Why healthy eating is so important and how to choose the right diet for every day. Healthy eating: what you can eat All about healthy food

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition– this is not a strict, exhausting diet, not a mockery of the body and not depriving it of its joys, this is just a series of rules, if you follow which you can radically change yourself, acquire new useful habits, beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume less a large number of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the number of excess weight. Diabetes, problems with the heart, gastrointestinal tract, and reproductive function are only a small part of the possible diseases that arise when the diet is not followed.

The good news is that last years caring for the condition of one’s body has begun to become fashionable: more and more calls to play sports are being heard from the state, public organizations, organic and dietary products appear on store shelves, and advice on how to eat healthy is distributed in the press.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

Second important rule– remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman weighing 70 kg with a height of 170 cm and little physical activity needs about 2000 kcal per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values ​​are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food from your diet, mayonnaise sauces, products with chemical additives, preservatives, dyes. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

• cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
• fresh vegetables (cabbage, carrots) provide the body with dietary fiber - cellulose;
• legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
• nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
• fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the gastrointestinal tract;
• saltwater fish contains protein and essential omega-3 fatty acids;
• fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
• lean meat - chicken breast, rabbit, beef are a source of protein.

Healthy products should not contain preservatives, artificial colors, palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them; high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

• Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
• Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
• Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
• Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
• Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
• Energetic drinks. Contain a heavy dose of caffeine in combination with sugar and increased acidity, plus preservatives, dyes and many other ingredients that should be avoided.
• Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives instead of nutrients.
• Floury and sweet. Yes, yes, our favorite sweets are some of the most dangerous products. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
• Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
• Alcohol. Enough has already been said about its harm to the body, we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced, healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Green tea is also beneficial, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the more your body receives various microelements, vitamins, and amino acids.

If you really want something forbidden, eat it for breakfast. Of course it's better to refuse harmful products at all, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. Do you want to eat? healthy foods– it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So, let's create a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

• oatmeal, muesli or grain bread;
• kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

• any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
• 100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

• 100 grams of buckwheat or brown rice, flour pasta durum varieties. You can add carrots, onions, peppers to the dish;
• boiled chicken breast;
• Salad of fresh vegetables dressed with a small amount of yogurt soy sauce or flaxseed olive oil.

Afternoon snack, between lunch and dinner - another light meal:

• A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

• 100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
• Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

• A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.

Serving sizes are indicated approximately and will depend on individual parameters - daily calorie intake, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

In recent years, the relevance of a healthy lifestyle has increased. Considering all its advantages, people normalize their daily routine, adjust their diet and give up bad habits. “Zogniks” pay special attention to their diet, carefully monitoring the balance of calories consumed and the number of calories.

Today our resource will help those readers who decide to eat healthy and without harm to their health choose the optimal diet for every day of the week.

Are you interested in this issue? Then be sure to read the article below to the end. We assure you that all the material presented will be useful to every person.

The benefits of proper nutrition and its basic principles

Some foods should be eliminated completely

is the key to a long and problem-free life for any person. Everyone knows this aphorism: “We are what we eat.” He does not exaggerate the importance of diet in people’s lives one bit, so if you want to lead a healthy lifestyle, this phrase should be taken as an axiom and never forgotten.

To eat right, you don't need to take any complicated measures. The main thing is to eat food that does not harm the body. Basically, such products are rich in plant components and microelements.

Proper nutrition is not something boring and difficult to organize. There is no need to give up harmful goodies when selling it - it’s enough not to abuse them. Examples of tasty but unhealthy food include chips, fast food, smoked meats and similar products.

By approaching your diet selectively and wisely, any person will be able to eat tasty, but at the same time beneficial for their health. The most important point in a proper diet is food, which is not surprising.

However, we must not forget about other principles of healthy, proper nutrition. These fully include:

• Eating only with a feeling of hunger and exclusively in natural poses.
• No overeating – it’s better to get up from the table with a slight feeling of malnutrition.
• Organization fractional meals in quantities of 4 times a day.
• Proper distribution of calories consumed throughout the day and their adequate selection.
• Water consumption is normal, but it is advisable to drink the liquid not immediately after meals or as a drink for meals.
• The last meal is “light” and is organized 3-4 hours before bedtime.
• The actual process of eating food should be calm. It is important to chew food thoroughly and in small pieces. Swallowing all or a significant portion of a portion is quite stupid and, most importantly, harmful to health. In principle, nothing more is required to implement proper nutrition.

