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Menu for lunch and dinner. Proper (healthy) nutrition (PP) - “Is it easy to follow proper nutrition? My own healthy breakfast, lunch and dinner diet

There is a very accurate saying: "We eat to live, not live to eat." There is a stereotype in modern society: healthy food is tasteless. However, this is not the case. Healthy food can be both beneficial and enjoyable.

Balanced - not only a slender figure. The condition of the skin, the functioning of the gastrointestinal tract, the function of the heart muscle and the cleanliness of the blood vessels depend on the quality and quantity of the foods ingested.

The main nutritional problem of modern people is lack of time. Due to the constant rush to work and study, the daily menu is filled with semi-finished products, pastries, and fast food products. The result of regular meals in fast food eateries is obesity, malfunctions of the stomach and intestines.

The main mistakes in nutrition according to the latest research by nutritionists:

• excess of the daily calorie intake - for people whose profession is not associated with heavy physical labor, the daily calorie intake should be within 2000
• uncontrolled consumption of fats - about 50% of the population is overweight because it does not regulate the intake of fat (eggs fried in refined oil, potatoes, fish, meat, lard, dressing salads with mayonnaise or ready-made sauces)
• liquid calories - doctors have long sounded the alarm about the excessive consumption of sweet carbonated drinks, which contain an exorbitant amount of sugar; high-calorie drinks also include alcohol, which additionally whets the appetite, forcing you to consume more food
• three meals a day - the stomach is not designed for large portions of food, and long intervals between meals lead to stagnation of bile
• excess confectionery
• improper food processing - deep-frying destroys the beneficial properties of foods, adding excess fat and carcinogens

People forget that meals should decrease with age, because the metabolism slows down and it is much more difficult to spend the calories received.

The daily menu should have the correct ratio of proteins, fats and. This is the basic rule of a healthy diet. To determine the balance, there is a “plate rule”: it is mentally divided into three parts, of which half of the diet is occupied by vegetables and greens, 25% is given to complex carbohydrates (cereals, legumes), 25% remains protein products.

Basic rules for a healthy diet:

1. There should be 3-4 main meals per day and 2 afternoon snacks (snacks).
2. 75% of food should be consumed for breakfast and lunch, 25% for dinner.
3. It is advisable to distribute meals at the same time.
4. Food should not be excessively hot or cold, the recommended temperature range is from 50 to 10 °, otherwise you can get heartburn.
5. No need to swallow food in pieces: the more thoroughly the food is chewed, the better it will be saturated with saliva, so the products are more easily absorbed by the stomach and upper intestines.
6. You can't skip breakfast. It is advisable to eat no later than an hour after waking up. , weakness, fatigue - all this is the result of missed breakfasts.
7. Sufficient water intake. 1.5 liters of water, taking into account the liquid in fruits and soups, is the minimum rate per day.
8. The last meal should be 3 hours before bedtime. Ideal option: vegetables + fish, vegetables + lean meat.
9. Restriction in salt and sugar. By reducing salt intake, the body gets rid of excess fluid, swelling goes away, and heart function improves. Salt rate - 1 tsp, sugar - 6 tsp. (including salt and sugars already found in foods).
10. It is worth giving preference to vegetable fats, not animals.
11. Do not forget about the benefits of seasonal products: strawberries in December are unlikely to saturate the body.

Proper time management: general principles for getting a lot done

Boiled, baked, stewed dishes will bring the maximum benefit to the body.

Healthy breakfast options

The notorious sandwiches and coffee cannot be called a healthy breakfast. Fast carbohydrates are instantly digested by the body and after half an hour a person will want to eat again.

