Proper nutrition is a very healthy habit. This is an opportunity not only to lose weight, but also to maintain health. The article will provide delicious recipes for proper nutrition for breakfast, lunch and dinner.
Breakfast is the first meal of the day. It should be not only useful, but also tasty. The first meal may consist of porridge, fruits, cottage cheese. You can choose a more hearty breakfast option with meat and vegetables.
Proper nutrition: breakfast (recipes)
Porridge "Minute"
To prepare, take:
- 1 cup 1% milk (preferably with a short shelf life);
- 2 tablespoons of large oatmeal (slow cooking);
- 1/3 ripe banana;
- 1 teaspoon of thin natural honey;
- 1 tablespoon frozen blueberries or raspberries
Cooking steps
- Pour flakes with milk in the evening. Cover with a lid and put in the refrigerator.
- In the morning, send the semi-finished product from porridge to the microwave for a few minutes.
- Meanwhile cut the banana into cubes.
- Add honey, berries, banana to hot porridge.
- Mix and eat, slowly and with pleasure.
Pumpkin and apple platter for breakfast
To prepare, take:
- 300 g peeled and seeded pumpkin;
- 2 hard green apples of sour varieties;
- 15 g of vegetable oil;
- cinnamon stick;
- 2 tablespoons of honey.
Cooking steps
- Chop the pumpkin into cubes (no need to grind, otherwise there is a risk that it will fade).
- Peel the apples from the core and cut into slices.
- Put the pumpkin and apples in a Teflon cast iron, add vegetable oil, half a glass of water.
- Simmer covered for 15 minutes over medium heat.
- Remove from stove. Add cinnamon and honey. Mix.
- This dish is perfect for both breakfast and lunch. Can also be used as a dessert.
Proper nutrition: lunch (recipes)
The lunch menu can consist of both the first course and the second course. You can eat half of the soup and part of the second. You should not overeat.
Soup "Green" with sorrel and spinach
To prepare, take:
- 400 g of veal;
- 1 bunch of young sorrel;
- 1 bunch of spinach;
- half a large bunch of green feather onions;
- a third of a bunch of fresh young dill;
- tops of young beets;
- 2 chicken eggs;
- 3 tablespoons fat-free sour cream;
- 1 large onion;
- 2 tablespoons of any vegetable oil;
- dried laurel, black peppercorns, rock salt;
- a quarter of a lemon;
- 150 ml tomato juice or grated tomatoes.
Cooking steps
- Pour veal with cold clean (filtered) water. Boil for one hour, skimming off the foam.
- Peel the onion and chop finely into cubes.
- Saute in a pan for five minutes. Then add tomato juice, sour cream. Simmer for a few more minutes.
- Boil and peel eggs. Cut into cubes.
- Add randomly chopped spinach, sorrel, onion, dill and beet leaves to the broth. Beetroot can be cut smaller.
- Boil for five minutes, salt to your taste.
- Add stewed onions with tomato and sour cream and chopped eggs to the soup.
- Let it boil, cook for two more minutes. Add laurel, a few peppercorns.
- Squeeze lemon juice into soup. Simmer over low heat for a few minutes.
This variant of proper nutrition (soup) is a very useful recipe for children and adults.
Creamy chicken soup with zucchini
To prepare, take:
- 1 chicken breast without skin and bones;
- 2 young zucchini or zucchini;
- 1 white onion;
- 1 large carrot;
- 1/2 bunch of parsley;
- a few tablespoons of low-fat sour cream;
- salt.
Cooking steps
- Rinse the breast, cut into pieces, pour cold water to cover a centimeter.
- Boil for twenty minutes, removing scale.
- Add zucchini, onions, carrots cut into a large bar in a saucepan.
- Cook until all vegetables are fully cooked.
- Add coarsely chopped parsley.
- Soak for five minutes.
- Transfer the soup to a bowl and beat with a blender until smooth.
- Return to the fire, let it boil. Salt according to your taste.
- Serve hot with a dollop of sour cream. You can dry rye crackers. Also very tasty.
Dinner: proper nutrition (recipes)
Chicken breast "Tenderness" with yogurt sauce
To prepare, take:
- 1 chilled boneless chicken breast
- 300 g natural unsweetened low-fat yogurt;
- 3 cloves of garlic;
- 1/3 bunch of young dill;
- dried laurel, sea salt, sweet peas;
- 1-2 cucumbers;
- 1 onion in the husk.
Cooking steps
- Peel the breast, wash and cover with cold water. Bring the breast to a boil, remove the scale, salt a little, add laurel, allspice.
- Wash the onion well and cut into a cross. Do not clean! Throw into the boiling broth.
- Cook for 30 minutes over medium heat.
- Leave to cool in the broth, previously cut into 8-10 parts.
- Cool the yogurt in the refrigerator, salt a little, add garlic (finely chopped), chopped dill.
- Put the chicken slices on a dish, pour over the sauce, serve with fresh cucumber.
- You can also add cucumber to the sauce. Then it must first be crushed on a coarse grater.
