Proper balanced nutrition: menu for the week

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

It doesn't matter if a person has a beautiful figure or needs to be corrected - a proper balanced diet has never hurt anyone. The work of all internal organs and systems completely depends on what products enter the body. A person who watches what he eats feels much better, he althier and more energetic than one who is used to living on fast food and convenience foods. Isn't this a reason to think about your diet?

It would be fair to say that the state of the figure in the modern world also plays an important role. Proper nutrition and a he althy lifestyle in general help to make the body more beautiful. The thing is that the appearance of a person is 100% dependent on his internal state. Therefore, wanting to become better, first of all, you should think about the products you use as the main factor in a he althy lifestyle.

What does a balanced diet mean?

For example, if a person needs to lose a few kilograms of excess weight, such a diet will be the best option, since it does not require a lot of effort and limit yourself in almost everything. Such nutrition is also called rational, because the daily menu includes products that contain certain nutrients in the correct ratio. The balance of nutrients is what lies at the heart of such a diet. In other words, a person has the opportunity to lose weight, and his body does not suffer at all, as it receives all the important substances in the required dosage. This allows you to keep active, both physical and mental, as well as stimulate all systems to work correctly and productively, on which the general state, including emotional, depends.

A balanced diet eliminates the stress that the body experiences with severe food restrictions, especially at the time of fasting. A well-designed menu involves the inclusion of "he althy" products of natural origin in the daily nutrition plan. And for sure, every person knows how useful, for example, vegetables and fruits, herbs, fish containing vital fatty acids, chicken meat rich in protein, and so on.

In addition, a balanced diet allows you to maintain the normal functioning of internal organs in various diseases, including such severe ones as diabetes mellitus or pathologies of the cardiovascular system. Indeed, in this case, it is enough to exclude everything from the menua few products, such as sugar, s alt, marinades, smoked meats, fast food, and after a while, a significant improvement in physical condition can be noted.

The main principles of a he althy diet: what is important to know?

If you are going to change your life for the better by reviewing the list of daily products, you need to get acquainted with some of the features of PP. The main principles of a balanced diet:

• Frequency. Nutritionists recommend dividing the daily norm into 5 or 6 parts, that is, breakfast, lunch, dinner, and between them 2-3 snacks. Fractional nutrition is better for the body because it is easier for it to digest incoming food without stress.
• Regularity. This means that you should eat at the same time every day. When the stomach gets used to the given regimen, at a certain moment it will begin to secrete digestive enzymes in sufficient quantities to digest food.
• Norm. It is important not to overeat or undereat. If the body is constantly feeling hungry, it will think that “bad times” have come, and therefore you need to stock up on fat.
• Benefit. The diet should be adjusted in such a way that the body receives only the most useful. It is about the quality of the products and the way they are processed. It is believed that the closer the structure to the original, the better. Therefore, excessive heat treatment is useless.
• Balance. The most important factor to be observed. Balance is the ratio of consumed proteins, fats and carbohydrates - BJU. These substances must be ingesteddaily and in sufficient quantities. You can pre-compile a balanced nutrition menu by distributing the norm for 7 days.

Target	Proteins	Fats	Carbohydrates
Average for any person	40%	30%	40%
For people who want to lose weight	30%	15%	55%
For people whose goal is to gain muscle mass (when playing sports)	50%	25%	25%

Calorie content. Every food contains a certain number of calories. And for each person, depending on age, activity and own desires, there is a daily norm. Lack or excess of kilocalories is equally bad, since in the first case, exhaustion of the body may occur, and in the second, an increase in fat reserves

Category	Recommended calories
Children 1-3 years old	1350-1450
Children 3-5 years old	1800-1900
Children 5-10 years old	2000-2400
Teen boys	2850-3100
Teen girls	2350-2500
Women	2750-2850
During pregnancy and lactation	3200-3450
Women doing heavy physical work	3500-4000
Men	3250-3400
Men doing heavy physical work	4450-5000

Foods good for the body

What can a balanced diet menu consist of? The choice is very diverse, so there should be no difficulty in compiling a diet. Recommended to include in the menu:

