Everything you need to know about healthy eating. Healthy food recipes. Our body is a reflection of what we eat

Good afternoon, dear site visitors. Probably each of us understands that proper nutrition Is an important foundation for acquiring a healthy body, but unfortunately, not everyone pays due attention to this.

And in this article I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people believe - this is the only plus, but also delicious.

Properly selected recipes and food combinations will allow you to choose a tasty and healthy menu for yourself for a week or a month. From this article, you will understand what foods and dishes should be excluded from your diet in order to heal your body.

You will also receive good advice from nutritionists for weight loss or muscle growth.

Actively promoted in society last years... And it is not surprising, because, unfortunately, more and more people need weight adjustment, healing and cleansing of the body. This article will tell you what are the principles of proper nutrition, what should be adhered to, what to limit, what to give up altogether.

1. What is proper nutrition and how to eat right

To stick with proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.

Is one of the main components healthy way life that provides normal development, growth and human activity, helps to strengthen the body and prevent various diseases.

It should be noted right away that it is not some kind of exhausting diet, strict restriction or temporary measure. As a rule, people who embark on this path do not leave it, but adhere to the recommendations for proper balanced nutrition in the future.

And this is quite understandable, since it is aimed at a long-term correction of his diet, a person simply manages to become akin to his newly acquired habits, and does not abandon them. In addition, if this system is abandoned, all the pleasant "bonuses" of its use will disappear: loss of excess weight, good mood, lightness, vigor in the body, improving the state of the body.

The diet of proper nutrition includes the following points:

• Proper nutrition does not allow starvation, it always presupposes the opportunity to have a full and tasty snack, choosing what is more to your liking.
• The rational nutrition system always and everywhere allows you to find something to eat, preventing embarrassing situations (for example, at a party).
• The basics of proper nutrition imply freedom of choice and the absence of strict categorical prohibitions.

2. Principles of Good Nutrition - 7 Ways to Improve Health

To master proper nutrition regime you do not need to use complex formulas for calculating calorie intake, but just follow some recommendations and adhere to an established plan.

To understand how to eat right, it is worth considering the following principles:

It should be noted that no need to drastically change your diet, this, as a rule, returns to the previous regime after a while. Rational nutrition will become the norm if all changes are introduced gradually without experiencing internal opposition to the new rules.

3. List of foods for proper nutrition

Such a list will help you figure out how to eat right:

All of the above products are easily digestible. But there is also a category of hard-to-digest foods that also need to be included, but in moderation, on the menu. These are: chocolate, strong coffee and tea, seasonings / spices, salt and sugar.

4. Diet of proper nutrition + menu for the week

Observing the diet when proper nutrition, you need to develop a menu, adhering to the following principles:

1. Fruits don't go well with anything, but are a separate meal. Due to its quick digestibility, such a snack is allowed even 1 hour before lunch / dinner.
2. Different proteins don't mix(for example, fish and milk).
3. Protein foods are not compatible with carbohydrates(potatoes or cereals are not suitable for meat, eggs, cheese, nuts). But this does not mean that you need to completely abandon the combination of, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can simply eat meat with boiled potatoes or baked meat instead of fried potatoes.
4. Cabbage is a great addition to fats(it inhibits the action of fats, leading to a slowdown in the secretion of gastric juice).
5. High carbohydrate foods(beans, potatoes, bread) do not go well with sour foods.
6. Proteins and fats are not compatible(like butter and cheese, eggs and sour cream).
7. Starch intake per meal should be moderate(so, do not eat potatoes or porridge with bread).
8. Whole milk consumption should be kept to a minimum.
9. Green vegetables stimulate the body, so it is a wonderful base for any dish.
10. Large amounts of oil or acid inhibit protein absorption.

How to eat right will be prompted by the following menu for the week:

Proper nutrition for pregnant and lactating mothers

The diet of proper nutrition for a future and nursing mother should not be distinguished by a quantitative increase, but by high-quality products and harmless cooking methods. It must be varied so that the child receives all the necessary elements in the womb, and the mother's body is not depleted from the fact that all valuable substances leave with milk.

Below I suggest you familiarize yourself with the video in more detail: How to eat right during pregnancy.

Balancing nutrition for women who have already given birth can be a little more difficult due to the appearance of colic in the tummy and allergies in the baby, as well as the desire to return to the woman's previous form.

Proper nutrition for children

Due to the constant growth of the child, the diet must include a sufficient amount of protein. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot stand it for a long time without food. Therefore, snacks are an essential part of their diet.

From an early age, it is worth teaching a child to a small intake of salt, and to prefer natural confectionery sweets - it is sweet, tasty, and also incredibly healthy. And also it is worth instilling the correct drinking regime in the child.

Proper nutrition for weight loss

Eating a balanced diet, of course, is an assistant in, but the process of losing weight can only be achieved by reducing the number of calories consumed relative to the expended. Refusal of alcohol and simple carbohydrates (cake - ice cream), fragmentation in the diet, reducing portions, physical activity should also take place.

For muscle growth, the menu should directly consist of half of proteins, of carbohydrates and fats by 30% and 20%, respectively. Carbohydrates are best eaten after strength training (unlike muscle building requires reinforcement after exercise) and in the morning.

You should drink more water than usual - about 3-4 liters. The feeling of hunger should not be experienced at all, so even at night you need to eat 200g of cottage cheese.

6. What products should be discarded

To know how to eat right, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, and it does much harm: a deterioration in physical condition (and morally after such food there is nothing to do, but only want to lie down to sleep), the development of serious diseases (diabetes, stomach ulcer, heart attack, etc.) , weight gain, loss of attractiveness of skin, hair, nails.

In a word, such products are the enemies of the body, with which, without hesitation, you need to part.

Harmful products include:

• purchased sauces (ketchups, mayonnaises, etc.);
• refined sugar, butter, coffee, cocoa;
• salinity, smoked meats, fried, preservatives;
• products fast food, finished meat products (sausages, etc.);
• white flour products;
• alcohol.

Conclusion

At first glance, proper nutrition seems like an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned, and they quickly become a habit. Therefore, be patient, comprehend the science of a healthy lifestyle, stay healthy and beautiful!

And in conclusion, I would like to provide you with "Recipes for proper nutrition" for watching. Enjoy your viewing!

Healthy eating has long occupied an important place in people's lives. Modern canons of beauty are increasingly inclined to believe that a person should be not only slim and fit, but above all healthy. Therefore, tough short-term methods based on significant restriction of the diet and creating stress for the body are confidently replaced by sparing ones, which, along with normalizing body weight, heal the body and rejuvenate the appearance. "The classic of the genre" in this kind of weight loss is the diet "Healthy food" ("Healthy food"), the name of which directly speaks of its focus. This very clear and simple, but very effective system allows you to reduce weight without starving, without discomfort and without limiting the intake of all the necessary substances, vitamins, micro- and macroelements into the body. It is suitable for people of all ages and fits perfectly into the usual way of life.

Principles and rules

At its core healthy diet for weight loss is a proper balanced diet with healthy products. It does not give a quick result, but the lost kilograms do not go back. Moreover, excess weight will go away without causing any negative sensations, but, on the contrary, improving overall well-being and psycho-emotional state. This technique helps even those who constantly break down on other diets, since it is absolutely not associated with hunger.

