cookies and herbal tea.
Dinner: Greek salad and a small piece of boiled veal. Tea with milk.

Breakfast: Buckwheat porridge and a piece of cheese. Orange juice.
Second breakfast: Kefir with oatmeal and dried fruits.
Lunch: Boiled potatoes and stewed fish with vegetables. Coffee with milk.
Afternoon snack: Banana and a glass of low-fat yogurt.
Dinner: Grilled meat and fruit salad.

Breakfast: Rice porridge with a piece of boiled breast. Green tea.
Second breakfast: Ryazhenka and apple.
Lunch: Vegetable soup, vinaigrette and a piece of fish. Tea or coffee.
Afternoon snack: Sandwich with fresh tomato.
Dinner: Bell pepper and tomato salad with stewed beef. Any fruit except banana. Mint tea with honey.

Breakfast: Whole grain pasta with squash caviar and a slice of bread. Coffee with milk.
Second breakfast: Cheese sandwich and peach juice.
Lunch: Risotto and boiled turkey fillet. Dried fruits.
Afternoon snack: Half a marshmallow with kefir.
Dinner: Fish soup and fresh vegetable salad.

Breakfast: Cheesecakes with tea.
Second breakfast: Broccoli casserole.
Lunch: Cabbage soup and stewed potatoes with mushrooms.
Afternoon snack: Boiled egg and a glass of fermented baked milk.
Dinner: Lazy cabbage rolls and radish salad.

Breakfast: Oatmeal pancakes and coffee.
Second breakfast: Fruit with whipped cream
Lunch: Potato soup, sauerkraut.
Afternoon snack: Cottage cheese casserole.
Dinner: Shish kebab with a portion of “green salad”, dressed with lemon juice and oil.

Sunday:

Breakfast: Millet porridge and a piece of cheese. Juice.
Second breakfast: A handful of nuts.
Lunch: Pork baked with vegetables and a slice of bread.
Afternoon snack: Fresh fruit.
Dinner: Vegetable stew and yogurt.

Try not to skip planned meals and follow the nutrition school menu.

If you didn’t manage to eat on time, this does not mean that you need to add more food to the next meal and overeat, you can just make the portion a little larger.

By adhering to this diet, in the future it will be easy for you to create a healthy nutrition menu for a month and follow it. In addition, having studied all the possible options, you will easily prepare more and more new dishes that fit into the concept of “healthy nutrition for the week.”

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Guide to proper nutrition for health and weight loss, menu options

Proper nutrition is a diet that promotes the normal functioning, development and renewal of body cells. This concept does not set strict restrictions when creating a menu for every day, but only indicates the principles that help you eat nutritiously, variedly and with health benefits. Therefore, not all diets can be classified as PP.

For additions and comments, the site thanks Lilia Karpussevich @lily_karpussevich - President of the National Association of Nutritionists and Dieticians of the Republic of Kazakhstan. Lilia is a professional nutritionist of the “elite” category, food coach. Experience in the field of fitness for more than 8 years, in the field of nutrition for more than 5 years.

Key principles

Most people sooner or later think about changing their eating habits. There are many reasons for this: girls dream of getting rid of subcutaneous fat on their sides and hips, men dream of getting rid of a “beer belly,” and professional athletes use diets to “dry out” their figure for competitions.

There are also those who are forced to turn to nutritionists for serious nutrition-related illnesses. Everyone has one thing in common - the desire to solve their physiological problems. To achieve this, we recommend that you adhere to the principles listed below.

Competent approach

In organizing a healthy diet, the main thing is gradualness and the right psychological attitude. You should not aim at strict restrictions and giving up your favorite foods.

Liliya Karpusevich: “Rule number one! PP is not a diet, but a change in eating habits and lifestyle!”

At first, you shouldn’t even think about calculating the calorie content of the menu. Start simple. For example, use small dishes. This way you will “accustom” your stomach to small amounts of food.