The leader among all kinds of breakfast options is porridge:

• oatmeal with milk and fruits
• buckwheat porridge with boiled or baked meat with vegetables
• corn porridge with dried fruits
• rice with stewed vegetables
• millet milk porridge with honey and pumpkin

Another popular and healthy product for breakfast:. An ideal low-calorie protein source paired with wholemeal bread and roasted or steamed vegetables. Options:

• Omelet with cheese
• scrambled eggs with tomatoes
• omelet with mushrooms
• fried egg
• hard boiled eggs with toast
• egg baked in potatoes or tomatoes

The latest culinary invention that combines the benefits of oatmeal and eggs: oatmeal pancake. is very popular among those who want to lose weight: 2 eggs are mixed with 2 tbsp. l. oatmeal, add 30 ml of milk, salt, pepper to taste. A well-whipped mixture is fried in a non-stick frying pan or in a regular pan with a minimum addition of oil. For the filling use: cottage cheese, cheese, banana, vegetables, dried fruits, lean meat (chicken, turkey, beef).

Healthy breakfasts are:

• syrniki
• dumplings with cottage cheese
• pancakes from vegetables (zucchini, carrots, pumpkin)
• cottage cheese casserole
• sandwiches from whole grain bread with boiled meat and herbs
• with cottage cheese and raisins in the oven

From drinks it is preferable to drink green tea, compote from fruits and berries, freshly squeezed juices. It is advisable not to overdo it with coffee: no more than 3 cups a day with the addition of milk (to avoid washing out calcium).

Examples of healthy meals

There should be at least 3 hours between meals. Lunch is the most problematic meal since most people don't have enough time for it. Buns, cookies and pies for a worker in a sedentary profession will result in problems with the gastrointestinal tract and obesity. Lunch options at work:

• muesli with milk or yogurt. There is a pitfall here: ready-made muesli is usually high in sugar and preservatives, so you need to study the composition of the product before buying
• seasonal vegetable salad
• fermented milk products: kefir, fermented baked milk, curdled milk
• jacket potatoes
• Lavash rolls with chicken and herbs

Katya Mirimanova's diet: the principle of nutrition, contraindications, benefits, list of products, weekly menu

For a complete proper lunch, muesli alone, of course, will not be enough. For lunch, it is advisable to cook a hot dish (soup, borscht), vegetable salad and meat. However, soups are not useful for everyone: they are not recommended for patients with peptic ulcer or duodenal ulcer, as they increase acidity.

On weekends, dinners familiar to our mentality are perfectly combined: recipes for the week

• buckwheat, pearl barley, rice soup in chicken broth
• borscht on lean pork or beef broth
• pickle
• mushroom soup or with beans
• mashed potatoes, chicken pilaf
• stewed potatoes with meat
• baked fish with cheese
• vegetable casseroles
• durum wheat pasta
• grilled chicken fillet with vegetables in the oven
• beans with tomatoes in soy sauce

For dessert, you can allow healthy sweets: marmalade, marshmallows, marshmallows, dark chocolate (of course, in reasonable measures).

Healthy dinner: options

A healthy dinner should have maximum benefits and minimum calories. It is not recommended to eat cereals (except buckwheat) at night: they split for a long time, can create heaviness in the stomach. But it’s also not worth having dinner with kefir alone: ​​fasting provokes excessive production of gastric juice and bile, which negatively affects the digestive system, up to the formation of an ulcer or gastritis.

The following dishes will bring the greatest benefit at dinner:

• vegetable or potato puree
• vegetable casserole with cheese
• pasta with baked lean poultry meat
• unpeeled brown rice with seafood
• vegetable stew from seasonal vegetables (cabbage, zucchini, onions, carrots)
• zander, cod, pollock, tuna, carp baked in foil
• rabbit meat in the oven with vegetable salad seasoned with vegetable oil
• pumpkin casserole with cottage cheese
• omelet with herbs and tomatoes
• spaghetti and caesar salad
• lasagne with vegetables or minced chicken or turkey

It is useful to add hot spices to dishes prepared for dinner: they stimulate, speed up the metabolism and breakdown of food. Salads are perfect for an evening meal: in summer from tomatoes, cucumbers, bell peppers, in winter - from boiled beets with prunes, carrots with nuts, fresh and sauerkraut.

For a healthy salad dressing, it is better to use olive oil, low-fat sour cream or unflavored yogurt. For dessert, you can make smoothies with berries, cottage cheese pastries with fruits or berries.