The main task that the "Healthy Food" diet solves is the complex elimination of the problem of excess weight, its consequences and related diseases. But to achieve the best possible result, it is necessary to strictly follow the established rules:

1. Adhere to 5 meals a day, eating every 3 hours. At the same time, it is not necessary to strictly eat according to the established schedule. You need to listen to the signals of your body - when a feeling of hunger appears, you can postpone the time of eating and have a snack or a full meal.
2. Reduce portion sizes - a single meal should not exceed 300 g. To control the volume, replace the plates with saucers. If the next meal is missed, you cannot increase the portion. And if the feeling of hunger appeared earlier than after 3 hours, then the amount of food should be reduced to 150-200 g.
3. Eat carbohydrates and other high-calorie foods in the morning. Then the energy received will be completely consumed and nothing will be deposited in fat reserves. In general, the scheme should be as follows: for breakfast and lunch - complex carbohydrates (cereals, fruits); for lunch and afternoon tea - vegetables, fiber, protein; for dinner - mostly protein.
4. For snacks between these five meals, it is recommended to use nuts (always without additives), but in small quantities (no more than a handful), since they are very high in calories.
5. Breakfast is obligatory, and no later than 2 hours after waking up and full. To have dinner - on the contrary, at least 2 hours before bedtime and very easy.
6. The menu should be varied. There is no need to prepare meals for future use, since only freshly prepared ones retain the entire set of useful components.
7. Observe the rules of heat treatment - boil in steam or in water, simmer, bake without oil. Frying with added fat is completely excluded.
8. Drink clean water throughout the day in the amount of 1.5-2 liters. You can determine the volume that is optimal for yourself by multiplying your own weight by 0.3 liters.
9. Take your food slowly, savoring every bite with pleasure. You cannot eat on the go.
10. Once a week, arrange a "load" - eat a small portion of one forbidden product. This will help prevent breakdowns.
11. Increase the cost of calories in all possible ways - do not use the elevator, walk more, do exercises, play sports.

The rules of a healthy eating diet are simple and do not require any special effort to follow. But it is from the strict implementation of each that the effectiveness of the entire technique and how useful it will be depends entirely. By changing your eating habits and lifestyle in accordance with these recommendations, you can lose up to 3-5 extra pounds in a month.

The system has no contraindications, since it is a correct diet. For some people, it may simply not be suitable due to the need to eat a medical diet for certain diseases.

Sample menu

In addition to observing these rules, when switching to a healthy diet, you should exclude or minimize the use of prohibited foods and eat mostly permitted ones.

You must completely refuse such food and drinks:

• chips, sweet soda;
• alcohol and its derivatives;
• baking;
• pickles;
• mayonnaise;
• packaged juices;
• fatty meat, lard;
• sausages, semi-finished products;
• refined sugar.

To follow a truly healthy diet for weight loss, the menu must be composed using:

• lean meats and fish;
• fermented milk products, milk;
• vegetables, herbs, berries, fruits;
• cereals;
• whole grain baked goods and crispbreads;
• unsweetened drinks - tea, herbal infusions, fruit drinks, compotes.

It is easy to create a diet for every day on your own, adjusting it to personal taste preferences. Favorite dishes can be given preference, and unloved ones can be discarded, even if they are allowed.

The following basic meal examples can be used to help you understand a healthy eating plan and to simplify your weekly menu design.

Breakfast options:

• porridge (oatmeal, buckwheat, millet) in water or milk with the addition of pieces of fruit, dried fruits, a small amount of honey;
• boiled eggs (2 or 3 pieces), vegetable salad with unrefined olive (linseed) oil or natural yogurt dressing, a couple of slices of hard cheese;
• steamed omelet of 2-3 eggs with milk, 50 g of hard cheese, orange fresh;
• scrambled eggs from 2-3 eggs with tomato slices, fruit salad with natural yogurt dressing;

Lunch options:

• baked apples stuffed with cottage cheese and raisins;
• carrot and apple casserole;
• raw fruits - apple, pear, banana, plum;
• fruit smoothies;
• kefir or yogurt with berries, fruits, dried fruits.

Lunch options:

• lean soup with mushrooms or cereals, meat stewed in its juice, steamed asparagus;
• meat broth, boiled meat, raw vegetable salad;
• fish soup, boiled fish, boiled vegetable salad;
• vegetable stew with rice, cabbage salad with herbs and sour cream;
• durum wheat pasta with cheese and tomato sauce, seafood.

Afternoon snack options:

• fruit and vegetable or vegetable smoothie;
• kefir, yogurt, yogurt with bran;
• cottage cheese with various additives, preferably with herbs and spices;
• cereal crisps with hard cheese;
• whole grain bread and homemade boiled pork sandwiches.

Dinner options:

• boiled or baked veal with stewed vegetables;
• grilled fish, beet salad;
• chicken in its juice, boiled beans in tomato sauce;
• salad of boiled vegetables and eggs with canned tuna;
• assorted seafood.

It's important to always have something healthy with you so that you don't have to buy cookies or fast food when you need a snack. Best suited for this:

• nuts (almonds, pistachios, walnuts, hazelnuts);
• dried fruits;
• fruits;
• whole grain breads or buns;
• yogurt, kefir, curd without additives.

Must be present in the diet a small amount of(1-2 tablespoons) cold-pressed vegetable oil. It can be added to salads or other ready-to-eat meals to help prevent many health and appearance problems.

TOP 5 healthy diets

The issue of achieving optimal weight and proportions without harm to health is of interest not only to nutritionists, but also to the world community. Therefore, the rating of the best diets is determined annually, with the help of which it is possible to achieve the maximum effect in losing weight while simultaneously improving the body. By the end of 2016, best diets for a healthy diet, the TOP-5 of which includes:

• diet "2016";
• methodology of Dr. Ionova;
• Models Diet;
• the system of Margarita Koroleva;
• "Correct" diet.

There are no rigid mono diets or "miracle-speed" synthetic-based weight loss programs on this list. Only the methods developed by eminent nutritionists based on a wide range of natural products are in the lead in the ranking. It is with this approach that the body is fully saturated with everything necessary, thanks to which it begins to work as a well-established mechanism and independently gets rid of all that is superfluous.

Diet "2016"

The health food diet, recognized by the experts as the best, was proposed by Australian nutritionists. It provides beneficial, but also the fastest weight loss compared to other health weight loss systems.

Rules and principles

The essence of the "2016" methodology consists in a clear division of products into 3 categories:

• completely excluded;
• used in a limited way;
• constituting the basis of the diet.

Products from the first category are forbidden, so you need to forget about them, from the second category - they can be included in the menu no more than 3 times a week. The third category is the staple food for the period of weight loss.

All other requirements do not differ from the above. general rules... The most important of these are recommendations for drinking enough clean water and cooking without oil.

Sample menu

There is no special menu in the Australian methodology "2016". It must meet the specified requirements, and the diet must be prepared in accordance with the list of permitted and prohibited foods.

Completely excluded:

• chocolate, sugar;
• bread, buns, biscuits, white flour products;
• dried fruits, honey;
• fast food, chips;
• sweet soda;
• alcohol.

Can be used 3 times a week:

• potato;
• cereals;
• fruits, berries;
• fatty meats and fish;
• milk;
• hard cheeses.

Basic foods of the diet:

• vegetables;
• eggs;
• cottage cheese, kefir;
• lean meats and fish;
• seafood.

Dr. Ionova's technique

The weight loss program of one of the best Russian nutritionists, Lidia Ionova, is a professionally designed healthy eating diet aimed at treating excess weight. The methodology is based on the observance of a correct balanced diet, ensuring smooth weight loss, the speed of which complies with WHO standards.

Rules and principles

The basis for the normalization of body weight, according to Dr. Ionova, should be the correct eating habits that help to switch to a healthy diet, and this, in turn, is designed to ensure weight loss and retention. All these principles are outlined by a nutritionist in the book "Healthy Habits", which tells not only about losing weight, but also about rethinking your behavior and lifestyle.

The essence of Dr. Ionova's diet is to comply with 5 main rules:

1. The problem of excess weight must be addressed in a comprehensive manner in order to maintain health during the period of weight loss and consolidate a stable result in the future.
2. Losing weight should be gradual, without sharp jumps, since it is significant weight fluctuations that negatively affect the state of the body and psyche.
3. The process of normalizing weight should be comfortable - excluding strict restrictions on the menu and providing the freedom to choose certain permitted products.
4. The diet should be organized in such a way as to ensure the formation of correct eating habits, which will further prevent the return to "unhealthy" foods.
5. The goal of all activities should be the long-term preservation of the obtained result.