A delicious and quick recipe for proper nutrition in a slow cooker - vegetable stew with turkey
To prepare, take:
- 500 grams of turkey fillet (both red and white meat is suitable);
- 1 large eggplant;
- 1 medium onion;
- 1-2 young zucchini;
- 1 carrot;
- 2 ripe tomatoes;
- 200 g white cabbage;
- 3 cloves of garlic;
- 1 bunch of fresh dill;
- 1 tablespoon of vegetable oil;
- salt, spices, lemon juice.
Cooking steps
- Set the multicooker to the "Frying" mode.
- Pour oil into a bowl, heat up. Throw in the turkey meat cut into medium strips. Fry for 10 minutes.
- Peel onions, carrots, eggplant and zucchini. Cut into medium sized cubes.
- Shred the cabbage.
- Grate the tomatoes.
- Chop garlic and dill finely.
- Add all the vegetables to the meat, mix, salt to taste. Add 100 ml of water (boiling water). Close the lid. Set the multicooker to the "Extinguishing" mode for 30 minutes.
- Open the lid, add grated tomatoes, herbs with garlic and 2 tablespoons of lemon juice. Optionally, you can include any spices in the recipe.
- Close the slow cooker, continue to simmer for another five minutes.
- The stew can be served either hot or cold.
Recipes for proper nutrition for weight loss
"Ovsyanoblin" - a recipe for proper nutrition
This recipe is not only healthy, but also delicious. Very good for those who want to lose weight. In addition, it is quite simple to prepare. Even novice cooks can do it.
Ingredients:
- 2 tablespoons of finely ground herculean groats;
- 2 tablespoons of wheat or oat bran;
- 2 chicken eggs;
Cooking process
- Pour bran and hercules with boiling water so that they are covered.
- Mix until a not very thick porridge.
- Add beaten eggs until smooth.
- Bake in a non-stick pan like pancakes.
- As a sauce, you can use yogurt, fresh berry puree, honey, curd mass.
Such a recipe for proper nutrition for every day diversifies the diet of losing weight. If you bake oatmeal with a large diameter, you can flavor it with different fillings. The filling is laid out on half the pancake and covered with the second half.
Stuffing from cottage cheese and greens. Combine low-fat cottage cheese with unsweetened yogurt, parsley and a clove of garlic.
Vegetable filling. Cucumber, carrot, tomato, onion, celery cut into strips. Mix, salt.
Chicken and mushroom stew. Cut boiled chicken breast into cubes. Boiled champignons also chop arbitrarily. Mix chicken, mushrooms with unsweetened yogurt, salt.
With such fillings, oatmeal is suitable for both breakfast and a hearty lunch.
Children can be offered an option with a filling of fruits and honey, sweet cottage cheese with dried apricots or raisins.
Proper nutrition (recipes for the week): how to organize yourself?
At first glance, it seems that following the norms of a healthy diet is incredibly difficult. You need to eat often, varied, and also healthy food. How to organize yourself so that all this is not a burden, but a pleasure?
To begin with, you should draw up an approximate menu for the week. This will not take much time. It is better to write down the meal plan on a piece of paper and attach it to the refrigerator.
The next step is to make a list of products for the same week. This, too, will not be difficult, because nutrition is correct, therefore, we do not need any complex products, additives and spices.
All that remains is the daily purchase of dairy and sour-milk products, fresh herbs and some small things.
You can also cook for several days. For example, on Monday for breakfast - buckwheat. On Tuesday, the same buckwheat for lunch. Saving time. Easy to cook chicken breast stew for a few days. You can make a vegetable saute. The main thing is desire.
Ten steps to healthy eating
A sudden change in diet is not for everyone. Therefore, it is better to gradually change your gastronomic habits.
- Replace mayonnaise with low-fat sour cream or natural yogurt.
- Make a fresh vegetable salad every day.
- Try to boil, bake, stew, not fry.
- Eat two fruits a day. Even if you don't want to!
- Don't over-salt your food.
- Replace lunch and dinner plates with smaller ones.
- Remove ketchups, sauces, jams and condensed milk from the refrigerator.
- Make it a rule to drink water from a beautiful jug. Put it in a conspicuous place. This way he will get your attention.
- Make vegetable straws for snacking. Suitable cucumber, carrots, cabbage, celery.
- Do not buy sausage and sausages more than once a month.
Such rules are not very complicated, but they will help you acquire the right habits and gradually switch to healthy nutrition.
Proper nutrition: simple recipes (video of cooking tilapia on an onion pillow with cheese)
Here's an easy-to-make tilapia recipe. Tilapia is a freshwater fish containing about a hundred kcal. It is non-greasy, suitable for diet food. The fish cooks very quickly. In addition, it is usually sold in the form of a fillet, which facilitates the cooking process.
Healthy food is an essential part of a fulfilling life. The right diet ensures excellent health, strengthens the nervous and immune systems and at the same time helps to maintain optimal weight. Many products of plant origin have amazing properties and comprehensively affect our body. And if you want to slightly adjust your menu, then we will try to help you with this today.
Daily diet: what should it be?
