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Healthy proper food. Proper nutrition: recipes for delicious dishes. Principles of healthy eating

healthy eating- the key to a long life, the child knows about it. What do you need to do to live to a hundred years? Nutritionists assure that the secret of longevity is in a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry in butter and completely eliminate margarine from the diet.

Avoid overly salty foods.

Instead of milk, use lactic acid products (kefir, yogurt, fermented baked milk).

Meat, fish and poultry should be consumed freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.).

Eat a salad every day fresh vegetables or fruit salad.

Fresh vegetables

To follow the rules healthy eating, it is necessary to limit the consumption of the following products: sugar, pickles, smoked meats, fried foods, fatty pork, pastry products, canned food and canned foods.

Of course, a complete rejection of “harmful” products will require a huge effort of will, and it’s not a fact that the efforts will be justified: if a bad mood raises a piece of cake, it’s okay. Stress for the body is much more dangerous than a cake that will help to cope with it. Trying to live without stress, in harmony with oneself is another important rule that shapes our healthy lifestyle.

Do not forget to eat (preferably daily) all kinds of cereals. They are the main "healthy" product with which it is better to start the morning: it is both tasty and healthy. Lots of cereals fiber(which is necessary for proper digestion), minerals and b vitamins that support our nervous system. In conditions of constant stress, porridge is the best sedative! Cereals are “long” carbohydrates, they will provide the body with satiety and energy until lunch.

Eat right, and the results will not keep you waiting!

You already know what real healthy food is. This is what grew on a tree or in the ground, swam in the sea or river, ran through the grass. Meat, fish, vegetables, fruits, nuts, grains, eggs are all examples of real food.

And you also know what bad food is. This is what is given to you from the window in the car, what falls out of the vending machine, is delivered to you ready-made in a box or bag. If the composition of the food is comparable in length to the "Game of Thrones", and before getting on the table, the product goes through 14 stages of preparation, it is probably disgusting that you should not eat.

Don't give up everything at once

Few people can immediately give up their favorite foods and completely switch to a healthy diet. Having done this, the person will become irritable and sullen, will suffer greatly and quickly give up the idea of eating right.

You may be one of those people for whom it costs nothing to give up any treat, however, if this is not the case, before starting a diet, determine for yourself the right ratio of the speed of obtaining results and the level of suffering in the process.

How in computer game: First you need to select the difficulty level. If you choose a difficult one, it will be difficult for you, but then you will pump the skill much faster and achieve results. Perhaps you prefer easy because you don't want to be so nervous during the passage and are going to enjoy the game.

Most importantly, don't overestimate yourself. Even very slow steps towards success are 100% better than a quick failure.

Set a goal

If you want to eat right without having a clear idea of \u200b\u200bwhat it is for, then every day without your favorite food will be real torture.

Set a goal for yourself and keep it in mind. You keep yourself from junk food, not because you love to suffer, but to live better, better, and maybe serve good example to my children.

Remember that you always have a choice. Junk food companies try to make it as attractive as possible. Stop giving them your money by buying something that is slowly killing you.

You are not a slave to your taste buds.

Don't look for instant gratification from a slice of pizza, a bag of chips, or a chocolate donut. Instead, aim for a long life full of joy and health.

Count calories

First, memorize a simple equation. One kilogram of fat in the human body corresponds to 7,716 kilocalories. This means that if you are going to lose a pound of fat per week, then you need to create a deficit of 1,102 kcal per day (7,716 kcal divided by 7 days, that's 1,102 kcal).

To create this deficit, you first need to know the calorie content of your diet. Track the calorie content of any food you consume, including occasional snacks. When you know how many calories you consume per day, determine your goal according to the formula.

For example, if you want to lose 5 kg before the holidays, for example, in two months, then 7,716 kcal should be multiplied by 5 kg and divided by 60 days. It turns out 643 kcal - that's how much you need to undereat every day.

But even if you want to lose weight very quickly, you should not reduce the calorie content of the diet dramatically: you will constantly feel hungry. It is better to gradually reduce the daily allowance by a few hundred kilocalories every week.

However, for health, it is important not only to track caloric content, but also to take into account the quality of food.