It is enough to observe and adhere to the principles noted above.

List of “correct” products

The concept " the right product"is an extremely ambiguous definition. In general, it should be understood as all types of food that will be beneficial to the body and will not cause harm to it when consumed.

Such products fully include:

• greens rich in fiber;
• vegetables;
• berries;
• meat;
• fish;
• seafood;
• cereals;
• green tea and some types of black;
• compotes and fruit drinks.

All other products cannot be classified as correct and healthy. Taking them may be harmless, but it must be organized in a dosed and adequate manner.

In addition to the type of food itself, the technology of its preparation should be taken into account. The most useful and correct option would be to eat dishes prepared by boiling, steaming or baking.

You can eat fried, smoked and pickled products, but it is important to do this with extreme caution and always without abuse.

What to give up

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat healthy. The main thing is not to overuse potentially harmful products. What does it mean? It's simple.

You can eat even the most harmful chips and similar foods, but only periodically and in reasonable quantities. In this case junk food will not bring any harm and will allow you to satisfy the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution you can eat:

• chips, kirieshki and similar “pickles”;
• all fried, smoked, pickled and salted foods;
• coffee and black tea;
• lemonades;
• sweets and sugar directly;
• canned products of any kind;
• fatty dairy products;
• bakery and similar products.

Perhaps only from meal replacements, food additives and it is better to avoid sauces completely. Even in small quantities, these products provoke problems in the body’s functioning and are in no way compatible with the idea of ​​proper nutrition. Otherwise, a healthy diet does not require restrictions.

Example of an optimal menu

Without proper nutrition have slim figure not easy…

The optimal menu is what all healthy dieters strive for while adhering to the principles of healthy eating. Most people do not want to lose weight or gain weight, but simply pursue the goal of maintaining their weight at a constant level.

Choosing a good diet is very simple. As a rule, banal compliance with the provisions noted above is enough, taking into account the total calorie content of the foods taken.

As an example of an optimal menu for middle-aged women and men, let’s present the following meal schedule for 7 days:

Monday

• Breakfast: buckwheat, boiled egg, vegetable salad with sour cream or a little butter, green tea with sugar.
• Second breakfast (lunch): apple or banana, glass of milk or kefir
• Lunch: lean meat, vegetable salad, soup, compote.
• Afternoon snack: tea with cookies or something baked.
• Dinner: fish, vegetable salad, green tea with sugar.

Tuesday

• Breakfast: oatmeal with berries, compote.
• Second breakfast (lunch): salad with bread.
• Lunch: buckwheat, chicken, vegetable salad, green tea with sugar.
• Afternoon snack: light sandwich with cheese and butter.
• Dinner: lean meat, fresh vegetables, a couple of boiled potatoes, compote.

Wednesday

• Breakfast: omelet with herbs, green tea with sugar,
• Lunch: puree soup, cutlet, vegetables, compote.
• Afternoon snack: pie with green tea.
• Dinner: lean fish with vegetables, compote.

Thursday

• Breakfast: fried eggs, stewed vegetables, black tea with sugar.
• Second breakfast (lunch): banana.
• Lunch: lean meat, potatoes in any form, compote.
• Afternoon snack: light sandwich with anything and green tea.
• Dinner: lean meat with vegetables, compote.

Friday

• Breakfast: Perlovka porridge, nuts and milk.
• Second breakfast (lunch): any fruit.
• Lunch: turkey fillet, vegetable soup, compote.
• Afternoon snack: bakery product with green tea.
• Dinner: stewed fish, vegetable salad, compote.

Saturday

• Breakfast: , coffee.
• Second breakfast (lunch): grapefruit.
• Lunch: pureed vegetable soup, cutlets with buckwheat, green tea with sugar.
• Afternoon snack: cookies with compote.
• Dinner: lean meat, vegetables, compote.

Sunday

• Breakfast: black tea with sugar, any porridge.
• Second breakfast (lunch): banana.
• Lunch: chicken, any side dish, compote.
• Afternoon snack: any bakery product with milk.
• Dinner: chicken, vegetables, green tea.

When eating according to the menu described above, it is important:

1. Keep its total calorie content at 2000-2600 calories.
2. Get up from the table without eating.
3. Dilute your meals by drinking water.
4. Organize snacks in the form of lunch and afternoon tea in a light mode.
5. Do not give up a small amount of bread and spices when eating main courses.

