Proper nutrition: diet, features and recommendations

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

We begin to appreciate he alth only when we lose it. But it is much easier to prevent any disease than to cure it. If you have sports, daily walks and he althy food in your life, then you are much more likely to stay active and positive. Perhaps you should start with the contents of your refrigerator. What does proper nutrition mean? Should the diet become scarce or, conversely, plentiful? Let's try to figure it out.

Take care of yourself

If something goes wrong with our body, then we start treatment, but we need to think about the causes of he alth problems. It is easy, but ineffectual, to look for excuses in bad foods, genetics, or bad luck. The essence of the disease, as a rule, lies on the surface. Often, a nutritional adjustment will correct the situation for the better. If you correctly compose a diet for every day, thenit will be a kind of cure for many ailments and their prevention. But for many people, proper nutrition has become synonymous with tasteless food. The diet with the latter a priori should be abundant in vegetables and cereals, but deprived of fats. Is it really necessary to say goodbye to juicy steaks, ice cream and butter cookies for the sake of he alth and a beautiful figure?

In fact, radical changes are not necessary at all if the energy balance is maintained. According to him, the amount of energy consumed with food should correspond to daily energy costs. The necessary calculations only seem complicated. The main thing when compiling a menu is to distribute calories between proteins, fats and carbohydrates. The latter account for half of the diet, about 30% should be fats and 20% proteins. Meals should be frequent. Ideally, you should eat five times a day, with breaks of three hours between meals. Dinner can sometimes be skipped, especially if you want to adjust your weight. Drinking food is not necessary, as this disrupts the digestion process. Listen to your body and internal clock: usually a strong appetite wakes up three times a day, and a slight feeling of hunger appears closer to noon and two or three hours before dinner. At this time, arrange a snack for yourself, which can be modest in volume. Let it be a fruit, a portion of salad or a sandwich. The main thing is to be tasty, satisfying and nutritious.

Your daily routine

If you decide to switch to proper nutrition, it is better to plan the diet immediately forweek. You will have to carry out a global cleaning of your refrigerator. Can't imagine life without chocolate bars? Do you add a bun with butter to every meal? Do you drink soda all day long? All this adds extra calories and inches to your waist. But the key to proper nutrition is not in a bunch of prohibitions, but in a mature, balanced approach to your diet. If you languish with the desire to eat a chocolate bar, then the risk of breaking loose is too great. Ideally, schedule breakfast an hour after waking up. This interval should be enough to start the body and speed up the metabolism. Breakfast should be solid. It is in the morning that you can afford enticing, but such harmful sweets. They burn out all day long. At noon, it's time to have a snack, ideally fruit. For lunch, the ideal time period is from 13 to 15 hours. The meal should be dense and nutritious. After it, the feeling of hunger will wake up only after two hours. Dinner time can be variable, but a couple of hours before going to bed. An evening meal is best made light and mostly protein. It can be poultry, fish, cottage cheese or even egg salad.

Everything by the rules

Not such a simple matter - proper nutrition. It is tedious and boring to make a diet, because there are certain rules for selecting dishes depending on the state of human he alth. By the way, serious diseases often impose dietary restrictions. Accordingly, consultation with a doctor is required. However, the key tenets of a he althy diet are quite simple.

First of all, you need to remember that foodmust be freshly prepared. No preliminary preparations, that is, no need to cook a huge pot of borscht in the hope of stretching it all week. Reheated porridge, potatoes and a week-old salad are also not a sample of a he althy diet. Such food is heavy on the stomach and unhe althy. It is better to cook food at one time to be sure of its benefits. The following rule can make life much easier for cooks - the simpler the dish, the better. For example, stewed vegetables are better than complex stew with sauce and all kinds of dressings. Yes, they take less time. Another rule is a minimum of heat treatment. Foods that are ready to eat raw are the most beneficial. Accordingly, give preference to fresh vegetables, fruits and herbs. However, without fanaticism, since many varieties of vegetables, as well as fish with meat, require mandatory heat treatment. Do not forget about the sense of proportion and prioritize the seasonal factor, then your food will be fresh, tasty and as safe as possible.

Your choice

A he althy diet for weight loss for every day involves the use of certain foods that correspond to the main direction. The main point lies in the preparation of simple and he althy dishes, their diversity and nutritional value. But even seemingly he althy foods should not be consumed uncontrollably. The daily menu should include at least one product from each group (dairy products, vegetables, fruits) with similar nutritional value. The following groups can be distinguished: berries / fruits, vegetableoils/seeds/nuts, vegetables, dairy and dairy products, seafood/meat/fish/eggs, grains/cereals.

