Diet he althy meals. He althy meal recipe

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

Proper nutrition is the key to longevity and good he alth. Unfortunately, not all popular dishes are equally he althy for the body. Some contain a lot of cholesterol, others - starch, and others - fats. Contrary to the opinion of the majority, tasty and he althy dishes, the recipes of which are suitable for everyday cooking, can contain meat, fish, and even dressings. Another thing is that they have a special cooking method.

Principles of he althy eating

Firstly, the human body must receive the required amount of nutrients every day. Secondly, it is important that only low-calorie and vitamin foods are included in the diet. You shouldn't starve yourself. For an ideal figure and a he althy body, only a properly selected diet is needed, which will include almost all everyday foods.

When compiling a menu, remove from ittoo high-calorie meals. It should be noted right away that the key to proper nutrition is to reduce the volume of portions and increase the frequency of their intake. It is recommended to eat 4-5 times a day. Eating is strictly prohibited. In this case, the stomach cannot digest a large amount of food, and the microcomponents from the products do not have time to break down and absorb into the blood. Dinner should be no later than 18 hours. After that, you are allowed to eat one fruit or drink a glass of fat-free kefir. It is important to understand that when eating, satiety does not come immediately, so it is not recommended to take a supplement, referring to residual hunger.

He althy vegetable dishes

As you know, greens are considered the lowest-calorie product. It is she who is the basis of the dietary salad "Beets with mozzarella cheese". Such a dish will decorate any holiday table. Includes:

• 1 small beetroot,
• 100 g lettuce leaves (mixed varieties),
• 200 g mozzarella cheese,
• 2 tbsp. l. olive oil,
• 1 tbsp l. lemon juice,
• pepper, s alt.

Also, dress the salad with a pinch of dried herbs for a spicy flavor. The recipe for a he althy dish implies one secret ingredient - sunflower seeds without husks (up to 20 g). The salad is prepared very simply: boiled beets are cut into cubes, mixed with herbs and cheese balls and dressed with oil, lemon and other flavorings.

Another very nutritious and he althy vegetable dishare baked zucchini in an omelette with sauce. It is worth noting that they can be served both hot and cold. The recipe for a he althy dish is quite easy, although cooking will require about 1.5 hours of time. To do this, you will need 4 medium zucchini, 1 large tomato, 10 eggs, garlic and dill to taste. Zucchini are cut lengthwise into thin strips and well oiled. Tomatoes and dressing are crushed in a blender. Then the zucchini are baked (40 minutes), doused with tomato sauce and beaten eggs. After that, the dish should be held in the oven until golden brown. Can be garnished with basil.

He althy fruit dishes

One of the most common low-calorie desserts is Currant Delight. It is worth noting that this fruit dish is allowed even with strict diets, it is also very beneficial for the body due to the large amount of vitamins. The ingredients include 150 g of currants, 3 apples and lemon juice.

First of all, wash fruits and berries well. Then the apples are peeled and core, cut into cubes and sprinkled with lemon juice. After 10 minutes, the fruit must be simmered over low heat until it becomes soft. After that, mashed apples mixed with currants are made from apples, which is subsequently poured into molds and baked for about 20 minutes. Another recipe for a he althy dish received the uncomplicated name "Strawberry dessert". It contains only fresh berries. The proportions are as follows: 100 g strawberries, 50 g currants, 50 graspberries, 50 g blueberries. A sprig of basil is used for decoration. Strawberries are mashed and poured over the rest of the berries.

He althy chicken dishes

Poultry fillet is considered the lowest calorie meat product in traditional cooking. In addition, recipes for simple and he althy chicken-based dishes are available to every housewife. The most common of these is a baked bird in a sleeve with vegetables. The composition of the dish includes:

• 0, 5 kg chicken fillet,
• 0, 5 kg potatoes,
• 1 bell pepper,
• 1 tomato,
• 1 handful of olives,
• oil, spices.

