Healthy nutrition for every day. Healthy eating for the week. Examples of healthy nutrition menus

PP diet for weight loss is one of the popular trends recent years to normalize weight. For some, the phrase PN has become the norm for lifelong nutrition, while others are just getting acquainted with the simple rules of PN. In this article we will understand all the intricacies of the diet and try to find out whether this is really “proper nutrition” or just another marketing ploy by nutritionists.

So, decoding the combination of PP - proper nutrition, a technique based on normalizing the diet and bringing it to the correct level, optimal option. The diet will not require such sacrifices as fasting, giving up meat, mono-eating or drinking kefir alone. All that is needed from a person is to make the proposed regime the norm for the rest of his life, and this, as nutritionists promise, is not only the key to elegant forms, but also to good health.

Goals and purpose of “Proper Nutrition”

A balanced diet certainly helps normalize weight, which is associated with improved metabolism and a transition to proper, physiological nutrition. Meanwhile, PN nutrition is positioned as optimal for people with digestive problems, suffering from diseases of the gastrointestinal tract and of cardio-vascular system, V postpartum period and as preventative nutrition against many diseases (hypertension, obesity, diabetes, osteoporosis, cholelithiasis and etc).

Healthy eating - PP diet rules

Certain rules will have to be strictly followed. Moreover, proper nutrition after a diet is the diet itself, i.e. it must be observed throughout your life. The rules themselves are not burdensome, but at first they will require the use of willpower and the refusal of a number of “goodies”.

• Fast food and other “junk” foods are completely and forever excluded from the diet: crackers, chips, soda, chocolates, confectionery, French fries, pizza, sugar, sausage, sausages, sauces, candy bars, alcohol (except natural wine), food instant cooking and so on.
• Salt is significantly limited.
• Every day you should start with a glass of clean water, drinking it slowly, in small sips. Breakfast is in half an hour.
• Cooking methods: boiling, stewing, baking and steaming.
• 20% of the daily diet consists of raw fruits and vegetables.
• 20% of the daily diet consists of fats, mainly from the group of unsaturated fats fatty acids: seeds, nuts, salmon, trout, olive, linseed oil, avocado.
• You can only eat slow carbohydrates: wholemeal bread, cereals, durum wheat pasta, unsweetened vegetables. The exception is fruits, berries and a little honey. But they should be distributed correctly throughout the day - sweet ones should be eaten in the first half of the day, sour ones - in the second half.
• Potatoes and pasta are independent dishes. They should not be used as a side dish for protein foods.
• The amount of animal protein consumed daily should be 1 gram per 1 kg of body weight: meat, fish, poultry, eggs, cottage cheese, cheese, dairy products, avocados, nuts.
• You should drink at least 1.5-2 liters of clean water per day, be sure to drink a glass of water half an hour before meals.
• Carbohydrates can be consumed for breakfast and lunch. In the evening, it is advisable to eat only protein foods.
• It is highly advisable to start your meal with raw vegetables or a salad made from them (if they are provided for a specific meal).
• You should eat from small plates, in small portions, often. This allows you to relieve the body and increase the digestibility of food.
• The maximum break between meals is 4 hours.
• Chew your food thoroughly, focus on your food, and do not eat while watching TV or talking on the phone.

Replacing “harmful things” with “benefits”

Surely every person who has experimented with diets knows how difficult it is to make restrictions, especially those related to harmful foods, when you would give half your life for a piece of chocolate! Such desires are the main reason for breaking the diet.

According to nutritionists, when a person wants “ junk food“, there is a deficiency in the body of certain substances that can be obtained from healthy foods and not disrupt the diet:

PP diet: menu

Initially there was no clear menu in the method; all recipes were created gradually, both by nutritionists and people practicing this system losing weight. When creating a menu, you should adhere to the rules of the diet and your own taste preferences.

Proper nutrition diet - menu for the week

Ideally, there should be 4 meals, the last of which should be no later than 3 hours before bedtime. For a snack, raw fruit or 1 glass of kefir is allowed. 5 meals are acceptable, but only if 3 of them are main meals, and 2 are snacks. You should eat at the same time, adjusting the optimal biological rhythm digestion.

