Healthy nutrition for the whole family: we choose healthy products and create a menu for every day. Healthy food recipes for every day

It’s good if all family members decide to switch to proper and healthy eating, because after just a few months you can happily notice amazing changes in health, appearance, attitude and improvement in your own life. Naturally, in the first stages there will be a terrible craving for saltiness, harmful sweets and smoked foods, sometimes not because you really want it, but only because the forbidden fruit is very sweet.

What to do, this is how people are designed. But even when you very easily give up forbidden pleasures, you still need to work to ensure that the pre-compiled approximate menu of proper and healthy nutrition will please you with dishes that quick and easy to prepare, but at the same time retain the maximum benefits of all products and have excellent taste properties.

Breakfast with proper and healthy nutrition

Nutritionists unanimously recommend eating porridge for breakfast - they are rich in useful microelements, minerals and vitamins, as well as nutritious and satisfying. But you must admit that eating the same dish for breakfast, even if it’s made from different cereals, gets boring.

Therefore, we will try to diversify breakfast by making traditional porridges unusual and original, or completely replacing them with other dishes.

Breakfast recipes for every day

Wheat porridge with berries. Recipe

Boil one cup of washed millet in 0.5 liters of boiling milk for about half an hour over low heat. Don't forget to stir. Then let the porridge brew a little, add a little honey and sea salt to taste, and serve with ice cream or fresh berries. You can also choose jam or fruit jam.

Oatmeal with kiwi and banana. Recipe

“Hercules” is perfect for faster cooking; it can be prepared in 5 minutes. Add kiwi and banana, cut into pieces, to the already prepared and brewed porridge. That's the whole breakfast recipe.

Fruit pudding. Recipe

Quite a gentle and pleasant breakfast, which at the same time is very rich in vitamins. To prepare the pudding, use 3-4 types of fruit (not very hard), grind them in a blender, add ground nuts and a few eggs, beaten with a small amount of salt and sugar. Stir the mixture and bake for 6-9 minutes.

Omelet with cheese. Recipe

Scrambled eggs for breakfast are an age-old classic of the former Soviets, but you can make something original out of them. Eg:

• line the bottom of the pan with pieces of cheese;
• place tomato pieces on top;
• add greens;
• pour mixture of beaten eggs and milk.

Bake the omelette in the oven for 6-9 minutes. Very healthy, beautiful and tasty.

Cheese casserole. Recipe

Some people don’t like cottage cheese, but in casseroles and cheesecakes this product is eaten for dear life. Therefore, you can make this dish: mix 450-550 gr. low-fat cottage cheese, add a few eggs, 3-4 tbsp. sugar and a tablespoon of semolina. Bake this mixture in the microwave or oven for 9 minutes. You can add cinnamon, vanillin, pieces of dried fruit.

Lunches with proper and healthy nutrition for every day

Traditionally, lunches consist of a first and second course, as well as a salad. When eating properly, it is best to make the first courses without frying, the second courses should preferably be stewed, baked or steamed (grilling is also possible), and in salads it is advisable to use mayonnaise as a dressing. replace with low-fat sour cream, and vinegar - lemon juice. Taking into account the basics of proper nutrition, the lunch diet may include such dishes.

First courses with proper nutrition. Description and recipes

What to do first when the usual chicken noodles and borscht are already boring?

Greek bean soup. Recipe

Required:

• one carrot;
• 120-160 gr. vegetable oil;
• one onion;
• 1/4 celery root;
• a glass of beans;
• 3-4 tbsp. tomato paste;
• a few cloves of garlic.

Pour water over the beans, bring to a boil and pour out the liquid. Then fill the beans with water again and boil for 5-6 minutes, then turn off the stove and let the broth brew for an hour. Then add finely chopped vegetables: celery, carrots and onions along with tomato paste and garlic, then cook for about 25 minutes (until the vegetables are ready). Add black pepper and salt.

Tomato puree soup. Recipe

This summer soup will be perfect, by the way, during the holidays, when it’s hot and there’s absolutely no desire to be near the stove. And here we take a kilo of tomatoes, scald them, remove the skin, cut them in half and remove the seeds. Afterwards, simply mix the remaining pulp in a blender with 2 grated cloves of garlic, 2 tbsp. spoons of olive oil, 2 tbsp. l. lemon juice and a small amount of nutmeg, thyme and basil, as well as black pepper and salt to taste.

Mushroom soup with lentils. Recipe

First, soak 120 g for several hours. dried porcini mushrooms. Then fill them with several liters of cold water and, bringing to a boil, cook for a quarter of an hour. Then add 220 gr. washed lentils and let cook for another 30 minutes. Separately, you need to saute the onion in oil and several finely chopped carrots. Add one chopped potato and sauteed vegetables to the broth, cook everything until fully cooked. A few minutes before the end of cooking, add cilantro, bay leaf, and salt. Serve with herbs and low-fat sour cream.

Kholodnik. Recipe

This soup is considered quite healthy and is ideal for the warm season. Cook 1 beet and four eggs. Grind 1 small cucumber, beets and eggs. Add finely chopped green onions and dill, add 750 ml of kefir and salt to taste.

Soup in pots. Recipe

Cooking in baking pots is a pleasure, since our main task is to just put everything we need in this container, and then it’s up to the oven. As a rule, these dishes are made by eye, so we need to focus on the number of people: in each pot we put a piece of chicken or meat, chopped vegetables - carrots, onions, broccoli, cabbage, bell peppers, potatoes, that is, what is under hand. Fill with water, add pepper, salt and spices, a little bay leaf and put in the oven for 2 hours.

Second courses with proper nutrition

As a rule, those dishes that are served for the main course also serve as dinner, however, for dinner it is best to supplement them with some kind of salad, herbs or just bell peppers and chopped cucumbers.

