Traditional medicine

Proper nutrition menu for every day for the family. Sample healthy nutrition menu for all occasions

This story is about how to create a menu proper nutrition, which is suitable not only for losing weight, but also for improving well-being, toning up and good mood. How to provide recipes for each snack so that you only eat healthy products? Is it possible to make proper nutrition so attractive that we no longer return to fast food and “goodies”, because of which we accumulate fat under the skin and cholesterol in our blood vessels?

Hello friends! We all know that our body needs different ratios of ingredients at different stages of life. How can you avoid standing too long in the kitchen, but at the same time provide for the needs of everyone, from kids to grandparents? What can you do to make food healthy for the whole family? At first glance, the task seems difficult. But is this true? It's time to figure out the proper nutrition menu.

Let's understand the concepts

Nutrition menu

Healthy and unhealthy types of food

Judging by the speeds at big cities New fast food chains are emerging, we have not yet sufficiently realized the harm that these establishments cause to our health. And it's not just about the problem of excess weight. By eating incorrectly, you can upset your digestion and develop problems with your liver, heart, kidneys and other organs. Fast food factories (all those McDonald's and Burger Kings) pose the greatest danger to children. Everything is so delicious and beautiful! How can a child not be tempted?

A proper nutrition menu should not be less attractive. It simply must remain tasty and healthy at the same time! But it is better to exclude a number of products. I will give a small table of the most common healthy and harmful products, without touching on exotic and expensive ingredients.

Table of products and dishes.

Many things can be easily and safely prepared at home from available products. For example, everyone's favorite mayonnaise. Here is the simplest recipe:

egg or egg yolk;
70-100 g of vegetable oil, preferably olive;
half a teaspoon of salt;
a teaspoon of sugar;
a teaspoon of lemon juice;
spices to taste and as desired.

Place in container raw egg, sugar, salt and add oil. Grind with a blender. Add lemon juice and spices (eg mustard powder, pepper) and grind some more. If the mayonnaise turns out liquid, it means there is not enough oil.

You yourself understand that a proper nutrition menu for a woman or a man, a child or a grandmother does not mean that you sit on it for 30 days or six months and then start eating whatever you like. You need to create a diet that you can stick to for the rest of your life without burdening yourself with unnecessary restrictions.

As budget option You can choose recipes in which expensive products are replaced with cheaper ones. The most important thing is that the food remains varied and contains all the necessary and useful substances.

Another tip: try not to eat yesterday's reheated food. If there is anything left, it’s better to make a cold dish from yesterday. Better yet, prepare it for the day.

By following simple recommendations, you can get rid of old ailments and bring your weight back to normal. If you are still in doubt, come to our Online Healthy Body Academy . You will see for yourself how important it is to eat well. A healthy nutrition menu will no longer seem like a whim or something unattainable. And in addition to everything, you will rid yourself of any chronic ailments and again move to the “Health” zone

That's all for today.
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Introducing the finished product useful menu for the family, which will help you easily choose dishes for every day. You no longer have to worry about what to feed your family or guests!

Sample menu for a family for a week

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Cottage cheese with sour cream. Bread, butter, ham.	Oatmeal milk porridge. Bread, butter,	Fried eggs with bacon. Bread, butter, coffee	Soft-boiled egg. Boiled sausage. Bread, butter,	Bread, butter,	Omelette with vegetables. Bread, butter, cheese.	Boiled sausages. Bread, butter,
Beet salad. Kharcho soup. Chopped zrazy. Fruit juice. Black bread.	Beet salad. Kharcho soup.	Pea soup. Mashed potatoes. Boiled sausages.	Pea soup. Peppers stuffed with vegetables. Tea with sugar.	Tomato and cucumber salad. Cream soup with pepper Chicken breast chop. Fruit juice.	Cream soup with pepper. Pork cutlets Vinigret.	Cream soup with pepper. Vinigret. Pork cutlets
Drinking yoghurt	Tea with sugar		Nuts, Cocoa, bun.	Drinking yoghurt	Berry cobbler.	Berry cobbler.
Peppers stuffed with vegetables.	Mashed potatoes. Chopped zrazy.	Curd casserole. Tea with sugar.		Fish under marinade. Tea with sugar.	Cheesecakes with sour cream. Tea with sugar.	Roast chicken with potatoes. Tea with sugar.

