Eating a healthy lifestyle. A cure for depression. Bean products in the kitchen

There are many diets that lead to successful weight loss if you strictly follow the prescribed rules. However, diets that lead to weight loss cannot be equated with healthy eating. A diet is a strict restriction for which you are forced to change your eating pattern.

Instead of wasting time choosing such diets, think about your health and lifestyle. First, let's figure it out what foods are good for health

Eat healthy

The closer a product is to its natural state, the more benefits it will provide you. Fresh fruits and berries are very healthy, and in addition, they can satisfy your need for sweets. Vegetables are the best suppliers of vitamins and minerals, increasing the body's ability to absorb useful material. Steaming vegetables will best preserve their nutritional value.

Make sure that the pasta and bakery products were made from whole grains. Avoid flour sweets and pies. Do you like baked goods? Eat apple pie - it will actually be good for you.

Buy lean meat and don't forget about fish. Very useful for our body fatty acid Omega-3 groups that lower cholesterol levels. They are found in ocean fish, so eat seafood two or three times a week to help protect against the effects stressful situations and make it easier depressive states. Please note that Fried fish and chicken are more healthy foods than fried game and beef.

Vary your diet to get all the vitamins and minerals. Drink water, milk and 100% fruit and vegetable juices as main drinks. Limit your consumption of sweets soft drinks. If plain water If you find it tasteless, add a slice of lemon or lime to it to give it flavor. Water helps you lose weight if you use it wisely. Complete hydration is important point in the matter of losing weight, because fluid is necessary to remove metabolic products from the body.

Unhealthy food

Deep fried food products
. Sweet drinks
. Lollipops
. Salty snacks
. Sausages
. Fatty snacks
. White bread and pasta
. Most canned foods
. Dumplings
. Breakfast cereals with sugar
. Frozen fried chicken
. Fish (crab) sticks

Healthy food

Green and brightly colored vegetables
. Greens and salads
. Seaweed
. Spinach
. Fresh fruits and berries
. Turkey and chicken meat
. Eggs
. Nuts, dried fruits
. Wheat bread and whole grain pasta
. Sunflower oil, olive oil
. Ocean fish, seafood
. Skimmed milk or soy milk drinks
. Nuts, seeds and legumes

Healthy food for snack lovers

If you " emotional eater", i.e. eat out of boredom, joy or resentment, do not keep chips, ice cream and sweets at home. Buy healthy snacks such as dried fruits, grains, nuts and vegetables, fortified with vitamins and mineral supplements, fresh fruits. When you just need to “treat” an emotion with the help of junk food, buy a small chocolate bar High Quality and eat it, but don’t buy sweets in reserve.

The same tips will be useful for those who eat in front of the TV. If you don't want to give up the cut while watching your favorite show unfold, eat low calorie foods. In a state of deep interest, you can eat too much. Keep in mind that carrots, celery and cucumbers are great alternatives to chips or other similar snacks.

Don't skip meals

If you skip breakfast, you'll probably want to eat something an hour or two later. Therefore, instead of giving up breakfast, divide it into several parts, for example: egg, oatmeal, fruit. Eat small meals. When you feel hungry, you can eat a small amount of raisins or almonds. Dosed breakfast - more acceptable solution than coffee breaks with sweets and cookies.

Portion control

Our stomachs are not that big. On average, an unstretched stomach will fit about two cups of food, and it is better not to stretch it, since it will take much more food to fill the stomach, and this is fraught with extra calories.

When you eat at home, serve meals in individual bowls. This way, you will reduce your chances of eating a large portion unnoticed. At restaurants, ask for a food container and take half the portion home. Avoid buffets unless you are very disciplined. A buffet is too tempting; you can eat 3 or even 4 servings plus dessert without noticing.

Taming your sweet tooth

Try to curb your sweet cravings and stay away from sugary snacks. They may be high in calories or unhealthy fats. Instead of sweets, eat berries and fruits. If they are not sweet enough for you, add a little sugar. Avoid sweet carbonated drinks, try cold ones herbal teas with a slice of lemon or lime - a very pleasant taste.

Products you can't refuse

Surely, there are foods that you simply cannot refuse, in which case, enjoy your favorite foods in small quantities. Any dish that does not belong to the series healthy products, you can afford once a month, and the best thing you can do is try to find the equivalent of a harmful dish among dishes that meet healthy eating standards.

