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What is healthy eating? Healthy plant-based foods are the secret to feeling great.

The principles of proper nutrition are rules that should be followed throughout your life, since compliance with them will lead not only to weight loss, but also to improved well-being.

Currently, specialists around the world have developed more than a dozen different diets. Each of them can help you lose weight, the main thing is to choose the right one for your body. However, any diet gives only a temporary effect. Only by following the rules of a healthy diet can you achieve really good results without harm to the body.

Basics and principles of proper nutrition

The basics of proper nutrition are based on 3 key principles:

control of caloric content of consumed foods
variety of food
maintaining a proper diet.

For weight loss and improvement general condition health, it is important to consider all three principles of proper nutrition.

Basic principles of proper nutrition:

Variety of products. Everyone knows what the body needs large number a wide variety of vitamins and minerals daily. To provide it maximum number nutrients, you need to diversify your menu with various fruits, vegetables and grains.

However, it should be remembered that some fruits do not promote weight loss. These include bananas, pears, and grapes. Although, of course, it is difficult to do without them, it will be enough to eat one fruit, and not a whole kilogram. Scientists have long proven that vegetables and fruits of different colors contain different useful substances. Even if you love apples, don’t deny your body strawberries.

Eat often, but little by little. When you eat only 3 times a day, the body can begin to make reserves. The best option It will happen if you eat 5-6 times, but in small portions. In a good way“deceive” yourself, there will be a change of dishes. Use small plates. They will create the effect of a large portion.

Count your calories. In order to lose weight, you should calculate the calorie content of the foods you consume. Calories should be approximately equal to the energy consumed per day. If you engage in physical activity, then the calorie content should be slightly higher than if you drive sedentary image life.

The easiest way is weight control. If the numbers on the scales are growing, then you need to either reduce your diet or increase physical activity. In addition, there are tables indicating the calorie content of a particular product.

Create a meal plan and stick to it . It is advisable to take food at the same time. It’s not easy to create such a daily routine, but it is possible. You should have dinner at least 3 hours before bedtime. If it so happened that you had to sit down to the table late, then it is better to get by with fruits, a light vegetable salad or low-fat cottage cheese.

Principles of proper nutrition: when and what foods to eat

Start your day with breakfast:

Never deprive yourself of breakfast. Even if it seems to you that you are not hungry, your body simply needs to get nutrients For normal operation. You can skip dinner, but breakfast is a must.

Eliminate junk food from the menu:

There is no need to once again talk about the dangers of fast food and other “goodies”, such as crackers, chips, mayonnaise and others. Love yourself, not unhealthy foods. After all, in addition to extra calories (and therefore excess weight) such food will not bring any benefit. If it’s difficult to give up such products right away, eliminate them gradually, and instead of store-bought mayonnaise, prepare sauces at home.

Don't skip snacks:

Even if you stick to your eating schedule, there are times when you want to snack on something. You shouldn't deny yourself this. For such snacks, something light is perfect: fruits, candied fruits, vegetables, low-fat yogurt or a couple of nuts. This will reduce the feeling of hunger and prevent you from eating more than your body needs at your main meal.

Important! Skipping proper snacks, you risk eating more than normal.

Sweets can be beneficial:

We're not talking about store-bought sweets. Candied fruits, fruits, dried fruits, a piece of dark chocolate, honey and some vegetables are excellent substitutes for industrial cookies and candies. They are not only tasty, but also bring undoubted benefits to the body. If it is difficult to give up sugar, then it is better to replace white sugar with unrefined brown sugar, since it is not processed, which means it is more healthy and natural.

Try to eat less hormonal foods:

Most manufacturers use different hormonal drugs and antibiotics to grow meat faster. Entering the human body along with foods, these hormones have negative impact to your health. Changes hormonal background, due to antibiotics, the risk of getting a food allergy increases.

Reduce the amount of salt you consume:

As you know, salt delays the removal of fluid from the body. As a result, it does not allow you to effectively combat overweight. Therefore, the amount of salt consumed must be reduced. When preparing food for your family, try to add less salt to your meals. So, gradually, you will teach your family to eat right.

Limit your intake of animal fats:

Animal fats often lead to increased cholesterol levels in the blood, slow down metabolism and, as a result, lead to weight gain. Give preference to fats plant origin. They cleanse blood vessels, are 100% absorbable and are easier for the body to process.

Limit alcohol consumption:

No one is calling for complete abstinence from drinking alcohol. But you should remember that alcohol contains sugars, which can negatively affect both your figure and your overall health. In addition, strong alcoholic drinks require great variety snacks, often very high in calories. If you can’t refuse the drinks offered, limit yourself to one glass of wine.

Replacement Products:

Learn to replace unhealthy high-calorie foods with healthy foods. If you can't give up meat, replace fatty pork with chicken, turkey or beef. Replace sugar with honey, take candied fruits for tea instead of cookies, eat low-fat cottage cheese and yogurt instead of fatty dairy products. At first it will not be easy, but over time you will get used to it.

Drink plenty of fluids:

Any nutritionist will tell you that no matter what diet you are on, you need to drink a lot. It can be simple drinking water, mineral water, green tea, herbal teas, broths, freshly squeezed juices. It is especially important to drink a lot of water during high physical activity. This is necessary in order to prevent possible dehydration of the body. As you can see, this does not include the favorite lemonades and other carbonated drinks. These drinks contain large amounts of sugars and harmful substances.