Before going to bed, it is allowed to drink green tea with honey or a glass of kefir: such drinks will only benefit the body.

Ideal time for a small afternoon snack: 1.5 hours after breakfast and a couple of hours before dinner. It is advisable to eat a nutritious product, but a small portion. Right snack options:

1. . When using nuts, the main thing is not to overdo it with their quantity. This is a high-calorie product with saturated fatty acids, the list of useful ones includes: walnuts, almonds, hazelnuts, cashews, pistachios. Preference is given to unsalted nuts.
2. . An alternative to candy and a great refresher for the mind. In addition, dried fruits solve problems with the gastrointestinal tract: dried apricots and prunes help with constipation. As a snack, dried bananas and apples, raisins and figs are suitable.
3. Fruits and berries. Apples and grapes are not the best option to satisfy your hunger. They whet the appetite, causing intense production of gastric juice. Bananas, raspberries, pears, peaches, oranges, grapefruit will bring more benefits.
4. Cheese. A great option for a snack, especially cheese varieties up to 15% fat: brynza or Adyghe.

Prohibited Products

Prohibited products include instant products: mashed potatoes and noodles in bags. Surrogate food is stuffed with preservatives, flavor enhancers, sugars, trans fats and other chemicals. Among the foods that need to be eliminated from the diet, there are:

• Chips. This also includes french fries. There are absolutely no vitamins in these products, only carbohydrates, fat, flavor substitute, dye and a huge amount of salt.
• Carbonated drinks. The constant use of water with dye causes allergies, carbon dioxide contributes to the development of gastritis. The amount of sugar in one bottle exceeds the daily allowance.
• Mayonnaise. As well as sauces, ketchups, which are sold in stores. In addition to fat, they can be found in genetically modified components, sweeteners, dyes. The abundance of mayonnaise on the table provides blockage in a short time.
• Lollipops and gummies. All the same chemical composition and excess sugar. It is strictly forbidden to give such food to children, so as not to earn caries, obesity and diabetes.
• Fast food. Addiction to fast food turns into sad consequences: disturbances in the functioning of the digestive organs, problems with blood vessels.
• Bouillon cubes. A useless product stuffed with monosodium glutamate, which, according to recent studies, provokes the growth of cancer cells.

In addition to harmful products include sausages, margarine, white bread.

I would like to debunk the myth that proper nutrition costs a lot of money. Cereals and dairy products do not cost a lot of money, but they bring the body.

Aug 17, 2016 Violetta Doctor

Today we are used to talking about proper nutrition in the context of various ways to lose weight. In fact, proper nutrition is not a diet. Absolutely every person who cares about their own health needs to pay due attention to their diet. After all, the quantity and quality of food directly affects our well-being.

Wholesome nutrition is the key to health

Satisfying hunger is one of the basic human instincts that guarantees the maintenance of life. That is why it is extremely important what we eat, at what time and in what quantities. The food you eat has a direct impact on your health. Improper nutrition is fraught with a violation of both individual human organs and the whole organism. Such deplorable results can be caused by both food that is defective in its composition, and its deficiency or excess. Therefore, it is very important to pay due attention to your diet.

What is the essence of proper nutrition?

The most important thing is to follow the regime, adhering to certain principles, and to ensure that the products entering the body are fresh and of high quality.

When shaping your daily diet of proper nutrition, rely on simple rules:

1) Every day you need to eat five food groups:

• cereals, cereals;
• fresh fruits;
• meat, offal, eggs;
• vegetables;
• dairy products.

In order for nutrition to be healthy, it is important control the balance substances entering the body. By eating one product from each group daily, you can easily achieve this.

2) Need share products for breakfast, lunch and dinner.

For breakfast, it is better to eat dairy products, grains or cereals. Lunch is meat and fresh vegetables. For dinner - lighter, but satisfying foods (fish, stewed vegetables, dairy products).

3) You can not refuse snacks

Snacks- This is a second breakfast, afternoon snack, late dinner. The names are different, but the essence is the same. You can snack on fruits, juices, vegetables, dairy products.

