Healthy eating, what products. Family grocery list for healthy nutrition for the week. Combination of products. Nutrition that promotes rejuvenation of the body

All Do we know about the products that modern shelves are full of? But food is the basis of our life. Even Hippocrates once uttered a wise phrase: “We are what we eat.” And indeed, by eating unhealthy or “empty” food “on the run”, we deprive ourselves vital energy, we become lethargic, nervous, get sick, gain excess weight and significantly shorten our lives. So what products are for proper nutrition, and which ones are best to avoid?

Delicious food or self-deception?

There is probably not a single person who does not like to eat delicious food. And in the world of the “food boom”, it is even more difficult for us to refuse the “delicacies” that are “in a hurry” to get to us for lunch, and we begin to stuff ourselves with illusions that they are not so harmful. Or we reassure ourselves that one hamburger and a can of Coca-Cola will not have a significant effect on the body.

So what is the true harm of such “goodies”:

1. High calorie content and, as a result, constant stress from dieting.
2. High glycemic index. These products include donuts, crumpets, fried potatoes, chips, fries, white bread, chocolate bars, cakes and pastries. They force the pancreas to work “over normal”, which leads to failure, and any carbohydrates with a high GI begin to be stored as fat. But excess fat- that's not all. A malfunction of the pancreas can trigger the development of diabetes.
3. Bad fats . Fatty food is already harmful to the body, and bad fats affect the liver and contain cholesterol - a “precursor” to heart attack and stroke. And in combination with high GI, they contribute to rapid weight gain. The main sources of bad fats: margarine, cream, palm and Coconut oil, deep-fried foods.
4. Deep frying - the main source of carcinogens and, as a consequence, cancer.
5. Cheap and harmful components . The desire of manufacturers to reduce the cost of products and increase shelf life is reflected in the composition of the product.

List of foods to avoid

One of the principles of proper nutrition is to avoid the following foods:

• all fried, smoked and fatty foods;
• store-bought juices;
• soda;
• pickles and marinades;
• sausages and sausages;
• quick cereals, soups and pasta;
• kvass and alcohol;
• baked goods (contains palm oil);
• preservatives;
• yoghurts with a long shelf life.

List of foods for proper nutrition

For excellent functioning, the human body needs a certain amount of protein, fats, carbohydrates and fiber. In this case, food should be rich in minerals and vitamins.

Important! The daily diet should consist of 20% protein, 30% fat and 50% carbohydrates. The daily fiber intake is 25 g.

A “healthy” diet should include:

Cellulose

• all types of cabbage;
• white and blue onions, leeks, garlic;
• fruits;
• lettuce (arugula, chard, frisee);
• head lettuce (lettuce, iceberg, romaine, cress);
• seaweed (nori);
• root vegetables (carrots, radishes, celery, parsnips, beets);
• vegetables (squash, peppers, tomatoes, cucumbers, pumpkin, eggplant);
• berries;
• asparagus, rhubarb, artichoke.

Carbohydrates

• legumes: peas, lentils, beans;
• porridges: buckwheat, rice, oatmeal, bulgur, millet;
• fruits vegetables;
• whole wheat bread.

Squirrels

• chicken, beef, turkey, rabbit;
• fermented milk;
• fish;
• seafood;
• legumes

Fats

• oils;
• avocado;
• olives;
• nuts;
• animal fats (3rd part of all fats): fatty fish.

10 most useful products

Any product has unique composition and properties. One can improve appearance nails and hair, different vision, mood or figure. Therefore, our diet should be varied; it is better to plan your healthy diet in advance, for example, using a weekly menu. This way you can improve the condition of your entire body and save on purchases.

But there are also the most healthy foods nutrition for human health in general:

• Apples

This fruit is recognized as the most useful. Apples contain 12 of 15 vitamins, needed by a person. Rich in fiber, pectin, dietary fiber, fructose, glucose, minerals.

Regular consumption of apples prevents the development of Alzheimer's disease, tones the body, and strengthens the immune system.

• Fish

It is rich in omega-3 fats, vitamins, as well as calcium, sodium and phosphorus.

Omega-3 fats are extremely important for nervous system and metabolism. When introducing foods for proper nutrition into your diet, do not forget to add 100 g of red fish per day, and the need for these fats will be completely covered.