Moscow was not built in a day…

If you can't switch to healthy eating overnight, don't despair. Most people can't. Implement ideas gradually. Even a small change in your diet towards a healthy diet will be a new step in the right direction. But a journey of a thousand miles begins with the first step.

Proper nutrition– the main condition for a healthy lifestyle.

Satisfying hunger is one of the most important instincts of the body, as it guarantees the preservation of life. Consequently, our life in all its manifestations and aspects depends on what we eat, in what quantity, when and how.

Human nutrition is one of the most important factors that directly affect humans.
Poor nutrition leads to dysfunction as individual organs person and the organism as a whole. Food that is inadequate in composition, as well as a lack of food and its excess, have a detrimental effect.

That is why you need to pay attention to nutrition and make the necessary efforts to ensure that it is complete!

Healthy proper nutrition is the intake and absorption of those substances that are necessary to replenish expended energy, build and restore tissue, and regulate the functioning of all organs and systems of the human body.

Food pyramid (food pyramid)

WITH a chemical representation of the fundamental principles of healthy eating can be seen by looking at the food pyramid developed by foreign nutritionists and approved Russian specialists. The food pyramid does not present specific foods, but five large groups products, which allows you to diversify your diet and choose those that you like best or are suitable for your needs. Balancing your diet using the food pyramid is quite simple. Let's take a closer look at the food pyramid.

At the bottom of the pyramid (at the base) there are foods that should be the most in a person’s diet, and the higher up to the top, the less corresponding foods a person should consume.

Products in the food pyramid are conventionally divided into portions. A portion is a conventional value and can be equal to, for example, 100 grams. or another value that is more convenient for you. The number of servings needed for a particular person depends on the age, gender, configuration, health status and level of activity of the particular person. Below is a nutrition pyramid for the average person who is not weakened by disease or engaged in heavy physical labor.

• Fat, salt, sugar, sweets (must be kept to a minimum)

• Dairy products, yoghurts, cheese (2-3 servings)

• Meat products, poultry, fish, beans, nuts (2-3 servings)

• Vegetables and fruits (5-9 servings)

• (6-11 servings)

Whole grain products
The basis of the food pyramid is food made from grains. Whole grain products include wholemeal bread, cereals, pasta made from whole grain flour, unrefined. Also included in this group in this food pyramid are: vegetable fats(, and other oils).

Vegetables and fruits
Vegetables and fruits are very beneficial for the human body. They are low in calories and contain a huge amount of microelements, and also contain large quantities water and fiber, which create a feeling of fullness.

Meat products, poultry, fish, beans, eggs, nuts.
This group of foods is also called protein foods. It is advisable to give preference to fish, poultry, and beans because... they contain less fat than other protein-containing animal products. Legumes and nuts contain a lot of beneficial microelements.

Dairy products, yoghurts, cheese.
These products are also protein-containing and in the nutrition pyramid they are on the same level as meat products, poultry, fish, beans, and nuts. Dairy products provide us with protein, calcium and other nutrients.

Fat, salt, sugar, sweets.
This group of products in a healthy diet should be kept to a minimum, and best of all, completely excluded from the human diet. This group of products also includes margarine, white flour products (bread and pasta), sweets, and carbonated drinks.

Basics of proper nutrition:

• Try to bring your diet as close as possible to the generally accepted food pyramid mentioned above. That is, the main diet of a healthy diet should be vegetables, fruits and cereals.

• Try to eat only fresh foods. IN as a last resort, you can prepare semi-finished products. Ready-made food, sold in many stores and requiring only heating, should be excluded from the diet.

• Healthy balanced diet involves the consumption of all food groups. Therefore, try not to replace or eliminate specific food groups. You just need to follow the proportions and diversify your diet.

• If you need a snack, eat fruits, nuts or dried fruits.

• Include in your diet as often as possible different types cabbage (white cabbage,). In addition to the main beneficial properties cabbage, scientists have proven that eating cabbage significantly reduces the risk of cancer.

• If possible, eat food with low content fat

• Try to reduce your intake of alcohol, sugar and salt as much as possible.

• Remember that the food eaten must be balanced with the appropriate food. At the core (most Bottom part) food pyramid developed by the Harvard School Catering, is the consumption of liquids and.