Divide your daily diet into 3 main meals and 2 snacks, or into 5 equal meals. Small meals will help cope with strong feelings of hunger.

At the same time, gradually reduce your consumption of sweets. For example, put not 3 tablespoons of sugar in tea, but two; eat not a whole piece of cake at a time, but half. This way, you will not feel deprived and will soon get rid of “gluttony.”

Approach physical activity carefully. Your task is to smoothly “incorporate” your body into an active lifestyle, and not exhaust yourself on exercise machines. If fitness classes are not available, do simple exercises to lose weight quickly at home. But don’t immediately rush to twirl a hoop around your waist or jump rope. Jumping will put dangerous stress on your joints if you are carrying excess weight. Start small:

walk more, walk in the park;
use stairs instead of elevators.

Do some light cardio at the gym:

exercise on an exercise bike or ellipse;
walk along the path.

Approximate calorie count

Don't worry, you don't have to calculate the exact caloric content of each serving. On the Internet you can find tables of caloric content of foods. Compare your daily diet with the data found and calculate the surplus.

To avoid mistakes, first determine your individual calorie needs. To do this, we recommend using the Mifflin-San Geor method. The counting scheme for women is as follows:

multiply your own weight by 10;
to the resulting value add your height multiplied by 6.25;
from the resulting figure, subtract 161 and age multiplied by 5;
multiply the total value by 1.2.

Example: we determine the daily calorie requirement for a woman - weight 70 kg, height 170 cm, age 30 years:

(70×10 + 170×6.25 – 30×5 – 161) × 1.2 = 1742 kcal

For convenience, use the calculator and substitute your data:

So, you have calculated your individual calorie needs. What's next? To quickly lose weight, reduce the resulting value by 20%. The final figure will become a guideline for you in building your diet.

The right combination of BZHU

An important principle of a healthy diet is balance. That is, the menu should contain proteins, fats, and carbohydrates. You should not exclude any of these nutrients from your diet. But in order to achieve different goals, BZHU should be correlated differently:

Losing weight. To get rid of extra pounds, you need to limit your carbohydrate intake. They are the first to be deposited as subcutaneous fat due to lack of physical activity. Recommended ratio for fat burning: proteins - 30%, fats - 25%, carbohydrates - 45%.
Gaining muscle mass. It is known that athletes need more calories to repair and grow muscles. This means their diet should primarily consist of carbohydrates. The recommended ratio in this case will be as follows: proteins - 20%, fats - 30%, carbohydrates - 50%.

Liliya Karpusevich: “Muscles grow on carbohydrates. It is necessary to regularly replenish glycogen stores with carbohydrates. If we increase our protein intake, the body will still convert the excess into glucose for energy.”

Professional bodybuilders use an extreme BZHU ratio to prepare for performances - 60/20/20, respectively. But such a scheme is contraindicated for ordinary people and novice athletes.

Eating plant foods

Fresh vegetables, fruits and herbs should be included in the diet for any type of diet (in the absence of medical contraindications) in order to saturate the body with essential vitamins and minerals. The fiber contained in these products improves the functioning of the gastrointestinal tract.

In addition, plant foods stimulate intestinal motility and improve digestion, which contributes to the regular elimination of harmful substances from the body, helps in weight loss and strengthens overall human health.

Eat at least 400 g of fresh vegetables and fruits per day.

Cooking rules

Not only the quality of the products is important, but also the method of their preparation. The following are considered harmful: smoking, frying, deep-frying. If you want to be healthy and beautiful, steam food (for example, in a slow cooker), bake or boil. You can use the grill sometimes.

Eat plant foods raw. If vegetables and fruits are subjected to heat treatment, some of the beneficial substances will be destroyed. However, do not leave dressed vegetable salads for the next day. Prepare small portions at a time.

Liliya Karpusevich: “If you have stomach problems, it’s better to stew or bake. For example, in heat-treated tomatoes and apples the concentration of acids is reduced, which is suitable for erosive gastritis and cholecystitis.”