PP diet for a week - sample menu:

Diet for a month

Based on the menu presented above, you can develop a diet for a month, including porridge from cereals, vegetables, eggs, poultry, fish, seafood, meat, and always raw fruits and vegetables.

How much can you lose on the PP diet?

If you strictly follow the nutritionist's advice, without failures or indulgences, you can lose 5-6 kg within 1 month. However, this is not the safest weight loss; it is not advisable to lose more than 4 kg in a month.

Diet: proper nutrition for weight loss - doctors’ opinion

In general, medical practitioners have a positive attitude towards the proposed diet, without highlighting any contraindications to the diet, but with some comments.

Proper nutrition is a very vague and conditional concept, which is often exploited by unscrupulous nutritionists, fitness trainers and marketers who, under the guise of “ proper nutrition“They sometimes offer a useless or even harmful diet.

According to doctors, there is simply no single, universal system of proper nutrition that would suit people with different indicators of weight, health and age. Every person is an individual with characteristic features metabolism, excess or deficiency of certain microelements and vitamins. In order to choose the optimal diet for a person, you should undergo tests, identify what substances are missing in the body, take into account physical, mental and sports stress, age and existing diseases. And based on the data obtained, select a suitable diet.

From this we can conclude that the decision to “sit on proper diets“must be thoughtful, balanced, and most importantly – acceptable given the state of health!

Reason overweight is a metabolic disorder in the body caused by poor nutrition and stressful situations. Besides, common cause is to overdo the amount of calories consumed.

Therapeutic fasting, “fashionable” diets, counting the calorie content of foods and other experiments on the body only improve the situation for a short time. Therefore, you should change your lifestyle and switch to proper nutrition to lose weight, maintain tone and shape.

Diet food for weight loss

In the last article we looked at . Now it's time to create your healthy nutrition menu for the week. Let's figure out how to do this.

Start with product selection

For example, if you weigh 50 kg, you need to consume 75 g of protein, 50 g of fat, and 150 g of carbohydrates daily.

Your weekly diet should include natural products: beef, chicken breast, fish, cottage cheese, milk, natural yogurt, bread without yeast from flour 1-3 grades, cereals, fruits, vegetables, nuts, etc.

You can view the list of products for proper nutrition.

Follow the rule of meal sequence.

It is important to follow the sequence of nutrient intake throughout the day.

• In the morning: proteins fats carbohydrates.
• During the day: proteins and carbohydrates.
• In the evening: proteins.

Constantly add new products.

To ensure that proper nutrition does not turn into a diet and is not difficult for the body to assimilate, meals should be varied. To do this, you need to constantly update products. For example, do not linger on beef alone, but alternate it with chicken, turkey, rabbit, etc. In the store you can find many products suitable for a healthy diet.

The same applies to cooking. Remember that with proper nutrition, dishes can be boiled, steamed, baked and even fried in a dry frying pan (without oil). Show your imagination and the new diet will seem even tastier to you.

An example of a proper menu for a week with recipes

Now, using an example, we will analyze the menu for a week of proper nutrition for weight loss with recipes.

Monday

Breakfast: Oatmeal with water, banana, teaspoon of honey, green tea without sugar.

See examples of healthy breakfasts.

Snack: Apple.

Lunch: Beetroot soup with beef and sour cream, a slice of rye bread, vegetable salad.

Snack: Boiled egg.

Dinner: Chicken breast chop with spices, fried in a dry frying pan, lettuce leaves, green pea. Recipe: cut the breast into pieces measuring 10 by 10 cm. Salt and season with spices (it turns out very tasty with “Grill” seasoning). Beat off a piece on both sides. Heat a frying pan without oil and place the chopped pieces to fry for 4-5 minutes on each side. The pan must have a non-stick coating.

Tuesday

Breakfast: Buckwheat with kefir, egg, tea with honey.

Snack: Banana.

Lunch: Homemade chicken sausages, buckwheat noodles, sugar-free compote.

Snack: Cauliflower and Broccoli Casserole.

Dinner: Steamed pollock, boiled beets with garlic and sour cream.