Dinner with proper nutrition. Description and recipes

Potatoes in a pot and chicken. Recipe

This magnificent simple dish turns out so beautiful and tasty that it is worthy of a festive feast. For 4 dishes we will need:

All components are cut into equal slices. We grease the bottom of the pots with sour cream, first lay out the fillet, then the mushrooms, a little more sour cream, then the potatoes, tomatoes and sour cream again. Sprinkle cheese generously on top. Don't forget to add pepper and salt. And then put the pots in a hot oven for about an hour.

Stewed fish with vegetables. Recipe

For this easy-to-prepare dish, we will need 0.5 kg of fish fillet, which we cut into cubes, 35 g. carrots, cut into strips, 250 gr. onion, cut into half rings, 3 tbsp. l. tomato paste, peppercorns and 4 bay leaves.

First, along with tomato paste, simmer carrots and onions in vegetable oil. After 15 min. add fish fillet, spices and 0.5 liters of hot water. Close the lid and simmer for another 45 minutes.

Baked breast with apple and vegetables for the holiday table. Recipe

For two servings of the finished dish you will need 300 grams. chicken breast, 2 small potatoes, 250 gr. broccoli, egg white, 2 apples, vegetable oil, green onions, 2 tbsp. sour cream, and for apples - honey, 1 tbsp. l. nuts and raisins.

Dip the breast in the protein and bake at 190 degrees for about half an hour. Potatoes also need to be baked with sour cream and vegetable oil, and broccoli should be steamed. Core the apples and fill with nuts, honey and raisins, then bake in the oven for 50 minutes. The dish is served in a deep plate and sprinkled with green onions on top.

Eggplants with tomatoes and cheese. Recipe

For this dish you will need two eggplants, a clove of garlic and a tomato, a few spoons of olive oil, as well as an Italian mixture.

In a baking dish, lay out the eggplants, cut 10 mm thick, in layers, after the tomatoes (5 mm thick), sprinkle the vegetables with oil on top, add spices and chopped garlic. Now you need to bake the dish in the oven for about 1 hour, and before serving, sprinkle with grated herbs and cheese.

Spaghetti with broccoli and shrimp. Recipe

For 2 servings of this healthy and dietary dish we will need 270 grams. broccoli, 1 onion, 250 gr. spaghetti, 300 gr. shrimp, 4 tsp. olive oil and two cloves of garlic.

Divide the broccoli into florets and cook for 15 minutes, then divide into even smaller florets. Clean the shrimp and bring to a boil, then set aside. In heated olive oil, saute finely chopped onion until golden brown, then add garlic, after a few minutes - broccoli and a little broth, where the cabbage was cooked, so that the composition resembles a sauce.

Cook the spaghetti shortly before serving, immediately pour in the broccoli sauce and place the shrimp in the middle of the plate.

Salads for lunch and dinner

Salads and snacks play an important role in proper nutrition, and when preparing a healthy diet for the month, you should definitely try to include salads from various seasonal vegetables, herbs, and fruits. By the way, fruit salads work well both as an addition to lunch and as a second dinner.

Greek salad. Recipe

A great addition to a summer or spring lunch. Just cut cucumbers, tomatoes and feta cheese into large cubes, add olives and season with lemon juice, salt and olive oil. Also, do not forget about the lettuce leaves; it is advisable to tear them with your hands. Onions are added to taste.

Spring salad of cucumber, carrots and beets. Recipe

It’s very easy to prepare, tastes great, and contains a lot of vitamins!

We just grate a small cucumber, the same size boiled beets and carrots weighing 120 grams each. Add a little salt, vegetable oil, balsamic vinegar and sugar and serve immediately, since vegetables create juice quite quickly.

Salad of nuts, carrots and radishes. Recipe

Thanks to the walnuts, this salad will be especially nutritious. Cut carrots and radishes into strips, add ground nuts (4 teaspoons are enough), lemon zest and finely chopped garlic clove, season with lemon juice whipped with vegetable oil, add salt to taste.

Avocado salad with almonds. Recipe

This is also quite a healthy and satisfying salad, especially for our skin.

Finely chop one avocado, lettuce, 2 bell peppers (yellow or red). Mix in a salad bowl, throw in fresh chopped dill, add a few tablespoons of olive oil and sprinkle grated almonds on top.

Salad with cheese "Delicacy". Recipe

To prepare this vitamin-packed and delicious salad, take 150 grams. cucumber and celery, peel them and cut them into cubes. We will also cut two boiled eggs and grate 70 g. cheese. Season with low-fat sour cream, add a clove of garlic, garnish with dill, pepper and salt.

If you didn’t know how to create a proper and healthy diet for every day, as well as how to diversify the menu, then we hope that with these recipes the task will be significantly simplified. Now you can prove to your loved ones that healthy dietary nutrition can be incredibly tasty.

Proper nutrition recipes for every day

Healthy nutrition is a concept that includes ensuring the physiological needs of the human body in all nutrients, vitamins and mineral components. This base also includes maintaining normal water-salt metabolism. Despite the fact that modern people eat a large variety of foods and rarely deny themselves food, the vast majority of our contemporaries live in a constant state of nutritional deficiency at the cellular level. This situation arises due to the minimal nutritional value of the vast majority of food in our diet.

At its core, our food is voluminous substances that satisfy physical hunger. We absorb a portion of food, the stomach gives a signal to the brain that it is full. That's all. He no longer cares about what happens next. And there are no other mechanisms for recognizing hunger in humans. Thus, day after day, year after year, we form cellular degeneration in ourselves.

This is the cause of most chronic diseases, decreased levels of protective reactions, allergies to everything and everyone, chronic fatigue, early aging of skin cells, hair loss, excess weight and other problems. How to avoid all this? First, you need to understand for yourself what a healthy diet is and how to organize it in modern living conditions.

What is healthy food?

Healthy food is a uniform and complete intake of nutrients enriched with vitamin and mineral complexes into the human body. Those. A healthy diet should include all essential amino acids, proteins, carbohydrates and fats. You should not exclude this or that product from your diet without replacing it with a similar source of nutrients. This is why most diets don't work.