The advantages of Dr. Ionova's technique include:

• the absence of a strict restriction in the choice of food;
• safe weight loss with further preservation of the obtained indicators;
• improved health, increased energy and performance.

Sample menu

The diet scheme of a healthy diet for weight loss according to the principles of Dr. Ionova is a food pyramid consisting of products, glycemic index which does not exceed 50 units. If this figure is higher, products are completely excluded from the menu. In addition, the food pyramid of Jonah takes into account the time during which a certain food is consumed:

• breakfast (until 11:00) - cereals: brown rice, legumes, oatmeal, barley (except corn);
• lunch (11: 00-14: 00) - seafood, fish, meat;
• lunch (14: 00-17: 00) - milk, fermented milk products;
• afternoon snack (17: 00-19: 00) - raw fruits, berries (except for mango and watermelon);
• dinner (19: 00-23: 00) - vegetables (except potatoes).

The daily intake of fat-containing food (fats, oils, nuts) should not exceed 20 g. The required amount of water is determined at the rate of 30 ml per 1 kg of weight.

First day:

• breakfast - barley, salted to taste and seasoned with butter;
• lunch - boiled shrimp;
• lunch - kefir;
• afternoon tea - oranges;
• dinner - stewed vegetables (bell peppers, tomatoes).

• breakfast - buckwheat porridge with salt and butter;
• lunch - grilled fish fillet, herbs;
• lunch - fermented baked milk;
• afternoon tea - apples;
• dinner - broccoli baked or boiled with salt, herbs.

• breakfast - cereals slow cooking with the addition of salt and oil;
• lunch - boiled veal;
• lunch - cottage cheese with sour cream;
• afternoon tea - pears;
• dinner - tomato salad with leafy vegetables.

Fourth:

• breakfast - lentil puree with salt (no oil);
• lunch - chicken breast;
• lunch - milk;
• afternoon tea - persimmon;
• dinner - cabbage and carrot salad, salted and seasoned linseed oil.

• breakfast - rice porridge with oil and salt;
• lunch - steamed fish fillet with salt;
• lunch - yogurt;
• afternoon tea - pineapple;
• dinner - beet salad with garlic and lemon juice.

• breakfast - millet porridge (salted);
• lunch - boiled squid;
• lunch - a milk drink;
• afternoon tea - kiwi;
• dinner - cucumber salad with herbs and linseed oil.

• breakfast - mashed beans, seasoned with oil and salt;
• lunch - boiled lamb;
• lunch - fermented baked milk;
• afternoon tea - apricots;
• dinner - grilled vegetables.

Such a menu is completely balanced in terms of the set of nutrients, it is not too strict, but it allows you to lose up to 7 kg per week. Many obese patients who could not lose weight on other methods, using the method of Dr. Ionova, lost up to 20 kg in 1 month. In addition, after completing the course, they did not have a desire to return to their usual diet.

Diet Models

In third place in the ranking useful programs weight loss is one of the varieties of the so-called diet models. Unlike the harsh express methods of the same name, this weight loss program is characterized by variety, satiety and ease of adherence. She is followed by such recognized symbols female beauty like Sophia Loren and Penelope Cruz.

Rules and principles

With all these benefits, during the period of weight loss, it is imperative to observe certain proportions in the daily diet. As a meal plan, a triangle-shaped scheme is used, at the base of which are complex carbohydrates in their useful variety:

• whole grain cereals;
• bran bread;
• durum wheat pasta.

Above are the products in the following sequence:

• vegetables fruits;
• unrefined vegetable oil;
• nuts, seeds;
• fermented milk products, milk.

All this is used daily. In addition, some categories of products are introduced in the menu in a more limited way:

• lean meats, poultry, fish - 5 times a week;
• eggs - every other day;
• potatoes - once a week.

Since the healthy eating diet of models is intended for show business figures, if it is observed, it is allowed to consume red dry wine 2 times a day - a glass for lunch and dinner.

You also need to follow some rules:

1. Eat 5 times a day - of which 3 times full (main meals), plus 2 light snacks.
2. There are no portion limits, but you shouldn't overeat.

The advantage of this diet is the high amount of fiber in vegetables and grains, which form the basis of the diet. It provides quick satiety and long-lasting satiety. At the same time, the variety of food allowed helps to avoid the breakdowns that are common with other weight loss methods.

Sample menu

The menu options for such a healthy diet can be endless. But to understand the principle of its compilation, you can use the example below.

First day:

• breakfast - whole grain flakes with yogurt, an apple;
• lunch - grilled vegetables, baked fish, dry red wine (can be replaced with fresh);
• dinner - vegetable salad, cheese, dry red wine (can be replaced with a glass of fresh).

• breakfast - milk porridge, whole grain toast with cheese;
• lunch - egg and tomato salad with herbs, boiled rice, dry red wine (fresh);
• dinner - grilled fish with herbs, dry red wine (fresh).

• breakfast - fruit and yogurt salad;
• lunch - vegetables, pasta with seafood and butter, dry red wine (fresh);
• dinner - steamed or grilled meat with olives, herbs and butter, dry red wine (fresh).

Fourth:

• breakfast - sandwiches with boiled pork, vegetable salad with herbs and butter;
• lunch - seaweed with boiled squid rings, dry red wine (fresh);
• dinner - boiled rice with spicy herbs and herbs, dry red wine (fresh).

• breakfast - an omelet with tomato slices, olives and herbs;
• lunch - pasta with grated cheese, dry red wine (fresh);
• dinner - vegetable stew with lentils, dry red wine (fresh).

• breakfast - oatmeal, grapefruit;
• lunch - lean soup, seafood, dry red wine (fresh);
• dinner - grilled fish with vegetables, dry red wine (fresh).

• breakfast - boiled eggs, cheese, bread;
• lunch - boiled rice with vegetables, dry red wine (fresh);
• dinner - vegetable stew with chicken, dry red wine (fresh).

For snacks between main meals, you can use kefir, milk, fruits, nuts.

The main disadvantage of a healthy version of the models' diet is considered to be its high cost, since the required components are olive oil cold pressed, seafood, fresh vegetables, cheese - are classified as expensive. However, this opinion is just a stereotype. After all, semi-finished products, sauces, meat, sausages, which are excluded by the rules of this technique, are not much cheaper. Moreover, if you add the costs of treating diseases caused by obesity or improper food intake, then the diet of healthy eating models is quite affordable.

System of Margarita Koroleva

Margarita Koroleva is the author of many books and the creator of a large number of methods for losing weight. Koroleva is also called a "star" nutritionist, since she has been making dietary rations for many domestic show business stars for more than 20 years. One of the most famous techniques of Margarita Koroleva, designed for quick and healthy weight loss, is a nine-day diet that allows you to lose up to 10 kg of excess weight without harm to the body. However, it should be borne in mind that, despite its safety and balance, the weight loss system according to Margarita Koroleva is rather difficult to transfer.

Rules and principles

This technique is incredibly easy to follow, as it is based on the use of only three dishes:

• boiled rice;
• chicken meat that can be replaced with fish;
• vegetables raw or boiled.

But you need to use them not at the same time, but on different days. It turns out 3 mono-diets - rice, protein and vegetable, each lasting 3 days.

For 9 days, you need to follow several rules:

• completely abandon salt;
• drink 2.5 liters of clean water (evenly throughout the day);
• start the morning with a glass of water (20 minutes before breakfast).

In addition, there are separate rules regarding the composition of the menu for each trimester.

Sample menu

Each mono-diet that makes up the system of Margarita Koroleva has a directional effect. The first trimester on boiled rice is intended to saturate the body with carbohydrates. In addition to rice, it is allowed to consume water and honey.

You need to take white long-grained rice and cook it according to this recipe:

• Rinse 1 glass of cereal, pour water overnight to swell;
• Rinse again in the morning, fill with hot water 1: 2;
• boil at a slow boil for 15 minutes.