Menu for two weeks for your family

Breakfast

Rice milk porridge

Ham sandwich

Tea with lemon

Soft-boiled chicken eggs

Dinner

Sorrel soup

Sausages with potatoes in a pot

Before bed

Butter buns with raisins

Tea with lemon

Breakfast

Omelet with bacon and cheese

Coffee with milk

Shortbread cookies

Dinner

Sorrel soup

Pink salmon baked in sour cream

Boiled potatoes

Before bed

Shortbread cookies

Apricot compote

Breakfast

Rolled porridge

Ham sandwich

Soft-boiled chicken eggs

Invigorating morning coffee

Dinner

Chicken with steamed vegetables

Chicken noodle soup

Before bed

Black tea

Banana dessert

Breakfast

Muesli 200 gr

Milk 3.2% fat 150 g

Bananas 1 piece

Dinner

Chicken noodle soup

Olivier salad (capital)

Before bed

Olivier salad (capital)

Bacon puffs

Dried fruit compote

Breakfast

Cottage cheese 9% fat 150 g

Natural yogurt 70 gr

White bread 100 gr

Butter 10 g

Dinner

Fresh cabbage soup

Pasta with vegetables

Fish fried in batter

Breakfast

Cookies 200 gr

Butter 40 gr

Rolled porridge

Dinner

Fresh cabbage soup

Pasta with vegetables

Fish fried in batter

Boiled chicken

Breakfast

Corn porridge with raisins

Dinner

Solyanka soup

Pork with prunes

Dumplings with potatoes

Mint tea

Breakfast

Millet porridge with milk

Dinner

Okroshka ordinary

Classic vegetable salad

Stuffed peppers

Before bed

Sandwich with fish and cheese

Tea with lemon

Breakfast

Oatmeal porridge with raisins

Dinner

Ukrainian borscht with meat

Stuffed peppers

Pasta

Before bed

Green cucumber salad with cabbage

Breakfast

Sour cream 100 gr

Dinner

Ukrainian borscht with meat

Pilaf with chicken

Before bed

Charlotte with apples

Black tea in English

Breakfast

Oat flakes 150 gr

Bananas 1 piece

Dinner

Meatball soup

Chicken breast stew

Before bed

“Light” salad (other option)

Cookies from oatmeal"Hercules" or "Extra"

Tea with lemon

Breakfast

Corn porridge with raisins 1 serving

Dinner

Meatball soup

Fish fried in batter

Before bed

Vinaigrette

Dried fruit compote

Breakfast

Omelet with bacon and cheese

White bread 50 gr

Butter 30 gr

Dinner

River fish soup

Mashed potatoes

Stewed liver

Before bed

Delicious salad

Tea with lemon

Cookies "Bananas"

Breakfast

Baked apples 2 pcs

Bun 1 piece

Dinner

River fish soup

Pasta

Fish in batter

Before bed

Salad "Goldfish"

Tea with lemon

Cookies "Bananas"