Consider food quality

Baloncici/Depositphotos

2,000 calories from eating a box of cookies won't do you the same good as 2,000 calories from meat, vegetables, or fruits.

Let's take a look at what nutrients your body needs and how to create a basic healthy diet.

Squirrels

Protein is necessary for the body to build cells (including muscles), maintain tissue elasticity, and produce hormones and enzymes.

Protein is an essential component of a healthy diet and should be included in every meal. Aim to consume 2 grams of protein per kilogram of body weight.

The maximum amount of protein per day is 200 g. Good ones include chicken breast, eggs, beef, fish, nuts, beans, and most dairy products.

If you love fish, check out tuna. This is a real protein champion: 25-30 g of protein per 100 g of product (more than chicken breast).

Fats

These nutrients are absolutely necessary for our body, but it is important to distinguish healthy fats from unhealthy ones.

Fats are saturated - unhealthy - as well as polyunsaturated and monounsaturated - useful and necessary.

Saturated fatty acid, which are found in margarine and butter, fatty meat, palm and coconut milk, entering the body, form spherical fatty compounds that narrow the lumen of the arteries. As a result, the risk of cardiovascular disease increases.

Unsaturated fatty acids contained in avocados, almonds, vegetable oils, walnuts, fish (salmon, herring, mackerel), fish oil, do not combine when they enter the bloodstream and pass through the arteries without hindrance.

Unsaturated fatty acids support immunity, improve brain function and skin condition, and prevent the formation of blood clots.

When adding unsaturated fats to your diet, remember that they are not involved in the formation of subcutaneous fat. Refined and processed (empty) carbohydrates are to blame.

Carbohydrates

In the body, carbohydrates are converted into glucose (sugar), which is then used in the production of energy for all body functions. Healthy sources of carbohydrates are fruits and vegetables.

However, there are also harmful carbohydrates - processed and refined, which are best excluded from the diet. They are found in sweets and pastries, jams, sugary soft drinks and alcohol.

To quickly figure out which carbs are healthy and which are unhealthy, use metrics like glycemic index and glycemic load.

Not all carbohydrates are absorbed by our body in the same way. The glycemic index (GI) shows this difference by ranking carbohydrates according to their effect on blood sugar levels.

By consuming low GI carbohydrates, meaning those that cause small fluctuations in blood sugar levels and a slight increase in insulin levels, you reduce the risk of heart disease and diabetes, and also reduce weight.

GI has values from 1 to 100, where 100 is the fastest and strongest effect of the food on blood sugar levels, and 1 is the slowest increase in sugar levels.

If you consume low GI foods, nutrients enter the bloodstream slowly, which means they will provide the body with energy for longer. In response, your body will produce less insulin, and you will feel less hungry. Here you can quickly find the glycemic index of foods.

However, this will not help you calculate the correct serving size. For example, watermelon has a GI of about 73, while milk chocolate has a GI of 70. Does that mean you can eat more chocolate than watermelon? No. Because the GI is based on 50 grams of carbohydrates in each product, and the amount of carbohydrates in a watermelon and a chocolate bar is very different.

Milk chocolate contains 60 g of carbohydrates per 100 g of product, while watermelon has only 8 g per 100 g of product. It turns out that 83 g of chocolate will cause about the same increase in blood sugar as 625 g of watermelon.

To make it more convenient to calculate the serving size, use another parameter - the glycemic load (GL) of products.

Watch your portion size

Processed foods, refined carbohydrates, and sugar have a high glycemic load, while fruits and vegetables tend to have a low glycemic load.

Try to consume low GL foods throughout the day and high GL foods right before your workout: the carbs will burn right off. You can also consume high GL foods immediately after training, in combination with protein. In this case, carbohydrates are used to build muscle, and will not settle in the form of fat.

Thus, with the help and determination of the glycemic load of foods, you can create a healthy diet. But if this is too difficult and long for you, you can try an easier way to eat right - the paleo diet.

Try the paleo diet

The Paleo diet assumes that you will eat only what was available to our distant ancestors: meat, poultry, fish, eggs, vegetables, fruits, nuts, seeds and vegetable oils. The rest is prohibited.

No counting calories or eating on a schedule. Just eat what you can, how much and when you want.

