Today, healthy eating is a very common and popular topic. The Internet is just full of advice and recommendations, however, following them without thinking is inappropriate, and simply unhealthy.
Therefore, when compiling a proper nutrition menu, you should consult with a dietitian. And in general, it will not be superfluous to study specialized literature on this issue. The main thing is to use reliable sources. For example, World HealthThe organization regularly addresses the topic of proper nutrition in its methodological materials.
So, the experts of the organization presented 10 principles that will make any diet more useful:
- A varied diet enables the body to obtain all kinds of nutrients;
- whole grains favorably affect the intestinal microflora, improving its work;
- Fruits, vegetables and nuts are the best snack options;
- A teaspoon of salt per day is the daily norm for an adult, so it is better to salt less than oversalt;
- it is necessary to monitor the level of sugar consumed, also pay attention to the so-called hidden sugar;
- moderate consumption of fatty foods;
- It is better to give preference to fish or poultry in the daily menu, limiting the consumption of red meat;
- The prepared meal is a rich cocktail of trans fats, salt, sugar, and a wide variety of artificial additives;
- Fried foods will never be healthy;
- Alcohol in any quantity is injurious to health.
Of course, the tips in this manual do not have specifics, therefore, on their basis, a proper nutrition menu cannot be compiled. But using it as a guideline for further work - you can quite successfully.
In addition, the best option when choosing a new diet is to consult a nutritionist. A doctor with such training will give a professional opinion and prepare a menu that will be not only healthy, but also nutritious and tasty. And today itsIt is not necessary to go to clinics. Many nutritionists hold open lessons and workshops where they share their secrets and teach others.
How to make a proper nutrition menu?
The first step towards a healthy diet is the menu. After all, it is the list of "allowed" products that will determine the system of a variety of dishes, snacks.
Nutritionists are guided by several key principles when compiling a proper nutrition menu:
- Meat in the diet should be combined with vegetables and fruits;
- For proper functioning, you need to consume about 100-150 grams of protein per day;
- If desired, sweets can be included in the diet. But it is important to remember that their use should be calculated strictly according to the amount of sugar, and you should not eat sweets in the afternoon;
- Canned and semi-finished products, all kinds of sauces, as well as representatives of fast food under strict restrictions;
- The Food Pyramid is a great way to guide you in organizing your meals.
In addition, when compiling a menu, it is important to pay attention to the time intervals between meals. Based on their duration, the saturation of dishes with certain elements is determined. But there are also quite general rules. For example, Breakfast is best taken half an hour after waking up, and dinner about three hours before bedtime.
Features of weight loss meal plan
It is important to understand that the nutrition plan also depends on what goals are being pursued. Therefore, we will consider a nutrition plan for children, a nutrition plan for various diseases, an athlete's nutrition plan before competitions. And of course, a diet plan for weight loss can make a difference.
First of all, we note that weight loss is impossible without proper and balanced nutrition, and the latter does not mean survival on water and vegetables. Thus, we return to the principles of WHO - a variety of food useful to the human bodyprovide a full range of elements. This rule must be taken into account when compiling a menu.
In addition, if you want to lose weight with the right diet, you should follow a few more rules:
- You must eat at certain time intervals, then the body will develop a diet;
- meals should be fractional, the most optimal option is 5 times a day;
- While planning meals, you cannot go against your lifestyle. Rather the menu should be tailored accordingly.
Thus, we get two options for diets designed for early and late risers:
| Diet food for "larks" | Meal Mode for "Owls" | ||
|---|---|---|---|
| 7. 00 | breakfast | 10. 00 | breakfast |
| 10. 00 | first breakfast | 13. 00 | first breakfast |
| 13. 00 | dinner | 15. 00 | dinner |
| 16. 00 | second breakfast | 17. 00 | second breakfast |
| 19. 00 | dinner | 20. 00 | dinner |
Another feature of preparing a menu plan for losing weight is calorie counting. To do this, you need to keep a record of all the foods eaten during the day. And today it is quite simple to do, because for such purposes there is a largeThere are a number of specialized applications.
How to plan meals for every day?
Proper nutrition planning is a time-consuming process, the preparation of which should keep the following points in mind:
- the ratio of proteins, fats and carbohydrates - this can vary depending on the goals pursued. For example, it is recommended to increase the percentage of protein consumed during the so-called "drying";
- general calculation of caloric content - while the required daily intake of calories, which varies depending on age and lifestyle, should be distributed evenly;
- A variety of products that correspond to the nutrient content and caloric content - only proper and balanced nutrition can give results. Refusal to eat will only harm your health.
It is also necessary to note that "unscheduled" snacking should not be taken as a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. Another stumbling block to the diet. There may be new foods. For example, when dieting, it is best not to experiment with new flavor combinations, as they can also negatively affect diet.
In dietetics courses it is possible to find out more about the rules of nutrition, principles of formation of proper diet.