Wednesday

Breakfast: Cottage cheese casserole, cheese, tea without sugar.

Snack: Walnut(10 pieces.).

Read examples of snacks at PP.

Lunch: Homemade steamed meatballs, vegetable stew, bread.

Snack: A glass of kefir.

Dinner: Lazy cabbage rolls, fresh vegetable salad.

Thursday

Friday

Breakfast: Oatmeal with cinnamon and honey, banana, tea without sugar.

Snack: Apple.

Lunch: Pink salmon steak (in a dry frying pan), brown rice, sugar-free fruit drink.

Snack: Omelet.

Dinner: Boiled chicken breast, .

Saturday

Breakfast: Barley porridge with honey, tea without sugar.

Snack: Fresh cabbage and apple salad.

Lunch: Stewed cabbage with turkey, baked potatoes.

Snack: Jellied meat.

Dinner: Cottage cheese casserole with sour cream.

What should be included in a sample weekly menu

Proper nutrition is a balanced diet, which requires the presence of fats, proteins, carbohydrates and microelements in the diet. Balanced nutrition plans aimed at normalizing weight vary depending on the source and concept. The choice of proportions and PP food products is an individual matter. It is necessary to approach the preparation of a menu of proper and healthy nutrition responsibly and in advance.

If you still decide to normalize your weight, preference should be given to low-calorie foods.

Our body requires a constant source vital energy, preference belongs to the group slow carbohydrates. Since their use does not carry side effects. The following will help us be energetic: oatmeal, buckwheat and rice porridge; whole grain bread, baked potatoes, diet bread.

The source of growth and development of the body is the protein component of our diet, which is part of the main diet. Balanced composition Protein contains: lean meat, fish, chicken, eggs, milk and cheeses.

There is a misconception that it is necessary to limit the consumption of fats; one should distinguish between healthy fats, simply necessary for the body, and what needs to be abandoned. A small amount of vegetable or olive oil, raw sunflower seeds and nuts are useful as a source of fiber and dietary fiber.

Let's focus on proper nutrition as the key to solving the problem of excess weight:

1. Don't turn your stomach into a garbage pit. The process of digestion of foods in the body is accompanied by the release of: acids for meat products; alkalis - for vegetables and fruits. Separate food the first step to normalizing weight.
2. Lifestyle and diet determine our weight. You need to eat up to five times a day, with an interval of 3 to 4 hours. Breakfast within half an hour after bedtime. Do not fast or exercise on an empty stomach, because stressful situations the body tries to “stock up” to survive difficult times, hence the weight gain.
3. The process of eating is very important. Focus on eating. You need to eat in the kitchen, chewing thoroughly and enjoying your food.
   When choosing products, buy only natural products; if the composition of the product is unknown, or if you have any doubts, discard the product.
4. Drink between meals clean water. Sometimes it seems to us that we are hungry, but in fact we need water.
5. Give up, at least temporarily, from alcoholic drinks. Possessing relatively high calorie content, they also cause a feeling of hunger, leading to overeating.
6. Measured physical activity contributes to the process of weight normalization. It is necessary to approach the issue comprehensively and creatively. Plan a weekly exercise routine. To keep your body in good shape, morning jogging, fitness classes, yoga, dancing and swimming are suitable.

When compiling a diet, give preference to fresh vegetables and fruits, as carriers of vitamins and microelements.

Perhaps by receiving positive results, many will think and change their lifestyle by adopting the proposed methodology. In any case, you are a winner who has received more vital energy! And finally, another video menu option for a week of proper nutrition for weight loss with recipes:

Girls who are used to sitting on strict diets and deprive themselves of food, they will be surprised at the fact that The best way for weight loss - eating normally. Eating delicious, varied food and losing weight is not a dream, but a reality if nutrition is properly organized. By developing a proper nutrition menu for the week, you can normalize your weight and get rid of many health problems, your food will become more varied, and your mood will be enthusiastic. Start improving your life right now!