Such a diet is quite difficult to follow if you often have to eat in cafes and snack in fast food chains or travel a lot. However, following it, especially when combined with strength training, will provide you with rapid progress and significantly improve your health.

If you need to shed a lot of pounds in a short amount of time or go down a lot, the paleo diet is your option. The main thing is that you manage to give up the whole variety of bakery, dairy and confectionery products.

Decide for yourself if this diet is right for you. If you manage to consume enough protein from meat and fish, the diet will be effective and healthy. However, if you do not have time to cook meat and buy a variety of products, the body will not thank you.

Find the diet that's right for you

If you want to be healthy and return to normal weight, choose a GI calculation: avoid foods that cause a spike in blood sugar.

If you're aiming for a divine figure, try the paleo diet. But keep in mind that in order to achieve results, you must have the right genetics, a serious strength training program, patience and an iron will to say a firm “no” to all foods that do not fit into such a diet.

In addition, you can create your own diets and change existing ones as you like. For example, you can follow a strict paleo diet for six days, and on the weekend, arrange cheating for yourself - eat any goodies. Someone needs a strict diet without cheating, because he can break loose at any moment, others feel quite comfortable breaking strict rules from time to time. Choose what suits you.

And don't forget that while on a diet, life goes on. You change your diet to live better. And not sometime in the future, when you lose weight, but right now. Enjoy the feeling of lightness, the knowledge that you are improving your health and figure, and do not blame yourself if you break.

Why not start today? Throw away junk food, remove candy from the table, choose a diet and try to stick to it.

Start with small changes right now. It may take some time before you find your healthy eating method. The main thing is not to give up and look for what works.

Sooner or later, we all think about our diet: problems with weight, skin, health in general make us open our refrigerator and examine its contents with skepticism. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, looking for our way to a healthy and beautiful body.

Meanwhile, healthy proper nutrition- this is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, this is just a series of rules, following which you can radically change yourself, acquire new good habits, a beautiful figure and significantly extend life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem of modern people - we move less, consume a large amount of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers are competing to come up with the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second inhabitant of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, reproductive function - this is only a small part possible diseases arising from non-compliance with the diet.

The good news is that for last years caring for the condition of your body has begun to come into fashion: more and more calls to play sports are heard from the state, public organizations, organic and dietary products appear on store shelves, advice on how to eat right is distributed in the press.

Basics of healthy eating, or how to eat right

When planning a healthy diet menu, there are a few things to keep in mind. general rules: Firstly, you need to eat often and in small portions. It is most convenient to get yourself a small plate, in which a handful-sized portion is placed. No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to accustom yourself to eat at the same time - this stabilizes the work of the stomach and will contribute to weight loss.

The second important rule is remember about calories. There is no need to scrupulously calculate them throughout your life every time after eating, it is enough to follow your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie norm, you can find it out, for example, using a special calculator that is easy to find on the Internet. For example, a woman of 30 years old, weighing 70 kg with a height of 170 cm and little physical activity per day needs about 2000 kcal. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting the diet - the body will simply slow down the metabolism, and the harm from such a diet is more than good.

The third rule - we keep a balance between "income" and "expenses", that is, the energy that the body spends on basic metabolism, work, sports, and caloric intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of them are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. Approximate recommended indicators are 60 g of fat, 75 g of proteins, 250 g of carbohydrates and 30 g of fibers. The fourth rule is to drink water. Often we do not want to eat, our body simply takes the lack of fluid for hunger and makes us eat what we do not really need. One and a half or more liters of clean drinking water help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, speed up the metabolic process.

And the fifth rule is to choose products wisely. Read the labels, composition and caloric content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes from the diet. You must know what you eat, and then the path to beauty and health will be fast and enjoyable.

healthy food

We will try to answer the age-old question "what to eat to lose weight?". The main thing when compiling a menu for a healthy diet is to maintain a balance between expenses and consumed products.

So, be sure to include in the diet of a healthy diet for every day:

cereals, in the form of cereals and muesli, rich in slow carbohydrates that will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body with dietary fiber - fiber;
legumes - a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of omega-6 and omega-3 polyunsaturated fatty acids, trace elements;
fermented milk products: natural yoghurts (without added sugar), kefir, skim cheese provide calcium and improve the functioning of the digestive tract;
sea fish contains protein and omega-3 essential fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit meat, beef - a source of protein.

