What foods are included in a healthy diet? What can and cannot be eaten with proper nutrition
If the arrow of the scales crawls up, after eating intestinal discomfort occurs, or an unpleasant heaviness appears under the right rib, it’s just right to remember the rules of a healthy diet. Something is wrong with the body, and you need to immediately begin to correct the diet.
The rules of healthy eating
The basis of human health is its nutrition. To live, a person needs energy, and the only way to get it is through food. The rules of a healthy diet allow you to monitor weight, reduce it, and prevent inflammatory diseases of internal organs and systems: liver, pancreas, stomach, intestines.
Try to adhere to the recommendations on the organization of proper nutrition, if you decide to lose weight, help the body after a serious illness, or just care about your health and want to stay young, beautiful and cheerful as long as possible.
1. Switch to fractional nutrition. This is a simple and quick way to normalize metabolic processes and smooth weight loss. You need to eat often: not three times a day, but five or even six. But make portions small. The ideal option is to eat 250-300 grams of food at a time, that is, apply half of your usual portion.
2. Do not overeat. A distended stomach works with a heavy load, its walls are injured, and eating behavior is disturbed. If you overeat regularly, especially at night, over a year you can gain 6-10 kg of excess weight. Control your sensations: you need to finish the meal with a feeling of lightness. You can eat something else, but just do not need to do this, so as not to overeat. The symptom of overeating is drowsiness and weakness after eating.
3. Only eat when you feel hungryrather than appetite. Separating one from the other is simple: if the thought of eating a piece of bread causes salivation, it is hunger. Otherwise, you do not want to eat, but treat yourself. This appetite is the best friend of being overweight. Most likely, the body is thirsty. Slowly sip a glass of water at room temperature and the “hunger” will disappear.
4. Chew your food long and thoroughly. No wonder in the east they say: food needs to be drunk, and water - eat. Indeed, well-ground, saliva-soaked food is a feast for the stomach. It is not overloaded, not injured, digestion becomes ideal.
5. Take the habit of preceding any meal with a glass of water. This prevents overeating and stimulates the stomach.
6. The older a person becomes, the less food he needs to saturate. Therefore, after 35 years, stop eating like you ate at 20. Reduce the calorie intake, eat less fat (you can’t refuse them at all, otherwise hormonal disorders cannot be avoided), less carbohydrates. It is extremely rare to eat bread, pasta, white rice, potatoes, butter. Save the amount of protein so as not to lose muscle mass.
7. If there is an opportunity and desire, give the digestive system periodically a "vacation": arrange fasting days. Do it every week or once a month - decide for yourself. It all depends on willpower and purpose.
8. Do not eat writing, which stood in the refrigerator for more than a day. There is nothing useful in it: it is a food filler, but not the right food. According to the rules of a healthy diet, you need to eat cooked immediately.
Advice is not after six, take it as a recommendation of those to whom this technique helps to lose weight. Focus on your health and daily routine. If you go to bed at midnight, then the last meal at 20.00 is acceptable.
Try to take food calmly, without making it a cult or an enemy. After all, nutrition is a natural way to regain strength, which no one can refuse. So why not make the process enjoyable, bringing joy and pleasure?
It’s easy: think what kind of food you like. Count the number of calories that will be beneficial to your body. Make a diet for one, three days or a week, trying to diversify your table and include in each meal something tasty, but not harmful. Someone loves suites and kiwi, someone is crazy about shrimp and parmesan, and someone seems like a delicacy stalk of celery in sour cream sauce. A small portion of something tasty and healthy is something that you can easily afford.
In general, treat your diet as an interesting creative task, plan a diet. You will be surprised: eating right and tasty is cheaper than filling the refrigerator randomly with food and complaining about the high cost of “healthy” foods.
Diet: what is and what is not
A variety of healthy foods should be the basis of the diet. In practice, this means that you need to remember the food pyramid, but calculate the amount of macronutrients (proteins, fats and carbohydrates) for your body individually.
What foods will go into nutrition.
Protein: meat, poultry, fish, seafood, eggs, offal, nuts, legumes.