Planning a family menu for the week

Eating	Dish	Products in dishes (quantity, volume)	Notes
Monday
Breakfast	Women's and children's: *cottage cheese with dried fruits (2 servings)* ; Male: scrambled eggs with sausages, tea (2 servings), coffee (1 serving)	3 eggs, 3 sausages, 2 slices of bread, ketchup, herbs, 2 tbsp. spoons of vegetable oil;
Brake to work/school	Female: *chicken sandwich, juice;* Child: *chicken sandwich, apple;* Male: *chop and cheese sandwich, juice*	For 2 servings (children's and women's): 4 slices of bread, chicken fillet (250g), 2 lettuce leaves, 1 tomato; juice (0.5l), 1 apple; 2 slices of bread, pork chop - 200g, 2 tbsp. spoons of vegetable oil, cheese (75g), lettuce, 1 tomato; juice (0.5l)
Dinner	Vermicelli soup, beet salad	Chicken fillet (200g), vermicelli (50g), potatoes (2 pcs., medium), greens, sweet pepper (1 pc.); beets (boiled, grated; 300g), garlic (2-3 cloves), mayonnaise, walnuts(50g); bread (4-6 pieces)
Afternoon snack	*Fruit (or fruit salad)*		Afternoon snack in weekdays will most likely be needed by a woman and child
Dinner	Pilaf, green salad, tea	Rice (250g), pork (200g), carrots (1 piece, medium), 3 tbsp. spoons of vegetable oil; cucumber (1 pc.), tomato (1 pc.), Chinese cabbage (3 leaves), greens, vegetable oil (1 tbsp. spoon); bread (4-6 pieces);
Tuesday
Breakfast	Male: buckwheat with chicken, tea, coffee	butter (20g); buckwheat (60g), chicken (2 carbonates), 3 tbsp. spoons of vegetable oil, ketchup, bread (2 pieces); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 teaspoon - about 5g)
Brake to work/school	Female: curd mass, dried fruits, nuts; Men's: yogurt, cheese and egg sandwich (2 servings)	Curd mass (1 cup); raisins (15g), dried apricots (15g); nuts (30g); yogurt (0.3l), for 2 servings: bread (4 pieces), cheese (150g), eggs (4 pcs.), lettuce (2 pcs.), mayonnaise
Dinner	*fish soup, boiled fish, green salad*	Fish (400g), potatoes (4 pcs.), greens, onions (1 pc.); Chinese cabbage (3 leaves), radish (5 pcs.), cucumber (1 pc.), 1 tomato (1 pc.), 1 tbsp. spoons of vegetable oil, bread (4-6 slices)
Afternoon snack	*Fruits*	For 2 servings: grapes (500-750g)
Dinner	Vinaigrette fried chicken fillet with onion and garlic, green salad, berry compote	Beets (400g), beans (1 cup), potatoes (4 pcs.), onions (1 pc.), carrots (2 pcs., medium), pickled cucumbers (2 pcs.), 2 tbsp. spoons of vegetable oil; chicken fillet (400g), onion (1 pc.), garlic (2 cloves); bread (4-6 slices)
Wednesday
Breakfast	Cottage cheese casserole with sour cream, tea (2 servings), coffee (1 serving)	Cottage cheese (or curd mass) (500g), eggs (5 pcs), sour cream (300g, of which 2 tablespoons in a casserole - 40g), sugar (1 tablespoon - 30g), salt (2-5g), raisins ( 30g); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 teaspoon - about 5g)
Brake to work/school	Female: vinaigrette, juice Children's: cheese sandwich, apple; Male: chicken and cheese sandwich, juice	Vinaigrette, bread (2 pieces), juice (0.3 l); bread (2 pieces), butter (30g), cheese (100g); apple (1 pc.); bread (2 pieces), chicken fillet (200g), cheese (50g), lettuce (1 piece), cucumber (1 piece, small), mayonnaise; juice (0.3l)	leftover from Tuesday evening
Dinner	Buckwheat soup, egg pasta sandwiches	Buckwheat (60g), potatoes (3 pcs.), sweet pepper (1 pc.), greens, carrots (1 pc.), onion (1 pc.), vegetable oil (1 tbsp. spoon), tomato paste(1 tbsp); bread (6-9 pieces); 4 eggs, 3 cloves of garlic, mayonnaise, processed cheese (1 pc.)
Afternoon snack	*Fruits*	Serves 2: 1 banana, 1 apple, 1 peach, 1 kiwi, sprinkle with lemon juice
Dinner	Meat with vegetables, green salad, tea	Pork (500g), mixed vegetables (500g), vegetable oil (2-3 tablespoons), onion (1 pc.); tea (3 teaspoons - about 9g), sugar, lemon
Thursday
Breakfast	Women's and children's: oatmeal with dried fruits (2 servings); Male: sausages and mash, tea, coffee	For 2 servings: oatmeal(whole or flakes) (120 g), raisins (30g), dried apricots (30g), butter (20g); sausages (2 pcs.), potatoes (4 pcs.), butter (50g), ketchup; bread (2 pieces); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 teaspoon - about 5g)
Brake to work/school	Female: kefir, cottage cheese casserole; Children's: yogurt, banana, nuts Male: sandwich with meat and egg paste, juice	Kefir (0.3l), cottage cheese casserole (1 serving); yogurt (0.3l), banana (1 pc.), nuts (30g); bread (2 pieces), egg pasta, pork (200g), lettuce (1 piece), cucumber (1 piece); juice (0.3l)	The casserole can be left over for you from Wednesday, or you can buy portions at the store
Dinner	Vegetable soup, toast	Sweet pepper (1 pc.), carrots (1 pc.), beans (1 cup), potatoes (2 pcs.), onions (1 pc.), vegetable oil (1 tbsp. spoon), tomato paste (1 tbsp. spoon); bread (7 slices), 3 eggs, vegetable oil (5 tablespoons)
Afternoon snack	*Fruits*	Serves 2: 1 banana, 1 apple, 1 orange, 1 kiwi, sprinkle with lemon juice
Dinner	Fish with broccoli, green salad, berry compote	Fish (700g), vegetable oil (5 tablespoons), onion (2 pcs.), lemon (1/2); broccoli (500g); Chinese cabbage (3 leaves), radishes (5 pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1 tbsp. spoon); bread (4-6 pieces); 250g berries, 2 tbsp. spoons of sugar
Friday
Breakfast	Women's and children's: cottage cheese with dried fruits (2 servings); Male: chop with tomatoes, tea, coffee	For 2 servings: cottage cheese (250g), yogurt (250g), raisins (30g), dried apricots (30g); pork (250g), tomatoes (2 pcs.), 2 tbsp. spoons of vegetable oil; bread (2 pieces); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 teaspoon - about 5g)
Brake to work/school	Female: cheese sandwich, juice, banana; Children's: muesli bar, juice, apple; Male: fish sandwich, juice	Bread (2 pieces), butter (30g), cheese (100g); juice (0.3l), banana (1 pc.); muesli bar (1 pc.), juice (0.3 l), apple (1 pc.); bread (2 pieces), fish (200g); lettuce (1 pc.), mayonnaise, cucumber (1 pc.); juice (0.3)	You can use leftover fish from Thursday's dinner.
Dinner	Soup with rice, cheese, tomatoes, cucumbers	Rice (75g), potatoes (3 pcs.), sweet pepper (1 pc.), carrots (1 pc.), onions (1 pc.), vegetable oil (1 pc.), tomato paste (1 pc.); cheese (200g); bread (6 pieces); tomatoes (2 pcs.), cucumbers (2 pcs.)
Afternoon snack	*Fruits*	Serves 2: 1 banana, 1 apple, 1 peach, 1 kiwi, sprinkle with lemon juice
Dinner	Chicken, baked vegetables, green salad, tea	Chicken (1 pc.), mayonnaise, lemon (1/2); sweet pepper (3 pcs.), tomatoes (3 pcs.), onions (2 pcs.), carrots (3 pcs.); Chinese cabbage (3 leaves), radishes (5 pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1 tbsp. spoon); bread (4-6 pieces); tea (3 teaspoons - about 9g), sugar, lemon
Saturday
Breakfast	Dumplings with berries, sour cream, tea, coffee	Egg (1 pc.), flour (0.5 kg), salt, sugar (3 tablespoons), mixed berries (400 g); sour cream (200g); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 teaspoon - about 5g)	You can always use frozen ones
Dinner	Puree, chicken and mushroom salad, tomato, cucumber, berry compote	Potatoes (10 pcs.), butter (50g); chicken fillet (300g), mushrooms (300g), onions (1 pc.), garlic (2 cloves), vegetable oil (3 tablespoons), Korean carrots (200g), cheese (100g), mayonnaise; tomato (2 pcs.), cucumber (2 pcs.); bread (4-6 pieces); 250g berries, 2 tbsp. spoons of sugar
Afternoon snack	*Yogurt*	Yogurt (0.5l)	You can offer a man tea and cookies
Dinner	Shrimp with rice, green salad, tea	Shrimp (350g), rice (200g), butter (50g), olives (1/2 can), greens; Chinese cabbage (3 leaves), radishes (5 pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1 tbsp. spoon); tea (3 teaspoons - about 9g), sugar, lemon
Sunday
Breakfast	Pancakes with cottage cheese, tea, coffee	Milk (0.5 l), flour (250 g), cottage cheese (400 g), egg (3 pcs.), sugar (2 tbsp. spoons), salt, vegetable oil (7 tbsp. spoons); sour cream (200g); tea (2 teaspoons - about 6g), sugar, lemon; coffee (1 teaspoon - about 5g)
Dinner	Vegetable soup with broccoli, pie, homemade, tomato, cucumber, juice	Sweet pepper (1 pc.), carrots (1 pc.), broccoli (300g), onion (1 pc.), vegetable oil (1 tbsp.), tomato paste (1 tbsp. spoon); puff pastry (0.5 kg), mashed potatoes (6 pcs. potatoes, 30 g butter), sauce (ketchup, mayonnaise, mustard - 150 g), 6 sausages, 2 eggs, flour (100 g); tomato (2 pcs.), cucumber (2 pcs.); juice (0.5l)
Afternoon snack	*Kefir*	Kefir (0.5l)
Dinner	Spaghetti with cheese, olives, baked tomatoes, green salad, tea	Spaghetti (350)g; cheese (150g), vegetable oil (2 tablespoons); olives (1/2 can), tomatoes (3 pcs.); Chinese cabbage (3 leaves), radishes (5 pcs.), cucumber (1 pc.), 1 tomato (1 pc.), vegetable oil (1 tbsp. spoon); tea (3 teaspoons - about 9g), sugar, lemon