Menu options for the week

Every person has food preferences. Therefore, there are many menu examples. We offer two diet options for the week: the first is balanced - for people who want to eat as healthy as possible; the second - dietary - for athletes seeking to reduce body fat.

Diet plan for maintaining weight and promoting health

1 - breakfast, 2 - lunch, 3 - afternoon snack, 4 - dinner.

Monday:

Oatmeal, sandwich with cheese and butter, tea.
Vegetable soup, beef cutlet, green salad.
Casserole of 2 eggs and cauliflower.
Boiled chicken fillet, baked vegetables.

Muesli with milk, apple.
Vegetable soup, potato casserole with minced meat.
Cottage cheese with raisins.
Boiled chum salmon, vegetable and herb salad with butter.

Millet porridge, dried fruits.
Chicken soup with noodles, pilaf with meat.
Cottage cheese casserole with raisins and honey.
Cabbage rolls with minced meat.

Scrambled eggs from 3 eggs, black bread, pear.
Chicken soup with noodles, goulash.
Cottage cheese, a glass of kefir.
Fish balls, cucumber and tomato salad with sour cream.

Barley porridge, sandwich with cheese and butter, tea.
Ukha, navy-style pasta.
Cottage cheese casserole with raisins.
Baked red fish, stewed vegetables.

Muesli with milk, pear.
Ukha, roast pork and potatoes in pots.
Sweet pies, tea.
Baked chicken with spices, stewed vegetables.

Sunday:

Scrambled eggs from 4 eggs, toast with butter - 2 pieces, tea.
Meat pie, tea.
Cottage cheese, a glass of kefir.
Pork cutlets, fresh vegetable salad with vegetable oil.

Liliya Karpusevich: “We choose whole grain bread. It’s high in fiber, which lowers the glycemic index and keeps you full for a longer period.”

Weekly meal plan for losing weight athletes

1 - breakfast, 2 - snack, 3 - lunch, 4 - snack, 5 - dinner.

Monday:

Oatmeal with milk, green apple.
Meat broth, boiled fish, green salad.
Natural yogurt with pieces of fresh fruit.
Steamed cutlets, stewed vegetables.

Two toasts with butter, the whites of 2 boiled eggs, tea.
Vegetable salad with sour cream.
Pilaf with chicken.
Cottage cheese casserole.
Boiled chicken fillet, stewed cauliflower.

Muesli with milk, pear.
A handful of nuts.
Boiled pink salmon, baked vegetables.
A glass of kefir, a handful of dried fruits.
Cabbage rolls with minced meat.

Scrambled eggs from 3 eggs (1 yolk), ham sandwich, tea.
Fruit salad with yogurt.
Vegetable soup, steamed pork cutlets, green salad.
Cottage cheese.
Vegetable and seafood salad with vegetable oil.

Omelet with milk, orange.
A glass of natural yogurt.
Beef goulash, vegetable stew.
Kefir, banana.
Baked red fish with broccoli and asparagus.

Cheesecakes with raisins and sour cream, tea.
A glass of milk, oatmeal cookies.
Stewed beef with rice, vegetable salad.
Cottage cheese casserole.
Stewed liver, fresh vegetable salad with butter.

Sunday:

Rice porridge with milk, toast with butter and cheese, jelly.
Orange, apple.
Durum wheat spaghetti, boiled cod.
Cottage cheese, a glass of kefir.
Boiled beef, stewed vegetables.

Liliya Karpusevich: “Low-fat dairy products increase insulin. This hormone promotes the accumulation of fluid in the adipocyte (fat cell) and prevents fat burning. Therefore, it is better to choose 3.2–5% milk. The fat component in this case acts as an inhibitor.”

Advice: while on a diet, give yourself small indulgences once a month: a slice of pizza, your favorite dessert, etc. This will make it easier for you to bear the restrictions.