Divide the resulting porridge into 6 equal portions, which must be eaten throughout the day at regular intervals. The last serving should be consumed no later than 20:00. In addition, you can consume 3 tbsp per day. l. honey separate from water and rice.

The second trimester on chicken or fish is designed to saturate the body with proteins and start the process of fat burning. For each of these days, 1.2 kg of raw chicken or 0.8 kg of fish are allocated, which must be prepared as follows:

• boil in the evening (preferably steamed);
• clean from skin and bones (for chicken, mix fillets and red meat).

Eat in the same way as rice, but the last portion must be eaten before 19:00. Honey is excluded. Chicken and fish days are allowed to alternate, but do not mix these products within one day.

The third trimester on vegetables is aimed at cleansing the intestines. It is allowed to eat 1 kg of raw and boiled vegetables, preferably white and green. Vegetables of a different color can be used to a limited extent. The specified amount should be divided in half - boil 0.5 kg, prepare a salad from the remaining 0.5 kg.

The two volumes are divided into 6 equal portions and eaten according to the same principle. 3 tbsp is added to the diet. l. honey, but already diluted in water.

Rice and vegetable days are the hardest to bear, however, in general, Margarita Koroleva's weight loss program does not have a negative effect on the body and is considered useful. But due to the severity of the restrictions, it is contraindicated in anemia and diabetes.

For those who do not want to endure hunger, Margarita Koroleva suggests simply switching to a healthy diet, for which she recommends adhering to the following rules:

1. Eating food consciously, so that it not only gives energy, but also has a healing effect.
2. Refuse to use white flour, bleached cereals, refined sugar.
3. Replace table salt with grated seaweed or sea salt.
4. Season salads with a minimum amount of olive oil and lemon juice, adding a lot of greens to them.
5. Drink 2 liters of pure water a day, taking the first serving immediately after waking up.
6. Each serving should be 250 ml or 1 cup.
7. Observe intervals of no longer than 3 hours between meals to get 5-6 meals a day.
8. When preparing dishes, use only water, add oil to a plate before use.

It is also important to lead an active lifestyle, play sports. Workouts should be moderate in physical activity, but for weight loss, their duration should be at least 40 minutes - fat burning begins only 20 minutes after the start of the session.

Correct diet

The rating of the best methods of healthy weight loss is completed by a diet called "Correct". Its peculiarity is that it is intended for family use. Very often, even on safe and very satisfying dietary diets, breakdowns occur, since many prohibited foods are constantly present in the refrigerator. Therefore, nutritionists suggest losing weight with the whole family, using the "Correct" nutrition system - balanced and healthy, but low in calories. It is designed for 1 month, during which every week you can lose up to 5 kg for two.

Rules and principles

The "correct family" method of losing weight is based on the use of a variety of healthy food with low calorie content. This approach allows you to maintain the usual size of portions, but at the same time significantly reduce their energy value.

When following such a program, you must follow fairly simple rules:

1. Make a fractional diet - eat 5-6 times a day.
2. Exclude sugar and all products containing it, fast food, semi-finished products, fatty, fried and other heavy foods from the diet.
3. Consume 1.5–2 liters of purified water per day.
4. Drink a glass of water 20 minutes before each meal to eliminate false hunger and prevent overeating.
5. Do not skip breakfast, have dinner 2-3 hours before bedtime.
6. Cook dishes steamed or in water, bake in the oven, simmer.
7. The basis of the diet should be protein and fiber.
8. Give up alcohol - it has a high calorie content, increases appetite, deprives you of control over the amount of food you eat and is harmful to your health.

With this mode, the body will receive all the necessary substances, so the intake of additional vitamin and mineral complexes is not required. Compliance with such a healthy diet can be combined with active sports, which, against the background of a low calorie diet, will help to lose weight faster.

Sample menu

You can come up with quite a lot of options for the right family menu. Indicative examples can be as follows.

Option 1:

• breakfast - slow-cooked oatmeal, yogurt;
• lunch - cottage cheese casserole with dried fruits;
• lunch - mushroom soup, buckwheat porridge, a portion of chicken in its juice, vegetable salad with olive oil;
• afternoon tea - a handful of almonds, an orange or an apple;
• dinner - vegetable stew, a portion of boiled fish;
• before going to bed - kefir.

Option 2:

• breakfast - eggs (boiled, scrambled eggs or scrambled eggs), whole grain bread with boiled pork or cheese;
• lunch - fruit;
• lunch - vegetable soup (borsch), 2 potatoes, a portion of boiled veal, tomato fresh;
• afternoon tea - kefir;
• dinner - fish cakes with green peas, cottage cheese;
• before bed - yogurt or an apple.

The "correct" family diet is a satisfying balanced method, but if at first there is not enough sweets, you can eat 1 tbsp once a day. l. honey, a handful of dried fruits or 2 sweet fruits. It will give you a boost of energy and improve your mood.

Exiting the diet

If adhering to a healthy diet is not a temporary phenomenon, but a way of life, then you do not need to leave it at all. For those who switched to the correct diet temporarily, just to normalize weight, and in the future cannot live without fast food, alcohol and others harmful products, it is recommended to adhere to the following recommendations:

1. Introduce these foods gradually, starting with minimal amounts.
2. Try not to abuse such products, using them as little as possible.

It is imperative that you work on yourself to make healthy eating a way of life. To do this, you should train the right eating habits, find pleasure in healthy food, realizing its enormous benefits for the body and appearance.

If there are healthy food products, then, first of all, these are apples.

They are low in calories, high in vitamins and iron. But try to eat only apples for two weeks: you will experience a sharp weight loss, loss of immunity, the first symptoms of anemia and other signs of protein-calorie deficiency.

If there are unhealthy foods, then, first of all, it is butter. This is "solid fat". However, a "spider web" of butter applied to a piece of fresh rye bread is not only a breathtaking taste, but also 20-25 kilocalories, that is, about 1 percent of an adult's energy requirement and quite tangible amounts of vitamin A.

There are many such examples. The fact is that each product is unique in its chemical composition, and there is no one among the products that could fully satisfy the needs of an adult in all food and biologically active substances necessary to ensure health. Only combination of different products able to solve this problem.

Let's talk about exactly how the foundations of a healthy diet should be formed.

If vitamins do not enter our body, diseases develop, which are called vitamin deficiencies.

The first law of healthy eating

The correspondence between the calorie content of food that a person consumes and the energy that his body expends.

Human energy is spent on maintaining body temperature, performing all physiological functions and biochemical processes, performing mechanical work by muscles, as well as digesting and assimilating food. The human body gets calories from macronutrients, the name of this word comes from the words "macro" - large long and "nutritio" - food. These are the substances that a person should consume with food a lot, that is, tens and hundreds of grams. On our site there is the most accurate table of food calories, which was prepared with the support of the Research Institute of Nutrition of the Russian Academy of Medical Sciences. Let's talk in more detail about each type of macronutrient.

FATS. Energy value fat more than twice the energy value of proteins or carbohydrates. This means that foods containing fat are the most high-calorie. but you shouldn't give them up at all, because fats are also construction material for the synthesis of substances that serve as building materials for cell membranes and other structures of the body.

Caloric content of 1 gram of nutrients

Protein - 4 kcal

Fat - 9 kcal

Carbohydrates - 4 kcal

Fatty acids are involved in the synthesis of compounds that regulate the mechanisms of immunity, allergies and other processes.

Fats of animal origin due to their special chemical structure are called saturated, and vegetable - unsaturated... They have different physical properties and physiological and biochemical effects. High intake of saturated fatty acids leads to obesity, diabetes and cardiovascular disease, so their intake should be limited. Vegetable fats are another matter.

In their composition, doctors especially distinguish the so-called polyunsaturated fatty acids Omega-3 and Omega-6. Their consumption contributes to the prevention of cardiovascular diseases, has a beneficial effect on the state of all body tissues. Your need for these healthy fats can be satisfied with 1-2 tablespoons of vegetable oil per day and at least three servings of fish per week.