The principles of proper nutrition

Breakfast

Breakfast is always a must, no matter what. Make it your habit. Just like brushing your teeth in the morning. A proper breakfast will give you a huge boost of energy for the whole day. If it’s hard to eat in the morning (“a piece doesn’t fit in your throat”), try not to eat too much in the evening. Those who do not clog the stomach at night have breakfast in the morning with great pleasure.

Water

Do not neglect plain clean water. You need to drink a lot (at the rate of 30 ml per 1 kg of weight). Be sure to drink a glass of water in the morning on an empty stomach. Drink it between meals. It might not be easy at first. Then introduce gradually. After just a couple of weeks, water will become your favorite drink.

Frequent meals

You need to eat in small portions, but often. Excellent option: breakfast, second breakfast, lunch, afternoon tea, dinner, second dinner. It turns out, three main meals and two additional. The ideal meal plan that keeps you full throughout the day and prevents you from overeating or undereating.

Last meal 2-3 hours before bedtime

Not eating after six in the evening, if you go to bed at two in the morning, is fundamentally wrong. This approach has nothing to do with proper nutrition. Eating after six is ​​not only possible, but also necessary for those who fall asleep very late. Do not eat up 2-3 hours before bedtime - that's what's really important.

Fats are not harmful

Fats are vital for any organism. By excluding them completely, you run the risk of serious health problems. It is necessary that the body receives at least one gram of fat per kilogram of body weight.

Carbohydrates are not terrible

There are two types of carbohydrates: fast and slow. Slow ones charge the body with energy. If you eat them in small quantities, you may simply not have enough strength, high fatigue will be noticeable. Eat three grams of carbohydrates per kilogram of weight per day.

Proper nutrition. sample menu

Breakfast

slow carbohydrates, proteins and fats.

Slow carbohydrates: any cereal, whole grain bread (may be marked "no flour").
Proteins: meat, fish, seafood, eggs (you can make an omelet or scrambled eggs), legumes, tofu.
Fats: cheese, dairy products, any oily fish, vegetable oils, nuts, avocados, linseed oil, olive oil, fish oil.

Lunch

Cottage cheese, cottage cheese casserole, cheesecakes, kefir, vegetables, fruits, berries - any product of your choice.

Dinner

Must include: meat, grains and vegetables.

Instead of meat, you can eat liver, fish or seafood, replace cereals with durum pasta. Vegetables can be consumed in any form: fresh, in a salad, baked, steamed or grilled.

afternoon tea

Cottage cheese, cottage cheese casserole, kefir, vegetables, vegetable salad, nuts and fruits until 16:00, a sandwich: bread and chicken or liver pate - any product of your choice.

Dinner

Must include: protein and fiber.

Protein: chicken, turkey, seafood, lean fish, eggs, scrambled eggs, cottage cheese.
Fiber: Green vegetables, steamed or grilled vegetables, but not starchy.

late dinner

Any dairy product of your choice.

• Fruit must be consumed before 4:00 pm.
• Don't change your eating habits drastically. This can adversely affect health, lead to stress and a nervous breakdown. Give up unhealthy foods gradually.
• Balance is the main principle of a healthy diet. Try to keep your food varied.

Starting to eat right, you can quickly get rid of many unpleasant diseases, strengthen the body and prolong youth.

Proper nutrition is one of the most important priorities in management. And today we will analyze what should be proper breakfast, lunch and dinner.

Proper breakfast

When we wake up, the first thing we should do is drink a glass of plain water. This is necessary not only in order to replenish the water reserves in the body (after all, after a night's sleep, the body is dehydrated, and it needs to replenish its fluid reserves), but also to prepare the intestines for the first meal - breakfast.

Proper breakfast should include an abundance of slow carbohydrates. It can be various cereals: oatmeal, rice, buckwheat (depending on your individual preferences). Also in the morning the body needs vitamins - you can eat some fruit: an orange, a banana, etc. You can also add protein to breakfast, but in a small amount. For example, the ideal option would be to eat a couple of boiled eggs.

