Daily diet: menu examples and grocery list

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

Rarely do any of us think about the role of nutrition in he alth. But there is a famous saying "We are what we eat." If you eat wrong for years, then you should not be surprised at he alth problems, obesity and an ugly appearance. The diet for the day should be balanced, satisfying and he althy. There are foods that even a relatively he althy person should not eat, not to mention people with chronic diseases. The article describes the principles of making the right diet for every day.

Nutrients found in every food

Products for the diet should be selected based on their energy value and benefits for the body. One or another nutrient predominates in any product, and depending on this, it can be concluded what the purpose of use is. A he althy diet for the day must include all threenutrient.

1. Carbohydrates are found in flour products, sugar and confectionery, cereals, cereals, vegetables and fruits. This nutrient provides the body with energy. It is generally accepted that energy is needed only to perform physical exercises. This is a delusion: the human body needs energy even during sleep. After all, a person breathes, blood circulates through the body, and the brain rests. So every second, every minute of its existence, the human body needs energy. And the easiest way to synthesize it is with the carbohydrates that come with food. The diet for the day must necessarily include carbohydrates. They, in turn, are simple (sweets and some cereals, as well as products made from white flour), which contribute to obesity. There are also complex carbohydrates - they are absorbed more slowly, as a result of which the body receives energy in small "doses" - as a result, there is simply nothing for fat to be synthesized from and settle on the sides, stomach and other problem areas. Complex carbohydrates are vegetables, rye bread, durum pasta, low fructose fruits.
2. Proteins in our diet are meat and offal, dairy products, chicken and quail eggs, fish and seafood. Muscle tissue is built from protein (because athletes carefully monitor the amount of protein in the diet), organ tissues, and proteins are also necessary for normal blood composition. The daily diet for an adult should contain approximately 60 g of protein (a more accurate calculation should be: 2 g of protein per kilogram of body weight, for women - 1.5 g).
3. The diet for every day must necessarily include fats. some people who are not very versed in dietetics are sure that it is precisely because of the presence of fats that excess weight accumulates. This is a mistake: rather, an overabundance of simple carbohydrates in the menu leads to obesity. Fats are necessary for the body, without them it is impossible to have beautiful skin, shiny and dense hair, and many body systems will not function fully. The daily diet should be based on the following calculation: at least 1 gram of fat per kilogram of body weight. At the same time, fats should be he althy - natural vegetable oils, nuts, fish. but it is better to refuse animal fats and fried foods altogether.

What will happen if you refuse any nutrient completely

Most people when compiling a daily diet for weight loss are guided primarily by the number of calories. It is necessary to calculate the energy value, but in no case should one refuse any nutrient. Now protein diets are in fashion - people lose weight very quickly on them (get rid of 5-10 kg per month), but such nutrition does not bring he alth benefits. Moreover, with such a meager diet, a person will very quickly become lethargic, lethargic, hair will begin to fall out, nails will peel off, the skin will become dry and thin, and chronic diseases may worsen over time.

Consequences of cutting out carbohydrates:

• weakness;
• constant feeling of intense hunger;
• painfulappetite;
• lower blood sugar;
• disorders of the kidneys (with excess protein and lack of carbohydrates);
• irritability, inappropriate behavior, memory impairment (easy to explain: carbohydrates are food for neurons and brain cells, so cognitive functions are impaired if they are abruptly abandoned).

Consequences of giving up protein:

• muscular atrophy;
• deterioration of blood composition indicators;
• decreased immunity;
• metabolic disorders of various etiologies;
• brittle nails and hair, alopecia, skin problems;
• tendency to apathy, reduced efficiency;
• reduced physical endurance, poor he alth, susceptibility to infectious diseases.

The consequences of cutting out fat:

• cognitive decline;
• hair loss, they become dull and lifeless;
• lipid metabolism disorder;
• problems with the functioning of the liver and gallbladder (all organs need a moderate amount of proper, polyunsaturated fats).