Basic principles of proper nutrition

If you decide to switch to a healthy lifestyle and develop a proper nutrition menu for yourself for the whole week, pay attention to the basic principles of such a regime. It is better for an endocrinologist to develop a menu for you, based on your individual indicators, but even simple adherence to these principles will help improve your health and bring your weight back to normal:

• The diet should be varied, half of the total amount should be fruits and vegetables.
• Reduce your consumption of cereals and bread.
• Consume low-fat dairy products.
• Reduce fat intake.
• Food should be predominantly boiled or steamed.
• In winter and autumn, take vitamin tablets.
• Sugar, salt, soda, and confectionery products should be present in minimal quantities.
• Drink about 2 liters of water (mineral and clean drinking water).
• Drink no earlier than 20 minutes before and after eating.
• Minimize alcohol consumption.

Nutritionists consider cleansing with the modern Enterosgel sorbent a necessary step in any weight loss program. It actively absorbs only harmful wastes and toxins, which enter the blood in abundance during the breakdown of fatty deposits. It is these toxins that provoke the nausea characteristic of dieting, bad taste in the mouth, bowel movements, dullness of the skin, the appearance of pimples and spots on it. This sorbent fills the stomach well, thereby creating a feeling of fullness, and absorbs excess gastric juice and enzymes, neutralizing them irritant effect on the walls of the stomach. Let us accept it for long courses, unlike other sorbents.

How to plan a diet for health and slimness

• When planning your new diet, rely on those foods that you love, but that do not contradict the principles of proper nutrition.
• Pay attention to your daily calorie consumption.
• Eat by the hour.
• Eat small meals (5-6 times), with three main meals and two snacks.
• Do not give up breakfast, plan it as the first calorie-rich meal (if the body “wakes up” by this time) or the second, after lunch.
• Plan the menu for each meal in advance - this will eliminate psychological aspect feelings of hunger.
• Each main meal should saturate, but not oversaturate the body.
• Find out more by watching the video:

Menu for a week for weight loss for men and women

For a family whose members are prone to obesity, it is important to develop a general diet that will help you lose weight without harm to your health. It should be based on the correct distribution of nutrition by time of day, where breakfast should include a larger volume of high-calorie food. in combination with other principles rational nutrition, will help not only reset excess weight, but also to maintain the result obtained. This menu can be divided into 5 meals, but additional snacks are prohibited. Menu " big breakfast»:

Monday:

• Breakfast - a portion of rice, a small piece of a, green salad (200 g), a small fruit, tea with lemon.
• Dinner - lean fish, 2 pieces of toast, undressed green salad, mineral water with a slice of lemon.
• Dinner - toast vegetable stew, water with lemon.

• Breakfast - potatoes (boiled) with green beans, chicken breast with Parmesan cheese, small fruit, tea with lemon.
• Lunch – 1 serving of rice (brown) with stewed vegetables, a small fruit, 1 glass of tea (mint).
• Dinner - skim cheese(150 g), a glass of water, a small fruit.

• Breakfast - green salad, cereal bread, two-egg omelette, Herb tea, 1 fruit (small).
• Lunch – green salad, toast, boiled meat, mineral water (with juice or a slice of lemon).
• Dinner - boiled fish, toast, green salad, water with lemon.

• Breakfast - baked potatoes (150 g), chicken breast with Parmesan cheese, 1 fruit, tea (green) with lemon, nuts (30 - 40 g).
• Lunch - brown rice (1 serving), stewed vegetables (350 g), 1 fruit, green tea, 1 glass of yogurt (low-fat, no sugar).
• Dinner – cottage cheese (low-fat, 150 g), 1 fruit.

• Breakfast - chicken breast (boiled, 60-80 g), green salad (celery, carrots, vegetable oil and lemon juice dressing), 1 piece of bread (whole grain) with cheese, green tea with 1 tsp. honey, banana or apple.
• Lunch – baked potatoes (150 g), seasoned with 1 tbsp. l. oils, green cabbage salad (150 - 200 g), meat (boiled, 80 g), green tea, kefir or low-fat yogurt (200 ml).
• Dinner – fish (200 g), green salad (carrots, cabbage, dressed with lemon and oil).