Thus, an example of a proper breakfast is as follows:

• oatmeal (100g)
• 2 boiled eggs
• 1 orange

Remember Breakfast is the most important meal of the day! It is breakfast that energizes you for the whole day and contributes to the correct mood of the metabolism in the body.

Proper lunch

In the middle of the day, when the body is full of energy, you can already include more protein foods in your diet. After all, protein is the main building material that makes up all the cells of the body. Even at lunch, you need to add a little fat, because. fats also play a big role in the body, we need them for the production of various hormones and for proper metabolism. Also, for proper bowel function, you need to add fiber, which is found in large quantities in vegetables.

A proper lunch might look like this:

• rice porridge (150g)
• turkey meat (100g)
• 1 st. l. olive oil

Never skip lunch! If you get insufficient energy in the middle of the day, then it is very likely that you will simply overeat for dinner in the evening, and all the excess energy will be transformed into body fat at night.

For dinner, you should eat as few carbohydrates as possible, because. the body needed energy during the day, and in the evening we practically do not need carbohydrates. However, completely abandoning carbohydrates is also wrong, because. before the next meal (breakfast) it will take quite a long time, and the body, although a little, but consume energy during sleep. Therefore, the ideal option is to eat the slowest carbohydrates. (for example, buckwheat porridge) in a small quantity, 50 grams, no more.

Also, do not forget about proteins - at night the body restores cells, and for this it needs building material - proteins.

We will also need fats, because. at night, the peak of the production of various hormones occurs, and for this the body requires omega-3-6-9 fatty acids. Therefore, you can add a teaspoon of linseed oil. It contains a large amount of omega-3s, and a teaspoon of olive oil, which is rich in omega 6-9.

And you can add fiber for proper bowel function.

A proper dinner might look like this:

• buckwheat porridge (50g)
• chicken breast (100g)
• slicing of a pair of cucumbers and tomatoes
• 1 tsp flaxseed and 1 tsp. olive oil

It should also be noted that you need to have dinner no later than 2 hours before bedtime. This is due to the fact that the work of the intestines slows down a lot at night, and if you eat right before bedtime, then the food most likely will not be completely digested, and this may cause discomfort and unpleasant bloating in the abdomen.

At the end

These were the main meals. You can also add another afternoon snack at your own discretion, or if you are actively involved in sports, then the number of meals can be increased to 5-6. But the basic rules will be the same as described in the article. Breakfast (beginning of the day) - an abundance of carbohydrates, lunch (midday) - carbohydrates and proteins, as well as the addition of fats. Dinner (end of the day) - proteins and a very small amount of only slow carbohydrates, and also very little fat.

Well, now you know what the right breakfast, lunch and dinner should be!

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Content:

What is proper nutrition. Basic principles and rules for the formation of a diet for the whole family. Menu examples.

The issue of healthy eating should be in the first place for every person. Health, life expectancy and daily mood depend on it. The problem is that when choosing food, many do not proceed from the benefits of the products used, but from the current budget. It is believed that a weekly proper nutrition menu for the whole family is expensive and inaccessible to a person with an average income. But this is a mistake. With the knowledge of a number of rules, it is not difficult to create a healthy and budgetary diet.

Below are the main principles of this process, as well as the best recipes for a healthy diet for every day - breakfast, lunch and dinner. But more about everything.

Which menu should be considered correct?

The phrase "proper nutrition" confuses many people. It is not always clear which food falls into this category and what criteria should be followed in the process of compiling a menu for a week. The rules are as follows:

• Useful elements. The food taken should supply the body with a complete set of vital substances - proteins, carbohydrates and fats, as well as trace elements and vitamins. This criterion does not include crackers, chips, soda water and other "harmful things" - they should be excluded immediately.
• Hunger. After 15-20 minutes after eating, a feeling of fullness should come. But be careful - it is recommended to get up from the table slightly hungry.
• Mode. It is important that between each meal the time interval was no more than three to four hours. If you take long breaks, then this leads to overeating and the deposition of excess fat. Do not be afraid of fractional nutrition - the stomach quickly adapts to the new regimen and better absorbs the incoming nutrients.
• Sweets. To satisfy the needs of the soul, it is allowed to include sweets in the diet, but not more than once or twice a week.
• Cooking rules. Priority should be given to food that is cooked by boiling or stewing. Smoked or fried foods are harmful to the body.
• Carbohydrates. A balanced menu for the whole family should include complex carbohydrates. Their advantage is the gradual breakdown and nutrition of the body with energy. The intake of such carbohydrates eliminates a sharp jump in glucose and, as a result, a constant feeling of hunger. After eating the right food, a feeling of satiety comes faster.

The rules discussed above are of a general nature. It is also worth considering a number of principles that allow you to make a budget menu without errors:

• Breakfast. Before the first meal, it is recommended to drink 200-250 ml of liquid. Thanks to this simple action, it is possible to prepare the gastrointestinal tract for work. Further, during the day, the body should receive at least 1.5-2 liters of water.
• Lunch. It is desirable that the second breakfast includes sour-milk "representatives". It can be kefir, yogurt, cottage cheese and other products. As an alternative - vegetables, dried fruits, fresh fruits or nuts.
• Dinner. It is important that at lunchtime the body receives several types of proteins - vegetable and animal. In addition, complex carbohydrates should be added to the diet here.
• afternoon tea. Many overestimate the importance of an afternoon snack. In fact, after a couple of hours after dinner, it is enough to have a small snack.
• Dinner. In the evening, there should be dishes with a sufficient amount of protein on the table, carbohydrates and fats can be excluded. It is worth including foods such as cottage cheese, fish and meat (low-fat varieties). Remember that it is forbidden to make dinner late - food should enter the stomach no later than 1-2 hours before going to bed. At the same time, you should not lean on heavy dishes.

Rules for compiling a menu for a growing organism

Parents often wonder how to make the right nutrition for a child in adolescence, when organs and systems need a complex of useful elements. At the age of 12-17, the body is actively developing, so diets during this period lead to serious health problems and problems with being overweight in the future. So how to make a healthy diet for teenagers? Here it is worth adhering to a number of principles:

• If the child is prone to obesity, then the menu should be food with a small amount of calories. Thanks to this, it is easier for the body to process food into energy without the risk of storing fat in problem areas. At the same time, it is forbidden to reduce calories by more than 20% of the norm.
• When compiling a weekly menu, it is worth considering that breakfast should include foods with proteins and carbohydrates. A hot drink is a must. In the process of breakfast, metabolic processes are activated, so the calories received are spent on movement, without the risk of storing excess fat.
• It is recommended to cook porridge for breakfast with water (in extreme cases, with milk and water). Pieces of fresh fruit or dried fruit are great as sugar substitutes. The ideal option is oatmeal or buckwheat porridge.
• Lunch is next in importance after breakfast. It is also worth including dishes with proteins and complex carbohydrates.
• afternoon tea. Proper nutrition should include dairy products. You can also add a light salad or fruit here.
• If you are overweight, it is better to refuse bread. Only whole grain bread can be added to a balanced diet.

Menu rules for the whole family

If the main task is to create a menu for a week for a healthy diet, providing the body of each of the household with useful elements, then it is worth considering the following rules:

• 40% of the nutritional value of the daily diet should come from the morning meal. It is forbidden to skip breakfast. It is better to start the morning with cereals that cover the need for energy, improve metabolic processes and have a positive effect on the gastric mucosa.
• At the end of the morning meal, you can drink green tea or dried fruit juice.
• Pay special attention to lunch - it should be complete (proteins and complex carbohydrates). You can include soup - chicken, meat, vegetable, and so on. Compote or tea is suitable as a drink.
• Dinner should be saturated with proteins by including low-fat fish or meat dishes in the diet. At the same time, dinner recipes are compiled so as not to overload the stomach with food - at night the gastrointestinal tract should rest. As an addition, salads that are dressed with olive or linseed oil are suitable.