In principle, there are no difficulties in eating properly. With a competent approach to its implementation and compliance with all the noted principles, organizing a healthy diet is very simple.

Diet for losing weight

Proper nutrition - in the fight against excess weight

The menu discussed above is truly universal, as it can be organized to maintain body weight, to lose it, and even to build muscle. To use this diet for weight loss, it is enough:

• Reduce its calorie content to 1,600-2,200 calories.
• Break up meals up to 6-8 times a day.
• Prepare all dishes only by steaming, boiling or baking.
• Drink 2.8-3.5 liters of fluid daily (preferably green tea and water).
• Limit your sugar intake as much as possible.
• Consume any sweets, cookies and baked goods in very small quantities.
• Additionally, exercise (at least light exercise to speed up metabolism and speed up the process of losing weight).

Adhering to these principles, the optimal menu for maintaining weight can be easily converted into. As practice and people's reviews show, the effect of such a diet is quite significant.

Diet for gaining weight

If your goal is to gain muscle mass, then the menu considered is subject to even less adjustment. For stable muscle growth you will need:

• Increase caloric intake to 2600-3500 calories per day.
• Make sure that per 1 kilogram of body weight you consume at least 1.5-2 grams of protein and 4-5 grams of carbohydrates.
• Also drink plenty of fluids.
• Exercise with weights.
• If necessary, use appropriate supplements (protein, amino acids, energetic drinks and so on.).

As in the case of a diet for weight loss, significant adjustments to the diet do not require. The main thing is to consume the right amount of calories and protein. With systematic exercise, weight gain will not be long in coming.

Perhaps, this is where the most important provisions on the topic of today’s article have come to an end. In principle, there is nothing complicated about proper nutrition.

When organizing it, it is enough to adhere to certain principles and not abuse potentially harmful products. We hope that the material presented was useful to you and provided answers to your questions. I wish you health and a long, happy life!

This video will introduce you to the basics of proper nutrition:

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Proper nutrition not only helps you lose weight quickly, it significantly improves your health and appearance.

PP does not require adherence to exhausting diets.

The most important thing is to maintain a balanced diet and a clear regimen.

PP does not impose restrictions on the daily menu, but simply offers principles that promote nutritious nutrition for the whole family.

What does this mean and how to eat properly

Healthy eating means eating a balanced diet consisting of healthy ingredients. When answering the question of what it is - proper (healthy, rational) nutrition, be sure to note that it is not only specific food, but conscious choice and lifestyle.

When talking about the PP diet, we cannot ignore three aspects:

1. Fasting is not allowed.
2. Rational consumption of products.
3. Availability of choice (variability).

Basic Rules rational nutrition- these are the standards for how you should eat to be healthy, and what your daily menu should be to keep yourself and your figure in shape.

Physiological foundations, principles, basic rules of healthy and rational eating

1. Fractionally - portioned food. The human body needs nutritious breakfasts, lunches and dinners. To avoid annoying feelings of hunger, two light snacks are acceptable.
2. Proper breakfast. Breakfast cannot be neglected: it happens in the morning maximum speed metabolism.
3. Vegetables and fruits are friends for every day. They are rich in vitamins, microelements and fiber. Therefore, they perfectly saturate and help the intestines work. In the spring, when there are few of them, it is worth compensating for this factor with vitamin complexes.
4. If meat, then lean veal and poultry fillet. You should consider the serving size and method of preparation. It is wise to eat meat for lunch, combining it with vegetables.
5. Fermented milk products for every day. All low-fat fermented milk products should be present during PN.
6. Her Majesty is water. With proper nutrition, you need to drink water: it speeds up metabolism, cleanses the intestines and makes the skin elastic: drink 250 ml warm water immediately after waking up.
7. Sugar and salt are enemies. With sugar, an excess of glucose enters the blood, which leads to a false feeling of an empty stomach and, accordingly, to the threat of overeating. Excess salt leads to swelling.

The relevance and importance of PP is that the system, even without diets and physical exercise, is able to maintain excellent health and condition of the body. And if you choose the right products and create a suitable menu, you can gradually lose excess weight and achieve perfect figure. And it will be easy to maintain it provided you eat the right food.

How does it affect human health?

At PP, amazing changes begin to occur in the body: not only health improves, but also a person’s appearance.