Useful products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem of excess weight, then sugar should be completely abandoned, even if you have a sweet tooth and can’t do without a cup of sweet coffee in the morning - sweeteners will solve this problem. Do not be afraid of them, high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Under strict ban!

We have decided on useful products, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, preservatives.
Deep fried food. French fries, chips, crackers and everything that is fried in a lot of oil should be crossed out of the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetizing seasonings and a lot of salt. What do we get as a result? A real high-calorie "bomb", which instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing them to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavorings, stabilizers and other harmful substances.
Sausages, frankfurters and meat products. There is hardly any need for clarification at this point - just read the product label. And that's just the official data! Remember that under the items "pork, beef" in the composition, the skin, cartilage, fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energetic drinks. They contain a high dose of caffeine combined with sugar and acidity, plus preservatives, dyes and many other ingredients that should be avoided.
Dinners fast food. Noodles, mashed potatoes and similar mixtures, which are sufficient to be poured with boiling water, instead of nutrients contain a large amount of carbohydrates, salt, spices, flavor enhancers and other chemical additives.
Flourish and sweet. Yes, our favorite sweets are one of the most dangerous foods. The problem is not only high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other useful substances almost completely disappear during processing. What would be the use of a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body, we will only once again note that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First, do not torture yourself with hunger. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink plenty and choose healthy drinks. Chicory contributes well to weight loss - it suppresses the feeling of hunger due to a large number fibers in the composition, has a beneficial effect on the body. Green tea is also useful, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more the body receives various trace elements, vitamins, amino acids.

If you really want something forbidden - eat it for breakfast. Of course, it is better to give up harmful products altogether, but at first the thought that sometimes you can still treat yourself helps.

The less unnatural ingredients in food, the better. If you want to eat healthy foods, it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

We compose the menu "Healthy food"

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them over 5-6 meals.

So, let's make a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the most significant meal of the day:

100 grams of buckwheat or brown rice, durum flour pasta. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
Salad of fresh vegetables dressed with yogurt, a small amount of soy sauce or linseed, olive oil.

afternoon tea, between lunch and dinner - another light meal:

A small fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad of cabbage, carrots and other vegetables rich in fiber.

And finally a couple of hours before bedtime:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng can be consumed in unlimited quantities.

Portion sizes are approximate and will depend on individual parameters - daily calorie intake, weight loss rate and other individual factors. In any case, it is better to consult a nutritionist.

To start eating healthy food, you need nothing but desire. Among the people, the opinion wanders that you can eat right only with expensive products. It is a very big mistake to think so. You do not need to be an oligarch to switch to healthy and wholesome food. You just need to follow some rules.

Are we what we eat?

Actually, yes. The more a person absorbs fatty, carbohydrate and sweet foods, the more he provokes his body to the occurrence of diseases. Everything that is tasty, but so harmful, except for a moment of pleasure, will bring with it diabetes mellitus or atherosclerosis. With an excess of harmful substances, well-being worsens, appearance and, of course, there are problems with weight.

How to switch to healthy food and live happily ever after? You just need to follow the principles of healthy eating.

The principles of proper nutrition

If you stick to them, then the transition from a normal diet to a healthy one will be as painless and quick as possible. Each of the principles will be considered separately.

Frequent meals

Experts have long been advising to switch to fractional nutrition. With this style of eating, no harm is done to the stomach, because at rare meals the portion is very large. Six meals a day will ensure a constant feeling of satiety and lightness.

late dinner

No matter how healthy the food is, you don’t need to fill up first and then go to bed. The best option will have dinner no later than three hours before bedtime. So the body will already digest the food and you will feel light.

Time period

The period from breakfast to dinner should not exceed twelve hours. But the most dense should be only three meals. These include breakfast, dinner and lunch. Snacks don't have to be very nutritious, because then the more important meals will have to be reduced or eliminated altogether.

Food

Healthy foods include fruits and vegetables, they should make up at least forty percent of all daily meals. They bring the body only benefit due to the vitamins and minerals contained in them. Fiber also helps digestion.

Grains are also essential in the diet of any person. After all, these are kind of filters that cleanse the body.

