Healthy eating menu. What do we know about salt? Healthy eating and human health

Hello, my dear readers, today I am sharing with you an article that I found on the “Culinary Eden” website, I really liked it, everything is clearly and simply described in it, the data are very good recommendations and recipes. I think you will also find useful information in it.

And here she is.

Proper nutrition. Menu for the week.

Planning your menu for the week saves money, time and space in your refrigerator. If you keep it in your head rough plan actions on the kitchen bridgehead, then you will win in all positions. And if your plans also include a gradual transition to, then you can’t do without a pre-planned menu.

To begin with, armed with a pen and a piece of paper, we paint sample menu for a week. At the same time, we remember that breakfast should account for 2/3 daily norm carbohydrates, 1/3 protein and 1/5 fat. For lunch you don’t have to eat first, second, third, but you definitely need to follow the principle of food compatibility. And dinner (if you don’t want to share it with your enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three pillars - breakfast, lunch, dinner - try to get into the habit of a second breakfast - a light snack before lunch, consisting of dried fruits, nuts, fresh fruit or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day with a fermented milk product. The most ordinary kefir can be turned into a delicacy by stirring a teaspoon of steamed bran into it and adding fruit - fresh, dry or jam. You can buy kefir, fermented baked milk and other fermented milk drinks, or you can prepare them yourself. If you have the patience to tinker with making sourdough, you can prepare an excellent drink “Narine” (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines and improves its microflora. Can you get a handful? kefir mushroom and entrust the preparation of kefir to him. If you use real country milk, you can be sure that you are on the right path to health.

And don't forget about salads! Let there be many of them, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, savory sauces such as fraiche sauce, natural yogurt or special salad dressings must be present on your table. Nutritionists offer an original scheme. All products for salads are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day all week, without ever repeating them.

Protein:

chicken or turkey (cooked and cut into pieces),

canned or smoked tuna or salmon,

choke,

pieces of eggplant (baked),

lightly fried broccoli

green pea,

canned beans or lentils.

Crunchy:

bell pepper,

grated carrots,

Red onion,

wheat or rye crackers,

fresh chips.

Sour or sweet:

mango cubes,

canned corn,

orange or grapefruit,

cherry tomatoes.

Greenery:

lettuce leaves,

spinach leaves,

fresh herbs (parsley, basil, dill, cilantro),

alfalfa or broccoli sprouts.

Seasonings (1-2 tsp):

grated cheese with mold,

sesame seed,

avocado slices,

sunflower seeds.

And now the actual menu for the week. If anyone remembers Soviet canteens, there was only one “fish day” in them. And nutritionists urge you to eat fish at least five times a week. Let's stop at the arithmetic mean and arrange three fish days on our menu for the week.

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

0.5 stack. Sahara

500 g cottage cheese

500 g boiled rice

0.5 stack. flour

100 g raisins

30 g butter

1 orange (or apples, dried apricots, peaches)

¼ cup Sahara

Preparation:

Beat eggs with sugar. Stir in the cottage cheese first, then the flour. Add cooled rice and washed raisins. Wash the orange (or any other fruit of your choice) and cut into thin slices. Grease the mold with melted butter, sprinkle with sugar, lay out the fruit slices, then the curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.

Dinner - Rice soup with squid and green peas.

Ingredients:

400 g squid fillet

2/3 stack. rice

1 onion and 1 parsley root each

1/2 cup canned green peas

1 tbsp. butter

herbs, salt, spices.

Preparation:

Boil the rice until half cooked. Cut the vegetables into strips and sauté in oil. Clean the squid and cut into strips. Place sautéed vegetables into the boiling broth, after 10-15 minutes add rice, squid, green peas and cook the soup until tender. Sprinkle with herbs.

For dinner - vegetable stew.

Ingredients:

potatoes - 500 g

white cabbage - 350 g

carrots - 200 g

green peas - 100 g

turnip - 200 g

cauliflower – 350 g

parsley - 50 g

parsley root - 50 g

zucchini - 300 g

sour cream - 150 g

onion - 250 g

tomato juice - 20 g

Preparation:

The beauty of this dish is that if you don’t have any product, you can replace it with any other without compromising its taste and benefits. Your stew will be a little different each time.