Food for a large family every day


Mon	Z	oatmeal with fruit	cottage cheese casserole
	ABOUT	cabbage soup	borsch
	P	cottage cheese with banana (in blender)	yogurt with fruit
	U	lasagna	baked fish

VT	Z	rice porridge	oatmeal with fruit
	ABOUT	meatball soup	borsch
	P	fruits	cottage cheese casserole
	U	lasagna	vegetable stew with meat

SR	Z	buckwheat porridge	rice porridge with fruits
	ABOUT	meatball soup	cheese soup
	P	homemade cookies + grapes	sandwiches with salmon and avocado
	U	cutlets (pork) + vegetables	vegetable stew with meat

Thu	Z	corn rice porridge	buckwheat porridge
	ABOUT	chicken noodles	cheese soup
	P	cheesecakes + cookies	fruits
	U	cutlets (pork) + vegetables	chicken pie

PT	Z	multigrain porridge	homemade cookies and fruit
	ABOUT	chicken noodles	vegetable soup
	P	cheesecakes + charlotte	corn rice porridge
	U	steamed beef balls + rice	chicken pie

SB	Z	porridge friendship	omelette
	ABOUT	lentil soup	vegetable soup
	P	charlotte	multigrain porridge
	U	steamed beef balls + vegetables	pilaf

Sun	Z	semolina porridge	cottage cheese with banana
	ABOUT	lentil soup	mushroom soup
	P	corn flakes with milk	bakery
	U	baked fish	pilaf

Basics of proper nutrition for weight loss

For the normal functioning of the body, a person needs the following substances:

energy is needed for movement, renewal processes, tissue creation, getting rid of harmful elements;
proteins, fats and carbohydrates are building components or fuel;
reagents and catalysts;
water.

IN to the fullest get these items human body can be obtained by following a well-designed diet.

A proper diet includes not only the consumption of healthy foods, but also a certain number of requirements:

Eat strictly at the same time. Food is better digested when the required amount is in the stomach gastric juice, and eating strictly according to the clock can develop this habit.
Foods with different textures. A well-composed diet and properly divided nutrition makes gastrointestinal tract work in different modes.
Crushed food. Recommended in different times consume foods containing different minerals and vitamins, since the absorption of some components is hindered by others.
Quality chewing. Shredded food is better absorbed. It is important to understand that simply grated food will not give the desired result. When a person chews food, the body releases secretions that help better digestion of food.