Harmful products

Now let’s figure out what foods you can give up in order to speed up weight loss and improve your well-being. Please note that the list below is advisory in nature and is needed only as a general guide. If, for example, you cannot imagine life without sweet coffee in the morning, replace sugar with a natural sweetener. Or instead of fast food hamburgers, make delicious sandwiches at home.

Sweet carbonated drinks. These products contain dyes, flavors, and preservatives that negatively affect the gastric mucosa. In addition, soda contains a huge amount of sugar.
Snacks (chips, crackers, French fries and others). Such snacks are prepared in a large amount of fat, so all that the body can get are carcinogens, extra calories, excess fat and salt.
Fast food. Most dishes from fast food restaurants are based on white bread, questionable quality meat and fatty sauces. And all this is flavored with a large amount of flavor enhancers and salt. Naturally, with such a combination there is no question of any benefit to the body.
Sausages. The chemical industry has long learned to pass off substandard meat production residues as a natural product. Therefore, most often you purchase ground cartilage and skins under the guise of sausage or ham.
Mayonnaise. This sauce mainly consists of fats, vinegar and salt, which is bad for digestion.
“Quick” lunches - soups, purees, noodles, which just need to be poured with boiling water to be ready. Such food is not suitable for a healthy diet, as it contains low-quality ingredients and a range of chemical additives.
Sugar, white flour products. We recommend gradually giving up confectionery products. The combination of sweet and starchy foods enhances the negative effect on the figure.
Packaged juices. It has been proven that such drinks practically do not contain essential vitamins and are essentially sweet “water” with the aroma of fruit.
Alcohol. Alcoholic drinks, when abused, destroy human internal organs. And the gastrointestinal tract and liver are the first to suffer. In addition, alcohol is very high in calories, which affects your figure. Scientists allow you to drink a glass of good red wine with dinner, but not more than 1-2 times a month. And when working on fat burning, it is better to completely eliminate alcohol.

Liliya Karpusevich: “Sugar from carbonated drinks is quickly absorbed due to carbon dioxide. This adversely affects the functioning of the pancreas and contributes to the appearance of cellulite in the fair half of humanity. Unscrupulous manufacturers use dehydrogenated vegetable fats, dyes and preservatives in sausage products. This leads to the development of cholesterol plaques in blood vessels and allergies, including intoxication. Alcohol consumption reduces testosterone levels in men, which increases the risk of infertility and impotence. Also, alcoholic drinks promote muscle catabolism in both sexes and an increase in subcutaneous adipose tissue due to hidden calories, reducing fat burning to zero. For comparison: 1 ml of alcohol - 7 calories, 1 ml of oil - 9 calories."

Be careful with muesli. On the one hand, it is a healthy product consisting of cereals and dried fruits. On the other hand, many manufacturers often add sugar and chocolate to the composition, which greatly increases the calorie content of the dish.

Don't starve yourself. Eat an apple or a few nuts. When losing weight, be careful with nut mixtures - one handful contains 350 calories - this is one meal.
Drink more water. Liquid helps cope with hunger and removes unnecessary substances from the body.
Instead of soda, make freshly squeezed vegetable or fruit juice. But don't get carried away if you're losing weight. There is no fiber in fresh juices (cake), which means you are drinking pure sugar, which means extra calories. One glass of orange juice - 250 calories.
Replace coffee with green tea or chicory drink.
Eat a varied diet. A diet consisting of chicken breasts and vegetables will quickly get boring.
Keep a diary where you will record your weight loss results. Visual indicators will be an additional incentive.
Check the ingredients in the store. Avoid substitutes, preservatives, sweeteners, and flavor enhancers.
Replace confectionery products with honey and dried fruits (but not more than 30 g per day).
Don't be afraid to spend a lot on your diet. You can create an inexpensive and accessible diet that fully satisfies the body’s needs.
Get creative. Cooking should not be limited to just cooking. Try to make even the simplest dishes tasty and unusual.
Take up a sport, such as bodybuilding. You'll have one more reason to eat healthy. Choose workouts that you like, you won’t be able to do something for long that doesn’t bring you pleasure.
If you work in an office and don't have the opportunity to go home for lunch, take a vegetable salad with you in your lunch box and a bottle of clean water.
Allow yourself to relax a little during the holidays. Eat a slice of cake or your favorite pizza. You won't get better from this, but you will feel much better.
Drink a glass of cool water half an hour before meals. This will reduce your hunger.

