Diet for proper nutrition: menu planning and ready-made recipes

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

healthy eating- this is the basis on which the general healthy and vigorous state of the body, excellent mood, external attractiveness and working capacity are built.

The principles of proper nutrition

Proper nutrition is based on the following principles:

1. Dietary diversity. To lose weight, you don't need to eat only kefir and cucumbers! The menu should be tasty, healthy, varied.
2. Power Faction. Daily caloric 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 strict three meals a day, for example, in disorders of carbohydrate metabolism, with insulin resistance. And in some cases, such as adrenal fatigue syndrome, where five meals a day are necessary, fasting will do more harm than good.
3. The majority of the menu should be natural products, without artificial additives, sugar and sweeteners.

At the same time, the diet should fit into the norms of calories, proteins, fats, carbohydrates, if in addition to switching to proper nutrition, you have the task of correcting 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 start 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 each bite well, and even more than that, eat slowly, consciously, chew with the fork to the side;
• eat in a calm state;
• concentrate on the process while eating;
• eat sitting down, preferably with both feet on the floor;
• they actively move throughout the day - at least 10, 000 steps per day are not canceled;
• eat freshly prepared food;
• eat more fiber - fresh fruits and vegetables;
• eat fish at least 2 times 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. Exclude food that is not good for the bodycontaining the so-called "empty calories". These are sweets, confectionery, cakes, sausages and semi-finished products, mayonnaise, sauces.
2. Eliminate alcohol. Some studies show that such drinks affect the neurons in the brain that are responsible for appetite. The more one drinks, the more one eats. Also, the intake of alcoholic beverages is often accompanied by various snacks, snacks, which is extremely undesirable.
3. Monitor the water balance. You should drink at least 1. 5 liters of clean water every day. The approximate rate is calculated using the formula: 30 milliliters per kilogram of ideal weight.
4. Go on a diet. As already mentioned, it is necessary to divide the daily calorie content into several meals. For each, set the most convenient time and stick to it. The schedule should be roughly the same for all days.
5. Gather strength and patience. Transitioning to a new lifestyle can be challenging.

In fact, the process of changing habits is extremely complex. The usual advice will not help. Don't read weight loss reviews on the internet about magic diets. In fact, only two percent of people are able to lose weight on their own, without harm to health, at home. In all other cases, qualified help from weight loss specialists is required. These are nutritionists, psychologists, and personal consultants.

List of products for proper nutrition

When preparing a healthy eating plan, do not forget to include the following products in the 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 in Omega 3 fatty acid deficiency, as they need DHA acids the most (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 a person's cognitive abilities, psycho-emotional disorders.
2. eggs. Prevents stomach ulcers, pancreatitis and disorders of the nervous system. Eggs are an excellent source of easily digestible protein, and we need protein for the functioning of many body systems - it is both the building block of the body's cells and the basis of the immune and enzyme systems.
3. Forest fruits. All fruits slow down the aging process in the body. They should be on the table of those suffering from diabetes and overweight. Fruits are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in large amounts in fresh fruits such as sea buckthorn, blueberries, grapes, cranberries, mountain ash, black currants and pomegranates.
4. Legumes. They perfectly satisfy hunger, provide the necessary energy supply, improve the digestion process. Remember that all legumes must be soaked before cooking.
5. Whole grains. Bread and pasta made from whole wheat varieties saturate the body with the "right" carbohydrates that are safe for the figure. And meals made from whole grain flour prevent obesity, heart disease and diabetes.

6. Dairy products. Those who are afraid to improve should choose low-fat dairy products without added sugar.
7. Vegetables. They should be on the table of every person who monitors his 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 contradict the principles of healthy eating. It is necessary to exclude them from the diet or reduce their use to a minimum.They include:

1. Purchased cans. In order for meat, fish, vegetables and legumes to be stored for a long time, manufacturers add dyes and preservatives, a lot of salt and vinegar to them. Preference should be given to home canning, but you should not even get carried away with it.
2. Mayonnaise-based sauces. Loved by many, cheese, garlic, spicy and other sauces are prepared with mayonnaise. This dressing does not add any benefit to the dish.
3. Smoked meats. When smoking meat and fish, a lot of salt is added. Eating such foods puts strain on the kidneys.
4. fried foods. Often they are prepared 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. These are called "fast" carbohydrates. If they are not consumed immediately, they will become overweight.

How to make a proper food menu, what to pay attention to

To make a diet with 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 suit someone with gluten intolerance, as it contains it. First you need to find out what restrictions individual diseases may impose and, observing them, adjust the menu personally for yourself. It is recommended to consult a doctor or nutritionist.

calories- this is the amount of energy that is formed during the breakdown and processing of food. It varies 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, then your menu will be more caloric due to protein foods than the average person - for active muscle growth and maintaining a fast metabolism.

With a sedentary lifestyle, on the contrary, you need to reduce the proportion of carbohydrates and unhealthy fats in order not to gain excess 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 nitrogen-containing substances consisting of amino acid residues linked by peptide bonds.

By origin, proteins can be divided into animal and vegetable. Sources of animal proteins are all meat products, fish, eggs, 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. That is, if your weight is about 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 - it is a great burden on the liver, kidneys and the detoxification system in general.

fatsare organic compounds consisting of esters of glycerol and fatty acids. Fat is vital for us, especially for women. And we, as usual, if we go on 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 of saturated and unsaturated fats, because usually the preponderance leans towards the former, although the opposite is better, since unsaturated fats are the basis of all cell membranes.