Benefits of proper nutrition

Proper nutrition has a number of positive properties:

food products enter the body strictly according to the clock in the required quantity and quality;
the body is fully saturated with all micro- and macrocomponents;
energy balance is controlled;
metabolism is always at a high level;
development prevention possible ailments related to metabolism;
gain immune system;
the work of all processes in the body is normalized.

It is also noted that with a well-designed diet, a person does not feel hungry, pain in the stomach, fatigue and headache go away.

In addition to the advantages, such nutrition also has disadvantages. Its main drawback is its length. It is impossible to quickly get rid of excess weight, but when combined healthy diet and exercise, the process accelerates.

How to create a healthy nutrition menu

To create your diet, you need to take into account the ratio of proteins, fats and carbohydrates. Nutritionists advise compiling a diet so that the ratio of elements is as follows: 50% carbohydrates, 30% proteins and 20% fats. The daily caloric intake for a girl should not exceed 1800 Kcal, and for a man - 2100 Kcal, but their daily activity must be taken into account.

It is recommended to create a menu for every day for a week at once, and this must be done in advance. It is important to diversify your diet. Despite the fact that a person loves one dish, it should be included in the diet no more than once every three days, since the body must fully absorb the required components, and the stomach must constantly function in different modes. When creating a menu, you should adhere to the following recommendations:

Break up your meals. It is advisable to eat 4-6 times a day. A well-planned diet includes: breakfast, lunch, and between main meals. With frequent meals and reduced portions, the body is not overloaded and does not experience hunger.
Nutritionists recommend drinking about two liters of water, but the amount of liquid may vary depending on the structure of the person’s body. Typically, the amount of water per day is calculated as follows: per 1 kg of weight, 30-40 ml of liquid is required. People who regularly exercise are advised to drink 1 liter more than the specified value.
The final meal should be no later than 2-4 hours before bedtime. If it hurts after dinner strong feeling hunger, then you are allowed to eat vegetables or drink low-fat kefir. Overeating before bed is dangerous because food is not digested properly and is stored in subcutaneous fat.
Sweets and other junk food. It is not necessary to give them up completely; it is enough to minimize the consumption of harmful foods. All types of sweets are allowed until 13.00.

Proper nutrition: proteins, fats, carbohydrates

A healthy diet in mandatory should include products with animal proteins, but their quantity should be minimal.

The diet should include fruits and vegetables. The fiber they contain helps cleanse the body of waste and toxins. Vitamins strengthen the immune system and improve health. It is recommended to eat fruits in the first half of the day, but if you feel hungry before going to bed, you can eat a light fruit salad.

Don't exclude fats from your diet plant origin And fatty acids. They are found in large quantities in seafood, nuts and vegetable oil.

It is recommended to include in the menu complex carbohydrates: porridge, pasta from durum wheat, black bread, rice, buckwheat. They need to be consumed in the first half of the day. In the evening, nutritionists advise eating protein food and salads.

It is necessary to exclude sweets, soda, chips, fast food and other unhealthy foods from the diet, since they cause obesity, poor health and appearance, decreased functionality of the immune system. You should also refuse bad habits.

Examples of healthy nutrition menus.

A person must create a healthy diet menu independently, based on his lifestyle and the general needs of the body. For example, if a person lacks calcium, then dairy dishes should be present in the diet.

It is recommended that the diet be compiled purely individually, since each person needs a certain amount calories. More calories are recommended for people who play sports than those who work in an office. Girls need less than men.

Children, regardless of age, are prohibited from going on low-calorie diets and fasting days. Because their body is developing and needs vitamins, minerals and other elements.

Sample menu for the day

After reading various recommendations, most people rush to calculate the calorie content of their diet and cut back on meals to keep the calories within the required limits. But, in order not to do this, you can use ready-made diet options.

porridge with water or low-fat milk and nuts;
whole grain bread, boiled chicken breast or salmon, vegetable salad and a glass of kefir;
fruit salad, omelette of two yolks and 4 whites;
cottage cheese with berries.

pasta and soy meat goulash
baked vegetables and egg white;
vegetable lasagna;
light soups.

boiled chicken breast with vegetables;
baked or boiled seafood;
omelette of vegetables and eggs;
cottage cheese casserole and vegetable salad;
baked beef and vegetables.

Since meals are fractional, it is necessary to include lunches and snacks:

kefir;
dark chocolate;
vegetables and fruits;
nuts;
bread with cottage cheese and herbs.

Drinks allowed include water, juices, tea and coffee. The last three are recommended to be consumed in limited quantities. It is also worth noting that green tea with lemon can satisfy the feeling of hunger, but it is not recommended to abuse it, since it flushes calcium from the body.