Carbohydrates: cheeses, sour-milk and dairy products (the amount of proteins and carbohydrates in them is approximately equal, therefore it is more logical to include in carbohydrates), cereals, rye, bran and whole grain bread, bread rolls of a similar composition, bran, pasta from durum wheat, unpolished rice brown.
Fats: edible vegetable oils, and various in quality (sunflower, linseed, olive, buckwheat, etc.).
Eat porridge for breakfast, snack on fruits and nuts, eat protein for lunch and dinner. During the day, accompany protein food with a side dish of buckwheat, and in the evening with stewed or fresh vegetables.
Every day, eat some sour-milk product. This is very important for the proper functioning of the intestines. Beneficial bacteriacontained in kefir, fermented baked milk, bifidok, serum, restore the intestines, which means they strengthen the immune system.
The richer the diet, the better for the body and mental health. External abundance is perceived as the absence of restrictions. If you are just starting to learn the rules of healthy eating, then they will not be perceived as a diet and psychologically crush.
What kind of food should you refuse during the transition to proper nutrition:
Alcohol, especially sweet and strong. Liqueurs, beer, champagne, cognac, vodka are evil, especially for women. Alcohol not only knocks down "food settings." It destroys the hormonal system, destroys the liver, prevents the body from synthesizing the most important substances involved in metabolic processes, and causes swelling.
Salinity, smoked meats, pickled products. Harmful to writing.
Shop ready-made sauces. They have a lot of food debris, a huge amount of sugar, there is starch. Dyes and flavor enhancers are harmful, and it is precisely to them that the body gets used. Mayonnaise, ketchup, mustard - all this can be done independently, if you can’t refuse.
Sparkling water in any guise: fantasy, sprite, Coca-Cola, lemonade or duchesse is a disaster for the body. The colossal amount of sugar drunk with one glass of water destroys the liver and hormonal system.
Do not eat unusual foods, such as spicy oriental dishes. Chinese, Indian, Japanese cuisine are good as a rare exception, but you cannot make them the rule.
Bananas, sweets, chocolate, pastries, grapes, melons - limit. In general, one cannot refuse something, but sweets are not included in the concept of a healthy diet, they raise blood sugar too much. Instead, you can eat some dried fruits, fruits, honey, marmalade or homemade meringues without sugar.
Be sure to add to the diet vitamin complexesbut do not drink vitamins year-round. If the drug is not prescribed by a doctor in complex therapy, then drink a course of vitamins in February-March and September-October. So you prepare yourself for the winter flu epidemics and recover after a long winter.
How to cook and eat food
Cook according to these rules.
1. Instead of frying - baking or stewing without oil, instead of boiling - steaming. Food fried in oil is not healthy. This cooking method should be abandoned once and for all.
2. Put a minimum of salt, replace it with natural spices and seasonings.
3. Try not to eat protein foods with carbohydrates. The meat goes well with vegetables, with them you can eat carbohydrate side dishes.
Do not rush, eat slowly. Remember that broths stimulate the secretion of gastric juice, so you need to eat them at the beginning of the meal.
A healthy diet will help maintain weight or reduce it, normalize the digestive tract, and prevent the development of diseases. Thanks to such a system, you will feel cheerful, strong, confident.
A healthy diet is called nutrition, providing: normal functioning of the human body, health promotion and disease prevention. Almost all people, with rare exceptions, eat food daily (we now mean not spiritual, but quite tangible) - to replenish our strengths, in order to muffle the feeling of hunger or calm a seething stomach. But, unfortunately, this eating is also often done thoughtlessly, literally automatically, for example, when a person absolutely does not want to eat, but, nevertheless, actively chews something, or when he tries to fence himself off from solving his problems with delicious food, or when, along with watching a movie, it absorbs kilograms of cookies, sweets, popcorn or fried potatoes - who is closer. We think many can recall a similar episode from their personal lives. And, besides, just as few people think about what exactly he eats. And, whatever one may say, such nutrition cannot be called healthy.