Sticking to a healthy diet can seem overwhelming. In fact, it's just a fear of something new. It is believed that to achieve success in any business, you need to leave your personal comfort zone and start acting differently. So, you want to be healthy, beautiful, fit? All in your hands! Start eating right and you will soon notice amazing changes in your life!

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Dietary nutrition helps not only to lose excess weight. but also saturate the body with essential vitamins and microelements. You can implement such a diet at home, since the recipes use simple products, and even the lazy can do the cooking technology.

The main rules of dietary nutrition:

1. Drink water - regular purified or mineral water without gas - at least 2 liters per day.
2. Eat a lot of fresh vegetables, herbs (3-4 servings per day) and fruits (2-3 servings per day).
3. Avoid red meat.
4. Poultry meat should be consumed without skin.
5. Include healthy fats in your diet - fatty fish, nuts, seeds, avocados, cold-pressed vegetable oils.
6. Consume fermented milk products with minimal fat content.
7. Do not eat more than 2 yolks per day, the number of whites is not limited.
8. Avoid frying in oils for cooking.
9. Eat 5 times a day at the same time - 3 main meals and 2 snacks.
10. Control the number of calories consumed - roughly calculate using a special formula.
11. It is advisable to eat cereals, sweet fruits and vegetables in the first half of the day; after lunch you should eat proteins and low-calorie vegetables.
12. It is advisable to give up salt - this promotes weight loss by getting rid of excess water.

These rules are universal: they are suitable for both women and men of different ages. Already a month after following them, you can lose from 3 to 6 kg, depending on the person’s initial data.

The diet for drying the body provides for the distribution of consumed proteins, fats and carbohydrates as follows:

proteins: 60% - they should be present in all meals;
fat - 20% - it is recommended to drink a teaspoon of flaxseed oil on an empty stomach, other sources of healthy fats should be evenly distributed across all meals;
carbohydrates: 20% - they should be consumed during breakfast and the first snack.

Which he is simply unable to remove while the “wrong” food is supplied in large quantities. As soon as the diet changes towards foods that are natural for a living organism, metabolism accelerates!!!

Junk food

Let's start with what is important to exclude from the diet. These are any purchased sausages and frankfurters, confectionery and flour products, mayonnaise, sugar, alcohol, chocolate (except bitter, from 70%), fast foods, premium bread, juices in tetra packs. Salt consumption should be reduced to 4 grams per day, but not completely eliminated.

The right foods for weight loss

fish must definitely be included in healthy nutrition menu: these are trout, horse mackerel, chum salmon, pink salmon. The fish you choose should be fresh, young and medium-sized;
birdcomplements the list of basic healthy products: this is chicken (breasts and wings, without skin), as well as turkey;
meat: veal, beef. But the most correct product is liver;
fruits(about 5 pieces per day);
dried fruits(almost any of them has healing properties). Prunes have a good effect on digestion and are useful for people with hypertension and heart problems, and dried apricots are a simple prevention of cancer;
: everything except salty, sweet and fried.
vegetables: better raw or steamed, stewed or baked in the oven, up to 400 grams per day. The best recipes - ;
cereals;
bread;
dairy products:, natural yoghurts.
cheese natural: Dutch, Adyghe, mozzarella, gouda. It is better to choose non-spicy varieties of cheese and eat up to 100 grams of it per day.

Golden Rule: It’s better to eat more often, but in small portions than twice a day and “to the fullest.” Following this rule, we offer this proper nutrition regimen.

