Correct nutritional diet: menu preparation and ready-made recipes

Various problems related to health, skin, weight, and well-being sooner or later make people think about proper nutrition. Proper nutrition is not always a strict diet, not a lack of delicacies in the diet, not exhausting a person. It is a way of life that must be approached consciously.

Healthy eating- this is the basis on which the body's general healthy and vigorous state, excellent mood, external attractiveness and performance are built.

Basic principles of proper nutrition

Proper nutrition is based on the following principles:

1. Dietary variety. You don't just have to eat kefir and cucumbers to lose weight! The menu should be tasty, healthy and varied.
2. A fraction of performance. 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 a strict three-times-a-day diet, for example, in case of carbohydrate metabolism disorders, insulin resistance. And in some cases, such as Adrenal Fatigue Syndrome, which requires five meals a day, fasting does 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 must comply with the norms of calories, proteins, fats, and carbohydrates, if the task is to adjust the body weight in addition to the transition to proper nutrition.

There are a few other principles that will help you change your diet.:

• drink enough clean water (at least 2 liters per day);
• eat when you feel hungry - it is very important to eat exactly when you are hungry, preferably without snacks, to prevent insulin resistance, ideally - three times a day;
• chew each bite well, and even more than that, eat slowly, consciously, chew the fork aside;
• eat in a calm state;
• concentrate on the process while eating;
• eat sitting, preferably with both feet on the floor;
• move actively during the day - at least 10, 000 steps per day are not deleted;
• eat freshly prepared food;
• eat more fiber - fresh fruit 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

The transition to a new type of nutrition consists of five steps:

1. Eliminate foods that are not beneficial for your bodycontains so-called "empty calories". These are pastries, sweets, sweets, sausages and semi-finished products, mayonnaise, sauces.
2. Remove the alcohol. Some studies show that such drinks affect the neurons in the brain that are responsible for appetite. The more someone drinks, the more they eat. Also, the intake of alcoholic beverages is often accompanied by various snacks and nibbles, which is very undesirable.
3. Monitor the water balance. You should drink at least 1. 5 liters of clean water every day. The approximate ratio is calculated using the following formula: 30 milliliters per kilogram of ideal weight.
4. Create a diet. As already mentioned, the daily calorie content must be divided into several meals. Choose the most convenient time for everyone and stick to it. The schedule should be approximately the same every day.
5. Gain strength and patience. Transitioning to a new lifestyle can be challenging.

In fact, the process of changing habits is extremely complex. The usual advice doesn't help. Do not read weight loss reviews on the Internet about magic diets. In fact, only two percent of people can lose weight at home alone without harming their health. In all other cases, the qualified help of weight loss specialists is required. These are nutritionists, psychologists and personal advisors.

List of products required for proper nutrition

When creating a healthy eating plan, make sure to include the following items on your menu:

1. Sea fish and seafood. Fish oil reduces the risk of cholesterol plaques, heart attack and stroke. 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 from a lack of Omega 3 fatty acids, as they have the greatest need for 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 and psycho-emotional disorders.
2. Egg. Prevention of stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein sources, and we need protein for the functioning of many body systems - it is the building material of body cells on the one hand, and the basis of the immune and enzyme systems on the other.
3. Berries. Any berry slows down the aging process in the body. They should be on the table of diabetics and overweight people. Berries are an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are abundant in fresh berries such as sea buckthorn, blueberries, grapes, cranberries, mountain ash, currants, and pomegranates.
4. They are legumes. They perfectly satisfy hunger, provide the necessary energy, and improve the digestive process. Remember to soak all legumes before cooking.
5. Whole grains. Bread and pasta made from whole wheat varieties saturate the body with the "right" carbohydrates, which are safe for the figure. And foods made from whole grain flour prevent the occurrence of obesity, heart disease and diabetes.

6. Dairy product. If you are afraid of getting better, choose low-fat dairy products without added sugar.
7. Vegetables. They should be on the table of everyone who monitors their diet. Orange and red vegetables are considered particularly useful.
8. Olive oil. It removes toxins from the body, lowers cholesterol, and takes care of liver health.

What foods to avoid

Certain foods are contrary to the principles of healthy eating. They should be excluded from the diet or their use should be minimized.These include:

1. Bought canned goods. In order to preserve meat, fish, vegetables and legumes for a long time, manufacturers add dyes and preservatives, a lot of salt and vinegar. Preference should be given to canning at home, but there is no need to abandon it.
2. Mayonnaise-based sauces. The popular cheese, garlic, spicy and other sauces are made with mayonnaise. This dressing does not add any benefit to the food.
3. Smoked meats. A lot of salt is added when smoking meat and fish. Eating such foods puts a strain on the kidneys.
4. fried foods. It is often cooked with low-quality oil, which leads to overweight.
5. Sweet carbonated drinks. They contain a lot of sugar, which is deposited in the body in the form of extra pounds.
6. Sweetness. These are called "fast" carbohydrates. If they are not consumed immediately, they will become overweight.