Interesting! Experts have developed a calculation formula daily norm water consumption: per kilogram of weight you need 30 ml of water.

Basic principles of proper nutrition for weight loss

Don't be distracted while eating. It is better to eat food calmly, slowly, without being distracted by books, TV or conversations. Without noticing it, you eat more than your body needs to feel full. Enjoy every bite of food and the feeling of fullness will come much faster, which means there is no risk of overeating from increasing portions.

Attention! Synthetic sugar substitutes are found in many sweets and can be harmful to the body.

Don't give up food. The biggest mistake when losing weight is starving. This can cause enormous harm to health and best case scenario get rid of stomach problems. The body, under conditions of such severe stress, will most likely begin to save “in reserve,” and this will be reflected in the scales. It is better to follow healthy eating rules every day.

Don't go shopping on an empty stomach. Always go grocery shopping after eating. This way you will protect yourself from making spontaneous purchases. In a hungry state, you are likely to buy a lot of extra foods that will have nothing to do with proper nutrition.

As much movement as possible. This rule especially applies to those who are engaged in sedentary work. Even if you follow all the principles of proper nutrition, energy needs an outlet. Fitness classes, visiting the pool, aerobics or jogging in the park are great for this. If sports are not for you, then dancing will also help keep your muscles toned. Even a walk is a good way to keep fit. The main rule is not to be lazy, but to move.

Don't expect results in a week. We all want to get results as quickly as possible. But following the basic principles of proper nutrition for weight loss, you will not lose weight in a week. They are designed for constant use and then the result of changing your habits will please you at any time. Be patient and when you see the first fruits of your labors in the mirror, do not start making concessions to yourself, but continue to work on yourself.

Principles of proper nutrition for weight loss: menu for any day of the week

Breakfast - porridge (cooked in water and without adding oil), muesli, vegetable or fruit salads, low-fat yogurt or cottage cheese, boiled eggs or egg white omelet, green tea or black coffee without sugar;
Lunch - first: vegetable soups without frying, low-fat broth with rye crackers. For the main course: boiled or steamed lean meat (turkey, chicken or beef) or fish (seafood) is suitable as a main dish; for a side dish you can prepare brown rice, buckwheat, lentils or a vegetable salad dressed with olive oil;
Dinners - boiled or steamed lean meat (turkey, chicken or beef) or fish (seafood), with low-starch vegetables as a side dish.
Suitable snacks include fruits, vegetables, low-fat yogurt, cottage cheese, kefir, dried fruits, and, of course, more liquid throughout the day.

It should be remembered that a diet for weight loss does not give quick results. You will need to put a lot of effort into getting used to the new menu and learning how to burn calories. On average, changes will become noticeable around the third month.

Remember, proper and healthy nutrition is not a diet, but a lifestyle that should always be followed.

Follow your goal patiently and confidently, follow the principles of proper nutrition, and then the result of your efforts will delight you for many years.

A healthy lifestyle allows people to live long and disease-free. Healthy eating is the basis for good human health. Recipes for preparing healthy dishes are not difficult, because... All the ingredients can be bought at your nearest store and in a few minutes you can prepare delicious and healthy dish. Below in the article you will learn basic recommendations and tips for balanced diet, and recipes for every day.

When eating, do not rush, eat at an average pace, or preferably slowly.
Don’t grab food on the run, but sit at the table and eat in peace.
You don’t need to fill your stomach so full at one time that you can’t get up from the table. Know when to stop, don’t stretch your stomach, get up from the table with a slight feeling of hunger.
Every day your menu should include vegetables (cucumbers, tomatoes, radishes, onions), herbs, etc. They contain fiber, and it has a beneficial effect on the digestive tract.
Do not cook a lot at one time, because... you will have to put food in the refrigerator for tomorrow. Fresh food is healthier for the body; it contains more vitamins and other nutrients.
Don't stuff your mouth full and don't swallow large pieces of food. Help your stomach, it will thank you for it. Healthy eating involves swallowing food in small quantities.
If you suddenly drink water during or after meals, you will dilute the gastric juice, and this is bad. Drink 15-20 minutes before meals, 1 glass of water 200 ml.
Healthy eating says that the main part of the daily menu must be eaten before lunch. IN evening time or after 6 pm, try to eat foods rich in protein and fiber.
Try not to fuss at the table, but to be in a calm, measured state.
Sometimes the feeling of hunger is confused with thirst. First, we went into the kitchen or office and drank 150-200 ml of water. After 20 minutes, if you still feel hungry, then feel free to eat healthy food.
Give preference natural products, and not any chemicals. Take care of yourself and your loved ones. Healthy eating every day is your choice.

Follow the principles of healthy eating every day, and you will notice improvements within 5-10 days. You will feel light, have a lot of energy, a great figure and mood.

Healthy and balanced menu for the week

Healthy eating means tasty and healthy. Look at the sample menu for the week and then there will be recipes for healthy dishes.

Monday

Breakfast: Omelette with herbs, oatmeal, green tea.

Lunch: Cauliflower soup. Rice with chicken fillet. Compote with black bread.

Dinner: Sliced vegetables (cucumbers, tomatoes, radishes, onions). Buckwheat with steamed fish, tea with lemon.