Fish is good for bones, brain, heart, restores nerve cells, memory, relieves signs of depression, prevents the formation of blood clots.

Curious! Red fish contains oils that improve skin elasticity and add shine to hair.

• Garlic

It is known for its bactericidal properties. But besides this, garlic prevents asthma, helminthic diseases, staphylococcus, hemorrhoids, rheumatism, cancer, kidney disease, atherosclerosis, improves digestion, good for the heart, blood vessels, and brain.

• Green tea

The drink is rich in vitamins, minerals, and is beneficial for the functioning of the liver, heart, and kidneys. Increases immunity. home healing power tea is contained in catechin, which nature has not deprived it of. Catechin prevents the development of cancer and atherosclerosis.

4 cups of this miraculous drink a day will get rid of excess weight, as it burns fat. But you shouldn’t overuse it; green tea contains more caffeine than coffee itself.

Curious! Green tea slows down human aging processes.

• Strawberry

When talking about healthy foods, it is impossible not to mention strawberries. This miraculous berry has absorbed more vitamin With than the lemons themselves. She's rich essential oils, zinc, which increases female attractiveness and sexuality.

The berry also strengthens the immune system, normalizes blood pressure, fights depression and quickly improves a person’s memory.

• Bananas

The fruit is rich in substances that prevent sugar from entering the blood, and contains 60% of daily requirement magnesium

Bananas are of great value for athletes because they contain a large number of potassium, which allows muscles to remain strong and healthy.

Curious! Bananas are rich in substances that can neutralize stomach acid and eliminate heartburn.

• Chilli

Rich in capsacin, vitamin C, luteolin, which even in small quantities prevents the development of cancer cells.

Capsacin kills harmful bacteria accumulated in the intestines. Pepper also protects a person from age-related problems.

• Carrot

The root vegetable is rich in vitamins (B, E, C, K, PP) and minerals (cobalt, iodine, zinc, magnesium, potassium, iron, phosphorus), enzymes, glucose, fructose, proteins, amino acids and lecithin.

• Cabbage

There are not many vitamins in cabbage, but there is plenty of omega-3 acids and manganese. The content is no less valuable. dietary fiber, preventing decay products from remaining in the body.

The vegetable will also be appreciated by people trying to lose weight, since cabbage contains substances that prevent fat deposition.

Curious! Broccoli helps the body produce enzymes that destroy cancer cells.

• Dairy

Rich in easily digestible proteins, lactose and calcium. Beneficial for bones, nervous system, muscle tissue and cancer prevention.

Curious! Just 1 glass of milk per day will protect against the development of stomach cancer.

List of products for proper nutrition and weight loss

With the help of healthy products, it is easy to control not only your health, but also your body weight. Since many of them contain substances that directly promote weight loss:

• vitamin C;
• magnesium;
• taurine;
• choline;
• methionine

They are involved in the production of hormonal compounds that break down fats. Without them, you will never be able to lose weight quickly.

List of foods that promote weight loss:

• rosehip, sea buckthorn, barberry;
• parsley, dill, sorrel, celery, wild garlic;
• kiwi, citrus fruits, pineapple, tangerine;
• green pea, beets, cabbage;
• raspberries, strawberries, rowan, viburnum;
• horseradish, spinach;
• wheat, bran, rye, oats, sprouted rice;
• walnuts, almonds, cashews, peanuts, hazelnuts;
• shrimp, salmon, cod liver, morel, herring;
• sunflower;
• garlic;
• egg yolk;
• peas, oatmeal, buckwheat;
• low-fat milk, hard cheeses.

Table of food combinations for proper nutrition

To eat properly and benefit the body, it is not enough to compose your diet from healthy foods. It is also necessary to skillfully combine them.

Tables of the best food combinations will help you create your ideal diet.

Many people mistakenly claim that proper nutrition is bland and too monotonous. This is wrong. There are many recipes for delicious dishes that will satisfy any gastronomic preferences and make life not just tasty, but also healthy.

What can you eat with proper nutrition?

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

Oranges stimulate protein metabolism.

Pineapple helps burn fat reserves - this is a super healthy food for weight loss.

Grapefruit lowers insulin, which leads to decreased appetite.