PROTEINS are the most important components of food. In the human body, proteins are broken down into amino acids, from which the organism itself synthesizes the thousands of proteins it needs with diverse functions. All the great multitude proteins Are, in fact, different combinations of 20 amino acids. Some amino acids can be transformed into one another, and only 9 are indispensable for an adult and 10 for a child, that is, they are simply not synthesized by the body.

These amino acids must be supplied from day to day throughout our lives as part of the protein we consume. It does not matter from what products proteins will be obtained: meat or potatoes, milk or peas, fish or bread or other products - the main thing is that your body receives all the nonessential and essential amino acids in sufficient quantities.

Most of the protein is found in animal products: meat, fish, dairy products, poultry, eggs. Complete protein is present in significant quantities in legumes, that is, in peas, beans, lentils and soybeans, as well as in nuts and seeds.

Proteins are the most important components of food.

CARBOHYDRATES. Function carbohydrates in the human body, mainly comes down to supplying it with energy. They are widely found in plant foods as complex carbohydrates such as starch and simple sugars such as glucose and fructose. Fruits and vegetables contain both simple sugars and starch. All grain products - flour, cereals and pasta - contain mainly starch.

Of course, refined sugar, as well as sugar-containing confectionery, are sources of extremely simple carbohydrates. It is defined as "added sugar" because it is added to various dishes and drinks. Consumption of significant amounts of added sugar leads to the development of diabetes, obesity, tooth decay, and cardiovascular disease.

Therefore, if you strive for health, then the amount of sweets in your diet should be limited, and, if possible, exclude altogether.

CELLULOSE. Complex carbohydrates contain such polysaccharides like cellulose, which are not absorbed by the body. Such substances are called dietary fiber, one of their representatives is cellulose... Dietary fiber is practically indigestible. However, they significantly affect the processes: digestion, assimilation and evacuation of food, and are also important for maintaining the intestinal microflora.

Dietary fiber is abundant in vegetables and fruits, "unrefined" grains such as rolled oats, and bran.

The second law of healthy eating

Chemical composition daily ration a person must match his physiological needs in food and biologically active substances.

Vitamins and minerals are often referred to as micronutrients because the daily amounts required for the body are quite small and are most often measured in milligrams and even fractions of a milligram. The human body cannot produce these substances on its own and store it for future use for any length of time. For normal life, the human body requires several hundred different micronutrients- these are vitamins and minerals, as well as many biologically active substances from other groups. Micronutrients are found in a wide variety of foods, and different foods are different. Therefore, for the normal functioning of your body, include in your diet both fruits and vegetables, and necessarily cereals, and other plant products, and meat and dairy products.

We compose our menu

Moving on to planning your meals

We hope that we have convinced you of the need to have a variety of products on your table. Now let's try to figure out how to eat right - how often and in what quantities a particular product or dish should be included in the daily diet.

Main groups food products and the recommended amounts of their use:

Check yourself!

Body mass index
Your own weight will help you understand if you are fulfilling the first law of healthy eating. Calculate your body mass index and compare it with the numbers below.
BMI less than 18.5 - underweight. Boost your nutrition.
BMI between 18.5 and 25 - Your weight is normal. You are consuming enough calories.
BMI from 25 to 30 - overweight. Reduce portions and increase urgently physical exercise.
BMI over 30 - obesity. Talk to your doctor and immediately change your diet and engage in a sport that is right for you.

Easy test
Form a fold of skin over the sternum with your fingers. If the fold of your skin exceeds the thickness of a finger or 2 cm, then this indicates excess weight, and you need to reduce the number and size of servings to the minimum. And if the fold is less than 1 cm, then this is a signal of a lack of weight.

Are you consuming enough vitamins and minerals?

It is much more difficult to check how the second law of nutritional science is being fulfilled in your diet. There are special medical tests that a doctor can prescribe for you in case of health problems and suspicion of a lack of any micronutrient.

However, if you follow the recommendations of nutritionists for the preparation of the diet, and it contains in sufficient quantities products of all groups, including fish, vegetables, fruits, dairy products, then you satisfy most of the needs of your body. To prevent vitamin deficiency, use fortified foods (bread, milk) in food.

But still, vitamins and minerals for a balanced diet may not be enough, especially if a person's physical activity is very low, and not a very large amount of food is required to provide the body with energy. But, if physical activity is very high, then a person needs additional trace elements and vitamins.

Consult with your doctor, describe your diet to him. Perhaps he will advise you on the regular use of vitamin-mineral complexes or individual preparations.

Information provided by the Research Institute of Nutrition, Russian Academy of Medical Sciences. Edited by Prof. Dr. med. Sciences A.K. Baturin. Ministry of Health and Social Development Russian Federation, 2009

The materials are specially created for health centers. about health centers and their work in your area.

Healthy food is an essential part of a fulfilling life. A correct diet ensures excellent well-being, strengthens the nervous and immune system while helping to maintain optimal weight. Many products of plant origin have amazing properties and have a comprehensive effect on 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 herbal products to the menu. Whole grains, unprocessed vegetables, fresh fruits, herbs - thanks to them, the body gains strength and vigor, and the figure becomes slim. Such nutrition is useful for improving work. 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 herbal products!

• Beta carotene. They are rich in carrots, pumpkin and sweet potatoes. This substance normalizes metabolism, takes an active part in the production of collagen and takes care of cell growth.
• Omega-3 fatty acids. Flax, walnuts, and some green vegetables are also sources. These foods are endowed with anti-inflammatory properties.
• Vitamins C and E. These are powerful natural antioxidants that ensure the normal interaction of cells and rejuvenate our body. The first can be obtained from citrus fruits, currants, fennel, bell peppers, broccoli and kiwi, the second from avocado, sweet potato, sunflower seeds and almonds.
• Probiotics. These substances will take care of the microflora and the functioning of the digestive system. With normal absorption of beneficial and nutritious components, immunity is strengthened, and the body receives additional resources to protect against bacteria and viruses.

And, of course, such a diet should be accompanied by the consumption of a sufficient amount of liquid. Drink purified water, and replace ready-made drinks and tea with freshly squeezed juices and fruit drinks. This will restore a healthy balance and maintain the normal functioning of all systems.

Where to begin?

The transition to the correct diet does not have any special secrets. A healthy diet includes readily available products, but only fresh and natural ones. And if some of them require heat treatment, then it is desirable that it be minimal. The best solution is to use a double boiler. With this preparation, it is possible to preserve the 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, in small portions, while being accurate in timing. This habit brings only positive results:

• sleep becomes sound and healthy;
• the work of the nervous system is regulated;
• pressure stabilizes;
• the condition of the vessels improves.

Plus, fractional nutrition ensures the smooth functioning of the gastrointestinal tract.

Snacks are also worth paying attention to. Cookies, rolls, cakes and sweets are best set aside. Learn to control yourself, and it does 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 to work fresh berries, apples, pears and even young peeled carrots. They quickly satisfy the feeling of hunger and bring exceptional benefits to the body. In terms of taste, some of them are able to not only compare, but also surpass many products that you have used in previous snacks. You just have 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. Light foods should be on the plate at this time of day. Let it be a green salad seasoned with any vegetable oil, or steamed vegetables.

It is important to remember that the sudden transition to healthy food can be stressful for the body. It is important to observe gradualism and restraint here. If before you ate mainly fried foods and semi-finished products, then it is advisable to switch to a new diet carefully. Replace one product with another every day. In the early stages, get into the habit of making a healthy breakfast, then move on to the right snacks, and so on. Thus, the body will have time to rebuild and begin to work quickly in a new regime.

How to find the right balance?

Some people think that healthy eating is just a list of certain foods. But in reality, this is not entirely true. The diet should not only be balanced, but also supplemented with appropriate physical activity. It's elementary - walking in the fresh air or sports as a hobby will help you adjust your lifestyle. You do not need to exhaust yourself with many hours of stay in the gym, but you should also not constantly lie on the couch after eating an apple. Everything should be in moderation and in pleasure. The benefits of proper nutrition will only be complete with normal physical activity.