In order for the body to receive the full range of useful elements, it is recommended to review the menu periodically, adding new ingredients to it.

Why make a diet for the family and how to do it?

Many people have no idea how to create a proper nutrition menu for the family and why do it at all. There are five reasons for this forethought:

1. When drawing up a plan for the week, it is easier to choose foods that will least hit the family budget.
2. With advance planning, it is easier to take into account the needs and characteristics of the body of each family member. At the same time, it is worth focusing on the benefits of products.
3. When you have a weekly menu with recipes in front of your eyes, it's easier to make a list of the required products and buy them in the store in advance. This approach avoids impulsive purchases in supermarkets that violate the integrity of the family budget. It is difficult to find a hostess who does not "be led" by the auction item every time she visits the store.
4. Advance planning is a chance to exclude harmful foods from the diet (sausage, fast food, and others).
5. With the help of a nutrition plan, you can achieve your goals faster - lose weight or raise healthy children.

When planning a menu for the whole family, use the following tips:

• Consider the preferences of each of the family members, as well as financial capabilities and seasonality of products.
• Try to include the following foods in your diet - vegetable oils, dairy products, poultry, meat, berries, vegetables and fruits, unleavened bread, seafood, and so on.
• The form of the menu can be any - in electronic or handwritten form. The main thing here is convenience.

What foods should be in the diet?

When deciding how to make the right nutrition for yourself and usefully feed your family, you should deal with the main nuance - what foods are considered healthy? This point has been partially considered above, but we will dwell on it in more detail. So, in the diet should be:

• Protein food animal origin - meat, poultry, fish, eggs. From meat, give preference to turkey or chicken (low-fat pork and veal are allowed). Most of the fish should be marine.
• Greens and vegetables.
• Fats- olive and linseed oil, nuts.
• Fruits(but not too many).
• vegetable proteins- Primarily beans.
• Milk products- milk, cottage cheese, kefir. Preference should be given to products with a low fat content.
• Cast sweet- dried fruits, marshmallows, marmalade.
• Unleavened or whole grain bread.

Sample diet for every day

To make the right nutrition, it will be useful to have an example of a menu for the whole family in front of your eyes. It is worth noting that there can be thousands of options.

An example of a balanced diet for a week:

The army menu for the week is also popular. It includes the following dishes:

• buckwheat with stew;
• kulesh;
• army bigus;
• grated pearl lettuce;
• army sandwich.

In this case, it is worth observing a number of rules:

• eating 4-6 times a day;
• after the completion of the meal 30-40 minutes to rest;
• the interval between meals is 3-4 hours;
• refusal of alcohol;
• the menu is extremely varied.

In general, the main thing is to be careful when compiling a diet and place the main emphasis on the following criteria: benefits for the body, accessibility for the wallet and taste.

It’s great when all family members are ready to switch to proper nutrition, because in a couple of months it will be possible to observe with pleasure dramatic changes in appearance, health, attitude and an increase in the level of comfort of one’s own life. Of course, at first it will pull with terrible force on smoked meats, harmful sweets and saltiness, and sometimes not because you want to, but simply because "the forbidden fruit is sweet."

What can you do, that's the way people are. But even if you easily give up forbidden pleasures, you still have to work to ensure that the pre-compiled exemplary menu of proper nutrition pleases you with such dishes that are easy and quick to prepare, but at the same time preserve the benefits of all products as much as possible and are distinguished by excellent taste qualities.

Breakfasts

For breakfast, nutritionists unanimously recommend eating cereals - they are hearty, nutritious and rich in useful vitamins, minerals and trace elements. But you must admit - eating the same dish in the morning, even if made from different cereals, is boring.

Therefore, we will try to diversify our diet, making the usual cereals original and unusual, or even replacing them with other dishes. For example:

Dinners

Traditionally, lunch consists of a first course, a second course and a salad. With proper nutrition, it is preferable to cook first courses without frying, it is better to stew, steam or bake second courses (grilling is also welcome), and in salads, it is better to replace mayonnaise dressings with low-fat sour cream, and vinegar with lemon juice. Given the basics of proper nutrition, the menu may include the following dishes for lunch.