What to do? Yes, we completely agree that an absolutely perfect diet is unavailable to humanity, if only because there are hardly any truly environmentally friendly oases in the world, products from which you can eat and enjoy - and if they are, then anyway in addition to these products, most likely, you will have to eat something else. In addition, the ideal menu needs to be developed for each person individually, depending on his age, place of residence, occupation and lifestyle in general. However, it is precisely healthy eating coupled with other components healthy way life (sports, giving up bad habits, walking in the fresh air, a good night's sleep) allows not only to increase life expectancy (here we can not promise anything to anyone, including ourselves - you never know who will live longer: an absolutely healthy person or an alcoholic with experience - alas), but significantly improve the quality of this very life.
Yes, here I want to note that living fully, not suffering from illnesses, you, besides doing well for yourself, also have an excellent opportunity to please your loved ones with a good mood, help as much as possible, etc., at that time how a sick person often afflicts relatives and friends. No, we don’t say anything about what cannot be influenced (for example, a disease after a car accident, etc.), but we urge you to take up the prevention of health with the help of healthy lifestyles, including healthy eating - everyone can do it.
Below we give some general recommendations that most people can follow:
1. Eat vegetables, fruits, nuts, whole grains daily.
Someone will definitely be interested - how to eat fresh fruits and vegetables in the presence of certain gastrointestinal diseases? We hasten to answer: you just need to carefully study the diet proposed by your gastroenterologist, as some fruits can be eaten in the presence of diseases of the stomach or intestines, even if there are no exacerbations.
2. Be attentive to bread - avoid soft, lush white buns, give preference to grain bread.
3. Refuse sweet soda, hamburgers, cheeseburgers, chips, etc.
4. Limit sugar intake (average norm - not more than 40 g per day).
5. Avoid foods with trans fatty acids.
6. Review the presence of fatty foods in your diet - most of the consumed fats should be in liquid form, while animal and solid vegetable fats are recommended to be limited to 1/3 of the volume of all fats.
7. Replace regular salt with iodized salt and limit its intake.
8. Pay attention to the calorie content of the product.
9. Watch your body weight - remember that excessive thinness is as unhealthy as excessive fullness.
10. Start reading the composition on the packages of purchased products.
11. Be attentive not only to food but also to drinks - for example, even freshly squeezed juices are not a panacea and you can’t drink a lot of them.
12. Divide food intake several times during the day, and do not over-eat "to the dump" for 1-2 times.
13. Eat no later than two hours before bedtime.
14. As a snack, give preference to fruits (fresh or dry), nuts, a glass of juice.
15. If possible, consult a competent nutritionist who can choose the most optimal diet for you.
16. And also - again, if possible - get yourself a garden somewhere outside the city and grow more or less healthy produce yourself
Stay healthy!
Our body is a very complex structure where many processes take place every second. To maintain all systems and processes in the body, energy, building material, nutrients are needed. We get all this from food, which we absorb during the day. But for everything to work correctly and harmoniously, it is very important to eat correctly.
Why do you need to eat right?
Proper nutrition should be considered as a way of life, and not a diet for weight loss. Healthy food maintains youth and beauty, prolongs life, because the body receives the required amount of energy, nutrients, vitamins and trace elements necessary to ensure processes in all structures. The lack or excess of any elements leads first to temporary problems, then to the development of diseases and premature aging.
A healthy diet will help to normalize weight, get rid of diseases and prevent their development, and restore intellectual and physical energy. In other words, eating right is the road to a healthy, fulfilling life.
Proper nutrition for a week
First, let's clarify what is proper nutrition for the day. This is a set of foods consumed during the day and containing a total of approximately 1/2 carbohydrate, 1/3 protein and 1/5 fat. The total calorie content should be from 2200 for men and from 1900 kcal for women - depending on the daily activity and characteristics of each organism. Also, a healthy diet should contain all the vitamins and minerals that a person needs.
To conveniently plan your menu of proper nutrition for a week, below we offer several options for each of the meals. Try to make different combinations of dishes, do not repeat one name more than twice a week.
Breakfast
Breakfast is the main meal, energizing for the whole day. Food should contain many calories and give strength to start a new day. Porridge in skim milk, muesli. Add fruit, a little cheese, green tea or fresh juice. You can cross out or replace products that you don’t like, instead of cereal, for example, scrambled eggs or a boiled egg.