How to prepare a suitable nutritional menu, what to pay attention to

To prepare a diet for proper nutrition, you need to take into account all its characteristics. There is no universal menu, just as there are no identical people. For example, the standard menu is not suitable for gluten-sensitive people, since it is included. First of all, you need to determine what restrictions each disease may impose and, observing them, adjust the menu personally. We recommend that you consult a doctor or nutritionist.

calories- this is the amount of energy that is generated during the breakdown and processing of food. It varies between 1800-3000 kcal per day, depending on: age, lifestyle, metabolism.

If you lead an active lifestyle and do a lot of sports, your menu will be higher in calories than the average person due to protein-containing foods - in order to maintain active muscle growth and a fast metabolism.

In contrast to a sedentary lifestyle, you need to reduce the proportion of carbohydrates and unhealthy fats in order not to gain weight, since the excess calories you eat are not burned.

The approximate ratio of substances per day is a:

• proteins - 25-35%
• Fats - 25-35%
• carbohydrates - 30-50%

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

According to their origin, proteins can be divided into animal and plant groups. Animal protein sources include all meat products, fish, eggs, and fatty cheeses. Plant proteins are found in leafy greens, vegetables, algae, legumes, nuts and seeds.

General recommendations for protein intake- 1-2 g/kg weight. In other words, if you weigh about 60 kg, you need 60-90 grams of protein, half of which should come from vegetable protein.

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

Fatsorganic compounds consisting of glycerol and fatty acid esters. Fats are vital for us, especially for women. As usual, when we diet, we first of all reduce the consumption of fats.

Fats are divided into saturated and unsaturated, which are 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 pay attention to the ratio of saturated and unsaturated fats, since the overweight usually tends towards the former, although the opposite is also better, since unsaturated fats form the basis of all cell membranes.

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

When consuming fats, keep in mind the ratio of Omega 3 to Omega 6, which should ideally be 5: 1. This means that you should include more Omega 3 fatty acids in your diet. Western diets are deficient in omega 3 fatty acids and contain too much omega 6 fatty acids compared to the diet on which humans evolved and established their genetic makeup. Excessive omega 6 polyunsaturated fatty acids (PUFA) and very high omega 6/omega 3 ratios in today's Western diet contribute to the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases, while omega3 Elevated levels of PUFAs. they have an inhibitory effect.

Carbohydrateinorganic compounds that contain carbon (C) and hydroxyl groups (OH). Carbohydrates serve as the main substrate for our body's energy production. 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 groups. Simple carbohydrates are water-soluble white crystals that taste sweet. They have a high glycemic index and significantly increase blood sugar levels. This includes all products made from white flour, pasta, preserves, jam, honey, sugar and some dairy products. Complex carbohydrates, on the other hand, have a mechanical effect on the intestines, they do not cause such a significant increase in insulin and blood sugar levels. The sources of complex carbohydrates are cereals, vegetables, fruits, berries and legumes.

The level of carbohydrate intake is 3-5 g/kg body weight. With moderate and high physical activity, the need may increase to 7 g/kg of body weight.

Below are examples of an average diet for each day of proper nutrition for a child, a woman and a man. In any case, you have to adapt to your level of activity and your own taste. Everyone should avoid large amounts of sugar, soda, flour, convenience foods, and fast food. You should eat in fractions no more than 4-5 times a day, and you should take the main amount of food in 1 half of the day.

Women

On average, a woman should eat about 1800-2000 kcal. The metabolism of the fairer sex is slower than that of men, so they gain weight faster. At the same time, the increase in muscle mass is difficult, unlike men.

During pregnancy, another creature is actively growing, and in a sense, you really have to "eat for two". The caloric content of the diet of pregnant women should be 2500-3500 kcal in order to have enough nutrients for the growth of the child and for further breastfeeding. Otherwise, the embryo "gets" what it needs from the mother's body itself, 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-containing foods. A man eats an average of 2000-2900 kcal per day. The calorie content of food increases especially at a young age, during the period of muscle development and rapid growth.

Children

A person grows so actively throughout his life and develops only in childhood. Therefore, the calorie content of the child's food should be increased approximately every six months. During the exercises during sports sessions, the coach helps to set the norm, taking into account the loads, and if the child is prone to obesity or low weight, the pediatrician and nutritionist help. Each age has its own norm, depending on the current needs. 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 properly distribute proteins, fats and carbohydrates throughout the day.The basic distribution rules are as follows:

• Breakfast- complex carbohydrates. The optimal solution is to eat cereals. However, do not forget that in addition to complex carbohydrates, breakfast should also contain proteins and fats for a balanced diet. You can supplement the porridge 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 you eat in the evening by adding more protein. Carbohydrates are necessary for energy, and proteins are necessary for the regeneration of cells and tissues.
• Discontinue usefast carbohydratesafter 4 p. m.
• Include snacks, if you find it difficult to stand the gaps between main meals, preferably fat.

Menu planning for proper nutrition

Try to make the right menu yourself. Feel free to include what you like in your diet, only take into account moderate amounts of food and the right ratio of BJU. To do this, you can use examples of ready-made menus, which are widely and diversely 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.

Sample breakfast menu:

• Porridge + fruit or nuts + honey.
• Omelet + cheese + rye bread.
• Cottage cheese + fruit + honey.
• Cereal.