Nuts and seeds can provide the daily requirement of potassium and dietary fiber.

Milk and dairy products are mentioned in many books about tasty and healthy food. They have a beneficial effect on the gastrointestinal tract.

Meat and fish products are the best carrier of protein. The latter is necessary for building muscles and cells human body. Those who do not eat meat can turn their attention to legumes, as well as peas, broccoli, mushrooms.

Drink

You need to drink at least two liters of pure non-carbonated water per day. All this is necessary in order to keep the water-salt balance normal. It must be remembered that tea, coffee, mineral water and other drinks do not equate to water and they should not try to gain a daily allowance.

calories

When a person switches to proper nutrition, his daily calorie content automatically decreases. This is because there are fewer cholesterol and carbohydrate foods in the diet, and more useful ones. Accordingly, the calorie content of a healthy diet should not exceed two thousand calories per day.

Restrictions

Even young children know that fast food, soda, snacks, smoked meats, deep-fried foods, canned food, muffins and white bread cannot be called healthy food for every day. It is best to replace all the sweets with more healthy products. For example, soda can be successfully replaced with fruit drink or compote, and white bread with whole grain or rye.

We figured out the principles, now let's figure out what healthy food is.

food pyramid

At the very top of the pyramid are foods that should be consumed to a minimum. There are sweets, fast carbohydrates, cholesterol products and so on.

They are followed by dairy products and cheeses. Yes, these products are useful, but they should not be abused.

In the middle are unprocessed cereals, low glycemic foods, animal proteins, vegetable fats. Vegetables and fruits that contain fiber are also in the middle.

At the heart of the pyramid are all the same vegetables, fruits, clean water and physical activity.

healthy eating

There are many books about tasty and healthy food, but in order to eat right, it is not necessary to follow only them. You need to turn on your imagination and experiment.

Thinking through the menu is considered the most effective way to switch to proper nutrition. To avoid the temptation to eat something that is bad, you need to plan all meals in advance.

Breakfast options

Breakfast should be dense so that the energy charge is enough for a long time and after an hour there is no feeling of hunger. An ideal option would be porridge with fruits or nuts and honey. In the case when the porridge is tired and you want something new, you can cook oatmeal. This is one of those healthy food recipes that turns out different every time. You can put anything inside, from broccoli to banana and cottage cheese. Omelet with filling or cottage cheese with toppings in the form of jam, honey, condensed milk should not be forgotten, they perfectly saturate.

What to cook for lunch?

It is best to choose foods that are high in dietary fiber. The latter have a beneficial effect on the work of the gastrointestinal tract. In addition to dietary fiber, protein should be consumed at lunchtime. A great option would be a piece of meat or fish with vegetables and cereals as a side dish. Vegetable casserole with meat will also perfectly saturate and give a boost of energy.

Last meal

Healthy dinner recipes tend to be very low calorie, and that's not entirely correct. If dinner is too light, you may want to eat later. Therefore, the last meal should be of medium density, but consist mainly of proteins. Natural yogurt, cottage cheese or scrambled eggs will best satisfy the body's need for protein.

It is important to remember that it is still best to limit simple carbohydrates in the evening, as their late use can lead to weight gain.

Snacks

Surely at work no one eats healthy food during snacks. Usually they eat according to the principle "what is easier to buy and faster to eat." And this is fundamentally wrong. Healthy meals are easy to prepare and can be taken with you to work. You can make healthy sandwiches from whole grain bread and chicken fillet with salad. And you can cook cheesecakes or salty muffins. There are a lot of options, you just need not be afraid of experiments.

And to make it easier to understand what is useful and what is not, let's study the list.

The healthiest foods

Food made from these ingredients will bring the most benefit.