• Don't expect instant results from switching to a healthy diet. Gradually, you will notice that you have more energy, you have recovered, you begin to get sick much less often and recover much faster, your weight has normalized and many more pleasant moments.

• If you find it difficult to evaluate your diet and switch to a balanced diet, then a notebook and pen will help you. During the week, write down everything you eat and at the end of the week you will be able to independently assess the situation and find out which foods predominate in your diet at the moment, and which foods should be added or excluded from the diet in order to balance your diet.

Your health is in your hands!

When I started reading the book, I felt a little uneasy. I didn’t expect that a simple person without any education could express such wise thoughts. I felt ashamed of myself and of all of us for the fact that we read so many “smart” books, strive for heights of self-improvement, to discover genius, creativity, to achieve unprecedented career heights, and often only end up in disappointment.

And a simple person, without any education, learned the true values ​​of life. He understood how to live in order to be healthy and happy. This book reminded me of a recent book that came to approximately the same ideas and conclusions, only on the other side of the Earth - that “life is simple, why are we complicating it?”

I can’t help but share with you these simple but brilliant tips. There are a lot of recommendations in the book about what to eat and what water to drink. But there is also a lot of advice about how to treat people. Health depends no less on this.

Don't demand too much from yourself. Enough for you to do in a day:

• one good deed for yourself (and family),
• one thing for your soul,
• and one (required) – for someone.

This advice echoes Dale Carnegie’s “How to Stop Worrying and Start Living.” On this topic, I recommend reading it. I get a lot letters of thanks, people write that thanks to this secret, insomnia stopped tormenting them, they stopped worrying.

Cure for Depression

“By the sweat of your brow earn your bread” - most people perceive this commandment from the Bible as punishment. And few people understood that this Commandment is not a punishment, but a hint that is beneficial to health. Previously people They worked physically (by the sweat of their brow), fulfilling this commandment literally and were happy. Now most of us are engaged in mental work and depression has become the scourge of our time. And the reason is this.

You probably know that in a state of extreme stress (for example, severe fear), the body produces adrenaline. It allows a person to escape from danger (quickly run away from a fire, jump a great distance from a snake, etc.). So, adrenaline enters the human blood as a result of stress and is removed from the body only through physical activity.

If adrenaline is not removed, it “poisons” the body and causes depression. Most of us are in modern world is under pressure from multitasking, which causes stress. And at the same time we do not work physically. As a result, we suffer from depression.

Andrey Voron advised:

• Follow the instructions - earn your bread by the sweat of your brow. Every day, do some physical effort - until you sweat. And if work is not related to this, run or do exercises until you sweat.
• Sit less, walk 2-3 hours a day.
• When your soul is heavy, walk even more - in nature, near water, pray, fast, work with your hands.
• After dinner, take a walk for half an hour.

Attitude to money

Fight your stinginess. Because you are not holding money in your hands, but your heart, holding back blood. By piling up, you clutter up the soul. Greed and stinginess harm both health (body) and soul. Remember: it takes much more effort to save money, protect it, hold it, than to get it.

Appearance

Never wear unkempt clothes, as this will show disrespect to yourself and irritate others. Do you know that Christ, being from a poor family, always walked among the poor in beautiful white clothes?

Love

If you have a good wife, rejoice. This is a gift from heaven. Don't have many women. For the body it is an abomination, and for the soul it is exhaustion. If you don’t have the woman you want, don’t worry. This is also a gift from heaven. Alone, you will get closer to the sky faster.