At first, when switching to PP, a loss of strength is possible. This means that the body is being rebuilt, mobilizing all its resources for cleansing internal organs. Such a restructuring is perceived by brain cells, in fact, as weakness.

With PP, especially on initial stage, you should reduce your energy expenditure and get more rest. Then the body starts the recovery process, which usually makes itself felt:

• weakness and drowsiness;
• headache;
• fever and cold;
• skin rashes;
• diarrhea;
• irritability.

Important! The main thing is not to stop PP, taking into account the cyclical nature of the body’s work. Day by day your health will improve significantly. Complete restructuring of the body as a result of PN occurs in 1.5-2 months.

Proper nutrition provides a person with the necessary animal proteins and polyunsaturated fatty acids, contributing to:

1. Qualitative growth.
2. Improving mental development.
3. No fatigue.
4. Lack of sleepiness.
5. A noticeable improvement in the condition of the skin, nails, teeth and hair.
6. Normalization of the gastrointestinal tract.
7. Lack of depression and irritability.
8. The appearance of lightness and activity.
9. Improved mood.

Features of a balanced diet

What is healthy food?

A balanced diet does not require much effort and has no restrictions, unlike many diets.

The main thing in such a diet is adherence to the regime and daily consumption of nutritious foods.

Features of a balanced diet include adherence to a number of principles:

Principle	Definition
Energy consumption	Daily energy costs must be compensated energy value products.
Mode	Daily food intake: up to five times, in small portions without snacks. The interval between meals is up to three hours. The last meal is 2-3 hours before bedtime.
Diversity	A wide range of food in different culinary preparations.
Harmlessness	Consumption of fresh and organic products.
Compatibility	Proper consumption of fats, carbohydrates and proteins.
Organolepticity	The appearance of food, its consistency, taste, color and temperature: these indicators affect appetite and digestibility of food.

A balanced diet should include:

• lean meat;
• sea ​​fish fillet;
• vegetables, greens;
• fruit and berry crops;
• nuts;
• dairy products without fat;
• whole grain bread products;
• durum wheat pasta;
• porridge and various bran;
• maintaining water balance.

Important information! Carbohydrates should be consumed before lunch, followed by proteins at the end of the day. The daily norm is 1200-2000 kcal, while 45% of these calories should be consumed in the first half of the day.

For men

The strong half of humanity needs control over their diet. This mainly applies to men who have celebrated their fortieth birthday.

We offer a list of requirements for the male diet:

• increase consumption of complex carbohydrates;
• maintain the fat limit;
• get enough protein;
• eat a lot of fiber.

Important! Often in men, especially after 40 years, hormonal imbalance occurs: testosterone levels decrease, memory deteriorates, and nervousness increases. To avoid this, you need to eat foods with zinc.

For pregnant and nursing mothers

A rational PP system depends on the availability of:

1. Energy value of food.
2. Balanced diet.
3. Rich in vitamins and microelements.

Nutrition during pregnancy is related to the physiology of fetal development. It differs depending on the term and correlates with trimesters:

1. In the first trimester, when the baby is developing, you need to eat four times a day, but in small doses. The daily norm is 2500 kcal.
2. The period of the second and third trimester is the time when the baby has already formed and is growing, increasing in weight. Six meals a day are required, but in small doses.
3. When breastfeeding, a woman should consume daily: 150 g of protein, 100 g of fat and 500 g of carbohydrates. The daily amount of food for a nursing woman is 3500 kcal. You need to eat small meals, up to 6 times a day. It is best to eat before you start feeding your baby.

For children

Balanced nutrition for children is:

1. Consuming the nutrients your growing body needs.
2. Strict diet.
3. Age-related approach to nutrition.

When drawing up a PP menu for a child, you need to consider the following:

1. When a child is active and athletic, his daily calories should be 2400 kcal.
2. At the age of 7 to 10 years, a child is required to receive 2000 kcal per day.
3. Dress salads only with vegetable oil.
4. Meat, fish and fruits are required in the diet.
5. Breakfast with foods containing calcium.
6. Exclude processed meat products.
7. Eliminate soda and fast food.

Important! The child must have energy for growth and development. Therefore children need more nutrients than adults.

When losing weight

The main advantages of PP are that if you follow it, the lost weight never returns. That's why to use this particular technique!

