Proper diet nutrition: planning menus and ready-made recipes

Various health problems, skin, weight, well-being sooner or later make us think about proper nutrition. Proper nutrition is not always a strict diet, not the absence of goodies in the diet, not being exhausted. This is a lifestyle that must be approached consciously.

eat healthy- this is the basis on which the overall healthy and vigorous state of the body, excellent mood, external attractiveness and performance are built.

The principles of proper nutrition

Proper nutrition is based on the following principles:

1. Variety of diet. To lose weight, it is not necessary to eat only kefir and cucumbers! The menu must be tasty, healthy, varied.
2. Power fraction. The daily calorie intake should be divided into three main meals and one or two snacks. Breakfast - 30%, lunch - 35%, dinner - 25%, two snacks - 10%. There are cases when a person is shown three meals a day, for example, in the case of carbohydrate metabolism disorders, with insulin resistance. And in some cases, such as fatigue adrenal syndrome, five meals a day are needed, fasting will do more harm than good.
3. Most of the menu should consist of natural products, without artificial additives, sugar and sweeteners.

At the same time, the diet should fall within the norms for calories, proteins, fats, carbohydrates, if, in addition to switching to proper nutrition, you have the task of regulating your weight.

There are a few more principles that will help you change your diet for the better.:

• drink enough (at least 2 liters per day) of clean water;
• eat when you started to feel hungry - it is very important to eat exactly when you are hungry, preferably without snacks, to prevent insulin resistance, ideally - three meals a day;
• chew every bite well, and even more, eat slowly, consciously, chew with a fork aside;
• eat in a calm state;
• focus on the process while you eat;
• eat seated, preferably with both feet on the ground;
• move actively during the day - at least 10, 000 steps per day have not been canceled;
• eat freshly prepared foods;
• eat more fiber - fresh fruits and vegetables;
• eat fish at least twice a week to get omega 3 fatty acids from food.

How to start the transition to proper nutrition

Switching to a new type of power supply consists of five steps:

1. Eliminate food that is not beneficial to the bodycontaining so-called "empty calories". These are pastry, pastry, desserts, sausages and semi-finished products, mayonnaise, sauces.
2. Eliminate alcohol. Studies show that these drinks affect the neurons in the brain responsible for appetite. The more a person drinks, the more he eats. In addition, the intake of alcoholic beverages is often accompanied by various snacks, snacks, which is highly undesirable.
3. Keep track of your water balance. Every day you need to drink at least 1. 5 liters of pure water. The approximate rate is calculated by the formula: 30 milliliters per kilogram of ideal weight.
4. Make a diet. As already mentioned, it is necessary to divide the daily calorie content into several meals. For everyone, set the most convenient time and respect it. The schedule should be approximately the same for every day.
5. Gain strength and patience. Moving to a new lifestyle can be difficult.

In fact, the process of changing habits is extremely complex. The usual tips don't help. Don't read the Internet weight loss reviews about magical diets. In fact, only two percent of people manage to lose weight alone, without damage to health, at home. In all other cases, qualified help from weight loss specialists is required. These are nutritionists, psychologists and personal counselors.

List of products for proper nutrition

When devising a healthy meal plan, be sure to include the following products on your menu:

1. Sea fish and seafood. Fish oil reduces the risk of cholesterol plaques, heart attacks and strokes. The presence of fish in the diet improves the condition of hair and nails. Omega 3 fatty acids are structural components of cell membranes. They are necessary for the plasticity and fluidity of cell membranes. The cardiovascular system and the brain are the first to suffer when Omega 3 fatty acids are deficient, as they need the most DHA acids (the highest concentration of DHA is in the brain, especially in the gray matter). The lack of plasticity of the cell membranes of the brain leads to a decrease in human cognitive abilities, psycho-emotional disorders.
2. Egg. Prevent stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein and we need protein for the functioning of many body systems: they are both the building material of the body's cells and the basis of the immune and enzyme systems.
3. Berries. Any berries slow down the aging process in the body. They should be on the table for those with diabetes and overweight. Berries are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in large quantities in fresh berries such as sea buckthorn, blueberries, grapes, cranberries, mountain ash, currants and pomegranates.
4. Legumes. They perfectly satisfy hunger, provide the necessary energy, improve the digestion process. Don't forget that all legumes must be soaked before cooking.
5. Whole grains. Whole wheat bread and pasta saturate the body with the "right" carbohydrates that are safe for the silhouette. And wholemeal flour dishes prevent the onset of obesity, heart disease and diabetes.