Everything is extremely simple. Add plant foods to your menu. Whole grains, unprocessed vegetables, fresh fruits, greens - thanks to them, the body receives strength and vigor, and the figure acquires harmony. Such nutrition is useful both for improving the functioning of internal organs and for the skin. Therefore, a balanced diet will be the first step not only to good health, but also to natural beauty. And the whole secret is hidden behind the natural composition of plant products!
- Beta carotene. They are rich in carrots, pumpkin and sweet potato. This substance normalizes metabolism, takes an active part in the production of collagen and takes care of cell growth.
- Fatty acids Omega-3. Their sources are flax, walnuts and some green vegetables. Such products are endowed with anti-inflammatory properties.
- Vitamins C and E. These are powerful natural antioxidants that ensure normal cell interaction and rejuvenate our body. The first can be obtained from citrus fruits, currants, fennel, bell peppers, broccoli and kiwi, the second - from avocados, sweet potatoes, sunflower seeds and almonds.
- Probiotics. These substances will take care of the microflora and the work of the digestive organs. With normal absorption of useful and nutritious components, immunity is strengthened, and the body receives additional resources to protect against bacteria and viruses.
And, of course, such nutrition should be accompanied by the consumption of a sufficient amount of fluid. Drink purified water, and replace ready-made drinks and tea with freshly squeezed juices and fruit drinks. In this way, you will restore a healthy balance and maintain the normal functioning of all systems.
Where to begin?
The transition to the right diet does not have any special secrets. A healthy diet includes quite affordable products, but only fresh and natural. And if some of them require heat treatment, then it is desirable that it be minimal. The best way out is to use a steamer. With this preparation, it is possible to preserve a maximum of biologically active substances.
The diet should be varied and include all food groups. Legumes and vegetable oils, fruits, herbs and vegetables - you can adjust their ratio in the menu yourself, based on your own preferences. But remember that you need to cover the entire spectrum, since only in this case the body will receive all the vitamins, minerals and other substances necessary for its normal functioning.
Try to eat regularly, eating small portions, keeping time accurate. This habit brings only positive results:
- sleep becomes strong and healthy;
- regulation of the nervous system;
- pressure stabilizes;
- improves the condition of blood vessels.
Plus, fractional nutrition ensures the smooth operation of the gastrointestinal tract.
Snacks are also worth paying attention to. Cookies, buns, cakes and sweets are best put aside. Learn to control yourself, and it will not require any special effort. It's simple: put a box of nuts or dried fruits in your pocket, in the summer you can take a handful of fresh berries, apples, pears and even young peeled carrots to work. They quickly satisfy the feeling of hunger and bring exceptional benefits to the body. In terms of taste, some of them are able not only to compare, but also to surpass many of the products that you used to snack on earlier. One has only to try, and you will certainly see that healthy food has a positive effect on your well-being.
And don't forget about the evening. Dinner is an indicator of how you will sleep, in what mood you will wake up. At this time of day, light foods should be present on the plate. Let it be a green salad seasoned with any vegetable oil, or steamed vegetables.
It is important to remember that a sudden transition to healthy food can be stressful for the body. Here it is important to observe gradualness and restraint. If before you ate mainly fried foods and semi-finished products, then it is advisable to carefully switch to a new diet. Replace one product with another every day. In the early stages, make it a habit to cook a healthy breakfast, then move on to the right snacks, and so on. Thus, the body will have time to rebuild and begin to quickly work in a new mode.
How to find the right balance?
Some people think that healthy eating is just a list of certain foods. But in fact, everything is not quite so. The diet should not only be balanced, but also supplemented with appropriate physical activity. This is elementary - walking in the fresh air or playing sports as a hobby will help you adjust your lifestyle. You don’t need to exhaust yourself with many hours of staying in the gym, but you also shouldn’t constantly lie on the couch after eating an apple. Everything should be in moderation and in pleasure. The benefits of proper nutrition will be complete only under the condition of normal physical activity.
Plus, don't give up on foods that you think are tasteless. Try cooking them differently. This will diversify your menu. Don't you like beans in borscht? Then use a double boiler or stew it in the oven along with tomatoes and carrots. Add nuts, herbs and other flavorful ingredients, experiment, because in fact the whole secret lies in the cooking methods. Vegetable fats provide energy, proteins improve all metabolic processes in the body, and carbohydrates give endurance.
- Morning - at this time, the body needs light, but at the same time enough high-calorie food. An excellent choice would be oatmeal, vegetable stew and a glass of freshly squeezed juice.
- Lunch - it should be complete. For the first, you can cook vegetable soup, for the second - stewed potatoes with onions and mushrooms, and as an addition, use a salad of cabbage and celery.
- Dinner - a vegetable salad with olive or linseed oil or a small portion of buckwheat porridge.
For snacks and afternoon snacks, prepare bananas, nut mix, berry juice. And try to eat different foods every day. The choice of plant foods is so great that with its help you can make a fairly varied menu. In winter, it is advisable to add a slightly larger amount of cold-pressed natural oils to the diet. They will help strengthen the body's defenses and support the immune system at the proper level.
Such nutrition will certainly affect your well-being and lifestyle. You will feel lightness and a surge of strength, as a result, your efficiency will increase. You will be open to new achievements and understand that being healthy and cheerful is extremely simple and pleasant!