When losing weight, you must follow the following principles of rational nutrition:

1. Limit your sugar intake.
2. Limit salt intake.
3. Replace wheat bread with grain bread.
4. Replace animal fats with vegetable fats.
5. Eat food according to the schedule, often and in small portions.
6. Strictly limit alcohol to a glass of red wine per week.
7. Consume 2 liters of clean water daily.
8. Be sure to have a carbohydrate-rich breakfast.
9. Make food as varied as possible.
10. Do not starve so that the body does not experience stress.
11. Eat plenty of fruits and vegetables.
12. Be sure to eat citruses and pineapples, which burn fat.

When building muscle

To increase muscle tissue, sports trainers advise:

1. A lot of energy for the body contained in carbohydrates.
2. There are many building materials for the body contained in proteins.

Attention! You can ensure stable muscle growth by consuming about 2 g of protein per kilogram of weight daily.

Table of healthy and harmful foods

What should be included in a healthy diet and what should not be there? Here is a table of the TOP 10 healthy and unhealthy foods:

10 harmful foods	10 useful products
Sweets and baked goods	Cauliflower and broccoli (lots of zinc, magnesium, iodine). Reduces the risk of prostate cancer by 50%.
Animal fats	Tomatoes (have cholesterol-lowering lycopene, vitamins, potassium and fiber).
Fatty dairy foods	Kiwi (one kiwi per day = daily requirement of vitamin C). Lots of magnesium and potassium.
Sugary soda and chips (carcinogens and hydrogenated fats that contribute to cancer)	Blueberries (phytonutrients and antioxidants that protect against cancer).
Fast food (food full of carcinogens)	Raisins (nutrition for the heart).
Margarine (transgenic fat) and white baked goods	Black beans (protein and zero saturated fat).
Smoked meats	Cranberry (strengthens gums, normalizes pressure, protects against infections).
Processed meat products	Salmon (Omega-3, high in selenium and B vitamins).
	White cabbage (fiber and vitamin C). Reduces the risk of strokes.
Industrial products with preservatives	Meat (essential amino acids). Eggs (protein, vitamins, rich mineral composition).

Keep this table for yourself so that you always have a list of what you can and cannot eat at hand.

Organization of the diet and approximate menu for the week

When the body has enough nutrients, it functions without failures. Therefore, creating a PP menu for seven days is very rational.

It will be even better if you consult a nutritionist: he will develop a program and a healthy menu based on individual indicators of the body’s condition.

Here is an example of a menu on the PP, which includes healthy products without taking into account their weight at the rate of 1 serving = 250 ml:

Day of the week	Menu
Monday	We have breakfast: breakfast No. 1: oatmeal with fresh berries and cottage cheese with low-fat sour cream; breakfast No. 2: fermented baked milk and one pear. Dinner: steamed buckwheat porridge chicken cutlet, green tea and orange. Afternoon snack: a handful of raisins and nuts. Dinner: drinking fermented milk product, boiled chicken breast with fresh cucumbers.
	We have breakfast: breakfast number 1: cornflakes with low-fat milk, cottage cheese casserole and a couple of hard-boiled eggs; Breakfast No. 2: two pieces of low-fat cheese and a peach. Dinner: vegetable soup, pasta with grated cheese, 1 tomato. Afternoon snack: green tea with cereal bar. Dinner: steamed fish with stewed cabbage.
	We have breakfast: breakfast No. 1: rolled oats with berries, cottage cheese with low-fat sour cream, a couple of eggs; breakfast number 2 – a couple of apples. Dinner: boiled rice with stewed turkey, two pieces of low-fat cheese and one grapefruit. Afternoon snack: one cereal bar. Dinner: stewed fish with vegetables.
	We have breakfast: breakfast No. 1: milk rice porrige, a handful of nuts and a couple of pears; breakfast number 2: natural yogurt. Dinner: mexican mixture made from peas, corn and beans, with rice and stewed rabbit. Afternoon snack: dried fruit compote and one orange. Dinner: a couple of slices of cheese, stewed vegetables with turkey meat.
	We have breakfast: breakfast No. 1: milk omelet, a couple of slices of cheese and cottage cheese with low-fat sour cream; breakfast number 2: green tea with a cereal bar. Dinner: chicken bouillon, steamed vegetable saute and breast. Afternoon snack: matsoni Dinner: vegetable salad with herbs, boiled rice with steam cutlet from veal.
	We have breakfast: Breakfast No. 1: cereal with low-fat milk, omelet with one slice of cheese; breakfast number 2: grapefruit or orange. Dinner: spaghetti with seafood, turkey soup and berry jelly. Afternoon snack: dried fruits compote. Dinner: a handful of nuts, kefir and a cereal bar.
Sunday	We have breakfast: breakfast No. 1: cereal cookies, low-fat milk and cottage cheese with sour cream; breakfast number 2: apple. Dinner: buckwheat porridge with a piece of veal. Afternoon snack: homemade fruit jelly. Dinner: salmon baked in foil and salad of cucumbers, tomatoes and herbs.