On a note. You should know that proteins, fats and carbohydrates can be transformed into each other in our body. Those. Limiting the amount of fat in your diet will not have the desired effect if you do not normalize the process of their normal metabolism. Proteins and carbohydrates will be converted into fats. Over time, this will lead to even more weight gain.

How to normalize metabolism? Healthy food serves this purpose. It should not contain complex components, chemical flavors or flavor enhancers. All of them block the production of digestive enzymes. Accordingly, food in the body is not absorbed in the order prescribed by nature. This is how complex transformations of everything into subcutaneous fat arise. The mechanism is quite simple. if you lack any of the enzymes responsible for breaking down protein and converting it into amino acids to feed the cell, then the protein is transformed into fatty acids. They will no longer be able to be used by cells for growth and construction. This way you will gain a few extra pounds.

Important! Vitamins and minerals are necessary for the digestion process. You can get them only with the help of simple natural products.

Remember that healthy food is the food that leads you to health and longevity. It’s worth spending a few days to finally get your diet in order and start restoring your body.

Basic principles of healthy eating

Knowledge of the basic principles of healthy eating will provide you with invaluable assistance in this matter. These include:

1. adjusting the calorie content of the daily diet;
2. correct distribution of food portions by hour;
3. balance of the ratio of proteins, fats and carbohydrates;
4. ensuring the presence of vitamins and minerals.

And now, in order. Let's start with the calorie content of food. This is the basic principle of healthy eating. Calorie content should correspond to your age, build, and type of professional activity. For women engaged in mental work, 2000 Kcal per day is enough. Men with heavy physical work require more than 3500 Kcal per day. School-age children - 2500 Kcal. For elderly people - less than 2000 Kcal.

Absolutely all foods consumed should be included in calorie calculations. Don't forget to count the calorie content of the drinks you drink.

Gradually, your body will independently learn to determine the amount of calories it needs. And in the first 6 months you should do this using a calculator. Start your calculation with your family's total calorie needs. Based on the amount received, begin to create a sample menu for the week. Calculate what products you use, in what quantities and how many calories it will give.

Next comes the correct diet. Establish a routine in your home whereby most of your daily calories will be consumed in the morning in the form of breakfast. This can include up to 40% of calories. At lunch you should consume no more than 30% of calories. The afternoon snack should account for 20%, and dinner only 10%.

To balance the ratio of fats, proteins and carbohydrates, you should use special tables that indicate the approximate content of these nutrients in a particular product. Again, calculate the daily amount you need and, based on the data obtained, make a list of products for the day.

The most difficult thing at home is correcting the vitamin and mineral composition of food. We will devote a separate section to this issue. How to properly use vitamin and mineral supplements and how to determine their presence in food. We will prepare this material for you a little later.

Basics of healthy eating for modern people

Now let’s look at what constitutes the basics of a healthy diet. These are the basic products. Try to use only natural ingredients in the cooking process. Avoid ready-made semi-finished products. Factory-cooked cutlets and sausage contain large amounts of starch and soybean beans. These components are not essential for a healthy diet. Healthy food is food that is made from simple ingredients. That is, cookies made at home from flour, eggs, sugar and butter will cause 100 times less damage to your figure than the equivalent from the store.

Try giving up mayonnaise or making it at home. You should also be sure to include fresh vegetables and fruits, meat, milk, cereals, sunflower and butter in your diet every day. Stop buying margarine once and for all.

Organizing a healthy diet at home and at work

In order for you to successfully organize a healthy diet, you need willpower. But equally important is understanding why you are doing this. If you have children, then you should know that their school performance and social success largely depend on proper nutrition. If you are interested in material and career growth, then in this case you should start with nutrition. Only an energetic and healthy person is able to fulfill the production tasks assigned to him.

Organizing proper nutrition at home is a task for the housewife. But in an office environment, this can be organized both collectively and individually. You can bring pre-prepared lunches with you. You can use a special delivery service. We hope that you will not only implement the principles of healthy eating in your life, but also infect your colleagues with them.

We will talk about how to eat healthy. Each category of people will have its own menu. We will definitely look at which foods are healthy.

Let's not ignore junk food. In this section we will also mention it as a warning of danger to human health.

All articles will go at the very end. But before you start, I recommend that you read the information about healthy eating. She goes below. I am sure you will find a lot of useful information for yourself here.

10 healthy foods

Let's start by looking at 10 healthy foods that we should all pay attention to. Of course, there are many other healthy foods. But unfortunately, you can’t list them all. Therefore, for now we will limit ourselves to ten.

In principle, they are enough for the eyes. These products will help you improve your health and normalize proper nutrition. Let's get to know them in more detail below.

Broccoli is rich in fiber, folic acid salts, potassium and calcium. There are also special substances that can reduce the likelihood of cardiovascular diseases.

Never overcook broccoli. This destroys all the beneficial microelements necessary for our body.

Some people believe that potatoes are bad for us. But fortunately, this is not entirely true. Yes, if you deep-fry it or eat chips, then such a product will do more harm than good.

But if, for example, you bake potatoes in foil, then all their beneficial properties will be preserved. So potatoes are also useful.

Due to its high antioxidant content, lettuce leaves are very beneficial for us. They contain many vitamins, as well as selenium, zinc, calcium, iron and other beneficial substances.

Be sure to remember that lettuce leaves should always be eaten fresh. This way the beneficial properties are preserved. And when stewing or heat treatment, all these properties are lost.

Use 100 gr. eating fatty salmon or trout more than 4 times a week completely covers the body’s need for omega 3 fatty acids. We need these acids for good functioning of the nervous system, as well as for metabolism.

It is worth noting that you can find a lot of proteins in salmon. In 100 gr. This fish can be obtained up to 26 grams. protein. This is much more than in meat or chicken. So for good muscle growth, be sure to eat salmon.

Many people claim that eggs are very harmful. But fortunately, this is not entirely true.

In general, the white and yolk in a chicken egg are very beneficial for us. And the cholesterol they contain has nothing to do with increasing cholesterol in the blood.