E helps a person to reset extra pounds and return to your normal weight, but this cannot be achieved quickly. When combined healthy menu and by playing sports, a person can lose up to 10 kilograms of excess weight in one month.

Experts advise adhering to the following recommendations:

Get rid of bad habits, as their presence reduces the effectiveness of a healthy diet.
It is recommended to sleep about 7 hours a day and ventilate the room before going to bed.
Play sports. Try to walk more, this way you can get rid of excess weight.
Use moisturizing skin creams after showering. This way, you can avoid moisture loss and make your skin more elastic.
While eating, you should not be distracted by reading, watching TV, etc. You should also not talk while eating. You must concentrate completely on your food.
You should not drink drinks immediately after eating; about 60 minutes should pass.
After waking up and half an hour before breakfast, you need to drink a glass still water. Possibly with lemon.

A well-designed diet will help improve your health, get rid of excess weight and transform your appearance.

Is illness a problem? Absolutely yes. Why do we get sick? People rarely think about the nature of this phenomenon, often “attributing” all their diseases to genetic predisposition, bad environmental situation, artificiality of products, and simply bad luck. However, the reason for the appearance of illnesses is sometimes much simpler - the lack of nutritional culture, namely: overeating, fasting, unbalanced diet, consumption of junk food, and so on. You will be surprised, but proper nutrition is a “medicine” that is included in the course of treatment for many diseases, as well as a kind of “vaccination” against all sorts of ailments. How to create a healthy nutrition menu and understand food culture?

Step No. 1 – learn to recognize the feeling of hunger

Oddly enough, many people sometimes cannot explain why they want to eat. “How is this possible?” – you will be surprised, and completely in vain. Remember how often it happens that you overeat, succumbing to the general mood that reigns during a feast, or the frustration that gnaws at you in the evenings because of unfulfilled desires, or the fear that you won’t cope with something at work? Even when your refrigerator contains food for proper nutrition, you are still looking for something special - tasty, in order to calm your appetite.

You are crazy about fast food and sweets, and your menu sometimes consists of hamburgers, pizza, Coca-Cola, chocolates and cookies. Have you noticed such “sins”? Means, proper diet nutrition is unfamiliar to you, most likely for the reason that you do not know how to recognize hunger. How to learn this?

The feeling of hunger and appetite are different demands of the body.

Many people confuse these concepts and therefore overeat. Hunger is an “SOS” signal sent by the human brain when your body needs to “refuel” – replenishment nutrients. Appetite is a kind of whim, your hidden desire to pamper yourself somehow. To understand the differences between these two sensations, it is better to consider an example.

So, evening. You feel like you want to eat. Cooked buckwheat porridge, made grilled fish and ate. This, by the way, was an example of proper nutrition in the evening. We washed down our dinner with herbal tea and went to read before bed. This means that you were hungry because you were satisfied with the healthy foods prepared in the right way. Second situation. You come home in the evening, look in the refrigerator, you see buckwheat, steamed cutlets, vegetables, fruits, but you don’t want to eat it all.

Serve you pizza, Pepsi-Cola, a hefty piece of cake with buttercream, and then another pack of chips while watching a TV series and a pack of ice cream in bed while surfing the Internet. This shining example satisfying your appetite according to the principle of “tasty and plenty”. Conclusion: if the proper nutrition menu does not satisfy you, it means that you are not hungry, but are following your whims.

Often (about half the time) people confuse these two sensations. How to learn to distinguish them? It's simple: every time you want to eat, drink a glass of water, if after 20 minutes you are still hungry, then you can sit down at the table. “Why drink so much?” – you ask. Don't worry, on the day for normal operation The body requires at least 8 glasses of water, but, agree, you don’t adhere to this norm?!

Worth paying attention! Did you know that a lack of water prevents the body from burning fat, slowing down metabolic processes? If you want to lose weight, you don’t need a strict diet, proper nutrition, the menu of which includes one and a half liters clean water- Here best recipe for figure correction.

Hunger is like a lack of nutrients.

When you are hungry or your diet is poorly balanced, the body begins to send SOS signals, but very in an original way– in “your language”. How does this happen? For example, you really want chocolate.
What does this indicate? Your body does not have enough magnesium. “But why is he asking for chocolate?” - you are curious.

It's simple: the body tries to get the desired element with the product it is used to. You indulge him much less often with dishes containing beans, fruits or hazelnuts, which are also rich in magnesium? So why be surprised if the body finds vital important elements is present in your diet?! How to teach a “naughty little girl” to get useful substances from proper food?

Focus on such signals - if you want:

baking means there is a lack of nitrogen, which you can find in meat, fish and nuts;

smoked meats, which indicates that you have a lack of cholesterol, so it’s time to add avocados, olives and red fish to your menu;

fatty foods due to a lack of calcium, so you should pay attention to cheese, broccoli, legumes and sesame;

sour, which indicates a deficiency of vitamin C, the deficiency of which you can compensate for with lemon, rose hips, cranberries, strawberries and kiwi;

sweets, because the body needs glucose, which you will find in fruits/berries and honey, and not in candies, cakes and bars, as you might think.