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

When eating fats, keep in mind the ratio of Omega 3 to Omega 6, which should ideally be 5/1. This means that Omega 3 fatty acids in the diet should be more. Western diets are deficient in 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 were established. The excess of omega 6 polyunsaturated fatty acids (PUFAs) and the very high omega 6/omega 3 ratio found in today's Western diets contribute to the pathogenesis of many diseases, including cardiovascular disease, cancer, inflammatory and autoimmune diseases, while elevated levelsof omega 3 PNMK have an inhibitory effect.

Carbohydratesare inorganic compounds containing carbon (C) and hydroxyl groups (OH). Carbohydrates serve as the main substrate for the production of energy in our body. Also, carbohydrates are the most important participants in digestion, they stimulate the work of the colon.

Carbohydrates can be divided into simple and complex. Simple carbohydrates are water-soluble white crystals that are sweet in taste. They have a high glycemic index and significantly increase blood sugar levels. These include all white flour products, pasta, preserves, jams, 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. Sources of complex carbohydrates are grains, vegetables, fruits, berries and legumes.

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

Below are examples of an average diet for proper nutrition for each day for a child, woman and man. In any case, you should make an adjustment according to the 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 portions 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 should eat about 1800 - 2000 kcal. The fairer sex has a slower metabolism than men, so they gain weight faster. At the same time, the growth of muscle mass is difficult, unlike men.

During pregnancy, there is an active growth of another being, and in a sense you really have to "eat for two". The caloric content of the diet for a pregnant woman should be from 2500 to 3500 kcal, so that there are enough nutrients for the growth of the child and 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, which require active nutrition with protein foods. On average, a man eats about 2000 - 2900 kcal per day. The caloric content of food increases especially in youth, during the period of muscle development and rapid growth.

children

Throughout life, a person grows so actively and develops only in childhood. Therefore, the calorie content of the child's food should be increased approximately every six months. When training in sports sections, the trainer will help 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 at the moment. After 12-13 years, the calculation is almost 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 take cereals. However, remember 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 an extra egg or two.
• Dinnercomplex carbohydrates, white meats and vegetables. Perfect for stew with salad.
• Dinner- birds, 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.
• Remove the usagefast carbohydratesafter 4: 00 p. m.
• Include snacks, if it is difficult to withstand the breaks between main meals, preferably fat.

Menu planning for proper nutrition

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

breakfast

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

Sample breakfast menu:

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

Dinner

Traditionally, lunch is the main part of the daily diet in Russia. By skipping lunch, you can provoke a growing feeling of hunger in the evening, then it will be difficult to eliminate overeating.

Sample 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 the deterioration of sleep, cause an increase in hunger.

Sample dinner menu:

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

snacks

If you have difficulty with three clean meals a day, you can and should add snacks. Fatty snacks like nuts are best.

Recipes for proper nutrition

In order for proper nutrition to easily enter 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 are on thematic sites. Here are some interesting options.

Protein pancakes

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

ingredients:

• dry protein mixture for baking - 100 grams;
• any milk - 100 milliliters;
• sugar substitute or berry syrup;
• any fruits or berries for decoration, serving.

Blend the ingredients until smooth. Bake pancakes in a dry pan without adding oil.

Cottage cheese dessert with fruit and gelatin

The students' favorite dessert is cottage cheese with fruit. He will be able to replace sweets, various confectionery, sweets. It's very easy to make and doesn't 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 tablespoon of lemon juice;
• a bag (15 grams) of gelatin;
• 100 milliliters of water;
• any fruit.

Dissolve a packet of gelatin in water, let it swell. Mix it with cottage cheese, sour cream, sugar substitute until a homogeneous mixture. You can beat with a mixer or blender. Put the bottom of the bowl with fruit, on top - the layer of cottage cheese, on top of the fruit. Put in the fridge for an hour.

Banana bran cheesecakes

Another easy recipe for beginners is easy, cheap, simple banana bran cheesecakes.

ingredients:

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

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

radish salad

A simple and quick dinner recipe for novice cooks of proper nutrition.

ingredients:

• radishes - 150-200 grams;
• mixture of lettuce leaves - 100 grams;
• one 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, grated garlic on a fine grater.

beet salad

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

ingredients:

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

Mix all the ingredients. Serve with parsley.

Tuna salad

A good option for dinner is tuna salad.

ingredients:

• canned tuna in its own juice - one can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• one cucumber;
• one 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 should be included in the diet, especially for schoolchildren and students. One of the simplest recipes is vegetables with chicken.

ingredients:

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

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

carrot soup

In the ranking of the TOP most interesting 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 once they have properly prepared carrot soup, many leave it in their diet.

ingredients:

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

Boil the vegetables until soft. Beat in a blender until puree, adding broth, oil, spices.

Brussels sprouts soup with cream

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

ingredients:

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

Boil the vegetables until soft. 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, but 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.

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

easy recipe for stewed cabbage

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

ingredients:

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

Onion and cabbage are finely chopped, carrots are grated. Simmer in a pan with oil and water until tender.

Roast chicken with vegetables

The perfect lunch is baked chicken with vegetables.

ingredients:

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

Cut vegetables and meat into pieces, put in a form, add butter or sour cream. Bake in the oven until done, about 30-40 minutes.

Chicken fillet in mustard sauce

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

ingredients:

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

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

Zucchini Casserole

An interesting option for dinner or lunch is zucchini casserole.

ingredients:

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

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

Diet pilaf with chicken

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

ingredients:

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

Cut the chicken breast into cubes, fry with the onion and carrots on low heat. Pour a cup of rice, pour water and simmer until soft.

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