Prepare vegetables: peel, cut into cubes, separate cauliflower into florets. Place white cabbage in a saucepan, add sour cream and water, and simmer for 10 minutes. Then add the rest of the vegetables and simmer until soft. At the end of simmering add tomato paste or juice and parsley, tied in a bunch (it must be removed after cooking).

Tuesday.

Breakfast - Millet porridge with cottage cheese

Ingredients:

1 stack millet

1.5 stack. milk

1.5 stack. water

1/2 tsp. salt

1 tbsp. Sahara

100 g raisins

200 g cottage cheese

Preparation:

Sort the millet, rinse in several waters until the draining water becomes clear. Place in a saucepan, add plenty of water, put on fire and bring to a boil. Cover with a lid and cook over low heat for 15 minutes. Remove from heat and drain water. Pour boiling milk over the millet. Add salt, sugar and butter. Cover loosely with a lid and simmer over low heat for 30 minutes. Remove from heat. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25–30 minutes.

Dinner - Meat with vegetables.

Ingredients:

300-500 g meat (veal, lean pork)

5-6 pcs. potatoes

2-3 pcs. carrots

1-2 pcs. large onions

2 tbsp. cream or sour cream

salt, spices, lemon, mustard

Preparation:

Peel and coarsely chop all vegetables. Salt and pepper the meat, add spices and spread with a mixture of mustard, cream and lemon juice. Place the meat and vegetables in a baking bag and place in the oven for 40-50 minutes at 260ºC.

Dinner - Chinese chicken breasts.

Preparation:

In the morning, cut the breast into very small pieces (about 2 by 3 cm, about 1 cm thick), add salt, add curry, pour juice from the bag (orange, but you can experiment with the taste - apple, for example) and leave it all in the refrigerator until the evening. Before dinner, put the rice to cook, at this time heat a frying pan with high sides, add a little vegetable oil, and put the chicken there along with what it was soaked in. Keep it all on high heat for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on the plates, lay out the rice, and place the chicken on top of the rice.

Wednesday.

Breakfast - Omelette with vegetables

Ingredients:

½ cup milk

vegetables – fresh or frozen

Preparation:

This is a “I made it from what I had” type of recipe. We bring any vegetables to half-cookedness in a frying pan - simmer in vegetable oil. Beat the eggs with milk and a pinch of salt, pour in the vegetables and cook the omelet, covered, until the whites thicken.

Dinner - Fish casserole with buckwheat

Ingredients:

1 kg fillet of any fish

1 stack boiled buckwheat

3 onions

50 g hard cheese

ketchup or tomato paste

Preparation:

Chop the onion and fry in oil. Lay out, leaving the oil and lightly fry the prepared fish in this oil. Then place in layers in a deep frying pan:

1st – buckwheat porridge

2nd – 2 tbsp. l. ketchup

3rd – fish

4th – bow

5th – fish

6th – 2 tbsp. l. ketchup

7th – grated cheese.

Then put it in the oven and bake until tender, until golden brown.

Dinner - Fish cutlets “Health”

Ingredients:

500 g fish fillet

8 slices wheat bread

1 stack milk

2 pcs. Luke

2 carrots

2 tbsp. vegetable oil

4 tbsp. l. sour cream

4 tbsp. l. breadcrumbs

salt, ground black pepper to taste

Preparation:

Grate the carrots, chop the onion, fry in vegetable oil. Pre-soak the bread in milk. Pass the fish fillet through a meat grinder along with bread and carrots and onions. Add salt, pepper, egg to the mixture and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a frying pan. Then pour the cutlets with sour cream diluted in water and cook in the oven until cooked. Serve greens and baked potatoes as a side dish.

Thursday.

Breakfast - Oatmeal with fruits and nuts

Ingredients:

1 stack oatmeal

1 stack water

1 stack milk

1 stack finely chopped fruit

2 tbsp. l. finely chopped nuts

1 tbsp. spoon of butter

salt and sugar to taste

Preparation:

Add salt and sugar to boiling water cereals and cook the porridge for 5-7 minutes. then pour in hot milk and cook until done. Add butter, fruits, and nuts to the oatmeal.