• Soup. Mostly vegetable, but can be cooked with meatballs. The soup is cooked with water or a weak meat broth.
• Meat and fish. Choose varieties that contain less fat. However, you can and even need to buy oily fish sometimes. It contains fatty acids useful for the body.
• Sour-milk and dairy products. Exceptionally low fat content. You can eat sour cream, natural yogurt and cottage cheese, drink milk and kefir. In limited quantities, low-fat cheeses are allowed.
• Eggs. Recommended no more than 2 per day in the form of scrambled eggs or hard boiled.
• Seafood.
• Cereals and pasta. Useful buckwheat, brown rice and pearl barley. Pastacan only be made from durum wheat.
• Vegetables, fruits and berries. It is advisable to use them in raw form. It is recommended to make vegetable and fruit salads with sour cream, olive oil and natural yogurt dressing. Berries can be used to make xylitol or fructose jelly.
• Sauces. In small quantities, you can use tomato, pomegranate and cranberry. Serve sauces for meat and fish with garnish.
• Drinks. Natural coffee with milk, black and green tea, herbal infusions, compotes without added sugar, natural fresh juices.
• Creamy, olive, vegetable and linseed oils without heat treatment.

Products must not be fried and wiped. Boiled, stewed and oven-baked dishes are allowed.

Unhe althy foods to avoid completely

Proper balanced nutrition is the absence in the diet:

• pasta;
• bread and buns, white flour, puffs, dryers, biscuits;
• white peeled rice;
• fatty meats, sausages (sausages, wieners), smoked meats and delicacies;
• s alty and fatty cheeses;
• cream, sweet and fatty curds, yoghurts, cheese curds;
• bananas, dates, figs, raisins;
• spicy, s alty, sweet snacks;
• cocoa, chocolate (with the exception of bitter, but even in small quantities), various sweets, confectionery and bakery products.

To the extent possible, severely limit sugar intake ands alt. The latter seasoning significantly impairs the excretion of fluid from the body, which is why a person loses weight very slowly.

Balanced diet for weight loss: where to start dieting?

The menu must be written in such a way that the same dish does not occur more than once every three days. It is important to diversify the diet in order not only to eat, but also to enjoy food. When compiling your own menu, it is important to divide the recommended number of calories consumed by the number of meals per day. Most often, for the purpose of losing weight, the body is given no more than 1200 kcal, or 1600 kcal if the girl plays sports. For example, breakfast, which is the most important meal of the day, may consist of foods and meals with a total calorie content of approximately 300-450 kcal. Leave the same amount for lunch. For dinner, it is recommended to eat less high-calorie foods. And the rest can be “scattered” for snacks.

Calorie content is easy to determine: if it is cheese, cottage cheese, yogurt, milk, kefir, meat, fish, cereals, then the amount of Kcal per 100 g of the product is indicated on the package. If the dish is prepared independently, the Internet will help. Now it will not be difficult to find the calorie content, for example, of vegetable soup with mushrooms or steamed fish cakes. So the task will not be difficult.

A balanced diet for weight loss on the menu may contain your favorite goodies, sweets. But! It is allowed to pamper yourself like this only in the morning, only after breakfast, and only once a week, or evenless often. And we must not forget to drink plenty of plain purified water. The recommended amount is 2 liters per day.

Sample menu for the week

Some are not up to the feat of making their own diet for a week. Choosing a menu is not difficult, because on the Internet there are a lot of examples and options. Below are tables with possible meals or foods recommended for eating during the day. For convenience, an example of a balanced diet for a week is presented in the form of a table. There is a choice of one of two options. Approximate serving size is 150-250g and suggested drink is approximately 200ml.

Day one

Option,	Breakfast	Lunch	Dinner	Snacks
1	Oatmeal on the water, fruit salad, fresh juice.	Steamed lean fish, herb mashed potatoes, green tea.	Vegetable casserole with low-fat cheese, olive salad with fresh herbs, compote.	A glass of kefir or curdled milk, any fresh fruit (except banana).
2	Low-fat cottage cheese with chopped greens, carrot, apple and sweet pepper salad with vegetable oil dressing, coffee with milk.	Lean beef soup, boiled chicken breast, vegetable salad,black tea.	Vegetable salad with seafood, fresh juice.	Dark bitter chocolate (max. 25 g), drinking fat-free yogurt.

Day two

It is important not to forget that the menu of a balanced diet for a week necessarily includes water. It is recommended to drink one glass after waking up and before each meal.