First meal

What to cook first, if the usual borscht and chicken noodles are already tired?

Main dishes

Usually, those dishes that are served as a second course can also be safely served as dinner, however, in the evening it is also advisable to supplement them with some kind of salad, herbs or simply chopped cucumbers, bell peppers.

Dinner

• 
  
  This amazingly simple dish turns out so tasty and beautiful that it is quite worthy of a festive table.
  For 4 servings we will need:
  1. 500 grams of potatoes,
  2. 400 gr. chicken fillet,
  3. 400 gr. champignons,
  4. 4 medium sized tomatoes,
  5. 300-400 gr. hard cheese,
  6. Sour cream or lean mayonnaise.
  7. Spices, salt and pepper
  8. Greenery
  We cut all the ingredients equally - into slices. Lubricate the bottom of the pots with sour cream, put the fillet first, then the mushrooms, a little more sour cream, then potatoes, tomatoes and sour cream again. Sprinkle generously with cheese on top. Don't forget to salt and pepper. And now we put our pots in a preheated oven for 40-50 minutes.
  
  
• Fish stew with vegetables
  For this easy-to-prepare dish, we need 500 grams of fish fillet, which we cut into cubes, 30 grams of carrots, cut into strips, 200 grams of onion, cut into half rings, and 2 tbsp. tomato paste, 4 bay leaves and black peppercorns.
  First, stew onions and carrots in vegetable oil along with tomato paste. After 10 minutes, add the fish fillet, spices and 500 ml of hot water. Cover with a lid and let simmer for 40 minutes.
  
  

Baked chicken breast with vegetables and an apple for a festive table
For 2 servings of the finished dish, take 250 grams of chicken breast, 200 grams of broccoli, 2 medium potatoes, 2 apples, egg white, green onions, vegetable oil, 2 tables. tablespoons of low-fat sour cream, and for an apple - honey, 2 tsp each. raisins and nuts.
Dip chicken breast in protein and bake at 180C for about 20 minutes. Potatoes also need to be baked with vegetable oil and sour cream, and steamed broccoli. In apples, remove the core and fill with nuts, raisins and honey, then bake in the oven for 45 minutes. The dish is served on a large plate and topped with green onions.

For this Italian dish, take 2 eggplant, tomato and garlic cloves, a couple of tablespoons of olive oil and a mixture of Italian or any other herbs.
In a baking dish, greased with oil, lay out layers of 1 cm thick sliced ​​​​eggplants, then tomatoes (0.5 cm thick). Sprinkle vegetables on top with oil, add chopped garlic and spices. After that, you need to bake the dish in the oven for 50-60 minutes, and sprinkle with cheese and grated herbs before serving.



For two servings of this dietary and healthy dish, take 1 onion, 250 grams of broccoli, 250 grams of shrimp, 200 grams of spaghetti, 2 cloves of garlic and 2 tbsp. olive oil.
We divide the broccoli into inflorescences and boil for 10 minutes, after which we chop into even smaller inflorescences. Peel the shrimp and bring to a boil, then set aside. Saute chopped onion in heated olive oil until golden brown, then add garlic, after a couple of minutes - broccoli, as well as a little broth in which cabbage was boiled so that the mixture resembles a sauce.
Boil the spaghetti shortly before serving and, when ready, immediately pour over the broccoli sauce and put the shrimp in the center of the plate.

Salads for lunch and dinner

Appetizers and salads play a special role in proper nutrition, and when compiling a healthy nutrition menu for a month, you should try to include salads from a wide variety of seasonal vegetables, fruits and herbs. By the way, fruit salads are great both as an addition to lunch and as a second dinner, when you want to eat, but you don’t want to eat up at night.

If you didn’t know how to diversify and how to make a proper nutrition menu, we hope that with our recipes the task is greatly simplified. Now you will prove to your family that proper diet food can be incredibly tasty.

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