Eggs are an excellent source of easily digestible protein. This is especially important for athletes who engage in heavy physical activity.

A cup of natural oatmeal is a great breakfast food. Like any other porridge, oatmeal contains a lot of fiber, which helps digestion.

It is also worth mentioning that oatmeal is cooked from coarse grains and contains a lot of complex carbohydrates. This way you won't be hungry until lunchtime.

This is a great product to help you get rid of short snacks.

Yes, this is the same lemon. Unfortunately, many people don't like him. But in vain! After all, this is also a very healthy food product for humans.

If you consume lemon every day, you will be able to achieve the norm 100% vitamin C. It also increases the level of good cholesterol and strengthens bones.

Be sure to try seasoning your salads with lemon juice. And of course, don’t forget to put a slice of lemon in your tea. This way your drink will become not only tasty, but also healthy.

It is also worth mentioning that pectins, which are contained in oranges and lemons, promote digestion processes. Therefore, consume at least a few slices every day.

Nuts are very rich in iron, zinc, phosphorus and magnesium. By consuming them, we reduce blood cholesterol levels due to monounsaturated fats. Nuts also reduce the development of various heart diseases.

However, you need to remember that nuts are very high in calories. Therefore, I recommend eating no more than 30 grams per day.

Anyone who often eats strawberries, blueberries and other berries suffers less from memory disorders and lack of logical thinking.

Also due to polyphenol in these berries, people are less obese. Because polyphenol prevents the formation of additional fat cells.

Strawberries are also very useful for hypertensive patients. This berry has a beneficial effect on normalizing high blood pressure in humans.

Water

Water is rightfully considered one of the important sources of nutrition. After all, life itself is impossible without water.

Unfortunately, the quality of drinking water is often far from ideal. Therefore, it is advisable to drink only tested water obtained in environmentally friendly areas.

This was the top 10 healthiest foods for humans. Of course, there are a lot of healthy foods in the world. But first, pay attention to what was listed above.

Healthy food for the liver

Let's switch to healthy nutrition for the liver. You probably know that the liver is a unique organ. Its main function is to neutralize toxic products in the body.

It doesn’t matter which way, but the liver decomposes all toxins. Bile acids are also synthesized. This is important for digestion. The liver also produces the synthesis of immune proteins.

But it's not that important!

The main thing is to take care of the liver itself and not disrupt its work. Therefore, I want to provide you with some very healthy foods that help perform various functions of the liver.

Turmeric contains a substance curcumin. It helps liver cells produce bile acids better. This way the gallbladder is better freed from its contents. Thus, there is no stagnation and formation of gallstones.

It is worth saying that with poor nutrition and poor quality of bile, stones form in the gallbladder. Curcumin causes the bladder to empty and prevents these stones from forming.

As mentioned earlier, the liver performs the function of ridding the body of toxins. Some of these toxins can act as carcinogens. These are substances that cause cancer.

And broccoli contains a substance isothiocyanate. It helps the liver cope better with detoxification.

You probably noticed that it has a pungent odor due to allicin. This substance has 2 functions:

1. helps empty the gallbladder;
2. reduces blood cholesterol levels.

Thus, garlic, thanks to allicin, is involved in a number of processes that allow the liver to remain healthy.

Of course, there are other foods that are good for the liver. But first, remember at least 3 main products that provide the greatest efficiency in your work.

Healthy food for children

Let's talk about healthy nutrition for children. The children's menu should include products of both animal and plant origin.

The quality of healthy products is also important for children's health. Take only the freshest and free of chemicals.

Always pay attention to the composition of food products. Even completely undesirable ingredients are sometimes added to baby food.

Parents should also hold children to specific meal times. That is, it should be:

• breakfast with easily digestible carbohydrates (porridge, cottage cheese);
• lunch with hot and main courses;
• afternoon snack with juice, dairy product or fruit;
• lighter dinner with a milk drink.

Please note that there should be a calm environment when eating. Do not use loud music or TV.

Be sure to tell and intimidate your children about junk food. Explain to them why they should not eat such food and that terrible things can happen.

Never deprive children of sweets. Yes, it's harmful! However, I do not recommend completely depriving your child of sweets. This is one of the wonderful moments in childhood. Therefore, you should not completely get rid of it. You just need to know when to stop.

Don't use sweets as a reward. This is how you accustom your child to harmful things.

From early childhood, form the habit of proper nutrition in children. We will talk about this below.

Healthy eating with family

Maintain a healthy diet with your family. Remember that it is parents who are the object of imitation for the child. Therefore, always know that your children follow your example.

It is no secret that children begin to use foul language precisely in those families where they often quarrel.

Kids also pick up everything else. Including nutrition rules. Therefore, if you want your child to eat properly, start with yourself first.

If you constantly eat various hamburgers, buns, and so on, then your child will be drawn to these products. Thus, it will be much more difficult to prove him otherwise.

How can you prove it if mom and dad eat all sorts of rubbish themselves? And then they begin to prove something to the contrary.

Therefore, always start with yourself. Be a good role model for your child.

Shopping trips

When shopping, try to take your baby with you often. This way he will remember healthy products that need to be bought. In the future, they will become familiar to him.

Be sure to let him choose his own foods. Make something like a game. So you can easily accustom your baby to vegetables and fruits.

Involve children in the cooking process

The child should be involved in the process of preparing healthy food. So he becomes interested. There is a great desire to try the prepared dish.

Be sure to let him cook the vegetables and fruits that he himself chose.

Experiment with the way you serve your food

Don't forget about the process of preparing dishes. For example, you can use a beautiful design of the dish so that the child will like it. This way you entice your baby to eat healthy food.

If you give some vegetables, try different cutting options. Can be cut into beautiful cubes, diamonds or circles. All this affects the baby's interest.

So if your child does not eat vegetables, try cutting them in a special way or giving them without cutting. In general, experiment.

You can even put funny faces on a plate or make crafts in bright and beautiful colors. This also helps teach children to eat properly.