Sample menu of proper nutrition for weight loss for every day

Breakfast should be high in calories and satisfying. An approximate menu is as follows: oatmeal or any other cereal with milk, dried fruits, cheese, muesli, fruits, fresh juices, tea without sugar. Of course, you need to select a couple of items from this list; you don’t need to eat everything at once).

Snack. 1 fruit or yogurt.

Dinner. Steamed meat or fish, baked or stewed. Garnish: rice, vegetables, buckwheat, coarse wheat pasta. You can cook light or.
You can add flavor to the dish with a bay leaf or a small pinch of any other seasonings: basil, oregano, marjoram.

Afternoon snack. 1 fruit, kefir, yogurt, several nuts or dried fruits (to choose from);

Dinner should be no later than three hours before bedtime. The menu is the same as for lunch, only slightly reducing the portion; the best option is, for example, Greek.

During the day, do not forget to drink healthy drinks and clean water 30 minutes before meals and 2 hours after them.

A proper nutrition menu for weight loss will be very useful for beautiful ladies who are always striving for ideal shapes. This healthy eating menu is designed to give you a light and toned body.

Principles of proper nutrition to lose weight

To lose weight with proper nutrition, breakfast is a must. Even if you indulge in excess during breakfast, during the work day there are many opportunities to burn off excess calories. As a rule, they do not turn into fat, which cannot be said in the case of a habit of large lunches or dinners.

It is necessary to set aside special time and devote it exclusively to eating. Only a body focused on this activity can effectively digest and assimilate it. If the brain is busy solving some other problems, it is much more likely that part of the food will turn into fat for absorption later, if hunger suddenly sets in, accumulating a reserve “just in case.”
For more, you shouldn’t rush while eating, since this is a kind of protection against overeating, because the signal about the onset of satiety always reaches the brain a little later. If you eat slowly, it arrives just in time.
Eating slowly allows you to digest food better - your stomach will be grateful for it. After eating, it is useful to sit for at least five minutes, giving the stomach the opportunity to really “get involved” in its work.
You need to get up from the table with a feeling of slight hunger that you can eat a little more.

To lose weight, you need to eat less sugar, using honey instead, but also in small quantities.

It is better to eat no later than two hours before bedtime, and dinner should not be heavy. There are two reasons for this:

It’s hard to sleep with a full stomach;
there is a possibility that the stomach will “cheat” and process some of the food “in reserve”, creating fat deposits.

To effectively lose weight with a healthy diet, of course, taking into account the time of year. The body needs water for internal self-cleaning, because dishes are washed with water, and not with tea, milk or compote.

If you are actively involved in sports and want to create an athletic figure, then the healthy nutrition menu can be supplemented with sports nutrition, for example, Weider fat burners. The substances contained in the capsules activate metabolism and promote accelerated utilization of fat from the body. However, before consuming any type of sports nutrition, you should definitely consult a specialist.

In conclusion - how to organize a healthy diet for weight loss

To lose weight with a healthy diet, you should eliminate the psychological stress caused by following a particular diet. You need to eat throughout the day, but in such a way that you don’t feel hungry. Hunger causes stress and has a negative impact on the psyche.

Properly organized nutrition helps to effectively get rid of extra pounds, promoting weight loss only if you spend more calories than you get from food. Therefore, it is necessary to take into account the nutritional value of foods and the balance of the daily diet.

You need to start eating right by giving up junk food, not food that contains a lot of calories. It is this feature that distinguishes the principles of healthy eating from all kinds of weight loss diets.

The list of harmful foods is known: excessively sweet, fatty, high in calories in large quantities, a lot of coffee,.

Eating in fits and starts during the day, eating large lunches or dinners, eating in front of the TV or during work, when the feeling of hunger is satisfied with a chocolate bar, a pie, or a cup of coffee, delays the goal of losing weight.

It is much healthier to satisfy your hunger with yogurt, eat more fruits and vegetables - carrots, radishes, vegetable salad with the addition of cold-pressed oil. Eat cottage cheese, drink tea. Obviously, these foods will not make you fat, since they contain few calories. They effectively satisfy the feeling of hunger, help avoid discomfort and at the same time lose weight.

