Proper nutritional diet: menu planning and ready-made recipes

Various health, skin, weight, wellness problems sooner or later make a person think about proper nutrition. Proper nutrition is not always a strict diet, nor the absence of goodies in the diet, nor exhaustion. This is a way of life that needs to be approached consciously.

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

Principles of proper nutrition

Proper nutrition is based on the following principles:

1. diet variety. To lose weight, you don't just have to eat kefir and cucumber! The menu must be tasty, healthy, varied.
2. power fraction. 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 given three strict meals a day, for example, in the case of disorders of carbohydrate metabolism, with insulin resistance. And in some cases, like in fatigued adrenal syndrome, five meals a day are required, fasting will do more harm than good.
3. Most of the menu should be natural products, without artificial additives, sugar and sweeteners.

At the same time, the diet must fit the norms of calories, proteins, fats, carbohydrates, if, in addition to switching to proper nutrition, you have the task of adjusting your weight.

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

• drink enough (at least 2 liters a day) of clean water;
• eat when he 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 each bite well, and more than that, eat slowly, consciously, chew with your fork at your side;
• eat in a calm state;
• focus on the process while eating;
• eat sitting, preferably with both feet on the floor;
• actively move throughout the day - at least 10, 000 steps a day have not been cancelled;
• eating 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. Eliminate foods that are not beneficial for the bodycontaining so-called "empty calories". They are pastry, confectionery, confectionery, sausages and semi-finished products, mayonnaise, sauces.
2. eliminate alcohol. Some 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. go on 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 stick to it. The schedule should be approximately the same for every day.
5. Gain strength and patience. Changing to a new lifestyle can be a challenge.

In fact, the process of changing habits is extremely complex. The usual advice won't help. Don't read weight loss reviews on the Internet about magic diets. In fact, only two percent of people manage to lose weight on their own, without harming their health, at home. In all other cases, qualified help from weight loss experts is required. They are nutritionists, psychologists and personal consultants.

List of products for proper nutrition

When designing a healthy eating plan, be sure to include the following items on 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 brain are the first to suffer when omega 3 fatty acids are deficient 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 brain cell membranes leads to a decrease in human cognitive abilities, psycho-emotional disorders.
2. Eggs. Prevent stomach ulcers, pancreatitis and nervous system disorders. Eggs are an excellent source of easily digestible protein, and we need protein for many systems in the body to function - it is both the building material of the body's cells and the foundation 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 who are suffering from diabetes and are overweight. Berries are also an excellent source of antioxidants that inhibit lipid oxidation. Antioxidants are found in high amounts in fresh fruits such as hawthorn, blueberries, grapes, cranberries, mountain ash, currants and pomegranates.
4. legumes. They perfectly satisfy hunger, provide the necessary energy, improve the digestion process. Do not forget 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 wholemeal flour dishes prevent the occurrence of obesity, heart disease and diabetes.

6. dairy. Those who are afraid to improve should choose low-fat dairy products with no added sugar.
7. Vegetable. They should be on the desk of anyone who monitors their diet. Orange and red vegetables are considered especially useful.
8. Olive oil. Removes toxins from the body, lowers cholesterol, takes care of liver health.

What foods should be avoided

Certain foods are contrary to the principles of healthy eating. It is necessary to exclude them from the diet or reduce their use to a minimum. These include:

1. canned food purchased. In order for meats, fish, vegetables and legumes to be stored for a long time, manufacturers add dyes and preservatives, a lot of salt and vinegar. Preference should be given to homemade preserves, but you should not even get carried away by them.
2. Mayonnaise-based sauces. Loved by many, cheese, garlic, chili and other sauces are prepared with mayonnaise. This sauce does not add any benefit to the dish.
3. smoked meats. When smoking meat and fish, a lot of salt is added. Eating these foods puts a strain on 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 in the body in the form of extra pounds.
6. Candy. They are called "fast" carbs. If they are not consumed immediately, they will turn into overweight.

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

To make a diet of proper nutrition, you need to take into account all its features. There is no universal menu, just as there are no identical people. For example, the standard menu is not suitable for a person with gluten intolerance as it contains it. First you need to establish what restrictions individual diseases can impose and, observing them, adjust the menu yourself. It is recommended to consult a doctor or nutritionist.

calories- this is the amount of energy that is formed during the decomposition 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, 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 so as not to gain excess weight, as the excess calories consumed are not burned.

The approximate proportion of substances per day is:

• Proteins - 25-35%
• Fats - 25-35%
• Carbs - 30-50%

Proteins are nitrogen-containing substances of high molecular weight, 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 leafy greens, vegetables, algae, 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 to 90 grams of protein, half of which should come from plant-based protein.

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

fatsare organic compounds consisting of glycerol esters and fatty acids. Fats are vital for us, especially for women. And we, as always, if we are on a diet, first of all we reduce the consumption of fats.

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 proportion of saturated and unsaturated fats, as the preponderance generally leans towards the former, although the opposite is better, as it is unsaturated fats that are the basis of all cell membranes.