Poultry meat is cut into pieces. Raw vegetables (in small cubes) and spices are added to it. All ingredients are mixed and tied into a sleeve. Bake for 40 minutes (180 degrees). The recipe for a he althy dish "Royal Chicken" involves the use of the following products: 0.5 kg of boiled poultry fillet, 150 g of bell pepper (different colors), 70 g of champignons, 600 ml of broth, 100 ml of skimmed milk, 5 tbsp. l. white wine, 3 tbsp. l. flour, s alt, spices, oil. Mushrooms are cut and stewed for about 15 minutes. A dressing sauce is made from flour, butter, milk and broth. Then the chicken and vegetables are cut, mixed with mushrooms, s alted. The final step will be filling the fillet with sauce and stewing for about 30 minutes.

He althy seafood dishes

Very refined, fragrant and dietary is the dish "Salmon Profiteroles". He althy snack recipe includes: 100 g flourrye, 150 g low-fat cottage cheese, 180 ml of water, 80 g of s alted salmon, 30 g of red caviar, herbs and oil. First, a fluffy dough is kneaded, balls (5 cm) from which are baked for half an hour. Separately cooked salmon with cottage cheese. Both ingredients are whipped with a blender and added to buns as a filling. Caviar is served as a decoration. Stuffed pineapple with shrimp is not only delicious, but also very vitamin. The composition of the ingredients includes honey, lemon and orange juice, oil, s alt, spices. For 4 servings you need products: 1 kg of chopped pineapple, 300 g of peeled fried shrimp, 150 g of grated cheese. All ingredients are mixed and served as a salad.

He althy meat dishes

Many nutritionists and gastroenterologists advise their patients to consume as many rabbit fillets as possible. The recipe for a he althy dish based on such meat also includes ingredients: 1 onion, 300 g of broccoli, 400 mg of sour cream, 2 medium carrots, 200 g of beans, 10 g of dried rosemary, garlic, oils, seasoning. For one serving, 1 kg of rabbit fillet is enough. The meat is cut, soaked for 1 hour, seasoned and well fried. Vegetable gravy is prepared separately. Then all the ingredients are mixed and stewed for about 15 minutes.

Another useful recipe among the components provides for 300 g of boiled beef, 4 eggs, 2 onions, 5 tbsp. l. ground crackers, butter, herbs, spices. The meat is cut into small pieces. Vegetables and herbs are chopped. beef slicesdipped in beaten egg, dressing and breadcrumbs. Bake with vegetables.

He althy sweet dishes

Oddly enough, cakes can also be low in calories and rich in vitamins. Properly prepared fruit desserts are he althy diet meals. Recipes for such cakes are striking in their variability. The main thing is to use only low-calorie foods. Peach-curd cake is considered one of the most common he althy desserts in nutrition. It is also a low carb dish. The composition includes 0.5 kg of cottage cheese, 2 eggs, 2 tbsp. l. oatmeal and semolina, 1 tbsp. l. honey. Fruit jam will be used for the layer, and 1 can of canned peaches for decoration. All ingredients are whipped in a blender. The mixture is poured into a mold and baked for about 30 minutes. The cake should be cut lengthwise and laid with a thick layer of jam, garnished with peaches.

He althy meals for kids

A child's daily diet should be saturated with vitamins, minerals and other trace elements important for he alth. This is especially true for children under 2 years of age. Vitamin salads are the most he althy dishes for children. Recipes may vary, but the base must be the same.

The composition of the vitamin salad includes apples, cherries, pears, tomatoes, cucumbers, carrots, celery, grapes and greens. As a dressing there will be fat-free sour cream and lemon juice. Depending on the recipe, the composition of the ingredients may vary, as well as their quantitative ratio. Enough to make a saladfinely chop all products and mix with sour cream. Also, young children really like fried bananas. It is both he althy, and vitamin, and dietary, and piquantly crispy dish. For 1 banana, 15 g of oil is enough. No s alt or flour required.