You can stay healthy, attractive and young. To do this, sometimes it is enough to simply adjust your daily diet. Proper nutrition will allow not only to arrange the figure. A competent and careful approach to your own health through rational menu planning will help you get rid of problems with skin, nails, hair and ultimately self-esteem.
The basic principles of proper nutrition for weight loss
Proper nutrition is understood to mean following a rational menu. Every day the body must receive the necessary amount of minerals, proteins, vitamins, fats, complex carbohydrates. Unfortunately, giving up breakfast and having dinner too late, fast food snacks offset the benefits of even the most valuable products. To prevent this, you must adhere to the rules of rational nutrition.
Menu of the week: proper nutrition for women
It is recommended to drink at least 1. 5 liters of clean water a day. It's very simple now. You can install a high quality filter at home, you can order water in large bottles.
It is best to start each day with a glass of clean water, which will normalize the metabolic mechanism and will begin the functioning not only of the gastrointestinal tract, but also the whole body.
It is very useful to eat cereals for breakfast, lunch should be as filling and varied. Dinner should be as light as possible.
Important! The last meal should be moved 1, 5-2 hours before bedtime. This will allow you to welcome the next day refreshed, fresh and rested.
A balanced menu must be drawn up. However, it is not recommended to set strict limits, although you should not be zealous in the use of sweets. A proper diet should have enough protein, fat and carbohydrates. Don't forget to eat fruits and vegetables.
You also need to make your snacks healthy. The best analogues of pastries and fast food will be:
- caramelized fruits;
- honey;
- nuts;
- dried fruit.
Regardless of the time of day, smoked meats, fried and fatty delicacies should be discarded. Stewed, baked and cooked dishes will be more useful for the figure and health.
Another important rule for proper nutrition is to follow a daily routine. The interval between meals should not exceed 4, 5 hours. Otherwise, avoiding overeating is almost impossible. Leading nutritionists recommend eating at the same time. This will allow the stomach to get used to eating at certain times, which in turn significantly improves metabolism.
If you stick to these principles for at least a week, you can feel that your health is improving every day.
Proper nutrition: a menu for every day
Creating a diet for each day of the week can seem difficult. You can use the option below as an example. An alternative would be a photo menu.
Monday
| First breakfast | oatmeal with berries or berries (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
| Cup of coffee | 20 kcal | |
| Lunch | 1 small apple | 52 kcal, 0. 3 g of protein, 0. 2 g of fat, 14 g of carbohydrates |
| Dinner | boiled fish (100 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrates |
| cooked 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 carbohydrates |
| Dinner | skimmed cheese | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Tuesday
| First breakfast | oatmeal with berries or berries (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
| unsweetened tea | 20 kcal | |
| 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 carbohydrates | |
| Dinner | chicken broth (200 grams) | 120 kcal, 6 g protein, 4 g fat, 16 g carbohydrates |
| salad of tomatoes, Chinese 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 kcal |
| 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 carbohydrates |
Wednesday
| First breakfast | oatmeal with berries or berries (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
| a cup of weak coffee | 20 kcal | |
| Lunch | 2 small oranges | 80 kcal, 2 g protein, 16 g carbohydrates |
| Dinner | casserole with cottage cheese (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 carbohydrates |
| 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 carbohydrates |
| Lunch | light natural yogurt without flavors and additives (100 grams) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates |
| small spoon of honey | 95 kcal, 25 g carbohydrates | |
| a cup of unsweetened organic coffee | 20 kcal | |
| Dinner | potato soup with herring (250 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrates |
| afternoon tea | cucumber and tomato salad with sour cream dressing 15% fat (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 carbohydrates |
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 carbohydrates | |
| Lunch | 2 kiwis | 122 kcal, 2, 2 g protein, 1 g fat, 30 g carbohydrates |
| unsweetened green tea | 20 kcal | |
| Dinner | soup with rice and mushrooms (250 grams) in combination with any hard cheese (30 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrates |
| afternoon tea | casserole with cottage cheese with raisins (250 grams) | 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates |
| Dinner | seaweed (100 grams) | 5, 5 kcal, 0, 9 g protein, 0, 2 g fat, 3 g carbohydrates |
| pollock, baked or grilled (200 grams) | 72 kcal, 1 g fat, 16, 8 g protein, 0, 65 g carbohydrates |
Saturday
| First breakfast | omelette of three eggs | 154 kcal, 12 g fat, 11 g protein, 0. 6 g carbohydrates |
| cup of coffee without sweeteners | 20 kcal | |
| Lunch | a few small fruits, like an apple | 52 kcal, 0. 3 g of protein, 0. 2 g of fat, 14 g of carbohydrates |
| skimmed kefir bottle (250 ml) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates | |
| Dinner | low fat cooked fish (100 grams) | 72 kcal, 1 g fat, 16, 8 g protein, 0, 65 g carbohydrates |
| cooked rice (100 grams) | 165 kcal, 3, 5 g protein, 2 g fat, 36 g carbohydrates | |
| afternoon tea | salad of shrimp, herbs and fresh vegetables (200 grams) | 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates |
| Dinner | skimmed cottage cheese (250 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Sunday
| First breakfast | oatmeal on water (150 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrates |
| unsweetened herbal tea | 20 kcal | |
| Lunch | 1 banana | 90 kcal, 1. 5 g protein, 21 g carbohydrates |
| 1 orange | 40 kcal, 1 g protein, 8 g carbohydrates | |
| Dinner | boiled chicken or other poultry fillet (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
| vegetable casserole (250 grams) | 107 kcal, 5 g protein, 8 g fat, 5 g carbohydrates | |
| afternoon tea | cooked shrimp (150 grams) | 95 kcal, 18, 9 g protein, 2, 2 g fat, 0 g carbohydrates |
| tomato juice (200 grams) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates | |
| Dinner | steamed fish cakes (150 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrates |
| garnish - boiled brown rice (150 grams) | 165 kcal, 3, 5 g protein, 2 g fat, 36 g carbohydrates | |
| tomato juice (200 ml) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates |
Attention! You can always afford apples baked with cottage cheese and honey, or a small piece of dark chocolate.