But how to understand which product can replenish the diet of proper nutrition for every day? First of all, the naturalness of the composition, the amount of vitamins, trace elements and dietary fiber are taken into account. Dairy products without artificially added sugar are rich in protein and calcium, while cereals and grains are rich in fiber and complex carbohydrates. In addition, there are a lot of B vitamins, which have a positive effect on blood formation and brain function. Protein in abundance is good for breakfast, as it does not burden the digestive tract much, but it gives a serious boost of energy. But you won’t be full of protein alone, so the best option for breakfast is a combination of dairy products and cereals. Closer to dinner, the body is already ready for large portions, so you can eat more heavy food. At lunch, an appetizer, first and second courses are allowed, but dessert is in doubt, as it can make digestion difficult, causing fermentation in the stomach. By evening, the digestive system is tired, like the whole body, and therefore food is shown only light and low-calorie, but nutritious. It can be fruits, vegetables, fish or dairy products.

What is good and what is bad?

Those people who choose proper nutrition plan their diet for the day in advance. You will have to take lunch with you from home, as you will not find he althy ready-made food in the nearest supermarket. You will also have to memorize a list of he althy and unhe althy foods. ATallowed list - dishes that benefit the body. So you will have to give up beer in the evenings and fatty whites with meat. The basis of proper nutrition are fruits, vegetables, cereals, dairy products, meat and fish. Pay more attention to cabbage, which is replete with fiber that reduces appetite and fills the stomach. If you are making a proper diet for weight loss for every day, then look at the grapefruit. This unique fruit reduces glucose levels and affects fat stores. By the way, do not forget about apples and pears, which are a store of pectin. They perfectly fill the stomach without filling it with calories.

Snack on nuts and berries. It is not only he althy, but also delicious. Control the amount of sugar in your diet and replace it with safe alternatives, such as stevia, whenever possible. But all kinds of muesli, which are chosen by many losing weight, it is better to reduce in your diet. There is too much sugar, there are dyes and flavor enhancers. With such additives, a he althy diet for every day is unthinkable. Canned food, alcohol, carbonated and energy drinks also fall into the red restricted area. Of course, fried, s alty and smoked dishes are undesirable. It is better to replace them with baked and steamed ones. Confectionery is also undesirable. Strictly send all food slag to the trash, which includes chips, glazed curds, yoghurts with fillers. Sausages and frankfurters are allowed on the condition that you know their composition, that is, the use of natural products is allowed. But even in suchIn this case, moderation is important, because we must not forget about the large amount of fat in the composition. And so it turns out that not everyone can make the right diet for every day. Well, in that case, take a look at the photo below, which shows an approximate menu for the week. Perhaps it will help you in this difficult task.

Combining products

Of course, the choice of natural and he althy products is a priority, but their right combination is also of great importance. Failure to comply with the main principles can cross out the whole plan and lead to indigestion. How to make a he althy diet for a week and not make a mistake? First you need to remember that you can not combine different proteins. Fish should be eaten separately from eggs, and the latter should not be mixed with meat. The taste of legumes "sounds" more interesting with vegetable oil or sour cream dressing. Beans are rich in vegetable protein, which makes it possible to combine them with vegetables. Fruits are absorbed very quickly, so you should not combine them with other products. Eggs are good in dishes with vegetables and herbs. Sour food should not be mixed with carbohydrates, proteins with fats, but cabbage is almost always appropriate, as it stimulates the secretion of gastric juice.

To each according to his needs

The correct diet for teenagers is not much different from the adult version, but gender differences do matter. The allowable calorie content also varies greatly depending onage. When calculating, it is necessary to take into account the presence of physical activity and the physiological characteristics of the body. From the diet of the child largely depends on his he alth and full development. Nutrition is based on a set of useful substances and microelements. The list of allowed foods depends on age. For example, the food of a five-year-old baby is forbidden to babies. In the formation of the diet, the feeding regimen is important, but still, newborns must be fed on demand. Initially, the basis of nutrition is mother's milk, but over time, complementary foods are added. First, in a spoon, and over time, the volume grows to 200 grams. The child needs the presence in the menu of cereals, milk, fish and eggs, various types of cabbage and carrots. Although it has already been proven today that daily consumption of soup does not protect against all diseases, nevertheless, in cold periods, meat soups will strengthen your strength well, and vegetable hodgepodge will saturate and energize you in summer.

How to make a he althy diet for the day? Everything is quite simple, but you need to remember that the fewer snacks on the menu, the better. For breakfast, it would be good for a schoolchild to eat a bowl of oatmeal with milk. You can fill the porridge with a spoonful of honey, and add berries or banana slices for brightness. Oatmeal will fill you up for a couple of hours, but for a snack to school, the child will need a sandwich. For example, from whole grain bread with a thin slice of avocado, ham, cheese and apple. Natural yogurt mixed with mustard is suitable for dressing. In addition to a sandwich, a student needs fruit and a bottle of water for a snack. For lunch, you can eat a portion of fresh cabbage soup with cabbage and a cutlet. One more snackcloser to noon - vegetable salad with vegetable oil and a sandwich with cheese. For dinner - a light meal - a portion of baked fish with a side dish of green beans and tea with honey. Before going to bed, you can drink a glass of kefir or even treat yourself to a couple of crackers with milk.