Dinner - Soup "Spring"

Ingredients:

400 g chicken

400 g cauliflower

1 piece each onions and carrots

20 g celery

160 g spinach

250 g green peas

parsley

For the white sauce:

20-30 g flour

chicken broth

For leison:

140 g cream

Preparation:

Cover the chicken with water and cook until done. Then strain the broth and cut the chicken into pieces. Finely chop the vegetables, add green peas, pour in a little broth and simmer until tender. Finely chop the spinach and simmer with the addition of broth. Prepare white sauce from browned flour and broth. To prepare leison, mix raw yolk with cream and salt and boil in a water bath until sour cream thickens. Into the boiling chicken bouillon put the stewed vegetables, white sauce and boil everything. Before serving, cool the soup slightly, season with lemonade and sprinkle with chopped herbs.

Dinner - Stuffed zucchini

Ingredients:

2 young zucchini

300 g of prepared minced meat (mix it with onions and herbs)

½ cup rice

1 onion

1 carrot

1 clove of garlic

1 stack broth or water

2 tbsp. sour cream

1 tbsp. tomato paste

salt, pepper, herbs

Preparation:

Cut the zucchini crosswise into pieces 3 cm wide, remove the pulp. Boil the rice. Mix rice with minced meat. Stuff the zucchini with the mixture, place in a deep dish and pour in the sauce. The sauce is prepared as follows: lightly fry onions, carrots and chopped zucchini pulp, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Simmer the zucchini in the sauce, covered, for 30-45 minutes.

Friday

Breakfast - Cheesecakes with baked goods

Ingredients:

500 g cottage cheese

100 g sugar

2 pcs. banana (or any other fruit for baking)

1 tsp baking powder for dough

Preparation:

Mix the cottage cheese, pureed through a sieve, with the egg, sugar, flour and baking powder. Peel the bananas, cut into pieces and add to the curd mass. Divide the dough into 10-12 equal parts, shape into cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.

Dinner - Fish pudding

Ingredients:

700 g of any fish (or prepared fillet)

60 g butter

1/4 l milk

50 g hard Parmesan cheese

20 g crushed crackers

salt, pepper, nutmeg.

Preparation:

Cut raw fish, remove bones and skin, chop so that it becomes a homogeneous mass (can be passed through a meat grinder). Prepare white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When it thickens, set aside and cool. Pour the sauce into a bowl, add the yolks, grind, add minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Grind thoroughly and mix with beaten egg whites. Place in a pudding tin, greased with butter and sprinkled with breadcrumbs, and steam for about 1 hour. You can bake it in the oven instead of boiling. When the edges are slightly browned, run a knife around the pudding, attach a round dish to the mold and tip it along with the mold onto the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.

You can cook for dinner delicious pink salmon steaks.

Ingredients:

1 pink salmon, cut into 8 identical steaks

4 tbsp. flour

6 tbsp. vegetable oil

1 tsp salt

1/2 tsp. red pepper

2 tbsp. rosemary

50 g butter.

Preparation:

Mix flour with salt and pepper. Pieces of pink salmon are well breaded in flour. Fry in oil for 5 minutes on one side and 3-4 minutes on the other.

Use a slotted spoon to place the finished fish on a napkin to get rid of excess oil, and then transfer it to a dish suitable for baking. Sprinkle the fish with rosemary. Place thin sheets of butter on top of the spices so that they cover the fish. Place the dish with fish in an oven preheated to 220ºC for 5 minutes. The aroma is simply unearthly! Serve pink salmon steaks with green salad and mashed potatoes.

As you can see, there are practically no exotic items on the proposed menu for the week. Just like there is no fried meat or dumplings there. Let such tasty, but rather heavy dishes become festive - that is, very rare dishes on the table. Get ready more salads, buy fruit more often and eat not “out of habit”, but when you are hungry - and everything will be fine!

Larisa Shuftaykina

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

The main thing in the article

The main aspect of a healthy lifestyle is proper nutrition.