Tuesday:

Breakfast: Baked fish with vegetables, fresh fruit juice.

Lunch: Vegetable salad, pasta from durum varieties with chicken, tea.

Dinner: Buckwheat porridge, 1 grapefruit, low-fat cottage cheese with sour cream 5-10% fat.

Wednesday:

Breakfast: potatoes with mushrooms and lean meat, compote.

Lunch: Borscht with beans, chicken fillet, jelly and 1 fruit (apple, banana, orange, pear).

Dinner: Pilaf, sliced vegetables, green tea with lemon.

Thursday:

Breakfast: semolina porridge with milk, tea with oatmeal cookies.

Lunch: Fresh cabbage soup, 2 oranges, chicken fillet with tea and lemon.

Dinner: Steamed meat cutlets (1-2 pieces), vegetable stew, jelly.

Friday:

Breakfast: Rolled oats porridge, glass of milk, oatmeal cookies.

Lunch: Rice with chicken, 1 cucumber and 1 tomato, tea with lemon.

Dinner: Apple pancake, low-fat yogurt, oatmeal cookies.

Saturday:

Breakfast: sugar-free corn flakes with milk 0.5-1.5% fat, 1 favorite fruit.

Lunch: Borscht, lean meat, cucumber, tea with lemon.

Dinner: Buckwheat with meat, grapefruit, apricot juice.

Sunday:

Breakfast: Vegetable and herb salad, steamed fish, tea.

Lunch: 2 fruits (apple, orange), rice with chicken, a glass of milk.

Dinner: Vegetable stew, chicken cutlets, salad, black tea with lemon.

The best recipes for healthy dishes

Recipe No. 1: Light vegetable soup

Potatoes – 260 grams.
Carrots – 2 small pieces.
Cauliflower – 260 grams.
Peas (canned) – 110 grams.
Onions (onion) – 1-2 pieces, to taste.
Greens, salt, pepper - to taste

Cooking recipe:

First you need to start preparing the vegetables. Peel the potatoes and cut them into nice cubes. Wash and peel the carrots, then cut into cool slices or chop them. You can disassemble the cabbage into inflorescences. Peel one or two onions.
Place the water and wait until it boils. Place chopped vegetables in water (potatoes, carrots, cabbage). Add salt to taste and optional pepper (optional). Place the whole onion in the water; when the soup is cooked, you will need to remove them from the pan. Add green peas to the soup after removing the onion.
Almost ready, ready to serve. Chop the dill and parsley and crumble into the soup for beauty.

Recipe No. 2: Casserole with chicken fillet and vegetables

Ingredients (based on 3 servings per day):

Carrot – 1 piece (medium size)
Chicken fillet – 220 grams
Cauliflower – 380 grams
Broccoli, salt to taste.
For the sauce: chicken (or meat) broth – 150 grams, nutmeg, hard cheese, ground black pepper, flour, milk, low-fat cream, 2 egg yolks.

Cooking recipe:

The head of cauliflower must be washed, disassembled into inflorescences and boiled a little until half cooked.
Add the following ingredients to the cabbage broth: broth, milk, cream, then pepper, salt, add nutmeg, add flour and cook the sauce for 4-7 minutes and stir occasionally. Whisk a couple of egg yolks and add them to the sauce, then cook to thicken in a water bath.
Take a baking dish and grease it well with butter (do not overdo it). Place in it the cooked chicken fillet and cut into cubes, cauliflower, broccoli, cut carrots into slices for beauty, and add salt to taste.
Pour the sauce over the whole thing and sprinkle cheese on top.
The final part. Place the pan in the oven for about 15 minutes and bake until nicely golden brown.

Recipe No. 3: Rice and sardine salad

Ingredients (based on 3 servings per day):

Rice – 150 grams
Corn and peas (canned) - half a glass each
Cherry tomatoes – 2-5 pieces
Sardines (canned) – 190 grams
Cucumber, green onions, parsley
Pepper, salt (to taste)

Cooking recipe:

Cut the cucumber into cubes.
Divide the sardine into pieces and mix with boiled rice.
Nicely and finely chop the green onions and parsley.
Now you need to mix everything together: fish with rice, corn, peas, greens.
Cut the cherry tomatoes into quarters and garnish the salad.
Bon appetit

Try these delicious and healthy recipes and write your review below, we are interested.

To start eating healthy food you don't need anything other than desire. There is an opinion among people that you can only eat healthy food with expensive products. It's a big mistake to think like that. You don't have to be an oligarch to switch to healthy and nutritious food. You just need to follow some rules.

Are we what we eat?

Actually, yes. How more people 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 momentary pleasure, will bring with it diabetes mellitus or atherosclerosis. With an excess of harmful substances, health deteriorates, appearance and, of course, weight problems arise.

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

Principles of proper nutrition

If you adhere to them, the transition from a regular diet to a healthy one will be as painless and quick as possible. We will consider each of the principles separately.

Frequent meals

Experts have long recommended switching to fractional meals. This style of eating does not harm the stomach, because in rare meals the portion is very large. Six meals a day will provide constant feeling satiety and lightness.

Late dinner

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

Time period

The period from breakfast to dinner should not exceed twelve hours. But the most dense ones should be only three meals. These include breakfast, dinner and lunch. Snacks should not be very nutritious, because then 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 your total daily food. They bring only benefits to the body thanks to the vitamins and minerals contained in them. Fiber also helps digestion.