6. Dairy products. Those who are afraid of getting better should choose low-fat dairy products with no added sugar.
7. Vegetables. They should be on the table of any person who monitors their diet. Orange and red vegetables are considered particularly useful.
8. Olive oil. Removes toxins from the body, lowers cholesterol, takes care of liver health.

What foods should be avoided

Some foods are contrary to the principles of healthy eating. It is necessary to exclude them from the diet or to minimize their use.These include:

1. Canned food purchased. In order for meat, fish, vegetables and legumes to be stored for a long time, the producers add dyes and preservatives, a lot of salt and vinegar. Preference should be given to home canning, but you shouldn't get carried away either.
2. Sauces based on mayonnaise. Loved by many, cheese, garlic, hot sauces and others are prepared with mayonnaise. This seasoning adds no benefit to the dish.
3. Smoked meats. When smoking meat and fish, a lot of salt is added. Eating such foods burdens the kidneys.
4. fried foods. Often they are cooked with low-quality oil, which leads to excess weight.
5. Sweet carbonated drinks. They contain a lot of sugar, which is deposited on the body in the form of extra pounds.
6. Sweets. They are called "fast" carbohydrates. If they are not consumed immediately, they will turn into excess weight.

How to make a correct nutritional menu, what to look for

To make a diet of proper nutrition, you need to take into account all your characteristics. There is no universal menu, just as there are no identical people. For example, the standard menu will not be good for a gluten intolerant person, as it contains it. First you need to establish what restrictions individual diseases can impose and, observing them, personally adapt the menu for yourself. It is advisable to consult a doctor or nutritionist.

calories- this is the amount of energy that is formed during the breaking down and processing of food. It ranges from 1800 to 3000 kcal per day, depending on: age, lifestyle, metabolic rate.

If you lead an active lifestyle and do a lot of sports, your menu will be more high-calorie due to protein foods than the average person - for active muscle growth and maintaining a fast metabolism.

With a sedentary lifestyle, however, it is necessary to reduce the proportion of unhealthy carbohydrates and fats in order not to gain weight, since the excess calories consumed are not burned.

The approximate ratio of substances per day is:

• Proteins - 25-35%
• Fat - 25-35%
• Carbohydrates - 30-50%

Proteins are high molecular weight nitrogen-containing substances, consisting of amino acid residues linked by peptide bonds.

By origin, proteins can be divided into animals and vegetables. Animal protein sources include all meat products, fish, eggs, fatty cheeses. Plant proteins are found in green leafy vegetables, greens, seaweed, legumes, nuts and seeds.

General recommendations for protein intake- 1-2 g / kg of weight. That is, if your weight is around 60 kg, you need 60-90 grams of protein, half of which should come from vegetable protein.

Also an important point - an excess of protein in the diet can lead to rather sad consequences - this is a big burden on the liver, kidneys and the detoxification system as a whole.

Fatthey are organic compounds consisting of glycerol esters and fatty acids. Fats are vital for us, especially for women. And we, as usual, if we follow a diet, first of all we reduce the consumption of fat.

Fats are divided into saturated and unsaturated, which in turn are divided into monounsaturated and polyunsaturated. Saturated fats include all animal fats, butter and coconut oil. Unsaturated fats are all vegetable fats, avocados, nuts, olives, seeds, fish and seafood.

It is important to monitor the ratio between saturated and unsaturated fats, since usually the preponderance tends towards the former, although the opposite is better, since they are the unsaturated fats at the base of all cell membranes.

The norm of fats for an adult is 1. 5-2 g / kg.