• Breakfast – steamed green beans and broccoli, 2 eggs (soft-boiled), tea or coffee without sugar.
• Lunch – vegetable soup (300 ml), fish or meat (grilled or steamed).
• Dinner – cottage cheese (200 g), berries or green salad, yogurt.

Sunday:

• Breakfast – eggs beaten with spices and sea ​​salt, fried with vegetables (lightly), tea or coffee.
• Dinner - vegetable salad(carrots, zucchini, onions, herbs), grilled chicken breast (300 g).
• Dinner – porridge (barley or millet) with seasonings and vegetable oil.

Daily menu options for athletes

Proper nutrition menu for an athlete’s week is somewhat different from a moderate diet ordinary person, because his body has a greater need for proteins due to the formation of more muscles. They also need carbohydrates, because... they provide energy to the body. Therefore, the right thing is to harmonize the menu, to create a gentle regime for the liver.

Athletes can include them in their daily diet by taking them immediately after strength training. Below are 3 options for a daily sample menu that can be adopted by any athletes who train at least 5 times a week (3 of which with strength training) and who want to combine them with proper nutrition:

• Breakfast: oatmeal with milk with dried apricots, raisins, milk, 2 eggs (soft-boiled).
• Second breakfast: yogurt, orange, 2 bananas.
• Dinner: buckwheat with any mushrooms, chicken noodles, fresh salad with tomatoes, pumpkin, juice (homemade or store-bought unsweetened).
• Afternoon snack: sandwich with cheese, milk.
• Dinner: chicken chop, assorted vegetables, milk or kefir.

• Breakfast: fish in batter, mashed potatoes, milk.
• Second breakfast: apple, cottage cheese (low-fat) with sour cream.
• Lunch: assorted vegetables (unseasoned), fish soup, juice, chop with cheese.
• Afternoon snack: juice, salad (tomatoes dressed with sour cream).
• Dinner: Greek salad, fish cutlets, milk.

• Breakfast: multi-grain muesli with milk, fruit juice, 2 eggs.
• Second breakfast: milk, pancakes stuffed with cottage cheese.
• Lunch: buckwheat porridge, borscht, zrazy with tomato and cheese, milk cocoa.
• Afternoon snack: yogurt, seasonal fruits.
• Dinner: vinaigrette, boiled chicken, fruit juice.

Diet menu for teenagers for every day - table

In pursuit of beautiful figure, teenagers often deviate from the principles of proper nutrition, going on diets and infringing on themselves healthy food. This cannot be done, because... the teenage body is growing, and lack of necessary nutrition nutrients can lead to serious problems with health. Therefore, they can go on diets only with the permission of a doctor, but adhering to the principles of proper nutrition is allowed at any time and on their own.

Below is a table with an approximate proper nutrition menu for a week for teenagers, which can be modified taking into account the recommendations of the endocrinologist:

The time of diets and harsh experiments on the body is becoming a thing of the past day after day. Proper nutrition is becoming a trend - the key to health, beauty, and vital activity. All more people, burdened with considerable weight, are looking for healthy nutrition menu for every day for weight loss. But not everyone understands what it is.

Refusal from life important products, a sharp decline calories do not lead to the desired slimness. Raw food diet and vegetarianism, cleansing days and dietary food– produce healing effect, but cannot be part healthy image life. The right diet nutrition supplies the body with everything healthy foods, and the optimal diet is the key to ensuring that it is absorbed 100%. Then you won’t have to worry about boosting your immune system, losing weight, or treating problem hair or skin. All that remains is to outline budget menu options for good nutrition and follow them throughout your life.

Let's dwell on the “two pillars” of the menu for a healthy diet.