What not to eat with proper nutrition

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

Vegetables

Meat

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

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

Fish and seafood

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

Cereals suitable for weight loss

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

The best products for weight loss, video

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

Dairy and dairy products

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

Mushrooms

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

Sweets

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

Pasta

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

List necessary products for a week

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

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

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

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

What does proper nutrition include?

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

To the idea that we need to switch to healthy eating, everything comes more people, and among them there are both men and women. For most, this is a way to get rid of extra pounds and cleanse the body of harmful substances. Research shows that a properly designed nutrition program allows you to lose weight and restore normal metabolism without putting excessive strain on the heart, liver and other organs. All that remains is to understand what, when and in what quantity to eat.

Although each person has a different understanding of the term “healthy eating,” at its core, it is eating food that is beneficial. However, there is a nuance here - it is important not only what specific foods you eat, but also at what time and in what quantity. The main idea is to get everything you need useful material, but in such a way that the calorie content of food is no more (and when losing weight, even less) than the body spends per day. Moreover, it is necessary to create and follow an individual schedule and diet, which will depend on:

• gender and age;
• lifestyle and daily routine;
• amount of excess weight;
• presence of chronic diseases;
• eating habits.

There is no need to rush to create a schedule and select products, because first you need to understand how to do it correctly. Proper nutrition is the whole system with certain principles that must be followed if you want to achieve the desired result. Let's look at the basic rules of diet planning:

1. You need to eat often - optimal quantity 5-6 meals a day, with intervals of several hours. Thanks to regular “feeding”, the body will not feel hungry, and digestive system will work without failure. As a bonus, people losing weight can expect a reduction in stomach size.
2. Portion sizes need to be reduced, but you should not go to extremes - it is important to pay attention not only to quantity, but also to quality, that is, to the calorie content of food.
3. It is necessary to have breakfast - in morning hours metabolism is most intense, so you can even indulge in more nutritious foods, for example, a piece of chocolate or your favorite pasta. If you skip breakfast, you will eat much more at lunch, and the food will be digested worse, which will lead to the formation of fat cells.
4. The main daily diet should be vegetables and fruits - of course, you should not eat only them, but they are extremely necessary as a source of vitamins and useful microelements. To make your food as healthy as possible, it is advisable to consume fruits and vegetables fresh or cooked in the oven and steamed.
5. You need to eat meat, but only lean meat is best chicken fillet, lean beef tenderloin, etc.
6. The last meal should be 3-4 hours before bedtime so that the body is not overloaded.
7. To normalize digestion, the menu should include dairy products, in particular low-fat cottage cheese, kefir, fermented baked milk and hard cheeses.
8. Every day you need to drink at least 2 liters of water, and it is important to drink in small sips and preferably slowly - the bulk of the liquid consumed should be in the first half of the day.

Eating right means getting enough fats, proteins and carbohydrates. Each of these components is important, so going on strict diets is extremely dangerous. So, let's look at the foods that you can include in your diet:

1. From carbohydrates, you need to choose those that are not processed too quickly, otherwise you will constantly feel hungry. The best option There will be cereals: buckwheat, oatmeal, rice (unpolished), millet, more cereals (rye, oatmeal, but without added sweeteners), as well as whole grain bread and baked potatoes. Please note that this food is only suitable for breakfast and lunch.
2. Protein is necessary for cell repair and muscle development, so be sure to include in your menu chicken, turkey and other lean types of meat (boiled), fish, eggs, cheeses with a fat content of up to 25 percent (no more than 40 grams per day), 0 percent kefir and cottage cheese.
3. A variety of nuts (especially walnuts), canola and Sesame oil, sprouted wheat, fish.
4. In principle, you can eat almost everything from fruits and vegetables, although some of them need to be consumed in limited quantities (for example, bananas and grapes, which contain a lot of sugar).

By the way, if you want to lose weight, it would be useful to take care of the selection vitamin complex– then the body will not feel a deficiency of nutrients.

IN Lately many doctors advocate separate nutrition, on the basis of which the 6 petals diet is based, you can get acquainted with it, study reviews about this style of nutrition, some believe that separate nutrition is correct. But don’t forget how many people there are, so many points of view. Therefore, listen to your body first.