Tips and secrets from experts in the field of proper nutrition

Ksenia Drozhzhina, experienced healthy diet specialist, sports instructor

Ksenia asks not to forget that it is useful to have a basic understanding of gynecology, endocrinology and psychology. After all, our desire to “eat” is a psychological problem.

Ksenia Drozhzhina advises you to imagine what you can look like if you eat right and visualize this beautiful image.

Dr. Michael Greger, American nutritionist, scientist and scientific author

Dr. Greger released a CD with the intriguing title “Eat More to Weigh Less,” where he talked about how this principle fits perfectly with a healthy lifestyle.

The doctor pays attention to foods with high calorie content: nuts, tofu, avocados, dried fruits and others. He recommends including them in small doses in your meals. Greger prefers steamed rather than raw foods.

Dr. Komarovsky, a well-known pediatrician and advocate of healthy eating

Dr. Komarovsky offers his principles of healthy eating. The recommendations of a famous doctor are as follows:

1. How much we eat: we need to eat in moderation, without overeating.
2. What we eat: we only need to eat fresh food.
3. Possibility of choice: you need to eat a variety of foods.
4. The principle of the “food plate”: all food should be divided into four parts. A quarter of the “plate” is cereals, a quarter is proteins, the remaining two thirds are vegetables and fruits.
5. Long live water! Drink only clean water, not teas and drinks.

Interesting information! Most nitrates are found in the hard part of vegetables and fruits. In cabbage it is the stalk, in cucumber it is the skin, in parsley it is the stems.

Useful video

Main conclusions: briefly to the point

Summarizing all of the above, I would like to say that it is necessary to approach the issue of choosing food extremely consciously. Its importance and influence on the body is difficult to overestimate.

Healthy food is the key to maintaining good health modern man any age. That's why you need to eat right and benefit your body.

The concept and laws of rational nutrition are far from diets and painful fasting. This is a healthy lifestyle.

You need to transition to PP smoothly, without stress on the body. It should become a daily norm.

The menu can include delicious favorite dishes; there is no need to give up habits.

You should eat small, balanced and varied meals.

It is better to reduce the portion of food by increasing the frequency of consumption. It is useful to get up from the table with a slight feeling of hunger.

A balanced diet is equally beneficial for all categories of citizens: children, women, expectant and nursing mothers, men. It promotes weight loss and permanent retention of the achieved results.

This type of nutrition is useful in building muscle, which is important for athletes.

We can confidently say that, having understood the formula and once embarked on the path of a healthy life, when nothing hurts and there are no problems with weight, you will never want to leave it again.

Healthy eating- the key to a long life, and the child knows this. What do you need to do to live to be a hundred years old? Nutritionists assure that the secret of longevity is a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry in butter and completely eliminate margarine from your diet.

Avoid excessively salty foods.

Instead of milk, consume lactic acid products (kefir, yogurt, fermented baked milk).

Eat meat, fish and poultry freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.).

Eat a fresh vegetable salad or fruit salad every day.

Fresh vegetables

To follow the rules of a healthy diet, it is necessary to limit the consumption of the following products: sugar, pickles, smoked foods, fried foods, fatty pork, products from butter dough, canned goods and preserved foods.

Of course, a complete rejection of “harmful” foods will require a huge amount of willpower, and it’s not a fact that the efforts will be justified: if a piece of cake lifts a bad mood, that’s okay. Stress is much more dangerous for the body than a cake that will help cope with it. Trying to live stress-free, in harmony with yourself is another important rule that shapes our healthy image life.

Don’t forget to eat (preferably daily) all kinds of cereals. They are the main “healthy” product with which it is better to start the morning: it is both tasty and healthy. There is a lot in cereals fiber(which is necessary for proper digestion), minerals And B vitamins, which support our nervous system. In conditions of constant stress, porridge is the best sedative! Cereals are “long” carbohydrates; they will provide the body with satiety and energy until lunch.

Eat right and the results will follow!