First up is the carrot. It has antioxidant properties and improves blood composition.
Cabbage. Of all the types, the most useful are broccoli and white cabbage. It has a lot of not only minerals and vitamins, but also fiber. And one and the second type of cabbage helps the body remove cholesterol, prevents the development of oncology, and strengthens the immune system. The vegetable is great for people looking to lose weight.
Onion and garlic. They contain a huge amount of phytoncides, which increase immunity. Those who consume these vegetables are protected from all bacteria and viruses.
Tomatoes. Another strong antioxidant, which, moreover, has a positive effect on vision.
Apples. Apples contain a lot of pectin, fiber, and iron. They help remove bad cholesterol and toxins. In addition, apples are great for helping to lose weight and stimulate the intestines.
Banana. Fruits are rich in potassium, fructose and carbohydrates. They saturate well and do not cause allergies.
Avocado. A very useful product, saturated with fats, vitamins and trace elements. Eating avocado prolongs youth and is a cancer prevention.
Berries. Many properties are the same as fruits, but this does not mean that they are unhealthy. If you eat a handful of berries every day, you can speed up your metabolism, improve your mood and strengthen your immune system. You need to pay attention to cloudberries, strawberries, raspberries, cherries, sea buckthorn, blueberries, grapes, black currants, bird cherry, cranberries.
Legumes. They consist of vegetable protein, fiber, trace elements and vitamins. They do not contain bad fats, according to this organism, only the benefits of their use. They prevent the formation of oncology, help to solve the problem of constipation. Legumes can be used to make many healthy vegetarian dishes. The latter are very fond of legumes for replenishing the norm of protein in the diet.
Nuts. They contain chromium, zinc, carbohydrates, B vitamins, as well as A and E. They have a rich taste and give a feeling of satiety for a long time. But you need to be careful with them, because nuts are a very high-calorie product. The most useful are almonds, hazelnuts, cashews, chestnuts, peanuts and walnuts.
Honey. Everything useful is present in honey. This is an antibacterial effect, and an increase in immunity, and strengthening the body, and an invigorating effect. Honey will help if there are problems with the digestion of food, blood vessels or anemia.
Green tea. Natural antioxidant rich in vitamin C, minerals and polyphenols. If you drink it constantly, then the work of the heart and kidneys is normalized. It also reduces the risk of cancer and liver problems. But it also has contraindications, so you should consult a doctor before using it.
Fish. Any of the species is a storehouse of vitamins, but salmon are considered the most useful. The content of omega acids, protein, phosphorus and other beneficial substances in fish affects the body. For example, the quality of blood with systematic use may change, and cholesterol will return to normal.
Olive oil. Another helper against bad cholesterol. It is an excellent prevention against cancerous tumors, and all thanks to the content of linoleic acid, vitamins K, E, D, trace elements and oleic acid.
Wholemeal flour. This is an ideal option for losing weight, because all the carbohydrates in it are complex. There is bread made from such flour, muffin. It is the prevention of diabetes, problems with blood vessels and the gastrointestinal tract.

Healthy eating is not so difficult. The main thing is to understand all the nuances and limitations. No need to try to remake yourself alone, it is better to cook healthy food for the whole family. This will improve the health of relatives, and support in the early stages.

"Man is what he eats." The ancient sages, as always, turned out to be right, and we can be convinced of their correctness by looking at ourselves in the mirror and leafing through volumes of our case histories... sooner or later it opens up to everyone - as long as we, without hesitation, will throw anything into ourselves, we can not even dream of good health.

There is one principle that helps to smoothly switch to a healthy diet: everything that is not harmful is useful. It is known that the products that we use are conditionally divided into useful and harmful. What are the so-called harmful products? Unfortunately, without many of them, the average person does not present his menu. But if you really decide to eat healthy food, give them up. We are talking about semi-finished products, canned food, spicy and fatty dishes, soda, sweets on artificial confectionery fats and products with an abundance of preservatives, chemical dyes and flavors. Separately, I want to say about fast foods and fast food. Under no circumstances should they be used! Even if you just eliminate this “set” from your diet, your body will feel a huge relief. Now you will steam, stew and bake using a double boiler, oven or slow cooker for this. The maximum task is to get all the most useful from any products. This does not mean that you will forever have to give up your favorite crispy chicken or fried potatoes, just these dishes will appear in the diet much less often.