Diet

With a balanced diet, you need to change your usual diet in some points:

• Eliminate fast food, reduce the consumption of sweet and rich foods on the menu, and in the future, give it up altogether. Such products are absolutely not healthy and are garbage for the gastrointestinal tract.
• During the season of vegetables and fruits, increase their consumption to the maximum. In winter, they do not so much benefit as harm. In a healthy diet menu, fruits and vegetables should make up half of all other foods.
• Drink clean water. For healthy metabolism, the body requires up to 35 ml of liquid per 1 kg of weight - a total of 1.5-2 liters of water per day. From sweet soda and alcohol we are gradually weaning off.
• In the healthy nutrition menu protein food– in priority: it is the basis for increasing muscles, renewing all tissues, and gives a feeling of satiety for several hours. Fats and carbohydrates should be reduced. Optimal ratio BJU on the menu: 40:40:20.
• Refusal of purified (refined) foods. All of them are high in calories, low in fiber and complicate the functioning of the gastrointestinal tract. Examples of such products: products made from premium white flour, sugar, refined oil, refined rice.
• Cooking also matters in a healthy diet: it is better to steam, boil, or bake whole foods.

Diet

• We take food 4-5 times a day, with an interval of 3-4 hours. If you don't eat for 5 hours, your body's metabolism slows down. big gap without food serves as a signal to turn on the stress mode. Then every piece eaten immediately goes into fat reserves.
• Don't overeat. Servings of food in the main meals should be reduced in two palms. Eating while working or watching TV is not controlled by the brain centers. He does not receive a signal of saturation, overeating occurs.
• In the intervals between main meals, it is useful to make fruit and vegetable snacks - up to 300 g per day. Fiber will cleanse the intestines, and the body rarely needs vitamins.
• Breakfast is absolutely essential if we want to establish a healthy diet. But 3 hours before bedtime you should not load yourself with heavy food.

A person is lazy, cowardly, impatient - and this prevents him from being healthy. It will take about a month of struggle with your food addictions to wean yourself from useless and harmful products. Only then will proper nutrition begin to change your life for the better.

Expert opinion

Egorova Natalya Sergeevna
Dietitian, Nizhny Novgorod

Proper nutrition plays a key role in maintaining health, along with lifestyle, work and rest, psycho-emotional state, living conditions, environment, availability bad habits etc. Today it has already been proven that a balanced diet helps maintain health and maintain good quality life. And violation of its principles accounts for 30-50% of the causes of the development of a number of “diseases of civilization” caused by insufficiency or excess nutrition. Diseases of civilization include diabetes mellitus (excessive consumption of carbohydrates), obesity (consumption of high-calorie foods with low nutritional value against the background of physical inactivity), osteoporosis (lack of calcium and vitamin D), Iron-deficiency anemia(iron deficiency and ascorbic acid), diseases of the cardiovascular system, oncological diseases etc.

When it comes to losing weight, proper nutrition may not be effective. Therefore, it is better to lose weight with the help of a diet selected by a nutritionist in individually. And in the future you can maintain normal weight balanced diet. And not only weight, but also excellent health and well-being.

Products for a balanced diet

The healthy nutrition menu with recipes uses only healthy products. There is no need to look for expensive exclusive options. It is enough to look into a nearby supermarket and divide its assortment into necessary and useless products.

Vegetables

Vegetables and fruits make up half of a healthy diet, so we pay attention to them first. Cheap and healthy stomach friends: cabbage, carrots, beets, onions.

• Cabbage contains a lot of ascorbic acid - a vitamin of beauty and health, it supplies the body with calcium, its fiber is a real brush for the intestines.
• Carrots also contain alimentary fiber, pectin, which cleanse the gastrointestinal tract, but its main wealth is carotene - a source of vitamin A, healing for the eyes and other organs.
• Beets are an excellent remedy for cleansing blood vessels and improves heart function.
• Onions are a source of vitamins A, B2 and B3, phytoncides that kill pathogenic microflora and cancer cells.
• Radish - stands out among vegetables for its mineral content: iron, potassium, phosphorus; B vitamins are essential for the functioning of the nervous system.

Please note: peas and beans are inexpensive and delicious products– serve as a source of protein and can replace meat for vegetarians and believers during the fasting period.

Fish products

Fish is a source of protein, some types sea ​​fish known as a source of Omega-3 essential fatty acids.

The champions in the content of this valuable acid are:

• Mackerel – 2300 mg/100g;
• Salmon – 1970 mg/100 g;
• Herring – 1570 mg/100g.

Practical advice: If the first two varieties are quite expensive, then herring is quite affordable and can take worthy place in the healthy food menu.