Breakfast is a must, otherwise there will be a strong feeling of hunger that cannot be quenched by a snack, and the mood will go bad. If you’re not used to eating in the morning and don’t get into your throat, get up early and exercise, it will wake up your appetite.
Lunch
At about 10 in the morning. You can eat one or two bananas. They are high-calorie and easily satisfy the slight feeling of hunger.
Dinner
Boiled fish or meat, sometimes you can also fried. As a side dish, you can use cereals, vegetables or pasta. You can eat soup. The main thing is not to use the system first - the second - compote, otherwise the stomach is overloaded and the metabolism slows down.
High tea
At about four, you probably want to have a bite. Eat fruit, drink low-fat yogurt or kefir. You can eat dried fruits or nuts.
Dinner
Heavy food for dinner is not necessary, so the meat is not suitable. Fish with porridge. If the porridge no longer climbs, you can make a vegetable salad by seasoning it with olive oil. Dinner should be three hours before bedtime, no later!
Before bedtime
A fermented milk drink is best: fermented baked milk or Snowball.
It is not necessary to strictly follow what is stated above. You can change your menu as you like. The main thing to remember is that there should ideally be six meals, and in small portions; do not skip breakfast; dinner should be done no later than three hours before bedtime; heavy and fatty foods should be as small as possible; you need to drink plenty of fluids. And to make it more convenient to compose your menu, here is a list of useful and useful products:
Porridge - provide fiber.
Vegetables - eat raw or steamed, you can cook in the oven, but there will be less vitamins.
Fruits - you can eat them as much as you want, but do not lean on bananas.
Fish: you need to buy only fresh, not frozen. Steam, bake in the oven, no need to fry. Fish should be eaten at least four times a week.
In addition to fish, other seafood is also needed - shrimp, squid, seaweed, etc.
The meat is best red, for example beef or lamb, a little liver. Cook in the oven or steamed, you can boil.
Poultry: chicken breast and turkey without skin. Cook, like everything else, do not fry.
Nuts only fresh, otherwise they lose their benefits. Seeds are also not salted and not fried.
Dried fruits will well replace the usual sweets or tea biscuits.
Sour-milk products help digestion and assimilation of food. Cottage cheese, low-fat sour cream and kefir, yogurt, etc.
Cheese should also be low-fat. Only you need to buy cheese, not a cheese product.
Such products contain everything necessary for the proper functioning of the body. But if there is a strong desire to eat something harmful, it can be done. In small quantities, this does not hurt.
Here is a list harmful productsthat you need to exclude or eat rarely and little:
white bread;
canned juices and fruits;
milk chocolate and all kinds of bars with fillers;
mayonnaise - it should be completely removed from the diet;
butter - its consumption should be minimized and purchased either from farmers, or GOST;
sausage and sausages: their composition is a mystery, it is better to eat normal meat;
confectionery;
sugar: if it cannot be completely excluded, then reduce the consumption to 3-4 teaspoons per day, including sugar contained in the products of your menu.
Proper nutrition for weight loss
Proper nutrition is the key to success on the way to a beautiful figure. If you eat healthy food every day, the body normalizes, the work of all organs improves and, of course, disappear overweight. Diet will help in short time get rid of excess weight, but as soon as it ends and the usual way of eating returns, all kilograms will return at the same speed with which they disappeared. But if you start eating right and take it into a habit, excess weight will go away slowly, but surely and will never come back.
In fact, the proper nutrition menu for weight loss is no different from the above principles for creating a healthy diet. To increase efficiency, it is better to exclude all products from the list of harmful ones. It will also be good to do fitness or sports. Drink more fluids, do not drink salt. The main thing is to make proper nutrition your lifestyle and not to deviate from it as soon as the result of weight loss is achieved.
In order to look beautiful and not gain extra pounds, it is not necessary to starve yourself and diets. You can eat tasty and varied and stay in a good mood. The main thing is to make proper nutrition your lifestyle and sometimes indulge yourself with something harmful, but very tasty.