Healthy food for pregnant women

Let's talk a little about healthy nutrition for pregnant women. This is very important for those who are carrying a child within themselves. After all, here you need to constantly feed the fruit. And this requires a lot of effort and time.

We use only healthy food! After all, the expectant mother should receive everything she needs for herself and her child. It is also very important that the food is safe.

That is, food safety issues are the highest priority in this period of time.

Because of this reason, the World Health Organization does not recommend using such fish for a pregnant woman's menu. (tuna or shark).

Biorhythmics of nutrition

You also need to use all other food products wisely. To do this, you need to use the rules in nutritional biorhythms.

What it is?

We have products that work very well in the morning. But it is highly undesirable to use them in the evening.

And vice versa.

There are some foods that are best consumed only in the evening. Thus, you need to properly distribute food throughout the day.

Diet until 15:00

Carbohydrates are essential for breakfasts and morning snacks. The body needs energy in the morning. We can get it from whole grains. For example, from rice or buckwheat.

Porridges combined with vegetables also work well. That is, if you combine morning porridge with seasonal vegetables (greens, beets, carrots...), then such a product will work better.

It’s also a good idea to include fruit for a morning snack. For example, seasonal apples, citrus fruits or kiwi. They are rich in essential vitamins for pregnant women.

But in the evening it is not advisable to use carbohydrates. They provide too much energy that the body cannot cope with in the evening.

As a result, all excess is converted into fat. Therefore, in the first half of the day, eat cereals and fruits.

Diet after 15:00

For evening meals, it is important to provide those foods that are a resource for recovery processes.

Our body recovers at night. And if we give light proteins, then we get everything necessary for these processes.

Light protein- this is a protein that has time to break down and work in the body even before going to bed. These include mozzarella, eggs, sea fish or white lean meat.

All light protein foods should be combined with non-starchy vegetables. That is, instead of carrots, it is better to take greens or bell peppers. They are much more effective.

Healthy food for weight loss

Let's talk about healthy nutrition for weight loss.

How many times a day should a person eat?

This number is 5. Five times is the optimal dose for proper nutrition. What do you need to eat to keep your figure in normal condition?

Let's look at these approaches:

1. Breakfast- the most important meal of the day. The main energy is collected at breakfast. It consists of carbohydrates. Mostly porridge. There are many types of them. Therefore, what kind of cereals you eat does not matter. But it is best to eat oatmeal or buckwheat.
2. Small snack- a little nourishment for the body between breakfast and lunch. I recommend using fruits, vegetables or dairy products. The main thing is to alternate different snacks every day. That is, one day, fruit. Second day, vegetables and so on.
3. Dinner- a full meal. Here you need to adhere to the law of one plate. There is only the first or there is only the second. But not all together. I also recommend using alternation. Some days we use soups. The second day we use dishes for the second. For example, a side dish of vegetables + meat or fish. You can add seafood to the fish.
4. A meager snack- refreshment between lunch and dinner. We use fermented milk products or vegetables. We do not consume carbohydrates under any circumstances. It is better not to consume them after 15:00.
5. Dinner- should be the easiest because at this moment the body is preparing for sleep. I recommend using vegetables. You can also use fish or seafood.

These are the basic rules of healthy eating for weight loss. However, I would recommend all this to those who are okay with their weight. After all, you need to constantly keep in shape.

Also note that water must be present at each point. With water, food will be easier to digest.

Everyone should remember this rule: healthy cereals are the basis of a healthy diet!

There is even a saying: “Soup soup and porridge are our food.” If we take this saying, then there were about 60 variants of cabbage soup alone in Ancient Rus'. And even more porridge.

By her own porridge is an amazing product. It was even served as a holiday dish.

In general, Russian traditional cuisine is considered by some to be quite primitive (cabbage soup and porridge and nothing else). But this is only at first glance.

“A man is what he eats.” The ancient sages, as always, turned out to be right, and we can be convinced of their rightness by looking at ourselves in the mirror and leafing through volumes of our medical histories... Today it is fashionable to scold the poor ecology, stress and the frantic pace of life, blaming them for our poor health, but the truth sooner or later it opens up to everyone - as long as we, without thinking, throw whatever we can into ourselves, we can’t even dream of good health.

There is one principle that helps to smoothly switch to a healthy diet: everything that is not harmful is healthy. It is known that the products we consume are conventionally divided into useful and harmful. What are the so-called harmful products? Unfortunately, the average person cannot imagine their menu without many of them. But if you really decide to eat healthy foods, give them up. We are talking about semi-finished products, canned food, spicy and fatty foods, soda, sweets with artificial confectionery fats and products with an abundance of preservatives, chemical dyes and flavors. Separately, I would like to say about fast foods and instant food. They should not be used under any circumstances! Even if you simply exclude this “set” from your diet, your body will feel a huge relief. Now you will steam, stew and bake using a steamer, oven or multicooker. The maximum task is to get all the most useful things from any product. This doesn’t mean that you will forever have to give up your favorite crispy-skinned chicken or fried potatoes, it’s just that these dishes will appear in your diet much less frequently.

Now about useful products. Scientists have long proposed a universal food pyramid, which indicates what and in what proportions you need to eat in order to live a long, healthy and happy life. First of all, it is worth saturating your diet with fruits, vegetables and whole grains, which will not only enrich the menu with fiber and healthy carbohydrates, but also provide the necessary amount of vitamins, minerals and microelements. In summer it can be all fresh vegetables: cucumber, zucchini, cauliflower, eggplant, bell pepper, etc. In winter - radish, beets, carrots, sauerkraut and other vegetables and fruits prepared with simple, “folk” means (fermentation , soaking, salting and canning in its natural form without salt and sugar). Consuming salted and pickled vegetables should be done in moderation. By the way, there should also be a limit on sugar. You can use frozen vegetables and fruits. Our site has repeatedly talked about how you can freeze the gifts of summer with minimal loss of benefits and maximum preservation of taste and aroma.