Vitamins, minerals and amino acids in food

Modern people are accustomed to constantly drinking dietary supplements, taking supplements and capsules with fatty acids, vitamins and minerals. But nature itself bequeathed to us to consume all these trace elements from food.

1. Vitamins are usually rich in vegetables and fruits. This does not mean that dairy and meat products are notcontain. Just the leaders in the content of vitamins among all foods are vegetables and fruits. All vitamins are divided into two groups according to the principle of solubility: they can be water-soluble or fat-soluble. The first group includes vitamins A, D, E, K. To make their absorption more efficient, these vitamins should be consumed along with fats. Thus, we can conclude that vegetable salads are optimally seasoned with vegetable oils.
2. Minerals, in short, are a kind of building blocks. They are necessary for building bone and muscle tissue, brain, hair, teeth … In a word, the entire human body. In addition, some minerals (iodine, for example) are an important part of the complex metabolic mechanism. Seafood, fish, meat and offal, eggs, cheese, vegetables, nuts, oatmeal and some fruits are especially rich in minerals.
3. It is generally accepted that the body needs only minerals and vitamins. This is the opinion of the layman, since there is a third, no less important element - these are amino acids. They are interchangeable and irreplaceable, found mainly in food of animal origin. That is why vegetarians are usually recommended to use additional capsules and dietary supplements. Amino acids are necessary for almost any process, whether it is the conversion of dietary carbohydrates into muscle energy, or the release of gluconate, insulin, growth hormone, or the growth of bones, muscle tissue, etc. In a word, without enough amino acids in the diet, the menu for a day cannot be considered competentlycompiled. And knowing this information, it is quite possible to do without a nutritionist when compiling a diet.

An example of a diet menu for a person who is fond of fitness

If a person regularly visits a fitness club, he needs a lot of energy for classes and for building muscle tissue, strengthening bone tissue, tendons. Based on this information, you can make a diet for the day. It is important not to overdo it with calories, the example menu below is based on the nutritional energy value of 1500-1800 kcal per day.

1. Breakfast - oatmeal (100 grams) with a banana, a couple of boiled eggs, a snack - a few slices of cheese, lunch - okroshka (or a light vegetable soup - 250 ml), a couple of slices of black bread, a snack - a portion of a protein shake, dinner - seafood salad dressed with vegetable oil (about 300 grams - shrimp, squid, mussels should be boiled - no frying!).
2. Breakfast: omelet from two or three eggs with vegetables, snack - a sandwich from a piece of black bread with a slice of cheese, lunch - buckwheat porridge (100 grams) with veal goulash (150-200 grams), snack - a couple of apples, a glass of kefir or fermented baked milk, dinner - a protein shake.
3. Breakfast - buckwheat porridge (60 g) with milk (fat content 1.5%, 200 ml) and a piece of butter, snack - banana, a glass of kefir, lunch - boiled potatoes with chicken fillet stewed in foil (200 grams), snack - vegetable stew, dinner - a piece of your favorite fish baked in foil or stewed in tomato paste (no more than 250 grams).

Example of a he althy diet menu for every day for losing weight

If the goal is to lose weight, then the energy value of the diet should be gradually reduced. Below is a sample diet for 1500 calories per day.

1. Breakfast - two boiled eggs, snack - a couple of slices of black bread, lunch - buckwheat porridge (100 g) with vegetable stew on the water, snack - a piece of boiled chicken fillet, dinner - a protein shake or a glass of kefir with a boiled egg.
2. Breakfast - a cup of coffee with sweetener, snack - banana, lunch - soup with meatballs in vegetable broth, snack - a couple of slices of black bread, dinner - red fish fillet baked in foil (200 grams).
3. Breakfast - an omelet of two chicken eggs, add a few sprigs of cauliflower, a snack - a glass of kefir and a banana, lunch - veal goulash (200 grams) and a salad of tomatoes and cucumbers seasoned with oil, a snack - a protein bar, dinner - a package of fat-free cottage cheese.