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Step No. 2 - change the diet

Before you know the proper diet for the week, you need to accustom yourself to optimal mode eating. To a healthy person You need to eat 4-5 times a day, taking three-hour breaks between meals. The most proper nutrition: breakfast, lunch, dinner, plus 2 snacks.

Skipping meals is prohibited, but if this does happen, you should not make up for lost time during the next meal by eating a double portion. The only exception is dinner. If you didn’t have time to eat in the evening and came home at midnight, then head not to the refrigerator, but towards the bed. Better in the morning eat well rather than load your stomach before bed. Moreover, a hearty breakfast welcomes proper nutrition, because it is a kind of “alarm clock” for the body, triggering metabolism.

Optimal time for the morning meal - 30-90 minutes after waking up. Around noon (depend on the situation), you should definitely have a snack, ideally fruit. Lunch should take place between 13.00 and 15.00. After a couple of hours, you can treat yourself to tea. As for dinner, the debate on this topic does not subside, since many nutritionists advise stopping eating in the evening from 19.00, but what about those who are on the way home from work at this time? It’s okay if you eat later, the main thing is that the meal takes place at least 2 hours before going to bed.

This is important to know! What caloric distribution implies proper nutrition for every day? Breakfast should be 25% of the total food consumed per day, snacks - 10%, lunch - 30%, dinner - 25%.

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Step No. 3 – learning to eat again

Why do some people, having learned the proper nutrition menu for the month, rather quickly “go away from the race”? Because learning the list of allowed foods is not enough; you also need to modify the process of eating. So, what basics do you need to learn?
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Step No. 4 - create a menu

Monday:

breakfast - oatmeal, tea;

snack - fruit;

lunch - cabbage soup with a piece of black bread, a portion of baked meat;

afternoon snack – cottage cheese casserole, tea with rose hips;

dinner – buckwheat and grilled fish, salad.

breakfast - omelet, crackers, coffee;

snack - berries;

lunch – borscht, cutlets;

afternoon snack - yogurt;

dinner - vegetable casserole, turkey.

breakfast – oatmeal, coffee (possibly with cream);

snack – cottage cheese casserole;

lunch – pea soup with crackers, hard-boiled eggs;

afternoon snack – a handful of nuts, kefir;

dinner - pilaf, salad.

breakfast – millet porridge, herbal tea;

snack - fruit;

lunch - soup with chicken and noodles, bread;

afternoon snack – cottage cheese soufflé with berries;

dinner - beans with meat.

morning – scrambled eggs with a slice of ham, coffee;

snack - fruit jelly;

lunch - broth with pies;

afternoon snack - yogurt;

dinner – turkey with fresh vegetables.

Sunday:

breakfast - oatmeal, tea;

snack - a handful of nuts, berries;

lunch - soup of your choice, black bread, broccoli casserole;

afternoon snack – curd pudding, coffee;

dinner – rice with meatballs, salad.

Now you know what proper nutrition should be for a week. It is important to hold out for this period, then it will become easier for you, since your stomach will decrease in volume and you will get used to the new diet. Based on the example given for a week, you can already imagine what proper nutrition will be like for a month. The main thing is not to include it in the menu harmful products and follow all the above recommendations.
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Step No. 5 – joining secret knowledge

Modern nutritionists not only develop menus, but also share secrets with their patients on how to reduce appetite and not “go astray” - healthy eating. So, what secret knowledge can be useful to you in your efforts to maintain health, slimness and beauty?

Eating healthy isn't as difficult as you might think, is it?! As a reward for your patience and consciousness, you will receive excellent health and a perfect body.
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Video consultation with a professional nutritionist: how to eat healthy

In secret

Have you ever tried to get rid of excess weight? Judging by the fact that you are reading these lines, victory was not on your side.

4.2 out of 5

Eating habits invariably affect your appearance and well-being. Nutritionists and doctors advise giving up fast food products, moderating your consumption of alcohol and sugar, and eliminating fried and fatty foods. Junk food V large quantities acts like a poison, gradually disrupting all processes in the body. In turn healthy nutrition is the key to longevity and slimness.

How to plan healthy meals for every day?

Proper nutrition is based on 5 main rules:

Eat a varied, healthy diet that includes proteins, carbohydrates, fats, vitamins and minerals;
There are up to lung conditions satiation and never overeat;
Eat moderate portions every 2-3 hours;
Drink 1.5 liters of clean water daily;
Avoid fried, smoked, fatty, and sweet foods.

Healthy nutrition is not a diet, but the most acceptable way of life for a person. Once a healthy diet becomes a habit, your overall attitude towards food changes. Due to absence in products food additives, large quantity spices, salt, sugar sharpens the sense of smell, increases sensitivity taste buds. People who give up sugar feel the subtle aroma of fruits and vegetables much better.

Healthy eating for every day includes a full breakfast, a nutritious lunch and a light dinner. The diet also includes 2-3 snacks between main meals. Fruits, nuts, berries, kefir, yoghurts, and cottage cheese are more suitable for lunch and afternoon snacks. It is important that the break between meals does not exceed four hours.