Option,	Breakfast	Lunch	Dinner	Snacks
1	A slice of whole grain bread smeared with a thin layer of butter, a couple of slices of low-fat cheese, a glass of curdled milk.	Broccoli soup with a spoonful of sour cream, boiled meat with steamed vegetables, cranberry jelly.	Cheesecakes with dried fruit compote.	Curd with jam, natural vegetable juice.
2	Steamed omelet from two eggs, a thin slice of doctor's sausage on a piece of bran bread, a mug of natural coffee with milk.	Vegetable soup with chicken broth (possible with mushrooms), fish baked under low-fat cheese (possible with lemon sauce), yeast-free bread, berry compote.	Vegetable fritters, green tea.	Bread with tomatoes, a glass of fermented baked milk.

Day three

Option,	Breakfast	Lunch	Dinner	Snacks
1	Milkshake (may add 1 banana), cream cheese, coffee with milk.	Pea soup, vinaigrette, green tea.	Salad with seaweed and seafood, pomegranate juice.	Orange, drinking yogurt.
2	Millet porridge, steamed pumpkin, berry smoothie.	Mushroom soup, apple charlotte, black tea.	Boiled rice with beans and fresh tomatoes, apple compote.	Handful of walnuts, fruit smoothie.

Day four

Balanced diet for women who want to lose weight excludes the addition of s alt. Therefore, you need to try to cook dishes without it. At first, it may be very difficult, the food will seem insipid and tasteless. But over time, the body will get used to it, and it will react to s alt in the same way as before to its absence. The same goes for sugar.

Option,	Breakfast	Lunch	Dinner	Snacks
1	Muesli with milk, curd cheese, green tea.	Greek salad with boiled meat, black tea with lemon.	Meat stew with vegetables, green tea.	Avocado, kefir, pear.
2	Buckwheat porridge with milk and honey, freshly squeezed fruit juice.	Salmon baked with green salad, cranberry jelly.	Boiled fish, vegetable stew, tea with lemon.	Mineral water, grapefruit, apple.

Day five

Option,	Breakfast	Lunch	Dinner	Snacks
1	Green bell pepper, apple, kiwi, dill and olive oil salad, beef liver cutlet, rosehip drink with a spoonful of honey.	Barley porridge with mushrooms, fresh cabbage salad with cucumbers.	Baked apple, syrniki with dried fruit compote.	Dried fruits with nuts, cocoa with milk.
2	Curd casserole with berries, orange, green tea.	Chicken broth, boiled potatoes with herbs, steamed fish, berry compote.	Vegetable salad with meat and chopped herbs, currant leaf tea with honey.	Orange juice, crackers.

Day Six

What else should women know? A balanced diet menu can be varied with harmful products. After all, sometimes you want to drink sweet tea or coffee, eat a chocolate bar,enjoy the taste of a blueberry muffin or a sugar donut. Of course, occasionally you can pamper yourself, it will even be a plus for the body. But the key word here is occasionally. And it is advisable to include such products in breakfast, since in the morning the body converts sugar into energy in order to “recharge” until the evening. Therefore, he has no time to store fat.

Option,	Breakfast	Lunch	Dinner	Snacks
1	Barley cereal porridge with milk, fresh berries and yogurt, coffee.	Fish soup, fresh vegetable salad, brown rice, black tea with lemon.	Carrot casserole, vegetable juice.	Sweet cottage cheese with fresh berries, curdled milk.
2	Egg omelette with mushrooms, a couple of slices of bran bread with boiled sausage and a slice of tomato, cocoa with milk.	Steam cutlets, mashed potatoes sprinkled with herbs, salad with cucumbers, tomatoes, cabbage and bell peppers, berry jelly.	Barley porridge with mushrooms, coleslaw, avocado and cucumber salad, apricot compote.	One biscuit or marshmallow, green tea.

Seventh Day

Option,	Breakfast	Lunch	Dinner	Snacks
1	Oatmeal with milk and honey, fresh juice.	Seafood soup, brown rice with fish baked in foil in the oven, black tea with lemon.	Boiled chicken breast, tomato salad, baked apple, green tea.	Two or three oatmeal cookies, peach, freshly squeezed fruit juice.
2	Water millet porridge, whole grain bread sandwich with feta cheese, green tea.	Borscht in meat broth with sour cream, stewed potatoes with meat, mixed vegetables, green tea with lemon.	Cheese casserole with dried apricots and almonds, black tea with lemon.	Tomato juice, some crackers with cheese slices.

This is how you should eat constantly. A balanced diet must be made your way of life, because otherwise it will not be possible to maintain he alth and figure in a normal state. A person gets used to everything, so the difficulties that will disturb in the first days will pass in about a week. Moreover, a balanced diet is a fairly varied food.