Budget products such as sprat and capelin are a source of phosphorus and calcium. Delicious small fish can be eaten directly with the bones.

Meat products and eggs

Protein - construction material for the body and all organs. Its main sources are meat and eggs. Without them, organizing a healthy diet is problematic. Chicken is a healthy and inexpensive option meat dishes. It contains a lot of protein in combination with minerals such as zinc, phosphorus, magnesium, chromium. It is not without reason that this type of meat is used in many medicinal diets.

The second option is inexpensive, but very healthy meat may become by-products. Their calorie content is lower than that of full-fledged meat, and useful substances- more. The liver is rich in iron, the kidneys are rich in zinc, the heart contains iron, copper, magnesium. Egg white It is valued because it is 100% absorbed by the body. Two eggs provide a third of the required daily protein intake for an adult.

Fruits

Delicious and inexpensive snacks between meals consist mainly of fruit. They contain a lot of vitamin C, which restores the body’s activity and strengthens its resistance to disease. The most practical and affordable are apples and bananas. You can easily take them with you to work or on the road, quickly eat them and restore your performance when you feel hungry.

Dairy

Considered very useful for a healthy diet dairy products: yogurt, kefir, cottage cheese.

• Firstly, they are easy to digest.
• Secondly, they are rich in lactobacilli, which have a beneficial effect on the intestinal microflora.
• Thirdly, they contain few calories.
• Kefir, in addition, promotes cell restoration and slows down the aging process.

Dairy products provide the body with energy without overloading the gastrointestinal tract.

Other products

From the products that we eat every day, we need to choose the healthiest ones for the menu.

• Bread – white, made from premium flour – not the best the best option, it is high in calories and lacks all the nutrients found in grains. It is optimal to use rye or bran bread, rich in minerals and vitamins.
• Among the cereals, you should give preference to pearl barley, buckwheat, millet and oatmeal. Rice is white and peeled, deprived of the lion's share of its usefulness; you need to choose varieties of dark rice - brown or brown.
• Dark chocolate, consisting of 70% cocoa, is the optimal way to invigorate yourself, improve your mood and performance.

Please note: olive oil is an expensive but economical product; one teaspoon of oil will bring more benefits than a kilogram of apples.

Sample healthy food menu

The PP menu for the week presented in the table is balanced in terms of calorie content and composition of BZHU, and consists of inexpensive but healthy dishes. The diet can be diversified by including offal dishes, more expensive types of fish (cod, mackerel, pike, etc.). In the summer season, tomato and cucumber salads and zucchini dishes are more often used on the menu; For dessert, eat berries, fruits, watermelons and melons.

Dealing with your addictions is always difficult. But the habit of proper nutrition is worth the effort: your figure will become slimmer, your well-being and quality of life will improve.

For breakfast you need to eat nourishing and high-calorie food. It could be: oatmeal or other porridge, muesli. Also eat some cheese, fruits, dried fruits, green tea or freshly squeezed juice. If you can’t eat it all, cross out something at your discretion, but not the porridge.

I know that many people don’t have anything in their throats in the morning, but if you don’t eat decently in the morning, then before lunch you will have a wild feeling of hunger. Try waking up early and doing things like exercise, which will give you an appetite.

Lunch

Between breakfast and lunch, around 10 o'clock. Eat, for example, one or two bananas. They are convenient to carry with you.

For lunch, eat meat, maybe fish. Depending on your mood, you can add vegetables, some kind of porridge or pasta as a side dish. Or soups. But not according to the system of first, second and compote. This overloads your stomach and slows down your metabolism.

After lunch, around four o'clock, you will probably want to have a snack. Fill this gap between lunch and dinner with several fruits, you can drink kefir or low-fat yogurt. Dried fruits, such as dates or nuts, are also suitable. Don’t get hung up on any one set of products; a healthy nutrition menu should be varied. Come up with new dishes, experiment.

Dinner should not be heavy, so you should not eat meat at night. You can eat some kind of porridge, rice for example, with fish. But if you are already tired of porridge during the day, make a vegetable salad, seasoning it with olive oil. Remember that you need to have dinner 3 hours before bedtime, no later.