Plus, don't give up on foods that you think are unpalatable. Try to cook them differently. This will diversify your menu. Don't you like the 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 is hidden in the cooking methods. Vegetable fats provide energy, proteins establish all metabolic processes in the body, and carbohydrates give endurance.

• Morning - at this time the body needs light, but high-calorie food. Oatmeal, vegetable stew, and a glass of freshly squeezed juice are great choices.
• 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 - vegetable salad with olive or linseed oil or a small portion of buckwheat porridge.

For snacks and afternoon tea, prepare bananas, nut mix, berry juice. And try to eat a different meal every day. The choice of plant foods is so great that with its help you can create 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 to strengthen protective forces organism and support immunity at the proper level.

Such nutrition will certainly affect your well-being and lifestyle. You will feel lightness and a surge of energy, as a result, your efficiency will increase. You will be open to new achievements and you will understand that being healthy and cheerful is extremely simple and pleasant!

Healthy eating is incompatible with strict dietary restrictions, malnutrition and prolonged fasting. There is no need to strive for abnormal thinness by depriving yourself of food that brings pleasure. Most likely, it is about feeling great, having optimal energy reserves, improving your health and stabilizing your mood through good nutrition.

Correct healthy diet

This material should not be taken as obsessive nutritional advice for everyone and a guide to action. The article contains interesting observations and useful facts, scientifically proven. When planning a diet, you need to focus on your own needs and build on your state of health. To plan a menu when serious illnesses, advice from the attending physician is needed.

It is worth noting that today you can find quite a lot of clearly contradictory data on nutrition. For example, one nutritionist speaks about the unambiguous usefulness of a certain product, another expert gives completely opposite facts. In fact, it's best to pay attention to proven, accepted norms, avoiding confusion and easily creating tasty, varied and healthy meals that will remedy for the body and mind of all family members.

Proper nutrition means proper menu planning without starvation and overeating. The universal advice is fractional meals, that is, eating small portions of food every 2-3 hours. In total, you should get 5-7 meals a day.

It is better not to bring yourself to a state of severe hunger, remaining without food and snacks for many hours, because in this state you can easily overeat, eating more than you need. This excess can be harmful to health, create a feeling of heaviness and be deposited in the form of fat stores in the most unwanted places on the body.

• vegetables and fruits;
• cereals;
• protein foods;
• legumes;
• dairy products;
• fats;
• carbohydrates;
• salt;
• and drinks.

Nutrition for the heart and blood vessels - health products

The transition to healthy food helps to maintain body weight, adds energy for a full life, normalizes the percentage of cholesterol and another important indicator - blood pressure. People who embark on healthy lifestyles at any age see dramatic changes and clear improvements in health.

It is believed that it is useful to eat seeds, nuts, fruits, various whole grains and vegetables every day.

A lot of nutrients are found in olives, oils, low-fat yoghurts, milk and cheese.

It is good if fish dishes and various seafood are prepared 3 times a week.

Instead of consuming large amounts of salt, it is advisable to switch to healthy spices and natural herbs.

Protein lovers can eat eggs for health up to 6 pieces per week. Beans and other legumes - Ideally cooked twice a week.

The benefits of vegetables and fruits for the body

The easiest way to stay healthy is to add more vegetables and fruits to your menu. Studies have shown that most people lack nutrients due to the fact that they neglect fruits and vegetables. These products are especially valuable for humans because they contain a large percentage of fiber, a lot of vitamins, natural antioxidants and minerals. When there are a lot of vegetables and fruits in the diet different types, the predisposition to certain types of oncology, type 2 diabetes and cardiovascular pathologies decreases.

It is a well-known rule that the menu should include colorful fruits and vegetables, they contain different nutritional elements. In addition to fresh products, you can use dried, from the freezer or canned, since the latter are not inferior in usefulness to fresh ones. When buying products, you need to carefully read the label and make sure that the composition does not contain a lot of sugar and salt. It is reasonable to give preference to affordable seasonal vegetables and fruits only of the first freshness.

It is good for the average person to consume 2 servings of fresh fruit and 5 servings of vegetables every day. This norm is irrelevant for children and women during lactation, they have their own norms. And we will return to ordinary adults, it is useful for them to use apples, pears, oranges, bananas, kiwi, apricots, plums, canned fruits, natural juice and dried fruits. Boiled vegetables and various salads from raw vegetables also help to maintain health. For example, they are inexpensive and useful for the body: peas, lentils, corn, beans, potatoes, beets, carrots.

How to enrich your daily menu with vegetables and fruits, you can read about this below.

It is helpful to get into the habit of adding fruit to your breakfast meal. For example, you can use this recipe: make fruit and vegetable puree with low-fat milk.

A healthy diet is unthinkable without cereals and other cereal dishes. They can be used together with fruit pieces, it is a harmonious combination.

If you have to eat away from home, you can add vegetable sauce to pasta, order pizza with vegetable filling, eat fries with herbs.

It is useful to put lettuce leaves on any sandwiches. The most delicious sandwiches are obtained by adding grated cucumbers or carrots to cream cheese or, together with ham, put mushrooms, chopped onions, tomatoes, spinach on the bread.

It is useful to arrange a fasting day once a week and use legumes instead of meat.

Many have a tradition of arranging a tea ceremony in the morning or after dinner, along with this it will not be superfluous to eat cucumbers or carrots, this is an easy food. It is also good to stock up on food for a healthy snack: as soon as you feel hungry between meals, eat prepared cut fruits and vegetables, it is convenient to store them in the refrigerator in plastic containers.

The diet should be dominated by vegetables. To increase the proportion of vegetables on the menu, you can add a small portion to each meal. Eating lentils, beans and peas with poultry and meat is not only healthy, but also tasty and economical.

Grain food

Experts say it's good to eat grains, mostly whole grains. Such food helps to reduce the risk of certain types of cancer, type 2 diabetes, heart disease and a number of complex chronic pathologies.

Wheat, corn, rice, millet, rye, barley, oats, buckwheat, semolina, bulgur, quinoa are available to us. Whole grains are added by producers to noodles, breakfasts, pasta and bread. It is also useful to eat muesli, bread is a dietary product.

Whole grain cereals contain a lot of nutrients valuable B vitamins, dietary fiber, healthy fats and vitamin E. A huge plus of whole grain food is positive influence on the digestive system.

It is advisable to reduce to the limit the proportion of cakes, muffins, cookies, pastries in the diet. Such food often contains harmful elements, such as saturated trans fats, which are high in sugar, salt, low in fiber, and are poor in minerals and vitamins. Of course, you can eat such food, but occasionally and little by little.

Breakfast cereals are good for your health if they contain a lot of dietary fiber and whole grains, the minimum amount saturated fat and little salt added. By carefully studying product labels, you can learn to choose the best one. When buying bread, you need to pay attention to what it is made of. It is good when bread contains a lot of fiber, little salt, whole grains, seeds and coarse flour prevail.

It is good if you have 4-6 servings of cereals every day, and preferably whole grains.

Certainly the right nutrition for healthy life from the point of view of each person, it looks different, since individual dietary norms are associated with age and other characteristics, so you need to make a menu to your liking, and not eat according to someone else's schemes.

Regular pasta is fat, which means that it is advisable to replace them with whole grains. It's also a good idea to cook brown rice. Brown rice has many advantages and is easier to cook than white rice.

Pasta and rice go well with vegetables and can be used to make many delicious and nutritious dishes. Breakfast will energize and add comfort if it is a fiber-rich meal such as oatmeal, muesli or any other favorite cereal. Instead of white bread, it is better to buy baked goods with coarse flour or whole grains at the store. It should be noted on the package that this is whole grain bread.

What is protein food and how is it useful

The benefits of protein foods

• low-fat animal meat;
• poultry meat;
• eggs;
• different types of fish;
• seeds and nuts;
• beans and all legumes.