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

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

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

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

Basic rules of healthy eating

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

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

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

Healthy eating for weight loss: basic principles and menu

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

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

The basic menu looks like this:

Breakfast 7.00–8.30: 1 dish, fruit and tea

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

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

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

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

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

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

Healthy eating for children and teenagers

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

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

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

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

Healthy eating program for every day

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

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

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

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

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

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

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

Healthy eating - recipes

Vegetables under a cheese cap in the oven

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

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

Vegetarian rice with pineapple

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

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

Meringue crumbs

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

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

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

Many people live disease-free thanks to their own efforts. You can live an interesting, rich life for many years, and it will become happy for you. Lifestyle is your personal style. Make it better.

Quality selection food products leads to good results

Healthy food theory seeks to solve global problem. I wanted to improve my health, make my body stable, fully assimilate all valuable elements, so that the metabolic process would be restored in a timely manner - a guarantee and a guarantee good health. I started eating at set hours, taking into account the set of dishes and their quantity. To a normal person Without health problems, doctors recommend eating up to 4 times a day. At that moment I had a whole bunch of diseases based on which I developed a program to improve my body. I had heart problems, I needed to regain weight, get rid of gout, all my joints ached, headaches bothered me, my blood pressure gave me surprises. I decided to gather my courage and become healthy. I’ll let you know in advance that I succeeded.

I started my healthy diet by drawing up a table

It included the selections I needed with vitamins. You should know this list of products and change their consumption daily, alternate, even in small quantities.

1. Peas for soups, spinach, brain peas, buckwheat, green onions, vegetable oil (preferably corn).

2. Butter no more than 20 grams per day, meat up to 3 times every seven days, liver, lactic acid products, fish three times, eggs, beans.

3. Flour, cereals, bran bread, oatmeal, beef liver, pumpkin seeds, vegetables, berries, fruits, if you want milk, then drink it diluted with water.

4. Apples, celery, kohlrabi, corn, nettles, soybeans, banana, pear, watermelon, eggplant, squash, red and yellow sweet peppers.

5. Hot peppers, tomatoes, cucumbers, pumpkin, turnips, carrots, radishes, parsnips, parsley, radishes, mint, orange, these products contain vitamins E, A, C, together they enhance the effect.

Turkey contains omega 3, its composition is similar to fish

My breakfast is 1/3 of the entire daily portion, for lunch and dinner I leave 1/4 of the entire diet. Four meals a day is considered the best option. With this nutritional system, our body better absorbs all the vitamins that come with food. Proper nutrition is inseparable from a healthy lifestyle, I had to distribute the food according to the time of consumption, taking into account their properties and energy content. Foods with a high percentage of protein, which include fish, beans and meat, should be eaten in the morning or at lunch. They activate the central nervous system. Eat two hours before bed dairy products, fruits and vegetables, turkey with a slice of bread (required) and cheese, they produce melatonin, which improves sleep.

These products relieve the burden of the digestive process. Do not drink coffee and tea before bed, the nervous system will be activated and sleep will be disturbed. Food should not be hot or cold. For complete absorption of food, it must be very carefully rubbed with your teeth so that it is completely enveloped in saliva. This helps reduce the burden on the stomach; it has no teeth. Don't talk over dinner, do without TV.

Food taken at time helps prevent stomach and intestines. You need to eat a little, within the limits of what is permissible, which reduces the load on the stomach, do not overeat, this will lead to the accumulation of fats in the body, diseases will appear, and your health will decrease. the immune system. If you follow proper nutrition, they will noticeably disappear pain syndromes diseases. A healthy lifestyle depends on sports, I continue to do gymnastics, and I quit smoking. Eliminate hot peppers from your menu and your heartburn or gastritis situations will decrease, and gout will recede.

The best menu is considered to contain meat no more than 250 grams per serving, fish the size of a palm per person, lactic acid products, vegetables and fruits. Food containing carbohydrates satisfies the feeling of hunger for a long time, but does not bring great benefit. I kept products made from flour and sugar to a minimum. Sweets were replaced with honey. The dish should always be prepared before consumption, eaten freshly or should be today's. Otherwise it is useless. I try to diversify my diet and eat balanced meals.