Proper nutrition for a healthy lifestyle

• Avoid salt, sugar and white bread.
• Be sure to eat honey. To strengthen your heart, eat 1 tablespoon of honey 3 times a day.
• Eat a few walnuts or other nuts every day, or replace them with a teaspoon of nut or olive oil(as the Greeks do).
• Eat vegetables every day - beets (this is the most best food), carrots (gnaw carrots), beans, pumpkin, tomatoes, peppers, spinach, lettuce. And fruits: berries, apples, grapes, plums, apricots.
• Dry fruits and drink compotes from them. In winter, this will save you from colds. Men over 50 benefit from a decoction of dried pears(for male power).
• Eat meat if you want, but very rarely. Never eat pork, it has killed many people prematurely. A piece of lard won't hurt. Judge on animals. The predator eats the prey and lies exhausted. And the chamois eats grass and flies like a bird. The horse eats oats and pulls the cart all day!
• Eat fish. It cleanses and rejuvenates, just like the water from which it came.
• Fish, dry Rye bread, vegetables and cereals are your best food!
• It won’t hurt a healthy person (when there is no fasting) to have a little wine or vodka, but no more than 1-2 fingers in a glass. It is better to use tincture of galangal, garlic, horseradish, and hawthorn. If you don't drink, you won't lose anything. And if you drink too much, you will lose everything!
• Bad food: sausages, canned food, fried potatoes, cookies and sweets.
• From Thursday evening to Saturday morning I don’t eat anything, I just drink water. Hunger cleanses the soul and body.
• Drink only clean water (find a spring). Don't drink sweet and salty mineral water. Drink at least 1 liter daily, or better yet, two.

Fast

Posts – best time for a person. Nothing strengthens and rejuvenates like fasting. Your bones become light, you fly like a bird. But not eating meat is not yet a feat. The main thing is “don’t eat people.” Fast for the love of God. May she have more love for delicious food and entertainment.

How to stay healthy?

• Learn to rejoice in all living things - bees, trees, birds. And then a lot of knowledge will be revealed to you. Each morning dawn for me it's like new life. During quiet times, sit alone, preferably near the water, and observe the natural world. You will find peace in your heart.
• Cultivate a sense of joy and admiration for life!
• Get into the habit of standing barefoot on the Earth for a few minutes.
• Look for a chance to be near water, it relieves fatigue and “washes” your thoughts. (Reading these lines, I remembered that all philosophers used to engage in contemplation by the water. This is where the great thoughts “You cannot enter the same river twice” and others like that came from).
• It is useful to douse yourself with water every morning. First hot (to awaken dormant blood), and then cold. Don't use soap and shampoos every day - just water. Don't neglect the bath. Rub your body with honey.

Dream

It is useful to take a nap for half an hour during the day, lying on your back. But not after eating. Go to bed before 22 o'clock. Get up early. Get outdoors in the fresh air more often. Keep the house cool.

Smoking

If you smoke, drink, use foul language, or are “sick” of gambling, don’t despair. Do it this way. Give up just one bad habit and you will see how quickly you will give up the rest too.

If you smoke, quit immediately and forever. This will be your first victory. The biggest and most joyful victories are over yourself.

How to find purpose?

• Listen to your heart and it will reveal to you what you are “called” for. Maybe - to serve one person, maybe - to the world, maybe - to a family, or maybe - to God. Everyone has their own gift and talent.
• Consult your Guardian Angel and remember him more often. And the answer to any of your questions will come in an unexpected way - in a thought, in a conversation, in a book, from a stranger.
• Don't go against the circumstances. So this is not your time. Better to wait it out.
• Keep your mouth shut and don't boast about your successes.

Love people

• Be equally kind and attentive to everyone. You can learn something from everyone, even an empty person.
• Go to church, visit family and friends. Help people. Travel on foot around the outskirts. Read wise books and write down your thoughts.
• Help strangers more often. 80 years ago an unfamiliar soldier handed me an apple and I still pray for him.
• Don't be offended by people and don't judge them. Everyone forgiven by you will add love to yourself.

Do not complain

• Don't complain about your needs, illnesses and failures. These are your best teachers. Thank God for this. I noticed that in the camps, where it was hungry and cold, people became healthy and strong in spirit.
• Be like water. It flows in the river, we meet a dam - it stands. In a round dish it is round, in a tetrahedral dish it is tetrahedral. That's why she's the strongest.
• Accept humbly everything that fate sends you, like a grateful patient taking medicine from a doctor.

I hope you find this wise advice from Elder Andrei Voron, who lived 104 years, useful. His recipes for healthy eating for every day, as well as his way of thinking and attitude towards people, nature, and the world. It is important to remember that proper nutrition for a healthy lifestyle is only one of the components of a proper, wise, healthy, long and happy life!

I wish everyone a long life in health, happiness and joy!

It is possible and necessary to remain healthy, attractive and young.
To do this, sometimes it is enough to simply adjust your daily diet.

