You can stay healthy, attractive and young. To do this, sometimes it is enough just to adjust the daily diet. Proper nutrition will allow not only to fix the figure. A competent and careful approach to one's own health through rational planning of the menu will help to eliminate problems with skin, nails, hair, and, ultimately, with self-esteem.
The basic principles of proper nutrition for weight loss.
By proper nutrition, it is customary to understand following a rational menu. Every day the body must receive the required amount of minerals, proteins, vitamins, fats, complex carbohydrates. Unfortunately, the rejection of too late breakfast and dinner, fast food snacks neutralize the benefits of even the most valuable products. To avoid this, you must adhere to the rules of rational nutrition.
Menu for the week: proper nutrition for women
It is recommended to drink at least 1. 5 liters of pure water a day. Now it is very simple. You can install a high-quality filter at home, you can order water in large bottles.
Every day it is better to start with a glass of clean water, which will normalize the metabolic mechanism and start the functioning of not only the gastrointestinal tract, but the whole organism.
It is very useful to eat cereals for breakfast, lunch should be as satiating and varied as possible. Dinner should be made as light as possible.
Important! The last meal should move 1, 5-2 hours before bedtime. This will allow you to find yourself happy, fresh and rested the next day.
A balanced menu must be prepared. However, it is not recommended to set strict restrictions, although one should not be zealous in the use of sweets. In the proper diet there should be enough protein, fat and carbohydrates. Make sure you eat fruits and vegetables.
Also, you need to make healthy snacks. The best analogues of sweets and fast food will be:
- candied fruit;
- honey;
- walnuts;
- dry fruits.
Regardless of the time of day, smoked meats, fried foods and fatty delicacies should be discarded. Stewed, baked and boiled dishes will be more useful for the figure and health.
Another important rule of proper nutrition is the observance of the daily routine. The interval between meals should not be more than 4. 5 hours. Otherwise, avoiding overeating is next to impossible. Leading nutritionists recommend eating at the same time. This will allow the stomach to get used to eating in a given period, which in turn significantly improves metabolism.
If you stick to these principles for at least a week, you can feel your health improve every day.
Proper nutrition: a menu for each day.
Self-compiling a diet for each day of the week may seem difficult. As an example, you can use the following option. An alternative option would be an image menu.
Monday
| first breakfast | oatmeal with berries or fruits (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
| a cup of coffee | 20 calories | |
| Lunch | 1 small apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrates |
| Dinner | boiled fish (100 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbs |
| boiled rice (100 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates | |
| afternoon tea | boiled chicken breast with steamed vegetables (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbs |
| Dinner | Skim cheese | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Tuesday
| first breakfast | oatmeal with berries or fruits (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
| sugar free tea | 20 calories | |
| Lunch | cottage cheese 9% fat (70 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
| a teaspoon of honey | 95 kcal, 25 g carbs | |
| Dinner | chicken broth (200 grams) | 120 kcal, 6 g protein, 4 g fat, 16 g carbohydrates |
| salad of tomatoes, Peking cabbage, carrots and cucumbers, seasoned with lemon juice (100-150 grams) | per 100 g: 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates | |
| afternoon tea | Mint tea | 20 calories |
| 1 kiwi | 61 kcal, 1. 1 g protein, 0. 5 g fat, 15 g carbohydrates | |
| Dinner | 2 tomatoes | 50 kcal, 2 g protein, 8 g carbohydrates |
| boiled chicken fillet (200 grams) | 384 kcal, 30 g protein, 30 g fat, 0 g carbs |
Wednesday
| first breakfast | oatmeal with berries or fruits (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
| weak cup of coffee | 20 calories | |
| Lunch | 2 small oranges | 80 kcal, 2 g protein, 16 g carbohydrates |
| Dinner | cottage cheese casserole (100 grams) | 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates |
| afternoon tea | stewed vegetables with chicken breast (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbs |
| Dinner | cottage cheese with a minimum fat content (200 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Thursday
| first breakfast | Hercules in milk 2, 5% fat (50 grams) with raspberries or strawberries (100 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbs |
| Lunch | light natural yogurt without flavors or additives (100 grams) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates |
| small tablespoon of honey | 95 kcal, 25 g carbs | |