List of foods to avoid completely

A proper diet for weight loss for a day should not contain the following products:

• sugar and any products containing it;
• ice cream and other desserts;
• any dishes that involve frying;
• high fructose vegetables and fruits should be kept to a minimum;
• chebureks, pies and other snacks fried in butter;
• white bread;
• any food containing white flour;
• semolina;
• fast food;
• seeds and nuts - notmore than 50 grams per day.

List of foods that must be present in the diet

The diet for every day for weight loss should be based on the following foods;

• buckwheat, rice, pearl barley;
• any vegetables (the exception is potatoes, it can only be consumed boiled and not more than once a month);
• any fruit (reduce high fructose fruits);
• meat: lean veal and beef, chicken and turkey fillet, rabbit meat;
• any fish (but not fried);
• any boiled seafood;
• chicken and quail eggs;
• cottage cheese, milk, kefir, fermented baked milk, ayran with a minimum percentage of fat content;
• cheese - several slices a day;
• cold-pressed vegetable oils;
• rye flour products.

What you can drink and what not: myths and reality

There is an opinion that a proper diet involves drinking as much clean drinking water as possible per day. In fact, you should not force yourself - you should drink a lot, but if you don’t feel like it, then you can not drink. A large amount of fluid leads to a load on the kidneys, often provokes the formation of edema.

The following drinks are strictly prohibited:

• any kind of alcohol, be it beer, wine, etc., even in small quantities;
• comotes and fruit drinks with added sugar (but you can replace it with a sweetener);
• carbonated sweet drinks;
• tea and coffee with added sugar (you should rarely drink these drinks, and only with a sweetener or no sweetener at all).

Alcoholic drinks are very high in calories, in addition, they cause a strong blow to all body systems. There is a myth that alcohol in small doses promotes relaxation, warms and relieves anxiety. So, this is a myth: alcohol is detrimental to neurons, even in a meager amount. If a person wants to adhere to proper nutrition, then he should forget about alcohol once and for all.

How to switch to the right diet for every day

The transition to proper nutrition only seems to be a simple matter. For the body and nervous system, this is a real stress. Most people "break down" in the first week after trying to switch to proper nutrition.

A diet of 1200 calories a day is the limit after which the body begins to "hibernate". Metabolism slows down, efficiency decreases, a person wants to sleep all the time. In no case should the energy value of the daily diet be reduced below 1200 kcal.

The optimal daily calorie intake for a woman (if her daily activities are not related to physical activity) is about 1800 kcal, for a man - about 2500-3000 kcal.

You need to gradually switch to proper nutrition.for example, in the first week, exclude only fried foods. Until the end of the first month, try to give up sugar. The task for the second month is the rejection of bread. So you can gradually switch to proper nutrition with little or no serious damage to the metabolism and the state of the nervous system (there will be no irritability due to hunger, there will be no desire to "eat an elephant", etc.).

What to do if even after switching to proper nutrition, the weight grows up

Often, people, having switched to a he althy diet, do not lose weight. As a result, they become disillusioned and begin to eat junk, fatty and high-calorie foods again. The reason that the weight does not decrease quickly is the metabolism. For many years, the body got used to eating in one mode, and then they began to change it. Of course, the body needs time to rebuild. The weight will decrease gradually, but the person will be full. Yes, strict diets and hunger strikes bring faster results, but at the end of the diet, almost all those who lose weight "break down" and pounce on junk food with a triple force.

Another common reason why a person does not lose weight on proper nutrition is the wrong water regime. The person continues to drink tea and coffee with sugar, sweet carbonated drinks and alcohol every day. For example, beer is a direct path to hormonal disorders and abdominal obesity (the belly grows). A cup of tea with a few tablespoons of sugar brings about 200 kcal, and this is one-eighth of the diet. So the weight stands still - it does not decrease.

If a person is unable to give up sweets, he can reduce the overall energy value of his diet at the expense of fats and proteins. As mentioned above, this is not allowed. Otherwise, the body will not receive enough nutrients, which will lead to weakness and reduced immunity and many other problems.