Dinner

Lunch is traditionally the main part of the daily diet in Russia. Skipping lunch can make you feel increasingly hungry in the evening, making it difficult to avoid overeating.

Sample lunch menu:

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

Complex carbohydrates and proteins are mandatory components of a healthy lunch.

Dinner

It is generally accepted that a full dinner should be no later than 2-3 hours before bedtime. But skipping dinner can affect the deterioration of sleep and increase hunger.

Sample dinner menu:

• Chicken, fish + vegetables.
• Vegetable salad + egg.
• Vegetable casserole.
• Vegetable salad with quinoa or other grain.

Snacks

If you have trouble eating three clean meals a day, you can and should have snacks. Fatty foods like nuts are best.

Recipes for proper nutrition

In order for proper nutrition to easily enter into life, to become an integral part of it, it is necessary to take care of the variety of the diet. You can buy a recipe book with photos and step-by-step instructions. The recipes can be found on the thematic pages. 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 mixture for baking - 100 grams;
• any milk - 100 ml;
• sugar substitute or berry syrup;
• any fruit or berries for decoration and serving.

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

Curd dessert with fruits and gelatin

Schoolchildren's favorite dessert is fruit curd. You will be able to replace sweets, various sweets, pastries. It's very easy to make and you don't even need to bake it 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 tablespoon of lemon juice;
• a bag (15 grams) of gelatin;
• 100 ml of water;
• any fruit.

Dissolve a bag of gelatin in water and let it swell. Mix with cottage cheese, sour cream and sugar substitute into a homogeneous mass. You can blend it with a blender or blender. Place the bottom of the bowl with the fruits, on top - the cottage cheese layer, on top of the berries. Refrigerate for an hour.

Cheesecake with bran and banana

Another easy recipe for beginners is easy, cheap, simple cheesecake with bananas and bran.

Ingredients:

• fat-free cottage cheese - 300 grams;
• one chicken egg (you can put only protein);
• banana;
• whole grain flour - 3 tablespoons;
• bran - 2 tablespoons;
• a pinch of salt;
• sweetener to taste.

Mix all the ingredients and fry in a dry pan without adding oil. Flour can be replaced with oatmeal ground in a coffee machine.

radish salad

A simple and quick dinner recipe for beginner cooks with the right nutrition.

Ingredients:

• radishes - 150-200 grams;
• mixture of salad 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 salad, familiar from childhood, is beetroot.

Ingredients:

• boiled beets - one small;
• two or three cloves of minced garlic;
• 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 tuna salad.

Ingredients:

• canned tuna in its own juice - one box;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• a cucumber;
• a light bulb;
• a mixture of salad 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 should be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetable chicken.

Ingredients:

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

Cut the chicken breast into cubes and cook. Add vegetables and salt to the broth, cook until soft. Garnish with herbs when serving.

carrot soup

In the TOP ranking of the most interesting foods from the point of view of proper nutrition, carrot soup takes the leading place. Most people are skeptical about this. They believe that such food cannot be tasty. But once carrot soup is properly prepared, many people leave it in their diet.

Ingredients:

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

Cook the vegetables until soft. Purée in a blender, add the broth, butter, and spices.

Kale soup with cream

This soup can be cooked on the stovetop 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 ml of cream;
• an egg;
• salt, ground black pepper, nutmeg, bay leaf.

Cook the vegetables until soft. Beat until smooth in a blender, add the broth, cream, butter, and 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 ml;
• two tablespoons of olive oil;
• salt, oregano, basil.

Blanch the tomatoes in boiling water, remove the skin and cook them over a slow fire with the addition of onions. Once they have a uniform texture, add oil, spices, and salt.

easy steamed cabbage recipe

You can steam the cabbage in a pan, slow cooker or regular pan. This simple dish can be a good dinner or side dish for lunch.

Ingredients:

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

Cut the onion and cabbage into small pieces, and grate the carrot. Simmer until soft in a pan with oil and water.

Chicken with fried vegetables

The perfect lunch is fried chicken with vegetables.

Ingredients:

• chicken fillet;
• bell pepper;
• tomato;
• onion;
• carrot;
• potato;
• two tablespoons of vegetable oil or low-fat sour cream.

Cut the vegetables and meat into pieces, shape them, and add butter or sour cream. Bake in the oven for about 30-40 minutes.

Chicken fillet in mustard sauce

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

Ingredients:

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

Marinate the meat in sour cream and mustard beforehand, let it stand for an hour and a half. Fry the carrot and onion in a pan, add the meat and boiling water. Steam until ready.

Zucchini Casserole

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

Ingredients:

• plant marrow;
• a light bulb;
• a bell pepper;
• tomato;
• two or three eggs;
• 200 ml of kefir or low-fat sour cream;
• some low-fat cheeses;
• salt, pepper, herbs to taste.

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

Diet pilaf with chicken

Usually, pilaf is cooked with pork. It turns out to be quite greasy and heavy. A healthy but no less tasty alternative is chicken.

Ingredients:

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

Cut the chicken breast into cubes and fry it with onions and carrots over low heat. Pour a glass of rice, add water and steam until soft.

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