Such food contains a huge amount of benefits, it contains the following nutrients:

• a valuable protein that helps nourish muscle tissue on a diet;
• iron;
• selenium;
• zinc;
• a whole range of vitamins.

For example, protein food contains B vitamins necessary for the proper functioning of the whole body and maintaining health.

Meat of animals (beef, lamb, pork, rabbit, goat, venison) and poultry (chicken, duck, turkey) of minimum fat content has a good effect on humans. When cooking, it is best to separate the fat from the meat and remove the skin from the chicken.

The taste of meat dishes can be improved not by adding oil and salt, but thanks to spices, herbs, and lemon. For adherents of a healthy lifestyle, it is customary to eat more vegetables and legumes with meat. Protein food should be consumed daily in 1-3 portions.

Harm of processed meat products

It is important that, in comparison with natural meat, products from processed meat are much less beneficial to the body. These products are familiar to each of us: sausages, sausages and other products. They are filled with different food additives, they are high in salt and saturated fat. Scientists associate the development of heart pathologies and oncology, besides other factors, with the consumption of large amounts of such food. Many people cannot imagine their menu without sausages and various meat delicacies, but it is better to minimize their consumption and choose the safest products in the store.

The benefits of fish and seafood

Without fish and seafood, the diet will be inadequate. It is useful to eat such food 2-3 times a week. It has been noticed that fish lovers have a lower risk of developing heart pathologies, they are less prone to stroke. Such nutrition compensates for the deficiency:

• squirrel;
• Selena;
• omega3;
• iodine;
• zinc;
• vitamin D;
• vitamin A.

Canned tuna, salmon, mackerel, sardine, bream contain a lot of omega-3 and other useful substances. Scallops, mussels, harmoniously fit into a healthy menu. The main thing is to purchase quality products that are not contaminated with mercury.

Correct consumption of fish is the guarantor of health and well-being. It is recommended to cook 2-3 fish dishes a week, consume different types of fish and seafood, including those with high fat content. One serving in volume should be close to the human hand. About 150 grams.

Several fish recipes:

• Fish in the oven. Use your oven to cook fish tasty and healthy. We take fresh fish, add lemon slices, your favorite herbs and chopped garlic, wrap it all in foil and cook in the oven. The cooking time can be varied to suit your taste - about 30 minutes, until softened. The oven temperature is about 200 degrees. This fish goes well with salads.
• Steam fish. Steamed fish - diet dish for the whole family. Steamed fish is cooked in a double boiler, combined with ginger, sesame oil, shallots and garlic are added to it.
• Fish sandwich. Open canned sardines and knead them with a fork, add ground pepper. Put tomatoes and fish mass on toast.
• Fish salad. Mix together canned seedless tuna and liquid (100 grams), chopped seedless tomatoes (250 grams), chopped cucumbers and peppers (100 grams each), iceberg lettuce, basil, clove of garlic.

Eating healthy foods: an important part of a healthy lifestyle

Eggs in a healthy diet

Useful properties of eggs

Eggs are considered a natural source of quality protein. The product contains more than a dozen important vitamins and minerals, omega-3 fats. The introduction of eggs into a variety of diets is encouraged by experts. Eggs contain fats, and unsaturated ones significantly prevail over saturated ones.

V balanced nutrition It is customary for the average person to eat 6 eggs a week without increasing the risk of developing cardiovascular disease. This number of eggs can be distributed as you like - eat one daily or make 2-3 servings of them.

Cholesterol in eggs

Everyone has heard of cholesterol in eggs. Many experts claim that this substance has little effect on healthy body without increasing the percentage of cholesterol in the blood. True, in some people who are sensitive to cholesterol in food, the level of cholesterol in the body does increase when eating a large number of eggs.

Eating eggs

Better ways cooking eggs - soft-boiled and hard-boiled. They can also be consumed as a cocktail along with low-fat milk. An affordable and easy-to-prepare product is always useful in the home kitchen, it is suitable for adults and children. Eggs are a component of a large number of salads and other delicious dishes healthy food for holidays and weekdays.

Nuts and seeds in a healthy diet

Useful properties of nuts and seeds

A variety of nuts and seeds are excellent daily foods that can help fill your body with healthy fats. In the composition of such food, not only unsaturated fats, but also proteins, a lot of minerals, vitamins. Due to the content of polyunsaturated, monounsaturated fats, seeds with nuts help to reduce the predisposition to heart disease. With a regular diet of nuts, the percentage of bad cholesterol in the blood. If you consume these foods wisely, then they do not lead to fullness.

The best varieties of seeds and nuts

It would be wise to pay attention to:

• Walnut;
• almond;
• Brazilian nut;
• peanut;
• cashew nuts;
• chia seeds;
• sunflower seeds;
• sesame seeds;
• pumpkin seeds.

Some foods contain seeds and nuts, such as peanut butter (no sugar or salt), walnut oil, and tahini sesame paste.

How to use nuts and seeds?

For every day, a small handful of nuts and seeds is enough; you can eat about 30 grams at a time. It is advisable to eat uncooked, unsalted and the freshest foods. Sunflower seeds, almonds, and others in this category work well for salads. Cashews are also common in cooking. Yoghurts go well with nut crumbs, for example, almond.

Legumes in a healthy diet

Legumes: benefits for the body

The most popular legumes products are:

• beans;
• soya beans;
• lentils;
• peas;

Legumes are bought dried or canned. Canned food is convenient as it saves the hostess time. All nutritional experts recommend including legumes in proper nutrition for a healthy life, since they contain an impressive proportion of vegetable protein and very little fat.

Legumes have an insignificant glycemic index, they contain dietary fiber. Such food helps to fill the stomach, so the feeling of satiety after consuming it is persistent and long-lasting.

Legumes on a vegetarian menu

When rejecting animal food, various seeds and nuts are very helpful. From these, the body receives zinc and iron. For vegetarians, it is good to include green vegetables, tofu, seeds, nuts, and whole grains. You can eat well and not experience vitamin deficiency even without meat and dairy products, but the diet should be very rich and thoughtful.

Legumes in the kitchen

Plant-based protein foods - beans, lentils, peas and other foods from this category should be cooked for yourself and your family at least a couple of times a week. Fresh or canned food without salt is encouraged. When buying canned food, some wash and dry the product, and then add it to the dishes, that's right.

Peas and beans are great fillings for hearty and nutritious salads. There are a huge number of homemade soups, meat sauces, casseroles with the addition of beans. By reducing the proportion of meat and adding legumes, the overall fat content of the dishes is reduced and money is saved. Not everyone likes to cook beans as they are tough even after boiling. To improve the taste, the product is soaked in water without salt for several hours. Potted beans with a minimum amount of salt can be added to any meal and even eaten for breakfast.

Dairy food

Low-fat or skim milk, like products made from it, is an important part of a healthy diet. It is believed that most people are deficient in various nutrients due to insufficient consumption of high-quality dairy products, therefore, in order to prevent diseases, you need to introduce such food into your menu. Daily dairy products include milk, yoghurts, and cheeses. They are useful for children and adults. Milk, yogurt, cheese, cottage cheese contains:

• vitamin B2 (riboflavin);
• vitamin B6;
• zinc;
• vitamin A;
• vitamin D;
• protein;
• calcium.

Such food helps to fill the lack of calcium as the foundation of strong bones and beautiful teeth, and reduces the predisposition to osteoporosis.

Scientists argue that eating low-fat milk, yogurt, cheese, cottage cheese as part of a healthy menu reduces the risk of high blood pressure, heart disease, and decreases the susceptibility to stroke and some types of oncology. Authoritative sources report that such food works well for almost everyone from 2 years old. Almost all fats in milk are saturated, it is better to choose foods with a reduced percentage of fat, they can be found in stores.

Cream, butter has a higher saturated fat content. The same is true for ice cream to which sugar is also added. It is for this reason that ice cream, butter and cream are not equal in terms of the health benefits of low-fat milk, yogurt, cheese, and they are recommended to be eaten in small quantities.

