Today, healthy eating is a very common and popular topic. The internet is just full of advice and advice, but following them thoughtlessly is illogical and unhealthy.
For this reason, a dietitian should be consulted while preparing the right nutrition menu. And in general, it will not be superfluous to study the specialized literature on this topic. The important thing is to use reliable sources. For example, the World Health Organization regularly addresses the issue 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 ensures that the body receives all the nutrients;
- Whole grains positively affect the intestinal microflora, improving its functioning;
- Fruits, vegetables and nuts are the best snack options;
- A teaspoon of salt per day is the daily norm for an adult, so it's better to salt less than salt too much;
- It is necessary to monitor the level of sugar consumed, also pay attention to the so-called hidden sugar;
- Moderate consumption of fatty foods;
- In the daily menu it is better to give preference to fish or poultry, limiting the consumption of red meat;
- Ready meals are a rich cocktail of trans fats, salt, sugar and a wide variety of artificial additives;
- Fried food will never be healthy;
- Any amount of alcohol is harmful to health.
Of course, the tips in this guide do not contain features, so a suitable nutrition menu cannot be compiled based on them. But to use it as a guide for further work - you can quite successfully.
Also, the best option when choosing a new diet is to consult a nutritionist. A doctor with such training will give a professional opinion and draw up a menu that will be not only healthy, but also nutritious and tasty. And today it is not necessary to visit clinics for this. Many nutritionists hold open lectures and workshops where they share their secrets and teach others.
How to make the right nutrition menu?
The first step of healthy eating is the menu. After all, it is the list of "allowed" products that will determine the range of dishes, the snack system.
Nutritionists are guided by several basic principles when drawing up a suitable nutritional menu:
- Meat in the diet should be combined with vegetables and fruits;
- For it to work properly, 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 are under the strictest ban;
- The Food Pyramid is a great way to organize your meals to guide you.
It is also important to pay attention to the time intervals between meals when compiling the menu. Depending on their duration, the saturation of dishes with certain elements is determined. But there are also some pretty general rules. For example, breakfast is best 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 achieved. Thus, we can distinguish the nutrition plan for children, the nutrition plan for various diseases, the athlete's pre-competition nutrition plan and of course the nutrition plan for weight loss.
First of all, let us state that it is impossible to lose weight without proper and balanced nutrition, and secondly, it does not mean to be on water and vegetables. So, we turn to the principles of WHO - a variety of food provides the human body with all the useful elements. This rule should be taken into account when compiling the menu.
In addition, if you want to lose weight with the right diet, you should follow a few more rules:
- You need to eat at certain time intervals, then the body will develop a regimen;
- Meals should be fractional, the optimal option is 5 times a day;
- You can't go against your lifestyle when planning meals. On the contrary, the menu should be adapted accordingly.
Thus, we have two options for a diet designed for early risers and late risers:
| Meal regimen for "larks" | Eating mode for "owls" | ||
|---|---|---|---|
| 7. 00 | Breakfast | one thousand | Breakfast |
| one thousand | first snack | 13. 00 | first snack |
| 13. 00 | Dinner | 15. 00 | Dinner |
| 16. 00 | second snack | 17. 00 | second snack |
| 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 track of all the foods eaten during the day. And to do this today is quite simple, because for these purposes there are a large number of specialized applications.
How to plan meals for each day?
Proper nutrition planning is a time-consuming process, the preparation of which must take into account:
- The ratio of proteins, fats and carbohydrates - may be different 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 calorie content - the required daily dose of calories, which varies depending on age and lifestyle, should be evenly distributed;
- A variety of products that correspond in nutritional and calorie content - only a correct and balanced diet can give the result. Refusing to eat will only harm your health.
It should also be borne in mind that "unscheduled" snacks should not be taken as a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. Another hurdle may be new foods for the diet. For example, it is best not to try new flavor combinations while dieting, as these can also negatively affect the regimen.
It is possible to learn more about the rules of nutrition, the principles of creating a reasonable diet in dietetics classes.
Summarizing all of the above, we can conclude that the following categories of products should be the basis of a suitable nutritional menu:
- Chicken;
- Turkey;
- The fish;
- Sea products;
- Eggs;
- Daily;
- Fruit;
- Vegetables;
- Greens;
- Hazelnut;
- seeds;
- natural spices;
- spice;
- Whole grain products;
- legumes;
- Olive, linseed, corn, sesame oils.