Since recently the fashion for healthy food is gaining momentum, there are already a lot of recipes for proper nutrition. The most popular of them should be considered in more detail and it will be possible to start pleasing yourself and your loved ones with the right culinary masterpieces.
“We are what we eat” is a common phrase and was first uttered by the famous healer from Ancient Greece, Hippocrates. Proper nutrition is one of the main fundamentals of health. But it is important not only to know the theory, but also to successfully apply it in practice. Simple recipes for healthy nutrition for every daywill allow you not only to diversify the diet, but also to treat yourself to delicious and interesting treats without making much effort.
Healthy breakfasts
Breakfast is the most important meal of the day. It will perfectly cheer you up after waking up early and give you a boost of energy for the whole day. Hearty and healthy breakfasts include cottage cheese dishes, cereals, omelettes and scrambled eggs.
Banana syrniki
- 400 g cottage cheese 5%;
- 1 egg;
- 1 ripe banana;
- 4 tbsp rice flour;
- A pinch of vanillin;
- Sweetener.
So that the cheesecakes do not spread, but turn out to be a neat shape (washers), you need to heat the pan in advance and remember that it must be dry.
So beat the egg well. Grind the cottage cheese with a blender, this gives an airy consistency to the cottage cheese. Add banana to curd mixture and puree. In the resulting homogeneous mass, add the beaten egg, sweetener and vanillin. Done, you can start frying.
Since cheesecakes are dietary, there is little flour. The dough may start to stick to your hands, moisten them with plain water. Roll into a ball and gently press it onto the non-stick pan.
Fry at a low temperature until golden brown. Then turn over to the other side and fry again under the lid until the desired color on the other side. Tender cheesecakes are ready. You can top them with sugar-free syrup or low-calorie jam. Bon appetit!
On a note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only fat-free in it there are much fewer nutrients and vitamins, and the taste is more insipid.
The classic of the genre is oatmeal. One of the favorite breakfast options for an athlete, losing weight and even the simplest person who does not particularly monitor the balance of nutrients in his body.
But when you constantly eat the same thing, it gets boring. Healthy food simply cannot be discarded, so it is easy to model a new delicious option.
Oatmeal with cottage cheese
- 40 g oatmeal;
- 150 ml milk / water;
- 125 g soft cottage cheese;
- Nuts / berries / fruits;
- Sweetener.
Pour oatmeal with a mixture of milk and water, and leave for 2 minutes. into the microwave. Next, season the porridge with cottage cheese. We put berries, nuts to our taste, you can pour syrup on stevia or add a sweetener. Due to cottage cheese, porridge acquires an original taste and becomes more satisfying.
Lunches on proper nutrition
The second meal is no less important than the first. It is an important plentiful and satisfying component of our diet. As a rule, sitting at work, everyone is looking forward to the onset of this meal in order to enjoy hot food: fragrant soup or just a salad.
So that the rest of the day does not suffer from heaviness in the stomach or indigestion, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - soups from spinach and mushrooms.
Mushroom cream soup
- 500 g mushrooms (preferably champignons);
- 600 g potatoes;
- 200 g of onion;
- 1.5 liters of vegetable broth;
- A glass of milk / 20% cream;
- Salt/pepper/seasoning to taste.
Mushroom soup can be cooked in both meat and vegetable broth. Since the soup is dietary, the broth will be vegetable. To do this, boil the onion, carrot, potato and celery, season with a couple of peppercorns and salt. After the vegetables are cooked, they can be removed, with the exception of potatoes.
Finely chop the onion and fry in a dry frying pan until a transparent color, add a drop of water and leave to stew.
In parallel, cut the mushrooms into slices, add to the onion, salt and pepper. Saute until all liquid has evaporated.
Next, the fried mushrooms with onions must be added to the potatoes with vegetable broth and mashed with an immersion blender until smooth. Pour cream and milk into the resulting mass. Season to taste and bring to a boil.
On a note! Croutons go well with cream soup. And in order for them to be dietary, it is enough just to take ordinary rye bread without unnecessary additives. Cut it into squares and dry in the oven without oil.
Cream soup with spinach
- 200 g spinach;
- 300 g potatoes;
- 100 g of onion;
- 100 g of arugula;
- 1 bunch lettuce;
- 4 cloves of garlic;
- 1.5 liters of vegetable broth;
- A glass of 10% cream/milk;
- Salt/pepper to taste.
The preparation of this vitamin, and most importantly, gourmet dish will not take you more than 30 minutes.
Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. After the broth is ready, take out all the vegetables, except for the potatoes.
While the vegetable base of the soup is cooking, finely chop the spinach leaves. Chop the onion.
Cut the boiled potatoes into pieces, add ready-made spinach and onions to it, chop until a homogeneous consistency.
Pour the resulting mass into the vegetable broth, add the cream and bring to a boil.
Season the fragrant soup to taste. You can add greens or croutons when serving.
Interesting! Spinach belongs to the category of foods that fight excess fat, and is also considered one of the healthiest leafy salads.
Dinners on proper nutrition
With proper nutrition, it is very important not to forget to have dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.