Your diet must contain protein foods: lean meat, cottage cheese, eggs, fish or vegetable proteins (legumes, soy, wheat, nuts). The healthiest meats are considered to be lean pork, veal and chicken (especially breast). This does not mean that you need to completely abandon the use of, say, offal, which has its own beneficial properties for the human body, just that a certain balance must be maintained between lean meat and meat products with a high amount of fat. As for fish, you can eat a lot of it and any fish, because even fatty sea fish will not harm your figure, but on the contrary, it will enrich the body with healthy Omega-3 acids. When choosing eggs, give preference to quail eggs - they are healthier and safer than chicken eggs. Normally, the average adult needs 1 chicken or 3-4 quail eggs per day.

You can and should use vegetable oil; it will not affect your figure. It makes sense to try other types of vegetable oils, besides the usual sunflower, both exotic and traditional, the main thing is that these oils are prepared by cold pressing and are not subjected to refining and deodorization. Of course, at first the aroma of the same sunflower oil will be unusual and even heavy. By the way, sunflower oil is far from first place in terms of benefits. Olive, cedar, and mustard oils are much lighter and richer in composition. The choice is huge now, you just have to be interested. Various vegetable oils make it possible to play with flavors when preparing the same fresh salads. Vegetable oils in interaction with fresh vegetables and fruits have the effect of maximizing metabolism acceleration.

Dairy products (cottage cheese, yogurt, kefir and milk) will help compensate for the lack of vitamin D and calcium. By the way, this does not mean at all that you need to choose only completely low-fat dairy products when creating your daily menu. Animal fat, like vegetable fat, is vital. It is a natural source and accumulator of energy, and is also required for the production of cholesterol (a substance that we are all accustomed to fear, but without which the normal functioning of our body is impossible). Therefore, your diet should include butter, sour cream, and milk with normal fat content - the main thing is not to exceed the limits of reason. But let's get back to calcium. Milk and dairy products, traditionally considered the main and main suppliers of this mineral to the body, are not able to provide it with calcium in the amount that is really necessary. But sesame seeds, poppy seeds and almonds cope with this A+ task. If you want your child to receive enough calcium every day, or you yourself belong to a risk group (for example, women over 35 years old), nut milk should be on your table much more often than cow's milk. It’s easy to prepare, and if you add honey to this milk or use it in the form of a smoothie or healthy cocktails, then the healthy stuff becomes tasty too!

Cooking food, as well as eating it, should be a joy. And these are not the problems of ancient philosophies, but the rule of a good mood. Healthy eating every day involves a responsible approach to food. Let's say you adhere to the classic scheme: breakfast, afternoon snack, lunch, dinner and second dinner. And if intermediate snacks can easily replace tea and fruit, for the main three meals you will have to do some magic.

Since childhood, we have been told that breakfast is the main meal of the day. We have learned this truth throughout our lives. It is breakfast that gives a boost of energy for the whole day and the impetus for great things. The fact is that people who have a hearty breakfast and a good lunch, in the evening, as a rule, do not overeat before going to bed, but are more inclined to eat light foods. You've probably already noticed that after fasting all day, by the evening you really want to eat and it's almost impossible to resist. The energy received from breakfast and lunch is spent during the day, and after a heavy dinner it will definitely remain in the form of adipose tissue, because at night you will not waste energy. By keeping this in mind and properly distributing food throughout the day, you will not only gradually lose weight, but you will also be alert and energetic throughout the day. An excellent morning option is oatmeal with berries and honey, corn flakes, buckwheat; once or twice a week you can indulge in a light omelet with vegetables. For drinks, fresh juices, green tea or high-quality still mineral water are perfect.

Lunch gives even more room for creativity. You can boil or bake poultry, fish, lean meat, prepare vegetable soup or puree soup, sauerkraut cabbage soup, nutritious broth. If you cannot give up bread, give preference to products made from wholemeal flour, whole grain bread or baked goods with bran. A fresh vegetable salad will be a useful vitamin addition to your healthy diet for weight loss. The good habit of preparing salad every day is simply bound to take root in your home! When choosing meat, keep in mind that the sirloin contains the least amount of fat and bones. Ground beef is one of the lowest in fat. If you find it too dry, try adding minced chicken to it - your cutlets will become much more tender. If you cannot completely eliminate salt from your diet, add moderate amounts to your food. Don't push yourself to extremes: sometimes you can add a little salt or seasoning to your favorite dish. Everything should just be in moderation.

For dinner, you can cook a vegetable stew, bake a bird, prepare buckwheat porridge or unsweetened pancakes. If you are too lazy to cook, you can dine on biscuits with kefir. Or pour homemade muesli or granola with natural yogurt or milk - this is an excellent light dinner and a very tasty treat. True, for men it is still better to cook something more substantial, say, fish casserole or pilaf. An oven and a slow cooker will be excellent helpers for this. Very soon you will understand that proper nutrition is the easiest path to health and beauty.

If possible, try to follow a diet. This can be achieved with proper planning of the day. To avoid force majeure, try to think ahead about everything you prepare. On our website you can get acquainted with materials on menu planning, this is great for organizing and frees up a lot of time. You may now have to spend a little more money on groceries, but previously you spent it on making your health worse. A compelling argument for spending a little money, isn't it?

And one more recommendation. Drink enough water throughout the day, about 1.5-2 liters. Pure water is a vital product for the human body. Experts advise starting your day not with exercise, but with a glass of hot water. Drinking on an empty stomach, it washes and warms the intestines, starting its work. To properly start the process, you need to know that you need to drink hot water (in moderation, of course: you shouldn’t pour boiling water into yourself) and as soon as possible after waking up. You can, of course, drink it cold. Only you should know that after drinking cold water you can start breakfast 20 minutes later, and after drinking hot water - after 40. Limiting fluid will not lead to weight loss, everything happens just the opposite. A strict drinking regime can only lead to a slowdown in metabolism and the appearance of edema. So drink water. It is better to do this half an hour before meals, then, firstly, you will know for sure whether you are hungry (after half an hour a feeling of hunger usually appears), and secondly, the stomach will be ready to eat food, all food will be well digested and absorbed, and the metabolism will be very fast. As for other drinks, it is important to know the following. The consumption of coffee and black tea should either be eliminated altogether or reduced to the norm of “1 day - 1 cup”. Freshly squeezed vegetable and fruit juices significantly diversify your diet and provide vitamins, because they do not contribute to the formation of fat deposits. It is better to blend fruit juices with vegetable juices, since in their “pure” form they raise blood sugar levels. The only exceptions are grapefruit, lime and lemon juices. And, of course, forget about Coca-Cola, sweet sodas and similar drinks. They cannot give anything useful to your body.