| a cup of organic coffee without sugar | 20 calories | |
| Dinner | potato soup with herring (250 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbs |
| afternoon tea | Cucumber and tomato salad with 15% fat sour cream dressing (200 grams) | 60 kcal, 4 g fat, 7 g carbohydrates |
| Dinner | 2 cucumbers | 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates |
| chicken breast (200 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbs |
Friday
| first breakfast | 1 cucumber | 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates |
| mashed potatoes (200 grams) | 88 kcal, 28 g fat, 1. 7 g protein, 15 g carbohydrates | |
| 1 hard boiled egg | 160 kcal, 12. 9 g protein, 11. 6 g fat, 0. 8 g carbohydrate | |
| Lunch | 2 kiwis | 122 kcal, 2. 2 g protein, 1 g fat, 30 g carbohydrates |
| unsweetened green tea | 20 calories | |
| Dinner | rice and mushroom soup (250 grams) in combination with any hard cheese (30 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbs |
| afternoon tea | cottage cheese casserole with raisins (250 grams) | 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates |
| Dinner | algae (100 grams) | 5. 5 kcal, 0. 9 g protein, 0. 2 g fat, 3 g carbohydrates |
| baked or grilled haddock (200 grams) | 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates |
Saturday
| first breakfast | three egg omelette | 154 kcal, 12 g fat, 11 g protein, 0. 6 g carbohydrate |
| a cup of coffee without sweeteners | 20 calories | |
| Lunch | a couple of small fruits, like an apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrates |
| a bottle of fat-free kefir (250 ml) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates | |
| Dinner | boiled fish of low-fat varieties (100 grams) | 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates |
| boiled rice (100 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates | |
| afternoon tea | shrimp salad, herbs and fresh vegetables (200 grams) | 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates |
| Dinner | fat-free cottage cheese (250 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Sunday
| first breakfast | oatmeal in water (150 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbs |
| herbal tea without sugar | 20 calories | |
| Lunch | 1 banana | 90 kcal, 1. 5 g protein, 21 g carbohydrates |
| 1 orange | 40 kcal, 1 g protein, 8 g carbohydrates | |
| Dinner | chicken fillet or other boiled poultry (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbs |
| vegetable casserole (250 grams) | 107 kcal, 5 g protein, 8 g fat, 5 g carbs | |
| afternoon tea | cooked shrimp (150 grams) | 95 kcal, 18. 9 g protein, 2. 2 g fat, 0 g carbs |
| tomato juice (200 grams) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates | |
| Dinner | steamed fish croquettes (150 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbs |
| side dish - boiled brown rice (150 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates | |
| tomato juice (200ml) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates |
Attention! You can always buy baked apples with cottage cheese and honey, or a small slice of dark chocolate.
This week's menu contains several dishes that are also suitable for vegetarians. They can be varied, included in the menu when necessary. It is recommended not only to follow the recommendations, but also to cook your own food according to your mood.
Menu for athletes: options for a correct diet
The proper nutrition menu for athletes is slightly different from the standard version. The fact is that for the formation of muscle tissue a lot of protein is needed. It is equally important to enrich the athlete's diet with the carbohydrates he needs to generate energy.
Important! The sports diet, as a rule, is supplemented by special cocktails that are drunk before or immediately after training.
menu option
| first breakfast | oatmeal in 2. 5% skimmed milk with a tablespoon of honey and 30 g of nuts | 550 kcal, 17 g protein, 27 g fat, 87 g carbs |
| Lunch | fat-free cottage cheese with a little sour cream | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
| 1 apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 12 g carbohydrates | |
| Dinner | ear (300 grams) | 135. 5 kcal, 9. 3 g protein, 4. 8 g fat, 14. 7 g carbohydrates |
| Assorted vegetables without sauce (100 grams) | about 50 kcal, 1 g protein | |
| cutlet with cheese (100 grams) | 251. 8 kcal, 14. 8 g protein, 19. 5 g fat, 4. 2 g carbohydrates | |
| glass of fresh juice | 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates | |
| afternoon tea | a couple of bananas | 180 kcal, 1. 5 g protein, 21 g carbohydrates |
| glass of apple juice | 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates | |
| Dinner | fish croquettes (200 grams) | 193, 2 kcal, 25, 6 g protein, 4 g fat, 13 g carbohydrates |
| Greek salad (200 grams) | 165. 6 kcal, 5. 8 g protein, 11. 8 g fat, 6. 4 g carbohydrates | |
| a glass of milk | 150 kcal, 2. 9 g protein, 3. 2 g fat, 4. 7 g carbohydrates |
Adequate nutrition for the whole family.