Cereals are also necessary in the diet of any person. After all, these are unique filters that cleanse the body.

Nuts and seeds can provide your daily intake 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 carriers of protein. The latter is necessary for building muscles and cells of the human body. Those who do not eat meat can turn their attention to legumes, as well as peas, broccoli, and mushrooms.

Drink

You need to drink at least two liters of pure still water per day. All this is necessary in order to maintain a normal water-salt balance. It must be remembered that tea, coffee, mineral water and other drinks are not equal to water and you should not try to reach your daily requirement with them.

Calorage

When a person switches to proper nutrition his daily calorie intake is automatically reduced. This is because cholesterol and carbohydrate products There is less in the diet, but there are more useful ones. Accordingly, the caloric content of a healthy diet should not exceed two thousand calories per day.

Restrictions

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

We’ve sorted 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.

Following them are dairy products and cheeses. Yes, these products are useful, but they should not be abused.

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

At the base of the pyramid are all the same vegetables, fruits, clean water And physical activity.

Healthy eating

There are many books about delicious and healthy food, but in order to eat healthy, you don’t have to follow only them. You need to use your imagination and experiment.

The most in an effective way Switching to proper nutrition is considered thinking through the menu. To avoid the temptation to eat something that is bad, you need to plan all your meals in advance.

Breakfast options

Breakfast should be hearty so that the energy charge lasts for a long time and after an hour you don’t feel hungry. The ideal option would be porridge with fruits or nuts and honey. When you are tired of porridge and want something new, you can cook oatmeal pancakes. This is one healthy food recipe that turns out different every time. You can put anything inside, from broccoli to banana and cottage cheese. Omelette with filling or cottage cheese with toppings in the form of jam, honey, condensed milk should not be forgotten, they perfectly satiate.

What to cook for lunch?

It is best to choose foods that contain a lot of dietary fiber. The latter have a beneficial effect on work gastrointestinal tract. In addition to dietary fiber, you need to eat protein at lunch. A great option would be a piece of meat or fish with vegetables and cereal on the side. Vegetable casserole with meat will also perfectly fill you up and give you a boost of energy.

Last meal

Most healthy dinner recipes offer very low-calorie options, and that's not entirely true. If dinner is too light, you may feel the urge to eat later. Therefore, the last meal should be of medium density, but consist mainly of proteins. Natural yogurt, cottage cheese or omelet will best satisfy the body's need for protein.

It is important to remember that it is still better to limit simple carbohydrates in the evening, as consuming them later can lead to weight gain.

Snacks

Surely no one at work eats healthy food during snack time. They usually eat according to the principle of “what’s easier to buy and faster to eat.” And this is fundamentally wrong. Preparing healthy food doesn't take much time and you can take it with you to work. You can make healthy sandwiches with whole grain bread and chicken fillet with salad. Or you can make cheesecakes or salty muffins. There are a lot of options, you just need to not be afraid to experiment.

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

The healthiest foods

Food prepared from these ingredients will provide the most benefits.

First up is the carrot. It has antioxidant properties and improves blood composition.
Cabbage. Of all the types, the most useful are broccoli and cabbage. It contains a lot of not only minerals and vitamins, but also fiber. Both the first and second types of cabbage help the body remove cholesterol, prevent the development of oncology, and strengthen immune system. The vegetable is great for people who want to lose weight.
Onions and garlic. They contain huge amount phytoncides that 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 have a lot of pectin, fiber, and iron. They help remove bad cholesterol and toxins. In addition, apples are great for helping you lose weight and stimulating your intestines.
Banana. Fruits are rich in potassium, fructose and carbohydrates. They saturate well and do not cause allergies.
Avocado. Very useful product, saturated with fats, vitamins and microelements. Eating avocados prolongs youth and prevents cancer.
Berries. Many properties are the same as fruits, but this does not mean that they are not healthy. 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. Consist of vegetable protein, fiber, microelements and vitamins. There are no bad fats in them; the body only benefits from consuming them. Prevents the formation of oncology, helps 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 protein requirement in the diet.
Nuts. They contain chromium, zinc, carbohydrates, B vitamins, as well as A and E. They have a rich taste and give you a feeling of fullness for a long time. But you need to be careful with them, because nuts are a very high-calorie product. The healthiest ones are almonds, hazelnuts, cashews, chestnuts, peanuts and walnuts.
Honey. Everything useful is present in honey. This has an antibacterial effect, increases immunity, strengthens the body, and has an invigorating effect. Honey will help if you have problems with digestion of food, blood vessels or anemia.
Green tea. A natural antioxidant rich in vitamin C, minerals and polyphenols. If you drink it constantly, the functioning of the heart and kidneys is normalized. It also reduces the risk oncological diseases and liver problems. But it also has contraindications, so you should consult your doctor before use.
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 cancer, and all thanks to the content of linoleic acid, vitamins K, E, D, trace elements and oleic acid.
Coarse flour. This is an ideal option for those losing weight, because all carbohydrates in it are complex. There is bread made from such flour, baked goods. Is a prevention diabetes mellitus, problems with blood vessels and the gastrointestinal tract.

Eating healthy is not that difficult. The main thing is to understand all the nuances and limitations. There is no need to try to change yourself alone; it is better to cook healthy food for the whole family. This will both improve the health of your family and support you in the early stages.