The greatest effect is achieved if you adhere to a healthy diet constantly, that is, avoid overeating and fasting days, which are stressful for the body. Then the body will stop being “scared” of hungry periods and will begin to actively burn fat cells. For those who want to lose weight, the following daily menu is suitable:

• for breakfast - one apple, a small portion of oatmeal with water and a cup of coffee with milk;
• for second breakfast – 1 glass of low-fat (up to 1.5 percent) kefir and 2 peaches;
• for lunch - baked fish with potatoes (1 piece), salad with vegetables and 1 tbsp dressing. spoons of olive oil;
• for an afternoon snack – grated carrots with olives;
• for dinner - a piece of stewed with oranges chicken breast and boiled broccoli.

For those who are accustomed to a rich diet, it may be difficult to switch to such a menu, but after a couple of days the stomach will decrease and the discomfort will go away. As a reward for adhering to the regime, you can allow yourself a little unhealthy treat once every 7-10 days (the main thing is not to overdo it!).

In order not to think every day about what to eat tomorrow, it makes sense to plan a menu for the week at once. When choosing dishes, you should be guided not only by calorie content, but also by variety. The diet must include:

• various cereals;
• fruits and vegetables;
• potatoes (only baked and steamed);
• fish and meat in limited quantities;
• low fat dairy products;
• water – a glass of water 30 minutes before meals will help you feel full.

In addition to inclusion in the diet healthy food, you must remember to exclude from it those foods that cause metabolic disorders and contribute to the accumulation of fats in the body. The main “enemies” include:

• all kinds of nuts, popcorn, chips and crackers;
• alcoholic drinks (only 1 glass of dry red wine per week is allowed);
• concentrates and semi-finished products, including noodles instant cooking, dumplings, dry mashed potatoes etc.;
• almost all baked goods, especially with high content Sahara;
• fried food from fast foods;
• mayonnaise and ready-made sauces;
• various smoked products, including sausages, meats and cheeses;
• sweets.

Adhering to proper nutrition without special effort You can lose weight - within a month the scales will show several kilograms less. Remember that losing weight too quickly is fraught with many health problems - normally, such a system will allow you to lose about 400 kilocalories per day. At the same time, the end result will last for a long time, unlike fast weight loss based on a hunger strike. If you combine a healthy diet with physical activity, the weight will begin to decrease much more intensely.

Proper nutrition is the use of healthy foods according to a certain system. It provides for 5 meals a day, which contributes to a person’s comfortable state and therefore reduces the risk of failure. A harmonious combination of proteins, fats, carbohydrates, fiber, minerals and vitamins in the daily diet will definitely give positive results not only in losing weight, but in improving the health of the body as a whole.

Changing the attitude towards the intake and composition of food is the main task of a person who decides to improve his health or lose weight by eating properly. What products does the list include for proper nutrition?

Anyone who has firmly decided to lose weight or improve their health is interested in the question of what can be eaten with proper nutrition.

Main Products

Water and other drinks

For normal exchange substances, you need to drink at least 1.5 liters of pure filtered water per day: other drinks have a different structure.
Not drinking enough water can cause dehydration, dry skin and slow weight loss
Freshly squeezed juices, green tea, coffee with milk, fruit drinks should be an additional 1 liter.

They cleanse the stomach, stimulate protein metabolism, contain antioxidants, promote fat burning (for example, pineapple), and lower insulin. But fruits such as bananas, dates, grapes and persimmons should be consumed with caution due to high content Sahara.

Like fruits, they are valuable source fiber, vitamins and microelements, so they must be included in your daily food intake. Zucchini, pumpkin, potatoes and beets contain a lot of starch, so you should eat them less often. The rest in any form (but not fried) will only bring benefits.

Olive oil, unrefined sunflower oil, sesame oil, linseed oil. Used only for dressing salads.

Is meat suitable for a healthy diet? Yes, of course, but it must be lean and cooked without oil - grilled, steamed, stewed or boiled.

Fish and seafood

This animal protein is very easily absorbed by the body. Like meat, these foods should be cooked without frying.

They are slow carbohydrates. After eating such food, the feeling of fullness remains for a long time, so cereals are useful for losing weight. They can be safely considered to be the main products for proper nutrition. Buckwheat contains a lot of protein, oatmeal contains fiber, which normalizes intestinal function. But every day oatmeal Nutritionists do not recommend consuming it: it can wash calcium out of the bones.
.

Dairy and fermented milk products.