Before bedtime

Before going to bed, you can drink a glass of fermented milk drink, kefir or fermented baked milk.

You may have noticed that the components and principles of proper nutrition coincide, for example, with what is described in the article "" or "". This is not surprising and quite natural, because general principles are the same for everyone. And a person who eats properly, if he is healthy, will never be fat.

As you can see, we ended up with 6 meals per day. Moreover, the volume of what you eat should be equal to the volume that fits in your folded palms.

Breakfast options

• Oatmeal with water or low-fat milk with dried fruits and a small handful of nuts. Alternate with buckwheat, rice and millet porridge.
• Sandwich made from whole grain bread, boiled chicken breast or lightly salted salmon, lettuce, tomatoes, low-fat cheese and herbs. A glass of yogurt or any other fermented milk drink.
• Omelette of 4 whites and 2 yolks with herbs. Fruit salad.
• A large portion of cottage cheese with sour cream, jam and fresh fruit.
• Fruit soup made from seasonal fruits and light sour cream.

Lunches

• Soy meat goulash. Boiled whole grain pasta with low-fat cheese.
• Baked cauliflower breaded with semolina, 10% cream and egg white.
• Low-fat vegetable lasagna.
• Vegetable cream soup with rice.
• Low-fat rolls or a few slices of vegetarian pizza.

Dinners

• Stewed vegetables with pieces of boiled chicken breast.
• Seafood with boiled brown rice.
• Vegetable omelet of 4 whites and 2 yolks with herbs.
• Cottage cheese casserole and vegetable salad.
• Boiled beef with baked vegetables.
• Snacks (you can choose any 2 items).
• A glass of kefir with 1 tsp. honey or jam.
• 20 g dark chocolate and green apple.
• 2 rice or buckwheat bread with cottage cheese and herbs.
• A handful of nuts and dried fruits (should fit in the palm of your hand).
• 3 pieces of homemade oatmeal cookies.

Another example of the correct menu for the day

15 minutes before meals, drink a glass of water at room temperature.

Eat little for breakfast - after sleep, the stomach is not yet ready for a large meal. And if you don’t have an acute feeling of hunger in the morning, this is a great opportunity to cut down excessively. distended stomach. Eat yogurt (preferably natural, without added dyes or flavors). Bran bread or whole grain bread can be a good addition. If this is not enough - a piece of cheese or one boiled egg.

A good breakfast dish is oatmeal. Boil it thick, in water and at the very end of cooking add a little milk. Instead of sugar, add honey.

It is best to drink herbal teas and, of course, without sugar. You can take some dried fruits with a cup of tea - dates, dried apricots or raisins contain a lot of fructose, which successfully replaces sugar and is much more healthy.

Lunch should be the most complete and nutritious meal of the day. Therefore, if you absolutely want to eat a piece of meat or other heavy food, do this during the day so that you have time to digest it by nightfall.

With proper nutrition on the menu for every day, the optimal choice for lunch should be all kinds of soups. It is better to avoid pasta and potatoes in favor of legumes, cabbage, beets and cereals.

You can eat fish or poultry twice a week. Meat - better once a week, if your work does not involve large physical activity. The best way cooking meat - stewing. Steam fish or poultry - it's quick, simple and retains maximum nutrients.

Don't put off dinner until late in the evening. The last meal should not be later than two to three hours before bedtime.

Stewed, baked vegetables, stews - all this is great for dinner. It's great to have a salad for dinner. For refueling, try to use vegetable oils- now you can buy very delicious oils from nuts and seeds.

If you feel hungry shortly before bedtime, you can drink a glass of kefir or yogurt. Do not get carried away with processed cheeses and sausages. Avoid fast food.

Eat slowly, chewing your food thoroughly - food swallowed on the run will not bring the desired benefit and will be absorbed much worse. In addition, measured chewing allows you to significantly, significantly reduce the amount of food needed to satiate.

Don't forget about fresh fruits, vegetables, dairy products and nuts - they are indispensable companions to proper metabolism and, as a result, an excellent figure.