Since in lately As the fashion for healthy food gains momentum, there are already a lot of recipes for healthy eating. The most popular of them should be considered in more detail and you can begin to delight yourself and your loved ones with the right culinary masterpieces.

“We are what we eat” is a common phrase and was first said by the famous healer from Ancient Greece Hippocrates. Proper nutrition is one of the main fundamentals health. But it is important not only to know the theory, but also to successfully apply it in practice. Simple recipes for healthy nutrition for every daywill allow you not only to diversify your diet, but also to pamper yourself with tasty and interesting treats without making much effort.

Healthy breakfasts

Breakfast is the most important meal of the day. It will perfectly cheer you up after waking up early and give you a boost of energy for the whole day. To nourishing and healthy breakfasts These include cottage cheese dishes, porridges, omelettes and scrambled eggs.
Banana cheesecakes

400 g cottage cheese 5%;
1 egg;
1 ripe banana;
4 tbsp. rice flour;
A pinch of vanillin;
Sweetener.

So that the cheesecakes do not spread, but turn out neatly shaped (in pucks), you need to heat the pan in advance and remember - it must be dry.

So, beat the egg well separately. Grind the cottage cheese with a blender, this gives an airy consistency to the cottage cheese. Add banana to the curd mass and puree. Add beaten egg, sweetener and vanillin to the resulting homogeneous mass. Done, you can start frying.

Since the cheesecakes are dietary, there is not much flour. The dough may start to stick to your hands, so wet them with plain water. Roll into a ball and gently press it onto a non-stick frying pan.

Fry at low temperature until golden brown. Then turn it over to the other side and fry again under the lid until the desired color on the other side. Tender cheesecakes are ready. You can top them with sugar-free syrup or low-calorie jam. Bon appetit!

Note! When losing weight, choose cottage cheese up to 5% inclusive. You should not buy only the low-fat version; it contains much less nutrients and vitamins, and the taste is blander.

A classic of the genre is oatmeal. One of the favorite breakfast options for athletes, those losing weight, and even common man who does not particularly monitor the balance of nutrients in his body.

But when you constantly eat the same thing, it gets boring. From healthy food You just can’t refuse, so it’s easy to model a new tasty option.
Oatmeal with cottage cheese

40 g oatmeal;
150 ml milk/water;
125 g soft curd;
Nuts/berries/fruits;
Sweetener.

Pour a mixture of milk and water over the oatmeal and leave for 2 minutes. into the microwave. Next, season the porridge with cottage cheese. To your taste, add berries, nuts, you can pour stevia syrup or add a sweetener. Due to the cottage cheese, the porridge acquires original taste and becomes more satisfying.

Lunch on healthy nutrition

The second meal is no less important than the first. It is an important abundant and satisfying component of our diet. As a rule, while sitting at work, everyone is looking forward to the onset of this meal in order to enjoy hot food: aromatic soup or just a salad.

In order not to suffer from heaviness or indigestion the rest of the day, lunch should also be healthy! In this case, basic recipes for proper nutrition are suitable - spinach and mushroom soups.

Cream of mushroom soup

500 g of mushrooms (preferably champignons);
600 g potatoes;
200 g onion;
1.5 liters of vegetable broth;
A glass of milk / 20% cream;
Salt/pepper/seasoning to taste.

Mushroom soup can be cooked with both meat and vegetable broth. Since the soup is dietary, the broth will be vegetable. To do this, you need to boil the onion, carrots, potatoes and celery, season with a couple of peppercorns and salt. After the vegetables are cooked, they can be removed, with the exception of potatoes.

Finely chop the onion and fry in a dry frying pan until transparent color, add a drop of water and leave to simmer.

At the same time, cut the mushrooms into slices, add to the onion, add salt and pepper. Fry until all the liquid has evaporated.

Next, add the fried mushrooms and onions to the potatoes with vegetable broth and puree with an immersion blender until smooth. Pour cream and milk into the resulting mass. Add salt to taste and bring to a boil.

Note! Croutons go well with cream soup. And for them to be dietary, you just need to take regular rye bread without unnecessary additives. Cut it into squares and dry in the oven without oil.

Cream soup with spinach

200 g spinach;
300 g potatoes;
100 g onion;
100 g arugula;
1 bunch of lettuce;
4 cloves of garlic;
1.5 liters of vegetable broth;
A glass of 10% cream/milk;
Salt/pepper to taste.

Preparing this vitamin-rich and, most importantly, delicious dish will not take you more than 30 minutes.

Boil vegetable broth from carrots, onions, potatoes and a couple of peppercorns. Once the broth is ready, remove all vegetables except potatoes.

While the vegetable base of the soup is preparing, finely chop the spinach leaves. Chop the onion.

Cut the boiled potatoes into pieces, add cooked spinach and onions to them, chop until smooth.

Pour the resulting mass into vegetable broth, add cream and bring to a boil.

Season the aromatic soup to taste. You can add greens or croutons when serving.

Interesting! Spinach belongs to the category of foods that fight excess fat, and is also considered one of the healthiest leaf salads.

Dinners on healthy nutrition

When eating right, it is very important not to forget to eat dinner. After all, long breaks between meals cause serious harm to health, especially the digestive system.