When eating fats, keep in mind the Omega 3 to Omega 6 ratio, which ideally should be 5/1. This means that the Omega 3 fatty acids in the diet should be higher. Western diets do not contain omega 3 fatty acids and contain excessive amounts of omega 6 fatty acids compared to the diet on which humans evolved and their genetic patterns have been established. The excess of omega 6 polyunsaturated fatty acids (PUFAs) and the very high omega 6 / omega 3 ratios found in today's Western diets contribute to the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases, while high levels of PUFA omega 3 have an inhibitory effect.

Carbohydratesthey are inorganic compounds containing carbon (C) and hydroxyl groups (OH). Carbohydrates act as the main substrate for energy production in our body. In addition, carbohydrates are the most important participants in digestion, they stimulate the work of the large intestine.

Carbohydrates can be divided into simple and complex. Simple carbohydrates are water-soluble white crystals with a sweet taste. They have a high glycemic index and significantly increase blood glucose levels. These include all white flour products, pasta, preserves, jams, honey, sugar and some dairy products. Complex carbohydrates, in turn, have a mechanical effect on the intestines, they do not cause such a significant increase in insulin and blood sugar. Sources of complex carbohydrates are grains, vegetables, fruits, berries and legumes.

The carbohydrate intake rate is 3-5 g / kg of weight. With moderate and high physical activity, the requirement can increase up to 7 g / kg of body weight.

The following are examples of an average diet of proper nutrition for every day for a child, a woman and a man. In any case, you need to make changes to your degree of activity and your tastes. Everyone should avoid large amounts of sugar, soda, flour, convenience foods, and fast food. You need to eat fractions up to 4-5 times a day and get the main amount of food in 1 half of the day.

Women

On average, a woman needs to eat about 1800 - 2000 kcal. The fair sex has a slower metabolism than men, so they gain weight faster. At the same time, the growth of muscle mass is difficult, unlike in men.

During pregnancy, there is an active growth of another creature and, in a sense, you really need to "eat for two". The calorie content of the diet for a pregnant woman should be between 2500 and 3500 kcal, so that there are enough nutrients for the growth of the baby and further lactation. Otherwise, the embryo "gets" what it needs from the mother's own body, destroying the teeth and reducing the overall weight.

Men

In men the metabolism is much more active, by nature there are more muscle tissues that require active nutrition with protein foods. On average, a man eats about 2000 - 2900 kcal per day. The calorie content of food increases especially in youth, during the period of muscle development and rapid growth.

Sons

Throughout life, a person grows so actively and develops only in childhood. Therefore, the calorie content of a baby's food should increase roughly every six months. When practicing in the sports sections, the coach will help to adjust the norm, taking into account the loads, and if the child is prone to obesity or low weight, the pediatrician and nutritionist will help. Each age has its own norm, depending on the needs of the moment. After 12-13 years, the calculation is almost the same as for an adult, taking into account active sexual development.

It is also necessary to distribute proteins, fats and carbohydrates correctly throughout the day.The basic distribution rules are as follows:

• Breakfast- complex carbohydrates. The optimal solution is to take cereals. Don't forget, however, that breakfast, in addition to complex carbohydrates, should include proteins and fats for a balanced diet. Porridge can be supplemented with oils, you can eat one or two more eggs.
• Dinnercomplex carbohydrates, white meats and vegetables. Perfect for stew with salad.
• Dinner- poultry, fish, eggs. Reduce the amount of carbohydrates consumed in the evening by adding more protein. Carbohydrates are needed for energy, proteins for cell and tissue regeneration.
• Eliminate usefast carbohydratesafter 16. 00.
• Include snacks, if it is difficult to endure the intervals between main meals, preferably fat.

Menu planning for proper nutrition

Try to create the right menu yourself. Feel free to include in your diet what you love, remember only moderate amounts of food in portions and the correct ratio of BJU. To do this, you can use ready-made menu examples, widely and variously presented on the Internet.

Breakfast

Try not to skip the morning meal. It is he who plays an important role in good health throughout the day.