Proper nutrition will not only help you get in shape. A competent and careful approach to your own health through rational composition the menu will help get rid of problems with skin, nails, hair and, ultimately, with self-esteem.

Proper nutrition usually means following a rational menu. Every day the body must receive the required amount of minerals, proteins, vitamins, fats, and complex carbohydrates.
Unfortunately, skipping breakfast, eating dinner too late, and snacking on fast food neutralize the benefits of even the most valuable foods. To prevent this, you should adhere to the rules of balanced nutrition.

Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, while foods from the top should be consumed in limited quantities or completely eliminated from your diet.

Basic principles of proper nutrition for weight loss

It's best to start every day with a glass clean water, which will normalize the metabolic mechanism and start the functioning of not only the gastrointestinal tract, but also the entire body.

It is very healthy to eat porridge for breakfast; lunch should be as filling and varied as possible. Dinner should be made as light as possible.

Important! The last meal should be moved 1.5-2 hours before bedtime. This will allow you to face the next day cheerful, fresh and rested.

Should be drawn up balanced menu. However, it is not recommended to set strict restrictions, although you should not be zealous in eating sweets either. IN proper diet There should be enough proteins, fats and carbohydrates. You definitely need to eat fruits and vegetables.

In addition, you need to make snacks healthy. The optimal analogues of sweets and fast food would be:

• candied fruit;
• nuts;
• dried fruits.

Regardless of the time of day, you should avoid smoked, fried and fatty delicacies. Stewed, baked and boiled dishes will be more beneficial for your figure and health.

Other important rule proper nutrition - adherence to a daily routine. The interval between meals should not be more than 4.5 hours. Otherwise, it is almost impossible to avoid overeating. Leading nutritionists recommend eating at the same time. This will allow the stomach to accustom itself to eating at a certain period, which in turn significantly improves metabolism.

If you adhere to these principles for at least one week, you can feel that your health is getting better every day.

Proper nutrition: menu for every day

Planning your own diet for each day of the week may seem daunting. As an example, you can use the option presented below.
Alternative option A menu of pictures can serve as a menu.

Attention! You can always indulge in apples baked with cottage cheese and honey, or a tiny slice of dark chocolate.

This menu for the week contains various dishes, which are also suitable for vegetarians. They can be varied, including in the menu when necessary.
It is recommended not just to follow the recommendations, but to prepare food according to your mood.

Menu for athletes: proper nutrition options

The proper nutrition menu for athletes is slightly different from standard version. The whole point is that in order to form muscle tissue you need a lot of protein. It is equally important to enrich the athlete’s diet with carbohydrates, which he needs to produce energy.

Important! The sports diet, as a rule, is supplemented with special cocktails, which are taken before or immediately after training.

Menu option

Proper nutrition for the whole family

Create a weekly menu with the correct and healthy dishes It will turn out to be somewhat more complicated, since many factors will have to be taken into account.

In order for the diet to be truly valuable and correct, it is recommended to take into account:

• degree physical activity each family member;
• age;
• individual characteristics.

If the need to take age into account is quite understandable and understandable, then questions may arise with the degree of physical activity.
For example, a man whose work involves hard work and intense physical activity, needs more calories than a woman.
When the lifestyle is mainly sedentary, then from daily menu it is recommended to exclude fatty varieties meat and butter.

Accounting individual characteristics each family member will help avoid health problems. For example, someone in the household is being treated for gastritis.
Ideal healthy breakfast It will turn out to be rolled oats with banana. Oatmeal in combination with this sweet fruit it provides an anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.

If one of your relatives is struggling with obesity, then you should avoid harmful, high-calorie foods on the menu.

Regardless of individual characteristics full breakfast should be for every family member.

Important! After eating, a person should feel full or slightly hungry. The effect of oversaturation is unacceptable!

When forming weekly menu It’s worth considering: you shouldn’t cook for all 7 days in advance. Maximum benefit provides only freshly prepared food. This especially applies to baked goods, salads and snacks.

Another important rule for drawing up a rational weekly menu concerns preparing food taking into account the number of people.

But the following are suitable for almost any family:

• oatmeal, rice, buckwheat;
• boiled chicken fillet;
• assorted vegetables;
• fruits;
• muesli;
• kefir;
• salads from fresh vegetables and herbs.