If children refuse milk and say they do not like it, then they are offered various flavored yoghurts and other products. A great option is to puree milk, yogurt, and fresh fruit. Skim milk, yogurt, cheese, or substitutes (soy milk, high calcium rice milk) can be consumed 2 to 4 times a day.

Before going to work, it's good to have a Latte with a minimum of fat and no sugar. A great start to the day is breakfast with a serving of whole grain cereal along with low-fat milk or yogurt, seeds, nuts and fruits.

Some put butter or cream in the soup at the end of cooking. It is much healthier to use non-fat foods like condensed milk and yogurt, which also make the dish creamy. To indulge your diet, you can make sandwiches with whole grain crackers, low-fat cheese, and tomatoes.

The role of fats in the body

Omega3 and Omega6 fats

It is known that healthy fats reduce the risk of heart and vascular diseases, and heal the body as a whole. We call healthy polyunsaturated and monounsaturated fats in food, that is, omega6 and omega3 fats. These substances have a positive effect on humans, as they balance the cholesterol content in the blood, increasing the proportion of good cholesterol.

People who follow healthy diets and lead healthy lifestyles strive to replace trans fats and saturated fats in foods with healthy fats in order to maintain heart health and improve quality of life.

Here are the best dietary sources of monounsaturated fat that will always find a place in a balanced diet:

• rapeseed oil (improves regeneration processes in the body, helps to lose weight);
• sunflower oil;
• olive oil;
• Sesame oil;
• peanut butter;
• rice bran oil (rice oil);
• avocado;
• peanut;
• cashew;
• almond.

Best Food Sources of Polyunsaturated Fats, List:

• a fish;
• chia seeds;
• tahini;
• flaxseeds;
• safflower oil;
• soybean oil;
• rapeseed oil;
• sunflower oil;
• Brazilian nut;
• pine nuts;
• walnuts.

It is good to add fatty fish to your diet in reasonable amounts. For example, mackerel, tuna, sardines, salmon. Mussels and scallops are just as useful. Chicken, eggs, and beef also include healthy fats.

If a person does not get enough healthy fats from food, then he can easily fill this deficiency with capsules. fish oil.

To feel good, it's good to start a tradition of cooking fish three times a week, one serving is about 150 grams and theoretically can fit in one or two human palms.

Do not neglect the nuts in the morning, as they are a great addition to breakfast. For example, eat yogurt with crushed almonds or add flaxseeds to any cereal dish - porridge.

A 30-gram serving of unsalted nuts is a healthy snack that will relieve hunger and overeating during the day.

To make your sandwiches healthier, you sometimes need to change your regular butter for avocado, tahini, nut butter or margarine based on rapeseed, sunflower, olive, safflower oils.

Whole grain bread with the addition of flaxseed... Some vegetable dishes are well suited for seeds and nuts. For example, you can add peanuts, chia seeds, flaxseeds, walnuts to fries.

Information on trans fats

The abundance of so-called trans fats in food increases the risk of heart disease, provokes a rise in bad cholesterol in the blood, so many are calling for limiting the proportion of saturated fat, as well as minimizing the consumption of products with trans fats.

The body obtains saturated fat from meat, dairy products, and certain plant sources, such as Coconut oil, Palm oil... Also, this component is found in fast food, cakes, cakes, cookies, which contain palm oil (on the packaging it may appear in the form of vegetable oil).

To protect against heart failure, doctors advise reducing the intake of saturated fat to 7-10% of the total calorie intake. In fact, it can be seen that the majority of people consume much more saturated fat. For example, on a 2,000 daily calorie diet, saturated fat should be 14-20 grams.

The abundance of trans fats causes heart and other diseases, and increases the level of bad cholesterol. Small doses of trans fats are found in lamb, beef, veal, much more in fried and baked foods, such as rolls, pastries, cookies, cakes. A healthy diet, according to some experts, should include only 1% of total calories from trans fats. Translated into food, this is about one cookie.

To add healthiness to your diet, it is better to purchase yoghurts, cheeses, low-fat milk. Studying the information on the packaging of goods, you need to know that the presence of partially or completely hydrogenated oils in food is undesirable. Many reputable sources advise to eat as little cakes, cookies, and similar goodies as possible. Also, fast food does not work in the best way, for example, pizza, chips, hamburger - of course, if you love them, then you do not need to completely refuse, but you will have to limit at least a little. Remember to remove the skins and fat from the chicken before cooking. Nice replacement butter is nut butter. You definitely need to avoid the aforementioned processed meat products - sausages and salami, which contain a lot of trans fats.

Carbohydrates in food

The human body needs carbohydrates as a source of energy. Our task is to choose healthy carbohydrates for nutrition and reduce the consumption of simple carbohydrates (they are also called fast carbohydrates).

What concerns carbohydrate foods:

• potatoes;
• pasta products;
• grain and grain products;
• fruits;
• vegetables;
• sugar and all kinds of sweets.

A subtype of carbohydrates - sugar is labeled differently, for example molasses, fructose, malt extract, lactose, cane sugar, sucrose; raw sugar, glucose, dextrose, fructose corn syrup, and maltose.

Scientists believe that sugary drinks cause tooth decay, predispose to heart disease and increase the likelihood of gaining excess weight.

It is better to opt for healthy, so-called complex carbohydrates, which are found in fresh vegetables and fruits, durum flour products, whole grain breads and cereals.

Occasionally and little by little, you can eat fast carbohydrates in the form of cakes, white bread, sugary drinks, cookies and various confectionery products. If possible, then the proportion of simple carbohydrates should be minimized.

What do we know about salt?

Salt is necessary for the normal functioning of the human body, but studies show that most people eat this product in doses that are hazardous to health. With the systematic overeating of salt, hypertension, heart and other ailments develop.

Good way reducing salt intake is correct layout diet. The menu is designed in such a way that products and dishes with an optimal percentage of salt in the composition predominate in it. These are fish, poultry, vegetables, fruits, grain and whole grain products, seeds, nuts.

Consuming too much salt and salty foods can increase your predisposition to these disorders:

• pathology of the heart muscle;
• heart failure, heart attack and stroke;
• the formation of kidney stones and other kidney abnormalities;
• osteoporosis;
• fluid retention in tissues and edema.

Water and other healthy drinks

All health experts agree that you need to supply yourself with clean water every day, it is inexpensive, calorie-free and best thirst quencher.

In addition to water in reasonable doses, these drinks are welcome:

• carbonated and non-carbonated mineral water;
• vegetable juices;
• diluted fruit juices;
• low-fat milk;
• herbal teas;
• drinks with ginger;
• coffee (without sugar and milk, as a last resort with skim milk);
• tea and milk tea.

As mentioned above, sugary drinks are not good for you. Here good advice for everyone: he always has a bottle of clean water with him, it will not take up much space in the car or in the bag. And also stock up on water at home, put it in the refrigerator.

To get a magical diet drink, you need to add pieces of cucumber, mint leaves, lemon wedges and other fruits to ordinary water.

Alcohol will definitely have to be ruled out, if only because it, in any form and dose, causes esophageal cancer and a host of other terrible irreversible disorders. Alcoholic beverages act differently for each person: one is killed or disabled in just a few years, while for the other, after decades of consumption, all organs remain relatively healthy. The mechanism of destruction of the body by ethyl alcohol does not depend on the quality of alcohol, the amount and frequency of its intake, the decisive role is played by the regenerative capabilities of the body of a particular person.

It is deadly for people with heart problems to drink alcohol. In any case, discuss the benefits and harms of alcohol with your doctor. Obviously, it is better to remove this potentially harmful component from the diet altogether, since there are few really high-quality drinks in mass grocery stores.

In this post, we discussed healthy foods in detail and basic guidelines on how to organize proper nutrition for a healthy life. If desired, everyone can switch to a healthy lifestyle, replenish energy reserves, have a beautiful body, excellent health, high self-esteem and self-confidence.