Don't eat what you don't want. Eating healthy every day for good health and well-being should eventually become the norm, and the process should be enjoyable. Experiment, come up with a new dish, find new food combinations. Make your menu so that it is varied. And remember the main principle of healthy eating - eat only when you feel hungry. Many people are so accustomed to constantly chewing something that they can no longer distinguish a real feeling of hunger from ordinary psychological dependence. This will be the most difficult thing to do, but even if you have a snack, it’s better to do it not with candy or crackers, but with an apple or other fruit. Start changing your life gradually, because few people manage to dramatically change their habits. The main thing is to take the first step and don’t stop, and at some point you will understand that healthy eating every day is the only correct method, and you like it.

Nutrition culture is also very important. Whatever dish graces your table, remember to eat slowly. Eat slowly, chewing food thoroughly, often, but in small portions. Don't force your body to stock up in case of a hunger strike. Let him be calm and know that he will soon receive another portion of energy. The food consumed must be fresh. It is necessary to prepare dishes in such quantities that they are eaten immediately. Reheated yesterday's cabbage rolls will not bring you any benefit; on the contrary, it has been proven that stale dishes clog the body with toxins.

And the last, but most important rule: to maintain health, focus not on the quantity, but on the quality of the food you consume. Don’t forget that you need to eat in order to live, and not the other way around!

Eat varied and healthy and be healthy!

Larisa Shuftaykina

For maximum results when losing excess weight, you need to use recipes for proper nutrition for weight loss when creating your daily menu. A balanced diet will help improve your metabolism, get rid of extra pounds and achieve your desired size. All you need to do is be able to combine products with each other and know their properties. Recipes for weight loss are based on the calorie content of foods.

Basic principles of proper nutrition

The diet of any weight loss diet is based on a combination of foods that help you lose excess weight. In addition, such nutrition systems include several basic rules, following which the weight loss effect is achieved. These include:

• recipes for all dishes must be balanced in proteins, fats and carbohydrates. In addition, it is necessary to add fiber and foods containing vitamins and microelements necessary for the body to maintain vital functions to recipes;
• You need to watch your portion sizes. It is necessary to follow the rule “better less, but more often” - reducing the size of portions, but increasing the frequency of meals;
• every person who adheres to the principles of proper nutrition and strives to lose weight should at least approximately be able to calculate the energy value of recipes;
• you can't skip breakfast. Even if the body does not feel hungry, it cannot be deprived of this meal - breakfast provides it with energy for the whole day. Also, half an hour before your first meal, you need to drink a glass of warm water - this will start the metabolic process. To add variety to your breakfast, there are many weight loss recipes;
• You need to exclude harmful foods as much as possible from your daily diet. These include: fried and fatty foods, flour products, fast food, sweets, alcoholic drinks. Their use significantly slows down the process of losing weight;
• if it is difficult for the body to adapt to a diet consisting only of recipes for dishes prepared without added sugar, then it is better to replace such menu components with healthy analogues: candy can be made from dried fruits and nuts, cookies can be baked from oatmeal according to a homemade recipe, and sugar in tea can be replaced honey;
• It is better to purchase products for recipes from trusted manufacturers who do not grow or produce them with the addition of various chemicals and hormones. This is especially true for meat and fish - they contain the most growth hormones, which negatively affect both the process of losing weight and the human body as a whole;
• It is also better to minimize the use of salt in recipes for weight loss, as it promotes the accumulation of fluid and can cause swelling. Proper nutrition recipes for weight loss should contain a very small amount of salt;
• in addition to recipes for weight loss, the PP menu should consist of daily fluid intake of at least 2 liters;
• Chew food thoroughly and slowly. This will help you feel full faster while eating less food.

Table of products for making recipes

To create your own recipes for proper nutrition, you can use the following table, which lists allowed and prohibited foods for weight loss.

How to plan your diet when losing weight

Proper distribution of meals and portion control can affect the achievement of weight loss results, so it is better to plan your meals in advance and stick to this routine every day:

• When losing weight, you should never skip breakfast;
• you need to avoid the feeling of hunger - as soon as the body lacks food, it begins to store fat. To avoid this, you need to use snack recipes for weight loss;
• all recipes for proper nutrition for weight loss must be balanced in composition;
• you need to eat measuredly - in small portions, but often;
• it is necessary to plan the day in advance so as to include physical activity, but combine it with meals - so as not to exercise on a full stomach and not to overeat after training;
• in case of urgent need to eat one of the prohibited foods, it is better to do it, but keep yourself in control.

Recipes for proper nutrition

It’s easy and simple to prepare the right dishes according to these recipes using photos, and each of them can be an excellent example of healthy eating and lead to weight loss

Recipe: pasta with vegetables and chicken

Boil pasta (from durum wheat) without adding salt. Cut a small zucchini into thin circles (do not peel the skin from the vegetable), add green beans and broccoli to it. Stew vegetables in a frying pan, adding a little soy sauce or teriyaki sauce. Cut the chicken breast into small pieces and add to the vegetables. Once cooked, the vegetables and chicken can be tossed with the pasta or served separately.

Recipe: fish with white sauce

The good thing about this weight loss recipe is that the ingredients can be varied according to personal preferences. The sauce can be prepared in advance: mix a couple of spoons of sour cream (with a low fat content) with a pinch of nutmeg and black pepper. Add chopped (preferably in a blender) pickled or pickled cucumber, a small spoon of mustard.