The norm of fats 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 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 were 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 elevated levels of omega 3 PUFAs have an inhibitory effect.

carbohydratesare inorganic compounds containing carbon (C) and hydroxyl groups (OH). Carbohydrates serve 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 white, water-soluble crystals with a sweet taste. They have a high glycemic index and significantly increase blood glucose levels. These include all products made from white flour, 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 glucose. Sources of complex carbohydrates are cereals, vegetables, fruits, berries and legumes.

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

The following are examples of an average diet of adequate nutrition for every day for a child, a woman, and a man. In each case, you need to make an adjustment for your activity level and your own taste. Everyone should avoid large amounts of sugar, soda, flour, convenience foods and fast food. You need to eat fractionally 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 to 2000 kcal. The fair sex have 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 creature, and in a sense you really need to "eat for two". The calorie content of the diet for a pregnant woman should be 2, 500 to 3, 500 kcal so that there are enough nutrients for the child's growth and breastfeeding. Otherwise, the embryo "gets" what it needs from the mother's own body, destroying the teeth and reducing the overall weight.

Men

In men, 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 2, 000 to 2, 900 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 a child's food should increase approximately every six months. When exercising in sports sections, the trainer will help to adjust the norm, taking into account the loads, and if the child is prone to obesity or underweight, then 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 like 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 ideal solution is to take cereal. However, do not forget 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 additional eggs.
• Dinnercomplex carbohydrates, white meats and vegetables. Perfect for stew with salad.
• Dinner- birds, fish, eggs. Reduce the amount of carbs consumed at night by adding more protein. Carbohydrates are needed for energy, proteins for cell and tissue regeneration.
• eliminate the usefast carbsafter 4pm.
• include snacks, if it is difficult to bear the intervals 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 love, 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, which are widely and variedly 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:

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

Dinner

Lunch is traditionally the main part of the daily diet in Russia. By skipping lunch, you can trigger a growing feeling of hunger at night, so it will be difficult to eliminate overeating.

Lunch menu example:

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

The mandatory components of a healthy lunch are complex carbohydrates and proteins.

Dinner

It is generally accepted that a full dinner should not occur later than 2-3 hours before bedtime. But skipping dinner can affect sleep deterioration, cause an increase in hunger.

Dinner menu example:

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

Snacks

If you're having trouble eating 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 into 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. Recipes are on themed websites. 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 baking - 100 grams;
• any milk - 100 milliliters;
• sugar substitute or berry syrup;
• any fruits or berries for decoration, serving.

Mix the ingredients until smooth. Bake the pancakes in a dry skillet without adding oil.

Cottage cheese dessert with fruit and gelatin

Students' favorite dessert is cottage cheese with fruit. It can replace sweets, various confectionery, sweets. It's very easy to make and doesn't even need to be baked.

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 bag of gelatin in the water, let it swell. Mix with curd, cream, sugar substitute until obtaining a homogeneous mixture. You can beat with a mixer or blender. Place the bottom of the bowl with fruit, on top - the curd layer, on top of the fruit. Place in the fridge for an hour.

Cheesecakes with Bran and Banana

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

Ingredients:

• fat-free cottage cheese - 300 grams;
• a chicken egg (only protein can be placed);
• banana;
• wholemeal flour - 3 tablespoons;
• bran - 2 tbsp;
• a bit of salt;
• sweetener to taste.

Mix all ingredients and bake in a dry skillet without adding oil. Flour can be substituted for oatmeal ground in a coffee maker.

radish salad

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

Ingredients:

• radish - 150-200 grams;
• a mixture of lettuce leaves - 100 grams;
• a small carrot;
• a bunch of chives;
• three cloves of garlic;
• salt to taste;
• vegetable oil for seasoning.

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

Beet salad

The simplest, most delicious and familiar salad of childhood is beets.

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 salsa.

salad with tuna

A good dinner option is a tuna salad.

Ingredients:

• canned tuna in its own juice - a can;
• cherry tomatoes - 7-8 pieces;
• two chicken eggs;
• a cucumber;
• a lamp;
• a mixture of lettuce leaves;
• oil for seasoning;
• 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 school children and students. One of the simplest recipes is vegetable with chicken.

Ingredients:

• two small potatoes;
• a lamp;
• a carrot;
• Pepper;
• tomato;
• chicken fillet.

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

carrot soup

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

Ingredients:

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

Cook the vegetables until they are soft. 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 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.

Cook the vegetables until they are 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 kilo;
• onion;
• some garlic cloves;
• 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 cabbage recipe

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

Ingredients:

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

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

Roasted chicken with vegetables

The perfect lunch is roasted 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 in a mold, add butter or sour cream. Bake in the oven until done, 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 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 advance 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. Boil until finished.

zucchini casserole

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

Ingredients:

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

Cut the vegetables into thin strips. Put in layers, spreading 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 quite fat, heavy. A healthy alternative, but no less tasty, is with 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, fry with onion and carrot over low heat. Pour a cup of rice, pour water and cook until soft.

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