Example of breakfast menu:

• Porridge + fruit or nuts + honey.
• Omelette + cheese + rye bread.
• Cottage cheese + fruit + honey.
• Oatmeal.

Dinner

Lunch is traditionally the main part of the daily diet in Russia. By skipping lunch, you can cause an increasing feeling of hunger in the evening, so it will be difficult to get rid of overeating.

Example of a lunch menu:

• Meat, fish + garnish + vegetables.
• Vegetable soup + meat, fish.
• Stewed vegetables + meat, fish.

Mandatory components of a healthy lunch are complex carbohydrates and proteins.

Dinner

It is generally accepted that a full dinner should be no later than 2-3 hours before bedtime. But skipping dinner can affect sleep deterioration, cause increased hunger.

Example of a dinner menu:

• Chicken, fish + vegetables.
• Vegetable salad + eggs.
• Vegetable Casserole.
• Vegetable salad with quinoa or other grains.

Snacks

If you struggle with three clean meals a day, you can and should add snacks. Fatty snacks, such as nuts, are best.

Recipes for proper nutrition

In order for proper nutrition to easily enter life, become an integral part of it, it is necessary to take care of the diversity of the diet. You can buy a cookbook with photos and step-by-step instructions. The recipes are on thematic sites. Here are some interesting options.

Protein pancakes

The fastest breakfast is protein or protein pancakes. Even a novice cook can cook them.

Ingredients:

• dry protein mix for cooking - 100 grams;
• any milk - 100 ml;
• sugar substitute or berry syrup;
• any fruit or berries for decoration, serve.

Mix the ingredients until smooth. Cook the pancakes in a dry pan without adding oil.

Curd dessert with fruit and jelly

The favorite dessert of schoolchildren is cottage cheese with fruit. It can replace sweets, various pastries, pastries. It is very easy to prepare and does not even need to be baked in the oven.

Ingredients:

• fat-free cottage cheese - 200 grams;
• low-calorie sour cream or Greek yogurt - 100 grams;
• sugar substitute or honey to taste;
• a spoonful of lemon juice;
• a bag (15 grams) of gelatin;
• 100 milliliters of water;
• any fruit.

Dissolve a bag of gelatin in water, let it swell. Mix with the ricotta, sour cream, sugar substitute until a homogeneous mixture is obtained. You can whisk with a mixer or blender. Put the bottom of the bowl with fruit, on top - the curd layer, on top of the berries. Refrigerate for an hour.

Cheesecake with bran and banana

Another simple recipe for starters is light, cheap and simple cheesecakes with banana and bran.

Ingredients:

• fat-free cottage cheese - 300 grams;
• a chicken egg (only proteins can be added);
• Banana;
• whole wheat flour - 3 tablespoons;
• bran - 2 tablespoons;
• a pinch of salt;
• sweetener to taste.

Mix all the ingredients and cook in a dry pan without adding oil. The flour can be substituted with ground oatmeal in a coffee pot.

radish salad

A quick and easy dinner recipe for beginner chefs of proper nutrition.

Ingredients:

• radish - 150-200 grams;
• a mixture of lettuce leaves - 100 grams;
• a small carrot;
• a bunch of green onions;
• three cloves of garlic;
• Salt to taste;
• vegetable oil for dressing.

Finely chop the vegetables and herbs, mix with vegetable oil, rub the garlic on a fine grater.

beetroot salad

The simplest, most delicious and familiar salad from childhood is beetroot.

Ingredients:

• boiled beets - a small one;
• two or three minced garlic cloves;
• three tablespoons of sour cream or Greek yogurt;
• salt.

Mix all the ingredients. Serve with parsley.

Salad with tuna

A good dinner option is a salad with tuna.

Ingredients:

• canned tuna in its own juice - one can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• a cucumber;
• a light bulb;
• a mixture of lettuce leaves;
• olive oil for dressing;
• a little lemon juice;
• salt.

Cut the ingredients, mix, season with lemon juice and olive oil.

Vegetable soup with chicken

Soups must be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetables with chicken.

Ingredients:

• two small potatoes;
• a light bulb;
• a carrot;
• pepper;
• tomato;
• chicken fillet.