Advice! It is important to combine proper nutrition with motor activity. You need to dance, swim, walk, play sports, run, play as much as possible.
You should avoid eating while running, in front of the TV, book or computer.
When eating food, you should concentrate mostly on the amount of food you eat. This approach ensures maximum satiety and prevents overeating.

So that they don’t end up on the family table junk food, it is recommended to make a grocery list for the week in advance. Approximate option presented in the table below.

Drawing up such a list and following it will save you not only from problems with creating a menu, but also from daily trips to the supermarket.

Proper nutrition– this is a whole set of rules and recommendations, if followed, you can increase your performance, level up your metabolism, lose excess weight and improve your health.

The main thing in the article

The main aspect of a healthy lifestyle is proper nutrition.

By eating right, you take care of your body for years to come, because with a stable menu of “good” foods, your metabolism works like clockwork. Also, proper nutrition is a panacea for almost all diseases:

• Diabetes, high cholesterol and obesity.
• Diseases of cardio-vascular system and gastrointestinal tract.
• Premature skin aging, dermatological problems (acne, pimples), allergic reactions.

Proper nutrition, in addition to preventing diseases, gives the body a feeling of lightness; you will no longer remember overweight, forget about swelling and morning bags under the eyes.

To switch to proper nutrition, you need to prepare your body: giving up light carbohydrates and heavy fats occurs gradually. You should also create a balanced menu, which will contain the daily intake of proteins, fats and carbohydrates, and the chemical composition of the diet will meet the needs of your body.

Basic rules of healthy eating

There are 10 rules of healthy eating, which are as follows:

• A variety of food daily. You can’t eat only apples or meat; your diet should contain products of plant and animal origin. also in chemical composition heavy carbohydrates, fats, fiber and protein.
• Caloric content of the diet. Reduce the calorie content of your diet by excluding animal fats and light carbohydrates from it - white bread, flour products, and it is better to replace sugar with honey.
• Fractional meals. You have 5 meals a day, the last one 3-4 hours before bedtime. Get into a routine, eat at the same time every day, spending 15–20 minutes.
• Say "No!" snacks and dry meals. Snacks are the main enemy slim figure, and it’s better to stock up on a handful of hazelnuts than candy. And once a day you should eat a liquid dish with meat or vegetable broth.
• Vegetables and fruits. By eating vegetables and fruits with skins, you fill your body with fiber, vitamins and minerals that improve digestion.

• Water. Observe drinking regime, drinking 2.5 liters of free liquid per day.
• Protein for breakfast and lunch, fish or vegetables for dinner. Protein is perfectly absorbed in the first half of the day, and it’s better to have something light for dinner, not forgetting a bowl of vegetables. A bowl of vegetables is vegetable salads in every meal, carrots, beets and cabbage are especially useful.
• Fasting days. One fasting day a week will be enough, but under no circumstances go hungry. Choose 1 product, for example, kefir, buckwheat porridge or apples, and eat it throughout the day. A fasting day helps cleanse the body of toxins.
• Movement. Try to move more, because your diet now contains a lot of protein, and it is the “building blocks” for building muscle mass.
• Substituting food and giving up alcohol. Proper nutrition cannot be combined with alcohol, so we eliminate the latter from the diet forever. And replacing foods will help you replace your favorite sweets or dishes with similar ones, but less high in calories and more healthy.

Healthy eating for weight loss: basic principles and menu

When planning a healthy nutrition menu, you need to write down the norms of proteins, fats and carbohydrates for each day.

The diet is based on daily requirement body in calories, taking into account the need for weight loss. You can calculate the norm using an online calculator. Typically, we subtract 500 kcal from the recommended 1800 kcal for women, reducing it by a third.

The basic menu looks like this:

Breakfast 7.00–8.30: 1 dish, fruit and tea

• Porridges cooked in water with the addition of butter, nuts, dried fruits. Porridge is a source of fiber, will energize the body and start the metabolism.
• Cottage cheese, curdled milk or kefir, which contains animal protein.
• Tea without sugar and 1 fruit. The fruit will “give” light carbohydrates to the body, and tea will help them assimilate.
• Second breakfast at 11.00: 1 apple, natural fruit jelly or 200 ml of fermented baked milk.