Summarizing all of the above, we can conclude that the following categories of products should be the basis of a proper nutrition menu:
- chicken;
- turkey;
- fish;
- seafood;
- eggs;
- dairy;
- fruit;
- vegetables;
- greens;
- nuts;
- Seed;
- natural spices;
- spices;
- whole grain products;
- legumes;
- Olive, linseed, corn, sesame oil.
It is necessary to exclude from the diet:
- sauce;
- smoked products;
- canned food;
- Snack in vacuum packing;
- semi-finished products;
- sauce;
- ready-to-heat food in the microwave;
- fast food;
- carbonated drinks;
- Juice in package.
Separately, it is worth noting that salted nuts are not related to proper nutrition, as are any products with an increased level of spices, additives and flavors. For confectionery products, they should be minimized, and as suchThe composition of the products should also be considered responsibly. For example, maybe you have oatmeal muffins for breakfast.
weekly nutrition program
In general, a balanced healthy diet can be quite diverse, so it is quite possible to develop a menu where every day there will be new dishes. We present an example of a menu for a week according to all the recommendations given earlier:
| day of the week | breakfast | dinner | dinner |
|---|---|---|---|
| monday |
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Baked fish, vegetable salad as a side dish. |
| Tuesday |
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| Wednesday |
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Chicken fillet with cooked vegetables. |
| Thursday |
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Lean beef, lettuce, pita with dressing - natural yogurt, garlic and dill. |
| Friday |
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| Saturday |
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Couscous with carrots, onions, corn, green peas. |
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| sunday |
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It should be noted that when small snacks are included in the diet, fruits and nuts will need to be removed from the main menu. In other words, an apple is transferred from breakfast to an afternoon snack. The main mealA similar system can be used in reverse by adding snacks to breakfast and lunch.
It's also important to remember that portions are calculated individually, based on age, health status, lifestyle, and daily caloric intake. Therefore, portion sizes will differ for men and women.
Recipes for proper nutrition
We offer many simple, but tasty and healthy recipes for every day.
- Smoothie - 67-70 kcal / 100 gr.
material:
- Banana - 1 pc.
- Oatmeal - 30 gr.
- Yogurt (or kefir) - 100-150 gr.
- Vanilla - to taste.
Blend all the ingredients in a blender until smooth. If desired, you can also add peaches or pears, but not without abuse of sweet fruits.
- Oat-apple pancakes - 152 kcal / 100 gr.
material:
- Oatmeal - 80 gr.
- medium sized apple - 1 pc.
- Chicken egg - 1 pc.
- honey - 30 gr.
Grind the oatmeal in a blender. Wipe the apples, mix with the resulting powder and eggs. Fry the pancakes for about 3 minutes on each side. The dish can be served with honey.
- Lecho salad - 50 kcal / 100 gr.
material:
- Bulgarian pepper - 4 pcs.
- Eggplant - 1 pc.
- Tomatoes - 3 pcs.
- Vinegar - to taste.
- Greens - to taste.
- salt to taste.
- Vegetable oil - Art. tsp.
Bake the vegetables in the oven for 15 minutes, then remove the peel and chop. Add chopped herbs, oil, vinegar, salt to the resulting salad, mix.
- Mushroom puree soup - 30 kcal / 100 gr.
material:
- Champagne mushrooms - 700 gr.
- Onion - 1 pc.
- Carrots - 1 pc.
- Milk - 250 ml.
- Greens - to taste.
Mushrooms must be poured with boiling water, let it brew. Chop the onions and carrots, cook with the mushrooms for 15 minutes. Boil the milk. Transfer the soup to a blender, pour the milk, then beat until pureed, if desired. If yes, garnish with herbs.
- stewed beef - 80 kcal / 100 gr.
material:
- Beef - 100 gr.
- Buckwheat grains - 150 gr.
- Carrots - 1 pc.
- Tomatoes - 2 pcs.
- Onion - 1 pc.
- Lemon juice - to taste.
- Greens - to taste.
Marinate the meat with onion and lemon juice for an hour. Fry carrots, tomatoes, onions and beef in a pan. When ready add greens. As a side dish - buckwheat (cook without salt).
- Lean sweet sausage - 269. 98 kcal / 100 gr.
material:
- Dates - 125 gr.
- prunes - 125 gr.
- Nuts - 100 gr.
- Sesame - 2 tbsp. tsp
- orange - 1 pc.
- Cinnamon - tsp.
Prunes and dates should be washed and applied, then chop with a blender. Add orange zest and 1 tbsp to the resulting mixture. A spoonful of orange juice, mix. Nuts in a frying pan a little earlier (without adding oil)Fry. Mix all the ingredients until smooth. Place the mixture on cling film, form a roll, sprinkle with sesame seeds. Put the sweet sausage in the fridge for half an hour.
If you want to make a menu for a specific purpose, for example, to lose weight, then the most effective option is to make a diet by a dietician. He will take into account the individual characteristics of your body and prepare a nutrition planwhich will help you to achieve your goals.