Given that low content fat they are recognized throughout the world as dietary. Cup low-fat kefir or fermented baked milk, drunk before bed, has a beneficial effect on the functioning of the gastrointestinal tract.

The list of foods for weight loss rightfully includes mushrooms. They take out toxic substances and reduce cholesterol levels. Mushrooms go very well with vegetables - such products must certainly be included in the diet for proper nutrition.

Pasta

They should be made only from durum wheat. You can combine them with vegetables, but avoid animal fats. In this case, they will undoubtedly be useful.

Sweets

They should also be included in the list of products for proper nutrition and weight loss: glucose is necessary for normal operation brain It’s easy to figure out what you can eat from sweets and what you can’t. Of course, you need to give up sugar as such, but there are also approved products that can replace it and even play a positive role in losing weight.

Dried fruits

They satisfy hunger well and have a positive effect on the functioning of the gastrointestinal tract.

Marmalade

This is a low-calorie product that has a beneficial effect on liver function.

bitter chocolate

Although it is high in calories, a piece of 20 g per day with proper nutrition will help speed up the metabolism and, accordingly, will promote weight loss.

It lowers cholesterol levels, removes toxins from the body, lowers arterial pressure. Low-calorie marshmallows are made from agar-agar or pectin, while those made from gelatin are higher in calories. But it is clear that this sweetness must be eaten with caution, without fanaticism.

It can easily replace sugar. But, unfortunately, not everyone loves it, and there are people who are allergic to honey.

The right choice is yours

From the products listed in the table, each person who decides to switch to a healthy diet can choose for their diet what they need according to their taste preferences.

Do no harm to yourself: prohibited foods

The most important thing to avoid, and what you should never eat if you are eating properly, is various sausages, processed foods, fast foods and junk street food. We must immediately part with them and not regret our actions: after all, only the producers know what is included in this “food”. There are other prohibited products - they are indicated in the list.

• Fried, fatty and smoked;
• confectionery;
• alcohol;
• flour products;
• carbonated drinks;
• margarine;
• packaged juices;
• homemade yoghurts;
• curd cheeses and pastes;
• canned food, preserves, marinades;
• instant coffee;
• chips and similar “goodies”.

Proper nutrition is a relative concept. Each person's body is unique due to of different ages, health, metabolism and so on. And what nutrition is considered correct specifically for you, the doctor will decide based on full examination. Here it is very important to observe the principle “Do no harm!”

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A healthy human diet is impossible without foods for proper nutrition. Proper nutrition. What is it like? What is the meaning of the concept of “foods for proper nutrition”? How to correctly create a diet that best meets the body's requirements?

Proper nutrition: food for health

First, you should establish the truth of the phrase “proper nutrition”, what products it consists of and in what volumes they should be consumed, as well as what methods of preparation. Proper nutrition is the systematicity and integrity of the formation of nutrition that saturates the body nutrients and energy calorie content.

When deciding to continue to follow the above principles in food, you should start by eliminating unwanted foods from your kitchen. Next step there will be a refusal to buy new harmful things. You need to be patient and develop willpower in the first weeks.

Unwanted Products

• All fried food. In this case, frying methods are taken into account. As a result, minor frying in olive oil will cause less harm than the same process carried out using animal fats.
• Sweet carbonated drinks and drinks based on dry mixtures are excluded.
• Sausages and semi-cooked products, smoked meat and fish, canned food.
• Fermented milk products with fat content exceeding the recommended level, desserts made from cottage cheese, yoghurts containing fruit.
• Mostly confectionery products.
• Snack products – chips and nuts, crackers, etc.
• Products in which the presence of dyes and all kinds of preservatives is off the charts.
• Chocolate bars, milk chocolates with and without filling.
• Meat of fatty categories.
• Animal fats.
• All fast food dishes are from restaurants and require quick preparation.
• Alcohol in any form.
• Pastries and bread.

Table of foods that should be avoided if possible

This applies to:

• Root vegetables, such as potatoes and their sweet representative, sweet potatoes. As a result of giving up potatoes, the intestines are deprived of stagnation, and the stomach does not feel heaviness.
• Flour products, including pasta made from durum flour.
• Instant cereals or those that do not require cooking, because they contain a huge presence of starch/gluten.
• Of bread. White and rye, multigrain contains unwanted yeast. The exception is whole grain bread, which is similar to pressed porridge. However, buying it is problematic.