Now oh useful products. Scientists have long proposed a universal food pyramid that indicates what and in what proportions you need to eat in order to live a long, healthy and happy life. First of all, it is worth saturating the diet with fruits, vegetables and whole grains, which will not only enrich the menu with fiber and healthy carbohydrates, but also provide required amount vitamins, minerals and trace elements. In summer, it can be all fresh vegetables: cucumber, zucchini, cauliflower, eggplant, bell pepper, etc. , urination, salting and canning in its natural form without salt and sugar). Eat salted and pickled vegetables in moderation. Sugar restriction, by the way, should also be. You can use frozen vegetables and fruits. Our site has repeatedly talked about how you can freeze the gifts of summer with minimal loss of benefits and maximum preservation of taste and aroma.

Protein foods must be present in your diet: lean meat, cottage cheese, eggs, fish or vegetable proteins (legumes, soy, wheat, nuts). by the most healthy meat considered lean pork, veal and chicken (especially breast). This does not mean that you need to completely abandon the use of, say, by-products that have their own beneficial features for human body, just between lean meat and meat products with an increased amount of fat, a certain balance must be observed. As for fish, you can eat a lot of it and any, because even fatty sea fish will not harm your figure, but on the contrary, it will enrich the body with useful Omega-3 acids. When choosing eggs, give preference to quail eggs - they are healthier and safer than chicken ones. Normally, the average adult needs 1 chicken or 3-4 quail eggs per day.

You can and should use vegetable oil, it will not affect the figure. It makes sense to try other types of vegetable oils, in addition to the usual sunflower, both exotic and traditional, the main thing is that these oils are cold-pressed and not subjected to refining and deodorization. Of course, at first the aroma of the same sunflower oil will be unusual and even heavy. By the way, sunflower oil is far from the first place in terms of benefits. Olive, cedar, mustard oils are much lighter and richer in composition. The choice is now huge, you just have to be interested. Various vegetable oils make it possible to play with flavors when cooking the same fresh salads. Vegetable oils in interaction with fresh vegetables and fruits give the effect of maximizing the acceleration of metabolism.

Dairy products (cottage cheese, yogurt, kefir and milk) will help to fill the lack of vitamin D and calcium. By the way, this does not mean at all that for the preparation of the daily menu it is necessary to choose only completely fat-free dairy products. Animal fat, like vegetable fat, is vital. It is a natural source and accumulator of energy, and is also required for the production of cholesterol (a substance that we all used to be afraid of, but without which the normal functioning of our body is impossible). Therefore, in your diet should be present and butter, and sour cream, and milk with normal fat content - the main thing is not to exceed the limits of reason. But back to calcium. Milk and dairy products, traditionally considered the main and main suppliers of this mineral to the body, are not able to provide it with calcium in the amount that is really necessary. But sesame seeds, poppy seeds and almonds cope with this task for "five plus". If you want your child to get enough calcium every day, or you yourself are at risk (for example, women over 35), nut milk should be on your table much more often than cow's milk. It is easy to prepare, and if you add honey to such milk or use it in the form of smoothies or healthy cocktails, then the healthy becomes also tasty!

Cooking food, like eating it, should be done with joy. And these are not the troubles of ancient philosophies, but the rule Have a good mood. Healthy eating for every day requires a responsible approach to food. Let's say you stick to the classic scheme: breakfast, afternoon tea, lunch, dinner and a second dinner. And if intermediate snacks may well replace tea and fruit, for the main three meals you will have to conjure.

From childhood, we were told that breakfast is the main meal of the day. We have learned this truth for the rest of our lives. It is breakfast that gives energy for the whole day and impetus for great deeds. The fact is that people who have a hearty breakfast and a good dinner, in the evening, as a rule, do not eat before bedtime, but are more inclined to eat light foods. Probably, you have already noticed that after starving all day, by the evening you really want to eat and it is almost impossible to resist. The energy received from breakfast and lunch is consumed during the day, and after a heavy dinner, it will definitely remain in the form of adipose tissue, because at night you will not waste energy. Keeping this in mind and properly distributing food throughout the day, you will not only gradually reduce weight, but you will also be alert and energetic all day. A great morning option is oatmeal with berries and honey, corn flakes, buckwheat, once or twice a week you can afford a light omelet with vegetables. Fresh juices are perfect for drinks, green tea or high-quality mineral water without gas.