Lunch at 13.00: first and second course with side dish, juice

It is recommended to cook the first course on vegetable or meat broth. If the second course is fish with vegetables, then the first is vegetarian borscht or bean soup. After lunch, drink a glass of fruit juice made from unsweetened apples and berries.

Afternoon snack between lunch and dinner: in between, you can drink a glass of fermented milk drink, eat a handful of nuts or fruit.

Dinner at 18.00: meat, side dish, unsweetened tea and dessert

Suitable for dinner light dish– this could be fish with stewed vegetables, tea and dry biscuits. Another menu option consists of porridge, a piece chicken breast and juice.

Healthy eating for children and teenagers

Healthy eating a child under 16 years of age should consist of 4 meals, and the results daily norm calories are divided according to the following scheme:

• Breakfast – 25%.
• Lunch – 40%.
• Afternoon snack – 10%.
• Dinner – 25%.

Chemical composition healthy diet calculated based on the child's body weight. For 1 kg of weight you need:

• 2 g of protein, of which 50% plant and 50% animal origin.
• 15 g carbohydrates.
• 50 ml of clean liquid. The need for water in children is higher than in adults. Therefore, offer your child teas, compotes, juices and decoctions.
• Regardless of weight, the menu is enriched with 100 g of fat, of which 30% is animal and the rest is vegetable.

Healthy eating program for every day

Of course, if you are on a strict diet, your fortitude is strengthened, not your health. But if you follow proper nutrition, endurance and composure are required - the regime becomes important part of your life.

The healthy eating program does not have significant restrictions, but dictates certain conditions, for example, refusal of purchased prepared food. You should approach proper nutrition gradually, adjusting your menu day by day.

If you suddenly stop eating, you will give your body a signal, and it will begin to actively store fat. There is not enough food, we need to save ourselves! A gradual rejection of light carbohydrates and flour products will help reconfigure the body in the right way.

Remember that proper nutrition is food without a crispy crust, fried in a lot of oil. Meat, fish, vegetables and dietary desserts cook by steaming, baking or stewing.

Regardless of your goal - losing weight or restoring health - the basic diet consists of 5 groups of mandatory products:

1. Vegetables and fruits contain fiber, vitamins and microelements.
2. Fermented milk drinks and products– protein and unique bacteria.
3. Meat, eggs and fish– protein and Omega-3.
4. Porridge– an invaluable source of fiber.
5. Nuts– an irreplaceable source of fats.

You can cook absolutely anything from this basic set; we bring to your attention several delicious and healthy recipes.

Healthy eating - recipes

Vegetables under a cheese cap in the oven

• 1 bell pepper.
• 1 PC. potatoes.
• 100 g colored tomatoes.
• ½ half a large carrot.
• Low-fat sour cream.
• 50 g cheese.
• Butter.

Cut the vegetables into cubes of the same size, then grease the pot or mold with oil and lay the vegetables in layers: potatoes, carrots, tomatoes and peppers, and pour sour cream on top, cheese on top of the sour cream. Cover the future dish with 2 layers of foil and place it in the oven at 220C for 40 minutes.

Vegetarian rice with pineapple

• 250 g boiled rice.
• 4 pineapple rings.
• 3 tbsp. spoons of corn.
• 150 g hard cheese.
• 80 g feta cheese for piquancy.

Grate the cheese, mix 40 g feta with 80 g hard cheese. Now take the rice and corn, the remaining cheeses and carefully move them around, adding a little salt. Cover a baking dish with foil and lay out the rice-corn mixture, sprinkle cheeses on top and cover with a “cap” of a whole pineapple circle. Bake in the oven at 180C for 20 minutes.

Meringue crumbs

• 4 squirrels.
• 2 tsp. sweetener.
• Vanilla, lemon zest.

Beat the whites with sugar until an elastic foam forms, at the end add the zest and vanilla. Line a baking sheet with baking paper, spoon out the meringues, and place them in the oven at 110C for 1 hour. After cooking, do not pull out the dessert; let it sit in a warm oven for 20 minutes, otherwise it will fall off.

There are many dietary systems that help you lose weight. After all dietary food- this is a purely individual moment, it helps to lose 10 kg, but after finishing the diet they return with friends. If you really decide to take the path of fighting overweight, then proper nutrition will help you. As you can see, it is not only healthy, but also very tasty!