1. vegetable and fruit;
2. grocery;
3. fish;
4. meat;
5. lactic;
6. department of frozen foods, which are purchased in case of low availability or winter.

And it's all! It's hard to imagine what costs you will avoid if you don't buy sauces and baked goods, confectionery and delicacies.

Listing the best foods for proper nutrition

It’s worth writing out your favorites from it and filling them with storage spaces in the kitchen. You should cross out those that you don’t like, those that cause you heartburn / allergies / indigestion, and those that are unloved.

Complex carbohydrates enter the body from:

• millet;
• buckwheat;
• brown (brown) rice;
• long-cooked oatmeal;
• quinoa (pseudo-grain);
• bulgura (cereals made from durum wheat);
• durum wheat pasta (durum or spelled);
• whole peas (they also contain protein);
• chickpeas (also a source of protein);
• beans (with protein);
• green lentils (including protein).

The body is replenished with fiber through:

• fresh herbs (parsley and cilantro, dill and basil);
• cabbage (white and red cabbage, cauliflower and Brussels sprouts, savoy and broccoli, as well as kohlrabi);
• lettuce (leaf and watercress, iceberg and romaine, lettuce and cabbage);
• bulbous (onions - white and red, shallots and leeks, garlic);
• root vegetables (carrots and radishes, radishes and daikon, turnips and beets, celery and parsnips, rutabaga and horseradish);
• nightshades (tomatoes, peppers, eggplants);
• pumpkin (pumpkin and squash, zucchini and cucumber), including sweet varieties (watermelon, melon);
• dessert vegetables (artichoke, asparagus, rhubarb);
• seaweed (nori);
• pome fruits (apples, pears, quinces);
• stone fruits (apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
• berries (raspberries, strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, lingonberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
• sub- and tropical fruits (kiwi, lychee, passion fruit, persimmon, pineapple, banana, coconut, papaya, dogwood, figs, grapes, mulberries, pomegranates, dates, olives);
• citrus fruits (orange, lemon, grapefruit, lime, tangerine).

Fats enter the body from:

• unrefined oils (sunflower, olive, flaxseed);
• dried, unroasted nuts (almonds, cashews, hazelnuts, walnuts, pine);
• avocado.

The body gets its protein from:

• chicken and turkey fillet;
• lean meats;
• white fish (pollock, sea bass, dorado, hake, perch);
• red fish (tuna, salmon, trout, pink salmon), which also supplies fish oil and omega 3;
• seafood (shrimp, squid, mussels);
• milk (best stored for up to 10 days);
• fermented milk products from whole milk (natural yoghurts, cottage cheese, kefir products);
• protein powders with a low carbohydrate component.

Product compatibility

The combination of foods sometimes seems to be a more important component of proper nutrition. Antagonist components that enter the body simultaneously can turn into poison. When planning your diet, you should follow these tips:

• Fruits, as they cannot be combined with other foods, should be eaten separately. Their rapid absorption allows them to be eaten 1 hour before breakfast, lunch, and dinner.
• You should not eat 2 different proteins at once: fish and milk, fish and eggs.
• A combination of foods rich in proteins and carbohydrates is also considered undesirable. Therefore, cheese, eggs, meat and nuts are prohibited from being eaten along with potatoes, bread and cereals.
• A wonderful combination of fats and cabbage. She can slow down education gastric juice due to exposure to fats.
• Products with a predominance of carbohydrates. And these are potatoes, bread, beans, peas, etc. They should not be used with vegetables and sour products.
• There is no need to eat food at the same time, rich in fats, with protein dishes. This is, for example, sour cream and eggs, vegetable oils and cheese, meat and butter, others.
• Starch should enter the body at a time in limited quantities. And it’s better to eat potatoes and porridge without bread.
• A lot of milk is not healthy because it interferes with the formation of gastric juice and promotes fermentation.
• It is very good if green vegetables become dominant in any dish. Then there will be no problems with the production of gastric juice.
• Do not overuse the amount of oil or acid in salads. This will cause slow protein absorption.

All advice is fundamental in separate meals, extremely beneficial for the body. Proper digestion of food prevents the occurrence of unwanted sensations. This lays the foundation for increased immunity and rejuvenation.