For dinner, it is better to give up light carbohydrates and too fatty foods. An ideal plate will be vegetables and protein, whether it be fish, meat or cottage cheese. They will saturate our body and protect the muscles from catabolism all night. Fortunately, there are plenty of fitness recipes for a proper and healthy diet, corresponding to a light dinner.
Salad "Exquisite"
- lettuce leaves;
- 200 g cherry;
- 1 avocado;
- 200 g shrimp;
- 50 g low-fat cheese;
- 50 g pine nuts;
- 100 g Natural yogurt / Caesar dressing.
Finely chop cherry tomatoes, avocado, lettuce leaves. Boil shrimp with pepper, peel and add to salad. To the resulting mass on a coarse grater, grate the cheese. Sprinkle with pine nuts.
You can season the salad with natural low-fat yogurt. And to enhance the taste, you can use homemade Caesar sauce. It is based on natural yogurt plus chopped garlic, salt and paprika. It will replace harmful mayonnaise with a bang. Delicious salad for dinner is ready!
Diet "Meat in French"
- 600 g chicken fillet;
- 3 large tomatoes;
- 2 onions;
- 150 g low-fat cheese;
- Natural yoghurt/sour cream 10%;
- Salt and pepper to taste.
In order for the meat to turn out tender and juicy, the fillet must be cut into thin strips and beaten well. Put in a mold, salt and season.
Cover the mold with foil beforehand so that the dish does not burn!
Finely chop the onion into rings, put a neat layer on the meat. Chop the tomatoes into circles, this will be the next layer on top of the onion.
Spread tomatoes with natural yogurt.
The final touch of the dish will be cheese grated on a coarse grater.
Bake in the oven until golden brown on the cheese!
Festive, but at the same time a light dish is ready! Bon appetit!
Remember! The classic "meat in French" is made from pork, but if the goal is to lose weight on proper nutrition, then it is better to refuse fatty pork. Choose turkey or chicken.
chicken cheesecakes
Among the healthy recipes for proper nutrition, chicken dishes occupy one of the leading positions. Unusually, cheesecakes are not only rich. They can be made from meat and, without fear of extra pounds, eat at dinner according to all the rules:
- 800 g chicken fillet;
- 5 eggs;
- 2 carrots;
- 2 tbsp oat/rye bran;
- 4 cloves of garlic;
- Greenery;
- Salt/pepper to taste.
Grind the chicken fillet with a blender until minced, or chop very finely. Finely grate the carrot, finely chop the onion and garlic, you can grind in a blender.
Add vegetables and chopped greens to minced chicken. Add bran to the mass, then salt and season.
Line a baking sheet with foil or baking paper.
Blind nests, making a recess in the middle, put on a baking sheet. Bake in the oven for 30 min.
After half an hour, pour an egg into the nest. Put in the oven for another 15 minutes.
The finished dish can be sprinkled with your favorite fresh herbs. Bon appetit!
Dessert on healthy eating
On the Internet, in glossy magazines and books, there are now a huge number of ways to cook healthy food. Recipes for dishes with proper nutrition with a photo are distinguished by their accessibility, ease of preparation and amazing taste. Therefore, the reluctance to switch to proper nutrition can only be explained by one's own laziness and neglect of health.
The article contains recipes for treats that are suitable for the menu for the whole week. And so that there is no longer any doubt about choosing the right food, let there be another very tasty recipe.
banana ice cream
Summer is here, which means it's getting harder and harder to get past ice cream. But, unfortunately, in the store it is completely with harmful additives. There is always a way out.
All you need is a banana. Cut it into small circles and put it in the freezer for several hours. After the banana is frozen, grind until smooth in a blender.
Optionally, you can add coconut, cocoa, nuts.
This very simple recipe completely replaces store-bought ice cream. After all, the consistency of a frozen banana is simply divine!
Recipes for proper nutrition are gaining popularity today, because such recipes can be not only useful for our body, but also very tasty. The abundance of recipes for proper nutrition attracts both externally and with its content, pleasant aroma, interesting color, etc. It is very important to correctly compose a menu for every day, where recipes for proper nutrition will prevail. The variety of shapes and tastes will not leave anyone hungry and dissatisfied with what they have tried.
Do not confuse healthier eating with dieting or fasting, because they are fundamentally different. But the effect of healthy food will be noticeable, because with the help of natural and tasty products you will be able to easily maintain a beautiful shape and lose extra pounds. And in addition to the figure, a balanced diet will give a good mood and well-being.
Proper nutrition involves the use of freshly prepared food, so the recipe is designed for 3 servings:
- medium sized carrots;
- chicken fillet - 200 gr.;
- cauliflower;
- sauce (chicken broth, hard cheese, flour, cream, 2 eggs, ground pepper, nutmeg, salt to taste).
Recipe:
- Do not boil the cauliflower until cooked, after dividing the inflorescences. Add to the water where it was cooked, all the ingredients for the sauce, except for the eggs. Cook all this mixture for 5 minutes, stirring occasionally and not allowing to curdle. Then add the egg yolks and mix well in a water bath.
- Grease the baking dish with butter. At the bottom lays pre-cooked chicken or other poultry fillet, cauliflower, carrots and pours sauce.