For dinner, it is better to avoid light carbohydrates and too fatty foods. The ideal plate will consist of vegetables and protein, be it fish, meat or cottage cheese. They will saturate our body and protect muscles from catabolism throughout the night. Fortunately, there are plenty of fitness recipes for proper and healthy eating that correspond to a light dinner.

Salad "Gourmet"

Lettuce leaves;
200 g cherry;
1 avocado;
200 g shrimp;
50 g low-fat cheese;
50 g pine nuts;
100 g Natural yogurt/Caesar sauce.

Finely chop cherry tomatoes, avocado, lettuce leaves. Boil shrimp with pepper, peel and add to salad. Grate the cheese into the resulting mixture on a coarse grater. Sprinkle with pine nuts.

You can season the salad with natural low-fat yogurt. And to enhance the taste, you can use homemade Caesar dressing. It is based on natural yogurt plus chopped garlic, salt and paprika. It will replace harmful mayonnaise with a bang. A delicious salad for dinner is ready!

Dietary “Meat in French”

600 g chicken fillet;
3 large tomatoes;
2 onions;
150 g low-fat cheese;
Natural yogurt/sour cream 10%;
Salt and pepper to taste.

In order for the meat to be tender and juicy, the fillet must be cut into thin strips and beaten well. Place in pan, add salt and season.

Cover the pan with foil first to prevent the dish from burning!

Thinly slice the onion into rings and place in a neat layer on the meat. Chop the tomatoes into circles; this will be the next layer on top of the onions.

Grease the tomatoes with natural yoghurt.

The finishing touch to the dish will be grated cheese.

Bake in the oven until the cheese is golden brown!

A festive, but at the same time light dish is ready! Bon appetit!

Remember! The classic “French-style meat” is made from pork, but if your goal is to lose weight with proper nutrition, then it is better to avoid fatty pork. Choose turkey or chicken.

Chicken cheesecakes
Among healthy recipes For proper nutrition, chicken dishes occupy one of the leading positions. Unusually, cheesecakes are not only buttery. You can make them from meat and, without fear of extra pounds, enjoy them at dinner according to all the rules:

800 g chicken fillet;
5 eggs;
2 carrots;
2 tbsp. oat/rye bran;
4 cloves of garlic;
Green;
Salt/pepper to taste.

Grind the chicken fillet in a blender until minced, or chop it very finely. Finely grate the carrots, finely chop the onion and garlic, you can grind them in a blender.

Add vegetables and chopped herbs to the minced chicken. Add bran to the mixture, then add salt and season.

Line a baking tray with foil or baking paper.

Make nests, making a depression in the middle, and place on a baking sheet. Bake in the oven for 30 minutes.

After half an hour, pour the egg into the nest. Place in the oven for another 15 minutes.

The finished dish can be sprinkled with your favorite fresh herbs. Bon appetit!

Dessert on healthy nutrition

On the Internet, in glossy magazines and books, there are now a huge number of ways to prepare healthy food. Recipes for healthy eating with photos are distinguished by their accessibility, ease of preparation and amazing taste. Therefore, the reluctance to switch to proper nutrition can only be explained by one’s own laziness and neglect of health.

The article contains recipes for treats that are suitable for the menu for the whole week. And so that there is no longer any doubt about choosing the right diet, let there be another very tasty recipe.

Banana ice cream
Summer is here, which means it's getting harder and harder to pass up ice cream. But, unfortunately, in the store it is full of harmful additives. There is always a way out.

All you need is a banana. Cut it into small circles and put it in the freezer for several hours. After the banana is frozen, grind until smooth in a blender.

If desired, you can add coconut flakes, cocoa, nuts.

This very simple recipe completely replaces store-bought ice cream. After all, the consistency of frozen banana is simply divine!

Two thousand years ago the great Hippocrates suggested to humanity the postulate necessary for a healthy diet: “You are what you eat.” These words contain great power of wisdom.

In pursuit of a healthy lifestyle, we do not need to reinvent the wheel; we need to find in the food chaos those products that will bring constant benefits, and include them in the diet, not forgetting about nutritional culture.

Healthy eating is the solution to the following problems:

overweight,
metabolic disorders
deficiency of vitamins and microelements
imbalance with appearance.

Healthy eating is healthy, relevant and very simple. It is important to understand that this is not a diet, not an effort on yourself, but your lifestyle, the choice you made in favor of health, which in the best possible way will also affect your appearance.

The most important thing is that you don’t have to experience the shock of all sorts of prohibitions and restrictions, with the exception of the obvious “chemistry”. It's all about balancing and combining foods that are familiar and available to you.

Healthy Menu Planning

Daily useful menu must necessarily consist of products that provide your body with vital components. We draw up for ourselves an approximate balance of dishes, half of which should consist of carbohydrates, and the second half should consist of almost equal parts of proteins and fats. We pay attention to the content of vitamins and microelements in products.

In numbers it looks like this:

carbohydrates - 50%,
proteins - 25-30%,
fats - 20-25%,

The total calorie content of dishes should be kept in the area 2000 kcal.

Planning correct menu, you should pay attention to the following:

What is better to refuse?

There is a psychological term “refusal syndrome”, which means an irresistible desire to break the ban. To the great joy of this particular category of people, healthy eating does not imply strict refusals and restrictions.