It is necessary to exclude from the diet:
- sausages;
- Smoked products;
- Preserves;
- Snacks in vacuum packaging;
- Semi-finished products;
- sauces;
- Ready meals for heating in the microwave;
- Fast food;
- carbonated drinks;
- Juices in packets.
Separately, it is worth noting that salted nuts, like any product with an increased level of spices, additives and flavorings, do not belong to proper nutrition. As for confectionery products, they should be minimized, and the composition of such products should also be treated responsibly. For example, you might have an oatmeal muffin for breakfast.
weekly nutrition program
In general, a balanced and healthy diet can be quite diverse, so it is quite possible to develop a menu in which there will be new dishes every day. We offer a sample menu for a week in accordance with 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 vegetables in the oven. |
| Thursday |
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Lean beef, lettuce, pita with sauce - 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 have to be excluded from the main menu. In other words, an apple from breakfast is transferred to an afternoon snack. A similar system can be used in reverse by adding snacks to the main meals - breakfast and lunch.
It should also be noted that portions are calculated separately according to age, health status, lifestyle and daily calorie intake. Therefore, the size of the serving will be different for men and women.
Recipes for proper nutrition
We offer several simple but tasty and healthy dishes for every day.
- Smoothies - 67-70 kcal / 100 gr.
Contents:
- Banana - 1 pc.
- Oatmeal - 30 gr.
- Yogurt (or kefir) - 100-150 gr.
- Vanilla - to taste.
Blend all ingredients in a blender until smooth. If desired, you can also add peaches or pears, but you can not abuse sweet fruits.
- Oat-apple pancakes - 152 kcal / 100 g.
Contents:
- Oatmeal - 80 gr.
- Medium apple - 1 pc.
- chicken egg - 1 pc.
- Honey - 30 gr.
Grind the oatmeal in a blender. Wipe the apple, mix with the resulting powder and egg. Fry the pancakes for about 3 minutes on each side. The dish can be served with honey.
- Lecho salad - 50 kcal / 100 gr.
Contents:
- Bulgarian pepper - 4 pcs.
- eggplant - 1 pc.
- tomatoes - 3 pcs.
- Vinegar - to taste.
- Greens - to taste.
- Salt - to taste.
- Vegetable oil - Art. A spoon.
Bake the vegetables in the oven for 15 minutes, then peel and cut them. Add chopped herbs, oil, vinegar, salt to the resulting salad, mix.
- Mushroom puree soup - 30 kcal / 100 gr.
Contents:
- Champignon mushrooms - 700 gr.
- onion - 1 pc.
- carrot - 1 pc.
- Milk - 250 ml.
- Greens - to taste.
Mushrooms should be poured with boiling water, allowed to brew. Cut the onion and carrot, cook with mushrooms for 15 minutes. Boil the milk. Transfer the soup to a blender, add the milk, then whisk until pureed, garnish with herbs if desired.
- Boiled beef - 80 kcal / 100 gr.
Contents:
- Beef - 100 gr.
- Buckwheat groats - 150 gr.
- carrot - 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. Stew carrots, tomatoes, onions and beef in a pan. When ready, add the greens. As a side dish - buckwheat (cook without salt).
- Lean sweet sausage - 269. 98 kcal / 100 gr.
Contents:
- Dates - 125 gr.
- Prunes - 125 gr.
- Nuts - 100 gr.
- sesame - 2 tbsp. spoons.
- Orange - 1 pc.
- Cinnamon - teaspoon.
Prunes and dates should be washed and cored, then chopped with a blender. Add orange zest and 1 tbsp to the resulting mixture. a spoonful of orange juice, mix. Roast the hazelnuts in a pan a little beforehand (without adding oil). Blend all ingredients until smooth. Put the mixture on cling film, form a roll, sprinkle with sesame seeds. Put the sweet sausage in the refrigerator for half an hour.
If you want to create a menu for a specific purpose, for example, to lose weight, the most effective option is a diet by a dietitian. He will take into account the individual characteristics of your body and prepare a nutrition plan that will help you achieve your goals.