- We put the mold in the oven preheated to 250 degrees for 15 minutes, until a crispy crust of a beautiful golden hue appears. Such food is not only insanely tasty, but also nutritious.
Salad with sardine
There are many recipes for proper nutrition, but this salad is very easy to prepare, saturates the body and does not allow extra pounds to be deposited on the sides. For its preparation, the following components are required:
- rice - about 130 gr.;
- canned peas and corn (a glass of total weight);
- sardines in their own juice;
- fresh cucumber;
- Cherry tomatoes;
- greens, feather onions;
- salt and pepper (to taste).
Recipe:
- Pre-boil rice. Mix it with sardines.
- Cut the cucumber into small bars, divide the cherry tomatoes into quarters.
- Cut greens and onions, add to rice.
- Mix all the remaining ingredients and decorate the dish.
In order to eat right, you do not need to spend a lot of time preparing food. With the help of proper nutrition, you can increase the level of energy and strength, gain vigor and positive, feel better and forget about health problems. Proper nutrition has long ceased to be a tasteless restriction in food, with the help of a variety of dishes you can decorate your daily diet.
Every day more and more people are interested in proper nutrition as one of the most important elements of a healthy lifestyle. Our website even has . Food is something without which the life of any person is impossible, and health directly depends on the diet. Poor quality or junk food can harm the body, so it is very important to be able to draw up the right nutrition program for every day. Healthy food is not always the standard of taste, but from the point of view of its benefits, it has no analogues.
Proper and healthy nutrition these days is no longer an indicator of aristocracy, but a response to the pace and conditions of life. More and more people today are involved in sports, which is inseparable from a healthy diet. Choosing a diet and compiling a menu for a day, a week, a month becomes an urgent task for everyone who asks questions about losing weight, losing weight or building muscles, and improving well-being in general. In this lesson, we will talk about the basic principles of proper nutrition.
Please take these tips critically, as there are no strict laws in proper nutrition, but there are recommendations that can be supported by some experts and criticized by others.
What is proper nutrition?
In the sources, one can rarely find a clear and specific definition of the concept of healthy and proper nutrition. The most complete wording of this term is as follows:
Proper nutrition(or healthy food) is a balanced diet of natural and high-quality products that satisfy all the needs of the body, in addition, benefit it.
One of the famous authors of books on proper nutrition is an American naturopath, an adherent of alternative medicine, a vegetarian Herbert Shelton ( 1895-1985 ). His idea about the benefits of natural food became progressive: Shelton believed that nature took care of human needs in food to the full, which means that our body needs only natural products.
Shelton also developed the nutritional concept of separate meals in the book " The right food combination". The idea of this diet is the incompatibility of certain foods when they are consumed at the same time. For example, the author argued that one should not combine food rich in proteins with carbohydrate-containing foods, combine milk with other foods, and fats with proteins. Separate nutrition interested not only those wishing to lead a healthy lifestyle, but also specialists in the field of dietetics and physiology. Clinical studies were conducted, as a result of which it was possible to establish that it is not so much a separate diet that is useful as eating healthy food, since weight loss and a good state of the body are not affected by the principle of food separation, but by a general decrease in its calorie content.
Also relevant for proper nutrition are the postulates set out in one of the most popular modern books on healthy food, The China Study. This work was written by a famous specialist Colin Campbell, Professor Emeritus in the Department of Food Biochemistry at Cornell University, winner of the US National Institutes of Health award. Here are some takeaways from this book:
- food vitamin supplements will never replace natural products containing the same set of vitamins;
- almost all nutrients are better absorbed from plant foods than from animal foods;
- proper nutrition helps to control the influence of negative external factors on the body;
- a properly composed diet will never harm the body.
Summarizing the information from these works, we can highlight several recommendations on what you need to know about proper nutrition and healthy eating:
Rule 1. Food is primarily the basis for life, "fuel" for the body, from which energy is produced, and only then - ritual and pleasure.
Rule 2. Healthy eating will protect your body from premature aging, will help to avoid many diseases of the cardiovascular system, some types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that help improve mental activity, read about them in this article.
Rule 3. There is no room for compromise in a healthy diet. Avoid soda, chips, mayonnaise and other unhealthy foods. You can and even need to eat sweets, but not all the time and not all in a row.
Rule 4. Baked, stewed and boiled food is healthier than fried and smoked.
Rule 5. Trust, but verify. With the development of the Internet, a huge number of different blogs and websites have appeared on the network containing information about healthy eating and giving recommendations for improving the figure. However, do not forget that the authors of blogs are not always professionals who really know their stuff. That is why, before you start applying this or that technique on yourself, you should read the reviews of other users in as much detail as possible, read additional information about the author of the theory and analyze the results he achieved. This simple tip will help you weed out untested theories and thereby avoid the risk of irreparable harm to your health by trusting non-professionals.
So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we eat. According to the content of various nutrients and vitamins, all products can be divided into groups that will allow you to create an optimal diet during the day.
Based on the principles of proper nutrition, experts at the Harvard School of Public Health, led by American nutritionist Walter Willett, have developed a universal food pyramid for a person during the day. Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, and foods from the top should be eaten in limited quantities or completely eliminated from your diet. In addition, it is worth noting that physical activity and adequate fluid intake, preferably mineral water, also lie at the base of this pyramid.