But there are a number of products that, due to their composition, cause irreparable harm to health. These foods have no place in the diet. By stopping using them, you will rebuild your body to eat properly, and it will begin to work like a clock.

Without hesitation, cross out from your grocery basket:

Alcoholic drinks;
Store-bought mayonnaise and ketchup;
Crackers, chips;
Carbonated drinks;
Processed meat (sausage, sausages, canned food);
Store-bought smoked meats;
Products made from white flour;
Margarine and spreads.

Believe me, by eliminating these products, you won’t even notice their absence by making up complete diet solely from what is useful.

Changing your diet

It is important to understand that proper nutrition is not a one-time event from which you expect amazing results. This is your way of life, observing which today, you create the foundation for your future.

The main thing is for you to understand that, as in everything, this matter also requires moderation:

It’s impossible to review everything at once. A progressive plan must be developed so as not to expose severe stress your body (especially if your nutrition system was based on fast food snacks and soda).
If you decide to follow a healthy diet, do not immediately plan your diet for the week. Limit yourself to creating a daily menu for the next day, listening to your body.
Balance your meals with drinks and snacks. For fun, count the calorie content of your dishes and write them down in a notebook. Experiment with food combinations and you will find your answer. eternal question: “What can you eat without causing harm?”
Be sure to focus on people who have experience in such nutrition, their advice can be very useful to you at the first stage.

Sample healthy menu

So, if you decide to become a follower of a healthy diet, you need to create an appropriate menu every day. It is recommended to take notes in order to conduct an appropriate analysis and not miss anything important.

Over time, this need will disappear, because this way of eating will become your habit, and you will freely navigate the products and ingredients you need.

We break it down daily ration for 4-5 meals, focusing on calories in the first half of the day:

Breakfast. For breakfast, porridge cooked in water or milk with added butter is suitable, chicken eggs(1-2 pcs.), a sandwich of gray bread with cheese. Tea with honey and lemon or coffee with a drop of natural cream.
Breakfast should be hearty. It provides us with a boost of morning energy.
Snack. A glass of natural juice, your favorite fruit (one) or a handful of nuts.
Dinner. Make it so that it is a complete meal.
Try to have it contain meat or fish, complemented by vegetables. Vegetables can be either raw or stewed. The main dish can be some kind of soup based on meat or fish broth, with crackers and sour cream. For lunch you can indulge in dessert.
Afternoon snack. Kefir, yogurt, dried fruits are at your disposal.
Dinner. Remember that the first half of the day is loaded with calories, and dinner is planned to be light. Accordingly, a small piece boiled meat with vegetable salad, steamed fish, porridge with water - buckwheat or pearl barley, that's what you need! Green tea will help complement evening reception food.
Before bed. To prevent you from dreaming about food at night, a few hours before bedtime you can drink a glass of kefir, nibble on a carrot, you can even eat a few spoons of cabbage salad seasoned lemon juice. This is quite enough to defeat hunger. If you are not hungry, then just drinking cool water is enough.

Breakfast

Breakfast is the beginning of the day, and nothing should overshadow it, especially the thought that you are limiting yourself in anything. So, all the most delicious, joyful, interesting things for breakfast!

You can, of course, be original and cook it for tomorrow
Cancer:

Baked avocado with egg, tomato and garlic. Cut the avocado in half, remove the pit, and pour in a mixture of egg, tomato and garlic. Place in the oven until the filling is ready.
Or you can cook oatmeal or rice porridge, and shade it with your favorite berries, nuts and honey. Brew coffee and make toast, piling a tower of cheese and pear on it.
Another great healthy breakfast option is an omelette.. Here the flight of your imagination can be unlimited. Choose an omelette base to suit your taste: zucchini, green beans, tomatoes, each time you will have the feeling that you are eating a completely new dish.

Dinner

Lunch occurs in the middle of the day, and it is at this time that our body absorbs nutrients from food well. Let's give the body everything it needs to the maximum.

We choose one main dish - it can be various soups, either meat or fish. Be sure to add a large portion of vegetables in the form of a salad or side dish (stewed or stewed). We select a light and tasty dessert.

Lunch options:

Dinner

Remember that we managed to eat a lot of tasty and healthy things during the day. This doesn't mean that dinner should disappoint you, on the contrary. All the most delicious and refined, only in microdoses and fewer calories. Therefore, we approach dinner planning responsibly so as not to undo the results of the whole day.

We focus on complex carbohydrates in order not to feel hungry, and choose the option you like (or make your own):

Recipes for healthy dishes from familiar foods

The first step towards healthy eating there should be a separation of useful and harmful products. It should be your decision. In our dishes we use healthy ones - to the maximum, we limit or exclude harmful ones. We make up the main diet from familiar products available in your region.
Professional athletes are adherents of healthy eating, claiming that their diet consists of regular foods, properly balanced and properly prepared.
The most important, do not divide products according to the principle of favorites and dislikes. Try changing the cooking method and you will discover new tastes.

This is how you can change the taste:

Green beans, if cooked in the oven with spices and cheese;
Borscht, if it is simmered in the oven (slow cooker);
If you use cereals for side dishes, shading their taste with vegetables and seasonings;
Fish, if you put herbs and lemon in the belly.

Porridge

Porridges are mistakenly considered a complement to meat or fish. In fact, this is a complete dish that provides everything the body needs.