Lunch gives even more scope for creativity. You can boil or bake poultry, fish, lean meat, cook vegetable soup or puree soup, sauerkraut soup, nutritious broth. If you can't resist bread, opt for wholemeal, whole grain, or bran baked goods. A healthy vitamin supplement to your healthy diet for weight loss will be a fresh vegetable salad. A good habit of preparing a salad every day is simply bound to take root in your home! When choosing meat, keep in mind that the sirloin contains the least amount of fat and bones. Ground beef is one of the most low-fat. If it seems too dry to you, try adding minced chicken- your meatballs will become much more tender. If you cannot completely eliminate salt from your diet, add a moderate amount of it to your food. Do not take yourself to extremes: sometimes your favorite dish can be slightly salted or seasoned. Everything just has to be in moderation.

For dinner, you can cook vegetable stew, bake poultry, cook buckwheat porridge or unsweetened pancakes. If you are too lazy to cook, you can have dinner with biscuit cookies with kefir. Or pour homemade muesli or granola with natural yogurt or milk - this is a great light dinner and a very tasty treat. True, for men it is still better to cook something more solid, say, a fish casserole or pilaf. An oven and a slow cooker will be excellent helpers in this. Very soon you will realize that proper nutrition is the easiest way to health and beauty.

If possible, try to keep a diet. This can be achieved with proper planning of the day. To avoid force majeure, try to think ahead of everything that you will cook. On our website you can find materials on menu planning, it's great organizes and allows you to free up a lot of time. You may now have to spend a little more money on groceries, but you used to spend it to worsen your health. A weighty argument to spend a little, right?

And one more recommendation. During the day, drink enough water, this is about 1.5-2 liters. Pure water is a vital product for the human body. Experts advise starting your day not with exercise, but with a glass hot water. Drinking on an empty stomach, it flushes and warms up the intestines, starts its work. In order to competently start the process, you need to know that you need to drink hot water (in moderation, of course: you should not pour boiling water into yourself) and as soon as possible after waking up. You can, of course, drink and cold. Only you should know that after taking cold water you can start breakfast after 20 minutes, and after a hot one - after 40. Fluid restriction will not lead to weight loss, everything happens just the opposite. Hard drinking regimen can only lead to a slowdown in metabolism and the appearance of edema. So drink water. It is better to do this half an hour before a meal, then, firstly, you will know for sure whether you want to eat (after half an hour, a feeling of hunger usually appears), and secondly, the stomach will be ready to eat, all food will be well digested and assimilated, and the metabolism will be very fast. As for other drinks, it is important to know the following. The use of coffee and black tea should either be completely excluded, or reduced to the norm “1 day - 1 cup”. Significantly diversify the diet and saturate with vitamins freshly squeezed vegetable and fruit juices, because they do not contribute to the formation of body fat. Fruit juices are best blended with vegetable juices, since in their "pure" form they raise blood sugar levels. The only exceptions are grapefruit, lime and lemon juice. And, of course, forget about Coca-Cola, sugary sodas and similar drinks. Nothing useful to your body can not give.

Don't eat what you don't want. Healthy eating every day for good health and well-being should eventually become the norm of life, and this process should be enjoyable. Experiment, come up with a new dish, find new combinations of products. Make the menu so that it is varied. And remember the main principle of healthy eating - eat only when you feel hungry. Many people are so accustomed to constantly chewing something that they can no longer distinguish between real hunger and ordinary psychological dependence. This will be the most difficult thing, but even if you snack, then do it better not with sweets or crackers, but with an apple or other fruit. Start changing your life gradually, because few people manage to drastically change their habits. The main thing is to take the first step and do not stop, and at some point you will understand that a healthy diet for every day is the only right method, and you like it.

Food culture is also very important. Whatever dish decorates your table, remember to eat slowly. Eat slowly, chewing food thoroughly, often, but in small portions. Do not force your body to stock up in case of a hunger strike. Let him be calm and know that he will soon receive another portion of energy. The products used must be fresh. Meals should be prepared in such quantity that they are eaten immediately. Warmed yesterday's cabbage rolls will not bring you any benefit, on the contrary, it has been proven that stale dishes clog the body with toxins.

And the last but most important rule: in order to maintain health, focus not on the quantity, but on the quality of food consumed. Do not forget that you need to eat in order to live, and not vice versa!

Eat a varied and healthy diet and stay healthy!

Larisa Shuftaykina