A hearty breakfast and a hearty lunch will prevent you from overeating in the evening. In the morning you can allow yourself some sweets, porridge with fruits, nuts, honey. If you have a hard day ahead, then eat an omelet with vegetables, a sandwich with cheese for breakfast, and drink a cup of coffee with milk or tea.

Principles of healthy eating and menu for the week

Basic principle healthy nutrition involves frequent snacking natural products . The menu must include cereals, vegetables, meat, fish, seafood, fruits, fermented milk products. The preferred size of 1 serving is 200-250 g.

It is better to prepare a healthy food menu for the week in advance. This way you will save time and not have to painfully come up with recipes. Write a list necessary products, buy everything you need and cook healthy meals.

A healthy diet involves eating plenty of vegetables. They can be used to create amazing salads dressed with olive oil and mustard. Add nuts, seeds, herbs, spices, olives, and berries to vegetables. Use recipes for stewed and baked vegetables for a healthy diet and menu for the week, cook dishes on the grill and in a double boiler.

Prohibited foods on a healthy food menu for the week

Secret perfect figure lies in the rejection of useless products. A healthy diet for a week excludes:

sugar, alcohol, packaged juices;
pork, duck, sausages, sausages, mayonnaise, canned food;
pasta, potatoes, white rice;
grapes, semolina, wheat porridge, bread, chips, salted nuts, raisins, chocolate.

Healthy food menu option for the week

Monday:

Breakfast: 130 g of buckwheat porridge, nectarine, cocoa without sugar;
2 breakfast: 1 boiled egg, 150 g vegetable salad with vegetable oil, tea;
Lunch: a plate of pickle soup with meat broth, 200 g of cabbage rolls with meat and buckwheat, a glass of natural juice;
Afternoon snack: grilled mushrooms, vegetable salad, tea;
Dinner: 110 g of boiled pilengas, 100 g of vegetable and onion salad, tea;
2nd dinner: 100 g low-fat cottage cheese.

Breakfast: 130 g barley porridge, 30 g hard cheese, cocoa with milk;
2nd breakfast: salad of squid, cucumber, peas and sour cream (130 g);
Lunch: a plate of okroshka, steamed meat cutlet, vegetable salad, compote without sugar;
Afternoon snack: 100 g of cottage cheese with honey, tea;
Dinner: 100 g chicken fillet, salad, tea;
2nd dinner: 100 g low-fat cottage cheese.

Breakfast: 130 g oatmeal, 1 apple, coffee with milk;
2 breakfast: banana, tea;
Lunch: a plate of pea soup, 100 g of chicken and vegetable salad;
Afternoon snack: baked apple with cottage cheese and honey, tea;
Dinner: 130 g baked carp, vegetables;
2nd dinner: a glass of kefir.

Breakfast: 2 egg omelet, 50 g green peas, 1 whole grain bread;
2 breakfast: 130 g vinaigrette;
Lunch: borscht in meat broth, steamed cutlet, salad, unsweetened compote;
Afternoon snack: 100 g cottage cheese casserole, apple, tea;
Dinner: 110 g of boiled pike perch, 150 g of boiled cauliflower, tea;
2nd dinner: a glass of kefir.

Breakfast: 130 g of cottage cheese with fruit and honey, tea;
2nd breakfast: 30 g of nuts;
Lunch: a plate of borscht, meatballs, baked zucchini, compote;
Afternoon snack: pomegranate;
Dinner: 150 g sprat with onions and vegetables, tea;
2nd dinner: a glass of kefir.

Breakfast: oatmeal with nuts, 1 apple, cocoa with milk;
2 breakfast: 50 g chicken and 1 grain bread;
Lunch: vegetable and chicken stew, tea;
Afternoon snack: 100 g low-fat cottage cheese, 1 apple;
Dinner: 200 g shrimp, lettuce;
2nd dinner: a glass of yogurt.

Sunday:

Breakfast: 2 soft-boiled eggs, vegetable salad, cocoa with milk;
2 breakfast: carrots with sour cream and seeds;
Lunch: meat broth soup with broccoli, carrots, herbs, cutlet, salad;
Afternoon snack: beet salad with prunes;
Dinner: chicken breast with mushrooms and vegetables;
2nd dinner: a glass of kefir.

A healthy summer diet should be varied with fresh berries., fruits, vegetables. Add your favorite berries and fruits to porridge, eat them for lunch and afternoon snack. Mix raspberries, strawberries, currants with cottage cheese.

If you need to create a healthy food menu in the summer, then choose seasonal vegetables and fruits, but don't overdo it. It is better to eat fruits after cereals or separately from the main meal. It is not recommended to eat fruit after 3 pm.

To create a healthy eating plan for the week, study the allowed and prohibited foods. Mix meat with vegetables, add cereals and various greens to them. Today there are a lot of recipes based on healthy products.

Change your healthy eating menu for the week depending on your mood. If you don’t feel like porridge in the morning, then heat up a bowl of soup or eat delicious salad with chicken. Food should bring pleasure and saturate the body with useful substances.