Making a weekly menu with the right and healthy dishes will be somewhat more difficult, since many factors will have to be taken into account.
In order for the diet to be really valuable and correct, it is recommended to take into account:
- the degree of physical activity of each member of the family;
- get older;
- individual characteristics.
If the need to take into account age is quite understandable and explainable, then questions with the degree of physical activity may arise. For example, a man whose activity is associated with hard work and intense physical activity needs more calories than a woman. When the lifestyle is mostly sedentary, it is recommended to exclude fatty meats and butter from the daily menu.
Taking into account the individual characteristics of each member of the family will help avoid health problems. For example, someone in the household is being treated for gastritis. Hercules with banana will be an ideal healthy breakfast. Oatmeal in combination with this sweet fruit provides an anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.
If one of the relatives is struggling with obesity, then she should avoid harmful high-calorie foods on the menu.
Regardless of individual characteristics, a complete breakfast should be for each member of the family.
Important! After eating, a person should feel full or slightly hungry. The oversaturation effect is unacceptable!
Forming the weekly menu, it is worth considering: you should not cook 7 days in advance. Only freshly prepared food gives maximum benefit. This is especially true for cakes, salads, and sandwiches.
Another important rule to prepare a rational weekly menu refers to the kitchen, taking into account the number of people.
But almost any family will:
- oatmeal, rice, buckwheat;
- boiled chicken fillet;
- assorted vegetables;
- Fruit;
- muesli;
- kefir;
- salads of fresh vegetables and herbs.
Tip! It is important to combine proper nutrition with physical activity. You need to dance, swim, walk, play sports, run, play games as much as possible. It is worth giving up eating on the run, in front of the TV, the book or the computer. While eating, it is worth concentrating for the most part on the amount of food eaten. This approach ensures maximum satiety and prevents overeating.
In order to prevent harmful dishes from appearing on the family table, it is recommended to make a list of products for the week in advance. An example is shown in the following table.
Fresh vegetables |
|
| Onion | 6 pieces of medium size or 0. 5 kg |
| pepper | 0. 5kg |
| Garlic | 2 heads |
| Carrot | 7 pieces or about 600g |
| Cauliflower | 0. 5kg |
| Broccoli | 0. 5kg |
| White cabbage | 1 fork or 2 kg |
| Tomatoes | 1. 5kg |
| Dad | 2kg |
| eggplant | 2 pieces |
| cucumbers | 1. 5kg |
| Radish | 300 grams |
| Zucchini | 3 medium sized pieces |
| Spinach | 0. 5kg |
| Dill, basil, parsley | 1 bunch |
Fruit |
|
| fresh blackberries | 0. 5kg |
| bananas | 2kg |
| oranges | 1. 5kg |
| tangerines | 1 kilogram |
| apples | 1. 5kg |
| Grape | 600 grams |
dried fruits and nuts |
|
| Almond | 200g |
| dried apricots | 200g |
| Happens | 200g |
| prunes | 200g |
Grocery store |
|
| Buckwheat | 0. 5kg |
| Paste | 400g |
| Oatmeal | 0. 5kg |
| Muesli | 2 packages of 400 g |
| Granulated sugar | 300 grams |
| canned olives | 1 can |
| Cinnamon | 1 sachet |
| Vegetable oil | 200g |
| Condiments for fish and meat | 1 sachet |
Dairy, meat, fish and eggs |
|
| beef tenderloin | 1. 5kg |
| Chicken breast | 6 items |
| Mince | 0. 5kg |
| Eggs | 30 pieces |
| white fish fillet | 1 kilogram |
| red fish fillet | 1 kilogram |
| Sour cream | 0. 5kg |
| Milk | 3 liters |
| Yoghurt | 3 liters |
| kefir | 3 liters |
| hard cheeses | 200g |
| Butter | 200g |
| low-fat cottage cheese | 1. 5kg |
Making such a list and following it will save you not only the trouble of compiling a menu, but also daily trips to the supermarket.