I'll take it for lunch homemade food and have a snack of 8 pieces. nuts, almonds, dried fruits, green vitamin salad or fermented milk products, I nibble on raw vegetables and fruits, because they contain vitamins with a large number of microelements. With this food, the metabolic rate in the body increases. It is recommended for people with increased body weight and people who are prone to depression to eat only raw fruits and vegetables. In spring and summer, I increase plant foods on the menu. In winter, I added foods rich in protein and fat to my food.

Weight begins to gain when there is an energy imbalance. Try to calculate the value of your diet in advance. It will seem difficult at first, but then you will think differently. Get into the habit yourself and teach your children to eat a piece of black bread with honey in the morning on an empty stomach 20 minutes before meals. Honey, like iodine, creates a gentle cleansing of the stomach.

Extra efforts to stay healthy

When purchasing food products, we try to accurately determine their origin, purity and quality of each product, but we do not always remember about the water we regularly use. The quality and taste of the prepared dishes depends on it. I apportion protein, fat and carbs. On average, the ratio of nutrition components is 1:1:4; for people who do light work – 1:0.8:3; and heavy physical activity - 1:1:5. When treating my heart, I use a lot of red tomatoes. They contain lycopenes, which destroy free radicals and have a powerful oxidative effect, preventing cell overgrowth. Drink tomato juice. It has been proven that heat-treated tomatoes are much healthier.

I add weight-loss spices to my food: cinnamon lowers cholesterol levels, burns fat, and cardamom and pepper remove them from the body. I eat cabbage, it has properties that destroy diseased cells and improves immunity. Low and high pressure is restored by increased drinking of water up to 10 glasses per day. Celery, cucumbers, greens absorb water, swell and cleanse the intestines like a broom, there will never be constipation. When heartburn and belching appeared, I drank kefir with 4 cloves of garlic, which relieves the destruction of the esophageal mucosa. You can’t drink mint at this moment, it opens the esophagus, carbonated water, any fatty foods. Chocolate increases acidity and opens the esophagus.

Liver and meat of different varieties are champions in iron content, which ensures oxygen exchange in the body. In women with menstrual cycle iron is lost, which causes strong sharp pains. Recommended by experts in critical days Eating these foods restores iron consumption and reduces pain. Ginger and lemon juice help joints. Lingonberries, their leaves and cranberries leach into the body. The blood from meat is especially acidic.

All green foods are rich in vitamin K

It must be consumed with vegetable oil, just a little is enough. To prevent plaques from depositing on blood vessels, the body needs vitamin K; with it, calcium does not harden. 10 young leaves (no more) of sorrel per day, collected before July 1, are enough; late collection will cause kidney stones. Wash the picked greens, put them in water and can be stored for 3 days. I do this with dill and parsley. I preserve vitamins in soups: I put water on the fire, boil for 5 minutes, throw in salt, it will remove the remaining oxygen from the water, and only then do I put the food in boiling water. All ingredients included in the soup will remain intact. The leader in vitamin K content for blood clotting is spinach. There is a lot of it in broccoli and watercress. Without it, bones will break easily.

Eat potatoes before 2 pm, then absorption decreases and everything goes into fat. Never eat the same food in the evening that you already ate during the day. Be healthy.

Lidia Petrovna Smirnova, Yelets city, Russia.

Nowadays, healthy eating and a healthy lifestyle are becoming more and more popular. People want their body to work stably, fully assimilate everything useful material and elements.

Nowadays, healthy eating and a healthy lifestyle are becoming more and more popular. People want their body to work stably, fully assimilate all useful substances and elements, so that the metabolic process occurs quickly and correctly - after all, this is the key and guarantee of good health.

With proper nutrition need to eat in certain time . Due to this, food has the ability to distribute the required amount of calories throughout the day. Of course, you need to take into account the set of dishes and their number. Physically healthy person experts recommend doing eating three or four times a day. There are some diseases of the digestive system in which you need to eat 5-6 times a day.

A person's breakfast should be equal to a third of his total daily diet, and lunch and dinner should be a quarter of his daily diet.

But still, a large number of nutritionists agree with each other that four meals a day is the most best choice. After all, it is thanks to such a nutritional system that our body has the opportunity to best absorb the nutrients and vitamins contained in food.