Have you ever heard the expression that humanity is digging its own grave with a spoon and fork? No matter how gloomy it sounds, statistics from recent decades indicate that approximately a third of the world's population is obese, and 45% of modern people have high cholesterol levels in their blood.

Diseases of the cardiovascular system, gastrointestinal tract, hormonal metabolism disorders, kidney and liver function - all these are consequences of an unhealthy lifestyle and poor nutrition.

The most common mistakes in the eating behavior of our contemporaries are:

Refusal of breakfast.
The habit of snacking on the go.
Dry food.
Eating fast food.
Use of harmful additives.
Refusal of water.
Voluntary fasting (fraught with breakdowns).
“Eating” a bad mood.

Look video - proper nutrition, the worst mistakes:

In order to correct the situation, it is never too late to change your eating habits and switch to proper nutrition.

What kind of nutrition can be considered correct?

What principles should proper nutrition follow?

In addition to lunch, breakfast and dinner, it is advisable to include two intermediate meals in your diet: second breakfast and afternoon snack.

For second breakfast, fermented milk products are suitable: yogurt, cottage cheese and kefir, as well as light vegetable salads. You can eat a handful of dried fruits, a small amount of nuts, or snack on fresh fruit.
A good option for lunch would be a combination of proteins (in the form of meat, poultry or fish), vegetables and complex carbohydrates.
For the afternoon snack, you can use the same products as for the first snack. You can drink a glass of tea with a sandwich or a cup of cocoa with a couple of pancakes.

In the dinner menu, it is best to include dishes containing a large amount of proteins that can break down fats, so preference can be given to cottage cheese, fish and lean meats.

Proper nutrition should be combined with a drinking regime, according to which you should drink at least one and a half liters of clean drinking water daily.

In the morning, it is very useful to drink 200 ml of water on an empty stomach: this will prepare the intestines for the coming day.
Intermediate meals should be healthy: instead of a high-calorie bun, it is better to eat a couple of whole grain breads, and instead of sweets, a handful of dried fruits.
A balanced menu should take into account the age and physiological needs of a person.

Nutritionists advise planning your menu in advance for the week ahead, as this allows you not only to adhere to proper nutrition, but also helps to achieve significant savings in time and material resources.

Sample healthy nutrition menu for a week for a teenager

The body of adolescents (boys or girls aged 12 to 17 years) is in a state of active formation and development, so strict diets can cause irreparable harm to their health. Fasting days are also unacceptable. How can you help teenagers experiencing problems with excess weight?

Principles of proper nutrition for teenagers:

If there is a tendency towards obesity, a proper teenage nutrition menu should include dishes with a reduced calorie content, due to which the resulting food will be completely processed into energy, without being deposited in problem areas in the form of excess fat. The reduction in the total calorie intake of an overweight teenager can be no more than 20%.

When drawing up a menu for the week, it should be taken into account that carbohydrates should account for approximately half of the total calorie intake. The remaining half is divided equally between fats and proteins.

A complete breakfast for a teenager should consist of a protein or carbohydrate product with a side dish of fresh fruits or vegetables and a hot drink. Since the metabolism is activated during breakfast, the calories received during it are completely used up during the day.
If porridge is served for breakfast for a teenager, it is most beneficial to prepare it either with water or with milk diluted half with water. Instead of sugar, you can use dried fruits or pieces of fresh fruit. The most useful are buckwheat and oatmeal.
The main meal of the day is always lunch. It must certainly be freshly prepared and consist of two dishes, since soups are a very important and mandatory component of the teenage diet.
As an afternoon snack, a teenager can be offered a fermented milk drink with a bun, fruit, a light salad, or a glass of fruit juice.
It is preferable to make dinner light by including a dish consisting of a vegetable side dish and a protein product (fish or meat).