Cook the fish: to do this, you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), remove skin and bones, pour in a little lemon juice, place on a baking sheet and bake. You can do this by first adding vegetables to the fish - leeks cut into thin rings are perfect. After cooking, serve the dish with white sauce, sprinkle with caraway seeds on top.

Recipe: Stuffed Zucchini

Cut small zucchini (the smaller the better) in half lengthwise and scoop out the pulp. Grate some cheese first. Add it to the zucchini pulp, seasoning with garlic and a mixture of Provençal herbs. Fill each half with the mixture. Cut the cherry tomatoes into 2 parts and place them in “boats” along the entire length. Sprinkle finely chopped parsley, cilantro or onion on top.

Advice: in such recipes it is better to use Adyghe cheese - it is a low-calorie product that allows you to avoid adding salt to the dish, promoting weight loss.

Recipe: Couscous with vegetables and fish

Couscous is a cereal that helps normalize the salt balance in the body, significantly reduces cholesterol and leads to weight loss. Recipes with this cereal can significantly diversify your usual diet when losing weight. You can cook couscous in a double boiler or by boiling it in water. It only takes 5 minutes. You can add any stewed vegetables to the cooked cereal, but it goes best with young green peas, carrots, onions and bell peppers. You can eat couscous as a side dish with grilled or oven-baked red fish.

Vegetable and bean salad for weight loss

Boil 2 types of beans: white and red. Add diced tomato. Supplement the salad with corn grains and finely chopped dill and parsley. Season the salad with 1/3 of wine vinegar (as an option: you can add finely chopped onions previously marinated in vinegar) or lemon juice, pepper.

Tip: in salad recipes for weight loss, it is better not to use canned beans, corn or peas, but to prepare a dish from fresh ingredients - boil the beans, replace the corn with baked or frozen corn, and take fresh or frozen peas.

Shawarma for weight loss

This recipe is suitable for those who want to lose weight without denying themselves their usual food. For lavash, it is better to take a flatbread made from whole grain flour. You can also prepare it yourself. Instead of mayonnaise, grease the pita bread with sour cream with the addition of chopped herbs (dill, parsley, green onions, basil, you can use combinations of various spices without MSG). Simmer chicken, cut into pieces, in soy sauce. Place sauce, fresh cucumber (in rings), avocado (in thin slices), chicken, lettuce, and add pomegranate seeds in the center of the flatbread. Wrap in envelopes or roll.

Recipe for weight loss: Stuffed champignons

This recipe can be a replacement for pizza if you eat right and lose weight. It is better to take more champignons. Separate the stems from the caps of the mushrooms. Finely chop the legs, add to them broccoli, disassembled into florets, diced bell pepper and diced tomato. Stuff mushroom caps with this mixture and sprinkle cheese on top. Bake in the oven.

Vegetable salad

This is one of the variations of tomato and cucumber salad recipes, which is an integral part of the weight loss menu. Cherry tomatoes are cut in half, fresh cucumber is cut into thin strips, pre-marinate the onion in wine vinegar. Mix everything, adding arugula, sprinkle with spices on top.

An approximate daily diet for weight loss

In order to learn to control your diet over time, without calculating the calorie content of your meals every time, you can start by keeping a proper nutrition diary, in which you write down all the foods you eat during the day. This helps you analyze the foods you eat, lose weight, and allow you to create recipes for your own meals without difficulty in the future. To get started, you can use an approximate daily menu of proper nutrition:

Sample proper diet for weight loss for a week

Recipes for proper nutrition should include dishes taking into account the characteristics of the body, while promoting weight loss:

1. For breakfast, it is better to eat food that will give the body enough energy for the whole day. The healthiest breakfast is porridge cooked in water. Healthy grains include: brown rice, buckwheat, oatmeal, barley, millet. You can supplement your morning meal with a boiled egg or a sandwich of black bread with cheese or a slice of lightly salted fish.
2. Lunch should be balanced in terms of protein, fat and carbohydrates. The optimal solution may be vegetable, fish or chicken soups. Days of taking liquid meals can be alternated with solid food: a piece of boiled meat or fish, supplemented with a side dish of boiled cereals or vegetables.
3. For dinner, you should eat recipes that are easier for the body. These can be vegetable salads, casseroles, vegetable stews with pieces of meat or seafood. A light dinner is the key to success when losing weight.
4. As a snack drink a couple of glasses of low-fat kefir per day. Fruits (in reasonable quantities), nuts and dried fruits are also an excellent solution.
5. By adhering to proper nutrition, you can arrange weekly or once every 2 weeks fasting days.

Approximate proper diet for weight loss for a month

When drawing up a healthy nutrition plan for the month, you need to adhere to the general rules that form your daily diet. The recipes used are the same, they are based on a combination of healthy products. The main thing to remember is that results do not come instantly. You need to be patient and not deviate from the principles of proper nutrition. Only in this case will a slim figure cease to be a dream, but become a real reality. There is another useful tip that often helps you lose weight no less than recipes for healthy dishes: go grocery shopping on a full stomach.

Options for healthy snacks

These meals are no less important in creating a healthy diet in an effort to lose weight. They should be healthy, nutritious and promote weight loss. Dried fruits and nuts have all these qualities. It is important to consume them little by little—a small handful is enough. Also, recipes for proper snacks can consist of healthy sandwiches. In this case, it is better to use whole grain bread, and healthy sandwich recipes are complemented with a slice of cheese, cucumber, lightly salted fish, tomato, herbs or cottage cheese. All these ingredients can be used individually or combined to create delicious sandwich recipes for weight loss. A glass of kefir helps normalize metabolism, so you should also pay attention to it. Such recipes do not require much time to prepare, but can keep you from eating unhealthy foods.

Compliance with all the principles and conditions of proper nutrition using recipes for weight loss, together with active physical activity, will be the solution in the fight against excess weight. It is important to be patient and confidently move towards your goal.