For proper nutrition and a healthy lifestyle you need distribute products according to reception hours. And this should be done by paying attention to their composition and energy potential. For example, foods containing a high percentage of protein, such as fish, legumes and meat, should be eaten in the morning or at lunchtime. After all, they tend to increase the activity of the central nervous system. And in the evening you should eat fermented milk products with fruits and vegetables. Such products will not burden the digestive system. You should not drink coffee and tea at night, because they can activate the nervous system, which will lead to sleep disturbances.

When you serve food, make sure that its temperature does not exceed fifty degrees and does not fall below ten. In order for your body to digest food well, you need to chew it very well. You should not talk at the table or watch TV, because all this can be very distracting. correct reception food. This process of eating will not contribute to proper nutrition, but can only harm your body.

Try to eat on a schedule and not break it. Proper and systematic nutrition contributes to preventive work gastrointestinal tract. Naturally, you need to eat in moderation, without going beyond what is reasonable, since overeating can lead to the accumulation of fat in the body and cause a wide variety of diseases, as well as reduce the activity of the immune system.

If we eat right, we will be able to reduce the manifestation of chronic diseases that accompany us in our lives for long years, however, you shouldn’t forget about a healthy lifestyle in general - sports and lack of bad habits no one has canceled yet. For example, if you exclude hot pepper from your diet you can reduce the number of times when you are bothered by heartburn or gastritis.

Regarding proper nutrition and the question of age category, then it’s worth a little thought here. After all, in at a young age you can afford something that, as an adult, should be excluded from your menu. After all, young and digestive system“more powerful” and healthier. But people who have already turned fifty should avoid highly salted foods, which can provoke hypertensive crisis. A person of this age and older must eat more products which contain calcium, which is necessary prevention osteoporosis.

In general, the most optimal diet should be considered to be one that contains meat, fish, dairy products, and is supplemented with vegetables and fruits. Food that contains a lot of carbohydrates can satisfy hunger well, but such food does not bring very much benefit. Flour products and sugar should be kept to a minimum. It is better to replace sweets with honey.

Let's move on to general basics proper nutrition:

1. Food should always be freshly prepared or at least fresh from today. Otherwise, its dietary qualities will tirelessly deteriorate. You will get the most benefits from fresh food.
2. You should eat a varied and balanced diet. If you're at work, it's best to take home-cooked food with you, but don't snack on "harmless" cookies or, worse, hamburgers and hot dogs. At work, it will be useful for you to eat, for example, dried fruits, green vitamin salad and dairy products.
3. Raw vegetables and fruits must be included in the diet of every person who wants to eat right and lead a healthy lifestyle. After all, it is in raw vegetables and fruits contain the most a large number of vitamins and microelements. This food increases speed metabolic processes in organism. Especially overweight people and those who are prone to depression need to eat raw fruits and vegetables.
4. As for the seasonality of food, we must take into account what season it is. For example, in the spring-summer period it is necessary to increase the number plant food. In winter, on the contrary, you should add to your diet those foods that are rich in proteins and fats.
5. Weight begins to increase when there is an energy imbalance. And this means that you need to keep an eye on energy value your diet and calculate it in advance. At first glance this may seem difficult to you, but in reality it is not.
6. Mandatory rule In proper nutrition, it can be considered that it is forbidden to combine incompatible dishes. This can lead to heartburn, bloating, constipation, and bitterness in the mouth, which is at least unpleasant.
7. You need to remember once and for all that you should eat slowly, chewing your food thoroughly. This will help reduce stress on your stomach and give you the most pleasure from your meal.

We hope that you will draw certain conclusions for yourself from our article on how to eat healthy, O healthy way life. Enjoy every meal you have. Delicious and healthy food to you.

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

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

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

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

Basic principles of proper nutrition for weight loss

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

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

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

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

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

• candied fruit;
• nuts;
• dried fruits.

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

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

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

Proper nutrition: menu for every day

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

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

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

Menu for athletes: proper nutrition options

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

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

Menu option

Proper nutrition for the whole family

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

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

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

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

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

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

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

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

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

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

But the following are suitable for almost any family:

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

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

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

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