Here is the structure of the pyramid with a list of necessary products and their properties from bottom to top:
Whole grain bread, oatmeal, rice and pasta
This is the basis of a healthy diet. These foods provide the body with complex carbohydrates, an important source of energy. Whole-grain foods are rich in B vitamins, minerals and fiber that everyone needs. Contrary to popular belief, these foods do not lead to weight gain unless butter, cheese, or sauces are added to them.
Vegetables
Vegetables provide us with vitamins, are an excellent source of protein, in addition, they are not rich in fats. The maximum amount of nutrients is found in rich green, yellow and orange vegetables, as well as in starchy vegetables - potatoes and yams. Vegetable juices are also very beneficial for the body.
Fruits
Fruits are a rich source of vitamins, primarily vitamin C. These are low-calorie foods that contain virtually no fat. Fruits are useful in any form: fresh, frozen, canned, dried, and also in the form of juice, with the exception of heavily sweetened nectars and fruit-based syrups.
Meat, poultry, fish, dry beans, eggs and nuts
Animal foods are an excellent source of protein, iron, zinc, and B vitamins, as are beans, nuts, and seeds. Tofu (bean curd) and white beans are rich in calcium that the body needs. Almonds are a good source of vitamin E.
Milk, kefir, cheese, yogurt
Dairy products are irreplaceable sources of calcium. They also provide the body with proteins and vitamin B12. You should choose low-fat varieties of dairy products for eating, as they contain a minimum of cholesterol, saturated fat and, of course, calories.
Fats, oils and sweets
These foods are high in calories and very nutritious. They should not be abused, but they should not be completely abandoned either. Vegetable oils, which are a rich source of vitamin E, must be present in the diet (1 tablespoon per day is enough for the body). Products containing molasses can be useful as a source of iron.
Diet options according to the food pyramid
From these food groups, you can cook many different dishes. An approximate daily menu for an average person might look like this:
Option 1
- Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small piece of fruit.
- Snack: unsweetened fruit.
- Dinner: two bread toasts with lean fish, green salad without dressing, mineral water with lemon.
- Snack: kefir or yogurt.
- Dinner: stewed vegetables with toast, a glass of water with lemon.
Option 2
- Breakfast: chicken breast sprinkled with parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small piece of fruit.
- Snack: a handful of nuts.
- Dinner: a portion of brown rice with stewed vegetables, a glass of mint tea, a small piece of fruit.
- Snack: kefir or yogurt.
- Dinner: 150 g fat-free cottage cheese, a small fruit, a glass of water.
It is worth noting that such a diet provides the nutritional needs of the average person. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.
The desire to lose weight makes many people turn to proper nutrition, since the main cause of obesity is the consumption of junk food, fast food and a lot of sweets. The path to a beautiful healthy body lies through building the right diet and diet.
In search of the optimal weight loss program for yourself, you should not immediately go to the Internet and study “revolutionary methods” that allow you to lose weight without the slightest effort and food restrictions. You should be wary of all the methods offered on the network, since quite often they are compiled by people who do not have a professional education in the field of nutrition and cannot guarantee a positive result. If you have the opportunity, be sure to make an appointment with a nutritionist who will conduct an individual study of the characteristics of your body, and based on its results, will offer a nutrition program that is right for you in accordance with your goals. If the consultation of a professional nutritionist is not available to you for any reason, you can take the advice of experts who lead websites, forums and blogs on weight loss, read books on this topic, while not forgetting to check the information offered to you, get acquainted in detail with the reviews and recommendations of people who have experienced this technique first hand.
Any nutritionist will tell you with confidence that you can lose weight by reducing the number of calories a person consumes per day. The minimum number of energy units needed by an adult human body daily is 1200 kcal. You can calculate the number of calories needed to maintain weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the basal metabolic rate - the number of calories needed to maintain life at rest (BMR), multiplied by the activity factor.
The formula for calculating basal metabolic rate based on a person's weight, height, and age is derived as follows:
Men: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) basal metabolic rate.
Women: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) basal metabolic rate.
The result obtained must be multiplied by the activity factor, which is equal to:
- 1.2 sedentary lifestyle;
- 1,375 average activity (light exercise 1-3 per week);
- 1.55 high activity (intensive classes 3-5 times a week);
- 1,725 very active (heavy physical activity 6-7 times a week);
- 1.9 extreme activity (very hard physical work, or intensive training 2 times a day).
You can find out how many kilocalories per day you need in the form below:
Once you determine how many calories per day you need to maintain your current weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce your daily calorie intake by 10-15% of what is required to compensate for energy consumption.
What you need to know when planning to lose weight?
1. It is important to understand that a weight loss diet without sports will not bring a quick result. To speed up the process by first deducing the formula for the number of calories, taking into account physical activity, of course, and by calculating the daily diet from it, you can only do special exercises. You will learn about them in next lesson.
2. When choosing a diet, it is best to consult a specialist doctor, or at least opt for a well-known program, the effectiveness of which has already been tested by other people.