The daily caloric intake of teenage girls should be within 2500 calories, while teenage boys need 2700 calories. The nutritional value of meals for children actively involved in sports should be increased by 20%.

The teenage menu for the week should include dishes prepared by boiling, stewing and baking.
When planning a teenager's diet for the week, it is worth considering that teenagers experiencing weight problems should give up regular bread, replacing it with protein or bran bread.

And now it’s time to move from talking about the principles of rational nutrition to a balanced diet menu for teenagers with unstable weight for a week.

Monday

Breakfast: a small portion of 5% cottage cheese with pieces of fruit, a protein omelette (with ham, salmon or cheese), a glass of tea with milk. Serving size: 100-150 g.
Dinner: vegetable soup with broccoli, chicken fillet cutlet (weighing 150 g), 200 ml vegetable juice.
Afternoon snack: 250 ml fruit juice, sandwich with low-fat cheese.
Dinner: vegetable salad (green onions, fresh cucumbers and sweet corn, dressed with olive oil) with a piece of boiled fish, green tea.

Tuesday

Breakfast: 150 g beef goulash, side dish of buckwheat, glass of herbal tea.
Dinner: vegetarian soup, stewed vegetables, one fresh cucumber, 250 ml of dried fruit compote.
Afternoon snack: salad of your favorite fruits with yogurt dressing.
Dinner: 200 g of oatmeal, cooked in diluted milk, a glass of black tea.

Wednesday

Breakfast: a couple of sandwiches with pieces of boiled meat and lettuce, two fresh tomatoes, a glass of green tea.
Dinner: chicken noodle soup, boiled chicken leg, white cabbage and carrot salad, 200 ml vegetable juice.
Afternoon snack: hard-boiled eggs (two pieces), a glass of black tea, sweetened with honey.
Dinner: cottage cheese and pear casserole, a glass of milk.

Thursday

Breakfast: stewed vegetables with a piece of boiled chicken breast, coffee drink with milk.
Dinner: fresh mushroom soup, mashed potatoes, a glass of tomato juice.
Afternoon snack: 200 ml of drinking yoghurt with a bun.
Dinner: milk buckwheat porridge, a piece of cheese, toast, black tea.

Friday

Breakfast: cottage cheese and fruit casserole, a glass of kefir.
Dinner: Kharcho soup, a piece of boiled fish, 200 ml of carrot juice.
Afternoon snack: a glass of low-fat yogurt, a sandwich with a piece of cheese.
Dinner: 200 g of milk oatmeal, black tea with honey.

Saturday

Afternoon snack: 150 g 5% cottage cheese.
Dinner: soft-boiled egg, fresh tomato and canned corn salad, herbal tea.

Sunday

Breakfast: a piece of stewed chicken breast with a side dish of vegetables, coffee with milk.
Dinner: mushroom soup, mashed potatoes, a glass of tomato juice.
Afternoon snack: 200 ml drinking yoghurt, bran flour bun.
Dinner: milk buckwheat porridge, toast with a slice of cheese, black tea.

This weekly diet will help teenagers not only get rid of several kilograms of excess weight, but will also allow them not to experience a painful feeling of hunger, since in addition to four meals a day, it allows for the possibility of snacking on fruit (only bananas and grapes are not welcome).

Sample healthy nutrition menu for a week for the whole family

Why do you need to create a menu for the week?

By clearly planning our diet by day of the week, we make it easier for ourselves to prepare dishes by choosing them from a compiled list.
A pre-compiled menu allows us to choose days when the hostess has the opportunity to prepare the necessary dish.
Another advantage of the weekly menu is saving money, since we purchase only the necessary products, and in the quantities we need, while simultaneously providing for the purchase of alternative healthy products used for snacking (dried fruits, dairy products, fresh vegetables and fruits).

Let's take a look at the healthy nutrition menu for the week.

This diet is designed for one person with five meals a day. In accordance with the number of family members, this layout is multiplied by the required number of servings.