In addition, porridges contain dietary fiber, helping to cleanse the intestines, and a whole range of vitamins that help keep the body healthy.

Pearl barley porridge:

Pour boiling water over the washed cereal in a ratio of 1:2 and simmer on low heat for 15 minutes.
Then drain excess water, add 2.5-3 glasses of milk and simmer for another 25 minutes until thickened.
Add oil to taste.
Remove from heat, wrap in a towel and let it brew until fully cooked.

Buckwheat porridge:

Take a glass of buckwheat and pour it into a frying pan.
Warm over low heat for 5-10 minutes.
Pour boiling water to cover the cereal by 2 cm and cook until tender (10 minutes).
Remove from heat, let it brew a little, add vegetable oil to taste.

Remember the phrase from childhood: “Eat porridge - you will be healthy!” Now, this is the absolute truth.

Vegetables

Vegetables are a storehouse of vitamins, microelements,
fingerprints. All this should be actively used for a healthy diet.

They can be consumed both raw and thermally processed.

Vegetable juices are simply super vitamin cocktails recommended by doctors.

Vegetables are available and affordable. They can be safely taken as the basis of a healthy diet.

Among the most popular: cabbage, potatoes, cucumbers, tomatoes, parsley, rhubarb, celery, radish, beets, carrots, pumpkin, horseradish, sorrel.

Find out from our similar article.

Appetite:

Boil green beans for 5-8 minutes. Let it drain.
Cut the bell pepper into strips.
Heat a clove of garlic in vegetable oil, add soy sauce.
Mix beans with pepper, pour in dressing. Decorate with sprigs of herbs and olives.

Fruits

Fruits are considered the healthiest, healthiest and most delicious food n It's by chance. They contain a huge number of compounds and substances that work for the benefit of the body. They are used as independent use in the diet and as a supplement.

A huge plus is that fruits have therapeutic effect, helping as complex therapy in the treatment of diseases.

In addition to regular fruits, in order to pamper yourself, it is recommended to add “superfruits” to your diet, such as papaya and avocado.

Fish and seafood

The benefits of fish and seafood lie in the content of easily digestible fat, large amounts of vitamins A and D, iodine, phosphorus and other microelements (about 40).

In addition, fish, crustaceans, shellfish, and shrimp are easily digestible by the body, which makes them indispensable in a healthy diet. These products have a tremendous aesthetic effect - skin, hair, nails become better thanks to them.

Steam fish:

Prepared from any type of fish.
Season the fish, washed and cut into portions, with spices (black pepper, basil, thyme are suitable). If desired, place pieces of onion or garlic into the belly.
Place in a steamer tray, greased vegetable oil, and cook for 15-20 minutes, depending on the size of the pieces.

Fish with vegetables:

Place fish (choose sea fish) and vegetables in layers in a baking dish.
Sprinkle everything with oil, add spices and pour in sour cream (can be diluted with cream).
Cover with foil, pierce it in several places and bake until the vegetables are ready.

Meat

Meat will definitely benefit you if you cook it in a certain way. The main condition is that it must be lean. And then along with meat you get a large amount of protein. It is important that this protein is easily digestible and fights the accumulation of fat in the body. Rabbit and lamb meat are considered the most dietary. Try introducing them into your diet.

Meat with vegetables:

Cut the veal pulp into small cubes. Place in a steamer.
Place a “coat” of a mixture of chopped fresh or frozen vegetables (onions, carrots, cauliflower, bell peppers) on top of the meat.
Set it to “vegetables” mode - it’s optimal.
Do not add salt or oil.

Bird

Among meat dishes, dishes made from poultry are considered favorites. It's all about dietary requirements this product. Poultry is easily digested and digested, enriching the body fatty acids, proteins and vitamins.

It is important that white meat is considered the most healthy for poultry - breasts, which can be safely included for lunch and dinner. The most attractive, from the point of view of nutritionists, is considered
I am chicken meat.

Tender chicken cutlets with oatmeal:

Prepare minced meat (about 0.5 kg) from chicken fillet, onion and garlic (to taste), add half a glass each oatmeal, milk or water.
Mix the mixture thoroughly, form into cutlets, place on a baking sheet greased with vegetable oil and bake at 180 C for 30-40 minutes.

Nuts and dried fruits

A mixture of dried fruits and nuts is considered a vitamin cocktail, useful for a healthy diet. Important feature is their ability for a long time preserve beneficial substances such as pectin, fiber, organic acids and minerals that tone and strengthen the body. The top three are dried apricots, prunes and raisins.

Desserts

The main thing you need to understand is that healthy eating and dessert are compatible!

Tasty and aromatic, they not only bring benefits, but also lift your spirits and improve your emotional background.

TO Light desserts that should be included in the diet include:

Fruit salads;
Jelly;
Mousses;
Sorbets;
Marmalade;
Flambe.

Conclusion

Healthy eating is the first step to healthy image life. And what nice bonuses you will receive slim figure, the body is fine-tuned like a clock, a feeling of vigor and good mood. Isn’t this the whole beauty of life?!

As you can see, you don’t have to radically change anything or make any efforts on yourself. A small adjustment, understanding and awareness of what you eat and what your dishes consist of, and the result is guaranteed.

The important point is that there are more and more followers of healthy eating. Involve your family and friends in this. Feel responsible for them too!