This menu for the week contains a variety of dishes that are also suitable for vegetarians. They can be varied, including the menu when needed. It is advisable not only to follow the recommendations, but also to prepare food yourself according to your mood.
Menu for athletes: opportunities for proper nutrition
The menu for proper nutrition for athletes is slightly different from the standard. The thing is, you need a lot of protein to build muscle. It is equally important to enrich the athlete's diet with carbohydrates that he needs to generate energy.
Important! The sports diet, as a rule, is supplemented with special cocktails, which are taken before or immediately after training.
Menu option
| First breakfast | oatmeal in milk with 2, 5% fat with a spoonful of honey and 30 g of nuts | 550 kcal, 17 g protein, 27 g fat, 87 g carbohydrates |
| Lunch | skim 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 few 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 cakes (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 cup of milk | 150 kcal, 2, 9 g protein, 3, 2 g fat, 4, 7 g carbohydrates |
Proper nutrition for the whole family
Creating a weekly menu with the right and healthy meals will be a little more difficult, as many factors will have to be taken into account.
To make the diet really valuable and correct, it is recommended to take into account:
- the degree of physical activity of each family member;
- age;
- individual characteristics.
If the need to take age into account is quite understandable and understandable, then questions about the degree of physical activity may arise. For example, a man whose activity involves 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 family member will help to 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 anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.
If one of the relatives is struggling with obesity, then you should avoid harmful, high-calorie foods on the menu.
Regardless of individual characteristics, a complete breakfast should be for every member of the family.
Important! After eating, one should feel full or slightly hungry. The effect of oversaturation is unacceptable!
When compiling the weekly menu, it is worth keeping in mind: you do not have to cook all 7 days in advance. Only freshly prepared food gives maximum benefit. This is especially true for cakes, salads and snacks.
Another important rule for compiling a rational weekly menu refers to cooking, taking into account the number of people.
But almost every family will do:
- oatmeal, rice, buckwheat;
- boiled chicken fillet;
- assorted vegetables;
- fruits;
- muesli;
- kefir;
- salads of fresh vegetables and herbs.
Advice! It is important to combine proper nutrition with physical activity. You have to dance, swim, walk, play sports, run, play as much as possible. It is worth giving up eating on the run, in front of the TV, book or 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.
To prevent the appearance of harmful dishes on the family table, it is advisable to make a list of products for the week in advance. An example is shown in the table below.
Fresh vegetables |
|
| Onions | 6 pieces of medium size or 0, 5 kg |
| pepper | 0. 5 kg |
| Garlic | 2 chapters |
| carrots | 7 pieces or about 600 g |
| Cauliflower | 0. 5 kg |
| Broccoli | 0. 5 kg |
| White Cabbage | 1 fork or 2 kg |
| tomatoes | 1, 5 kg |
| potatoes | 2 kg |
| eggplant | 2 parts |
| cucumbers | 1, 5 kg |
| Radish | 300 gr |
| zucchini | 3 pieces of medium size |
| spinach | 0. 5 kg |
| Dill, basil, parsley | 1 wrist |
Fruits |
|
| fresh fruit | 0. 5 kg |
| Bananas | 2 kg |
| oranges | 1, 5 kg |
| tangerines | 1 kg |
| apples | 1, 5 kg |
| Гроздов | 600 gr |
Dried fruits and nuts |
|
| Almonds | 200 gr |
| Dried apricots | 200 gr |
| Raisins | 200 gr |
| Prunes | 200 gr |
Groceries |
|
| Buckwheat | 0. 5 kg |
| Place | 400 gr |
| Oatmeal | 0. 5 kg |
| muesli | 2 packages of 400 g |
| Granulated sugar | 300 gr |
| canned olives | 1 can |
| Cinnamon | 1 sachet |
| Vegetable oil | 200 gr |
| Spices for fish and meat | 1 sachet |
Dairy products, meat, fish and eggs |
|
| beef fillet | 1, 5 kg |
| Chicken breasts | 6 items |
| Chopped meat | 0. 5 kg |
| Eggs | 30 pcs. |
| White fish fillet | 1 kg |
| Red fish fillet | 1 kg |
| Cream | 0. 5 kg |
| Milk | 3 l |
| yoghurt | 3 l |
| Kefir | 3 l |
| Hard cheese | 200 gr |
| Butter | 200 gr |
| Low fat cottage cheese | 1, 5 kg |
Creating such a list and following it will save you not only the problems of compiling a menu, but also the daily trips to the supermarket.