For beautiful ladies

It is easier for a girl to make a he althy diet, as she, as a rule, is less physically busy at work. A well-designed menu for the fair half should consist of 40% vegetables and fruits. With little physical activity, you need to add natural fiber. The basis of nutrition should be cereals and cereals, especially brown rice. It is an excellent absorbent that cleanses the body of toxins. Eat more nuts to replenish your potassium stores.

A girl should make up a he althy diet for a week for weight loss, taking into account the average daily calorie content. You need to create a calorie deficit by cutting back on food and adding exercise. Most often, the total calorie intake should not exceed 1800 kcal. In the morning you can have breakfast with porridge with fruits and honey, or you can give preference to proteins. Scrambled eggs or scrambled eggs are a satisfying and easy option. For lunch, even a girl can and should eat meat with a vegetable side dish. Beef steak, any poultry fillet or fish fricassee will do. Make dinner protein and light. Suitable cottage cheese with berries, protein casserole, kefir with fiber, fish with salad. But there are snacks, without which proper nutrition is unthinkable. The daily diet includes at least two snacks. It can be sandwiches from he althyproducts, fruit and vegetable salads with butter or lemon juice, nuts, natural yogurt, crackers.

For the strongest

Men have higher calorie allowances, but they don't particularly like to spend time at the stove, so they can be too lazy to make a proper diet. The table in such a case will do a good job. Once you have a plan for the week, you can tweak it a little weekly and reuse it. So, you need to start from the allowable calorie content of 2500 kcal, which is important for a man who is not engaged in hard physical work. Otherwise, the number goes up. Energy sources ideally should be complex carbohydrates. These are vegetables, fruits, herbs, cereals and cereals. But you won’t be full of them, so a he althy diet for men must necessarily include protein foods. A minimum of 100 grams of protein is shown per day. It is also worth including vegetable fats in the menu, which are found in nuts, butter, seeds, avocados. He althy fats are found in abundance in fish. An approximate diet of proper nutrition for the day should be based on foods rich in zinc, protein and phosphorus. Breakfast is a cottage cheese casserole, scrambled eggs and ham and a cheese sandwich. For lunch, give preference to rabbit meat with boiled rice. In the evening, have chicken with broccoli for dinner. In the forbidden zone for men, products that stimulate the production of female hormones. These are soy, sausages, coffee, convenience foods and beer.

Hurry Options

So, if you decide to adjust the figure, then plan to start the diet of the day of proper nutrition for weight loss. This is not difficult, but consider the calorie content of the products used. If, in addition to losing weight, you want to tighten your muscles, then you should add sports supplements to your diet. But they must be used in consultation with a professional trainer, otherwise, as a result, you can get an increase in fat mass, and not in muscle mass.

So how do you diversify your diet for weight loss? For example, on Monday, have a breakfast sandwich with whole grain bread, boiled fish or chicken, tomato, greens and cheese. Drink a sour milk drink. On Tuesday morning, you can refresh yourself with a boiled egg with ham, bread and tomato juice. On Wednesday, plan an omelette with sweet peppers and tomatoes. On Thursday, cheesecakes will set the mood in the morning. And on Friday, you can already eat morning sandwiches with low-fat cheese, as well as boiled eggs and vegetable salad. For the weekend, you can plan a vacation and allow a little more for breakfast. On Saturday, add condensed milk to cheesecakes, and on Sunday, eat scrambled eggs with bacon.

Meals should be hearty and nutritious, but moderate. On Monday - vegetable lasagna, on Tuesday - stewed fish with vegetables, on Wednesday - rice soup and a portion of stewed fish, on Thursday - cream soup with buckwheat, on Friday - boiled fish with vegetables. At the weekend - again a celebration of the stomach: turkey with rice or pork with broccoli.

In the evening, you can also show your imagination. Prepare vegetable salad with butter and a piece of baked meat or vegetable stew withserving of low-fat yogurt. Maybe you will like cheese pizza with vegetables and seafood? Or Greek salad and a portion of vermicelli? A win-win option is a serving of brown rice and boiled chicken. Treat yourself to creamy soups with tomatoes or pumpkin on the weekends.

Well, plan your snacks. These can be fruits, pieces of dark chocolate, cottage cheese, dried fruits and nuts, oatmeal cookies or crackers, vegetable salad and pieces of boiled poultry. The easiest option is kefir with jam or honey. Don't be afraid to fantasize and lose weight with pleasure!