3. If you began to sleep poorly or feel constant fatigue and irritability, your overall health worsened - these are sure signs that the diet is bad or the amount of food consumed is not enough, which can be detrimental to health and, therefore, the program needs to be reviewed or changed.
4. Most low-carb diets need to be approached carefully. Carbohydrates are the basis that feeds our body with energy. It is necessary to distinguish between fast and slow carbohydrates, while one cannot be completely abandoned and replaced by others. Read more. Consideration should also be given to express diets that allow you to lose weight in a short period of time. It should be remembered that having lost weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.
5. The number of meals - 4-5 per day. Portions are best kept small. It is advisable not to skip breakfast.
6. Useful products for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.
7. The main thing is a positive attitude, willpower and determination. The rest is sure to work.
Finally, an example of a menu for the day for women:
- Breakfast: oatmeal on the water, 1 apple, coffee with milk.
- Lunch: a glass of kefir, 2 peaches.
- Dinner: 1 baked potato, a piece of fish, vegetable salad with a tablespoon of oil.
- Snack: grated carrots with olives.
- Dinner: boiled broccoli, stewed chicken breast.
A healthy diet is just as important for muscle gain as exercise. Food acts as a building material from which the body takes everything it needs for muscles.
In the case of a set of muscle mass, the same principle works as with weight loss, only in reverse order. If you want to gain weight, you need to consume more calories than your body uses per day. At the same time, a large amount of fast carbohydrates and fats should be avoided, which, unlike protein, are not directly involved in the process of creating muscle tissue and can accumulate in the body, creating an excess fat layer. However, it is fats and carbohydrates that are the main source of energy for training and therefore cannot be completely abandoned: they must be consumed at the right time and in the right amount (according to TDEE).
If you are actively involved in sports, then it is important to get enough carbohydrates for breakfast and lunch, because they provide us with the energy we need for intense workouts. But the main role in muscle growth is assigned to proteins. A well-known common truth is that in order to grow muscles, you need to consume 2 g of protein for every kilogram of body weight. In general, the nutrition process should be organized as follows: meals - 5-6 times a day every 3 hours, portions are average.
What you need to know about proper nutrition for muscle growth?
1. Muscles grow when the amount of incoming energy in the form of food exceeds the amount of energy expended per day. Calculate the daily calorie requirement using the formula described in the weight loss block and increase it by 15-20% (on average + 300-500 kcal daily).
2. If you follow the rules and do everything right, but the muscles do not grow, increase your carbohydrate intake at breakfast and after training by 40-50 g.
3. Do not panic during the period of muscle growth arrest. Muscles grow in leaps and bounds. After a few weeks of progress, stagnation may occur, and after a week or two, growth will begin again.
4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but also do not correlate with a healthy lifestyle in general.
5. To achieve muscle growth, you need to follow the following daily ratio of macronutrients consumed: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.
- Squirrels. One gram of protein contains 4 kcal. Main sources of protein: chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas and soy. Animal proteins (meat, poultry, milk, fish) are more nutritious than plant proteins (nuts, beans, peas, soybeans).
- Carbohydrates. Carbohydrates contain 4 kcal per gram. The main sources of carbohydrates: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, cereals.
- Fats. Fats contain 9 kcal per gram. Main sources of fats: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, biscuits, potatoes, nuts, olives, chocolate. Animal fats are more harmful to the body, primarily for the cardiovascular system, than vegetable fats.
7. You should drink enough water. .
An approximate daily diet for muscle growth for a man weighing 75-80 kg is as follows:
- First breakfast: 2 whole eggs, 7 egg whites, 1 muffin, 3 teaspoons jam, large banana.
- Lunch: 150 g chopped boiled breasts without skin, 1 piece of fat-free cheese, 4 tbsp. tablespoons fat-free mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened cakes.
- First lunch: 250g grilled beef, 100g pasta, 3/4 cup tomato sauce.
- Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. spoons of fat-free mayonnaise, 1 cup of vegetable salad.
- First dinner: 500 g skimmed milk, 2 scoops whey protein, 3 tbsp. spoons of honey.
- Second dinner: 240 g boiled fish, 240 g boiled beans, 1 cup boiled carrots.
Drinking regime
Drinking regimen is an important element of a healthy lifestyle. Water is the basis of any living organism, including the human one. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the construction of new blood cells, the normal functioning of ligaments and joints, and kidneys. Drinking enough water helps control your appetite.
What is the correct drinking regimen? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. In no case should you follow such diets. You will get the desired -5 kg in a week, but the body will be dehydrated, which will affect well-being and functionality. It is worth starting to drink again when you want, and the weight will return. Remember, the norm of water for an adult per day is 2-2.5 liters, divided into equal doses after the same amount of time. Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.
It is important to drink the right amount of water for those who play sports. If the body is dehydrated, energy is absorbed 10-30% worse, which directly affects the intensity of training and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up - this speeds up the metabolism and has a beneficial effect on the digestive system.
Helpful information
- A detailed and convenient table of calorie content of individual products and ready-made meals indicating the amount of proteins, fats and carbohydrates and a recipe analyzer for the content of biologically significant nutrients.
Test your knowledge
If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are shuffled.