Cut the chicken into cubes, boil. Add vegetables, salt to the broth, cook until tender. When serving, you can decorate with aromatic herbs.

Carrot soup

In the ranking of the most interesting TOP dishes for proper nutrition, carrot soup occupies a leading position. Most people are skeptical about it. It is believed that such food cannot be tasty. But, after preparing carrot soup properly once, many leave it in their diet.

Ingredients:

• three large carrots;
• two potatoes;
• a spoonful of butter;
• a light bulb;
• three cups of chicken broth or water;
• salt, spices (curry, ginger, cardamom).

Boil the vegetables until tender. Beat in a blender until puree, adding broth, butter, spices.

Brussels sprout soup with cream

This soup can be cooked on the stove or in a slow cooker.

Ingredients:

• chicken broth - liter;
• Brussels sprouts - 300 grams;
• a carrot;
• leek - half a root;
• onion - one piece;
• two tablespoons of butter;
• two or three potatoes;
• 100 milliliters of cream;
• an egg;
• salt, ground black pepper, nutmeg, bay leaf.

Boil the vegetables until tender. Beat in a blender until smooth, adding broth, cream, butter, spices.

Tomato soup

You can quickly cook tomato soup for dinner. This is a delicious, unusual, yet simple and healthy dish.

Ingredients:

• tomatoes - 1 kilogram;
• onion;
• a few cloves of garlic;
• cream - 100 milliliters;
• two tablespoons of olive oil;
• salt, oregano, basil.

Blanch the tomatoes with boiling water, remove the skin and cook over low heat with the addition of onions. After acquiring a uniform consistency, add oil, spices, salt.

light stewed cabbage recipe

You can stew cabbage in a saucepan, slow cooker, or regular skillet. This simple dish can be a good dinner or a side dish for lunch.

Ingredients:

• white cabbage - 500 grams;
• small bulb;
• carrot;
• two tablespoons of vegetable oil;
• salt, black pepper.

Finely chop the onion and cabbage, grate the carrots. Cook in a pan with oil and water until tender.

Baked chicken with vegetables

The perfect lunch is baked chicken with vegetables.

Ingredients:

• chicken fillet;
• pepper;
• tomatoes;
• onion;
• carrot;
• Potato;
• two tablespoons of vegetable oil or low-fat sour cream.

Cut vegetables and meat into pieces, put them in a mold, add butter or sour cream. Bake until cooked, about 30-40 minutes.

Chicken fillet in mustard sauce

This option is suitable not only for everyday dinner, but also for a festive party.

Ingredients:

• chicken fillet - 500 grams;
• a carrot and an onion;
• three tablespoons of low-fat sour cream;
• two spoons;
• two teaspoons of flour;
• a glass of boiling water;
• a little vegetable oil.

Marinate the meat in advance in sour cream and mustard, leave it for an hour and a half. Fry carrots and onions in a pan, add meat, boiling water. Simmer.

Zucchini Casserole

An interesting option for dinner or lunch is a casserole with zucchini.

Ingredients:

• vegetable marrow;
• a light bulb;
• a pepper;
• tomato;
• two or three eggs;
• 200 milliliters of kefir or low-fat sour cream;
• some low-fat cheese;
• salt, pepper, aromatic herbs to taste.

Cut the vegetables into thin strips. Arrange in layers, smearing with sour cream or kefir. Bake in the oven for 40-50 minutes. Sprinkle with cheese and herbs before serving.

Dietary pilaf with chicken

Pilaf is usually cooked with pork. It turns out quite fat, heavy. A healthy, but no less tasty alternative is chicken.

Ingredients:

• chicken fillet;
• carrot;
• onion;
• rice (shiny or brown) - a glass;
• water - two glasses;
• two tablespoons of vegetable oil.

Cut the chicken breast into cubes, fry with onions and carrots over low heat. Pour a glass of rice, pour in the water and simmer until tender.

Proper nutrition is a tasty, healthy and varied diet that gives not only a good figure, but also good health and good health.