What is a healthy diet, how to eat properly, what foods, when and in what quantities should enter our body every day or at least weekly? Such questions have worried scientists since ancient times, and they are still relevant in our time. Moreover, researchers’ views on the benefits and harms of certain products change periodically and often dramatically.

Why do we even need to eat right, what is so healthy about this diet?

• A healthy, proper diet should provide the body with the substances necessary for its growth, normal development and vital functions, and the supply of these substances should be adequate, corresponding to the needs of the organs and tissues of a given person for vitamins and microelements.
• Healthy eating combined with regular physical activity helps reduce the risk of various chronic diseases of the internal organs and endocrine disorders, including obesity, diabetes mellitus, hypertension, coronary heart disease, arthritis and arthrosis, diseases of the gastrointestinal tract and urinary tract.
• A balanced diet is vital for children and pregnant women, nursing mothers and the elderly, athletes, and a healthy diet in each specific case will differ significantly
• A complete, correct menu for every day helps improve physical performance, and therefore increase academic success, mood, and vitality.
• Special dietary nutrition, and in particular the ketogenic diet, as well as a reduction in foods containing gluten and casein in the diet, helps improve health in autism and schizophrenia, and can reduce the number of seizures in patients with epilepsy
• Proper nutrition is of great importance to prevent the development of dependence on alcohol and various psychoactive substances in children and adolescents. A special diet with the inclusion of healthy foods and the exclusion of undesirable foods is also effective for existing alcoholism
• Healthy food helps strengthen the body's defenses, increase resistance to infections and even significantly reduce the risk of malignant tumors.
• By following the basic rules of a healthy diet, you can extend the active years of life, increase its duration, and slow down aging.

1. Correspondence of the caloric content of the diet to the energy expenditure of the body.

• To calculate, you will need knowledge of such anthropometric indicators as height, body weight, waist and hip circumference, thickness of the fat fold, the amount of dry mass and the amount of fat in the body of a given person. In addition, it is important to take into account age and health status, as well as the intensity of physical activity. Moreover, when following any diet (for the purpose of losing weight or gaining body weight, intensive physical activity and for various diseases), it is necessary to ensure the supply of the minimum required amount of energy for the normal functioning of all organs and systems.
  On average, for a person of normal weight who leads a sedentary lifestyle and is not actively involved in physical education and sports, the energy requirement to maintain and improve health is 2000-2500 kcal per day.
• Functioning in a mode of severe energy deficiency (with a daily caloric intake of 800-1100 kcal) for a long time - weeks, months - has a negative effect on the body. Often this diet is used for weight loss. But in this mode, the human reproductive system suffers (the ability for fertilization, conception and normal development of the fetus is reduced), the function of thyroid gland and immunity, mental and physical performance decreases, mood decreases, irritability appears, weakness increases, and constant fatigue worries.
• The body “screams for help,” calling on the owner to come to his senses and return to a nutritious, healthy diet. The situation is aggravated when, along with a poor diet, there is also an increase in physical activity. Calculate how much energy is available to the body with a daily calorie content of 1000 kcal and a daily expenditure of 300-400 kcal while working out in the gym or while walking for a long time? Only 600 kcal per day!!! This is a powerful stress for the body and such amateur activity can ultimately lead to unpredictable and irreversible consequences. Yes, on such a diet you can lose weight externally, that is, the amount of subcutaneous (good) fat will decrease, but visceral (bad) fat will not disappear anywhere.
• Therefore, any decision to lose weight, quickly lose weight by 10-20-30 kg or more should be carefully calculated with a healthy nutrition specialist. An individually selected diet should be complete in all respects, and the reduction in daily calorie content should not be more than 20-30% of the original figure (on average no less than 1400-1600 kcal). Only in this case, nutrition for weight loss will be correct and you can really lose weight, get rid of numerous health problems and not harm your body.

2. A balanced diet, in which the body receives all the necessary nutrients in a certain, correct combination:

• , fats, carbohydrates (in a ratio of 1:1:4 in a healthy person with normal weight and in the absence of concomitant diseases), and with an optimal ratio of animal and plant sources. At the same time, saturated fats should make up no more than 10% of the total calorie content, trans fats should be no more than 1%, and free sugar should be 5-10%.
• The presence of essential amino acids, unsaturated fatty acids in the required quantities (in products, not from the pharmacy), the predominance of slow carbohydrates with low
• A sufficient amount of vitamins A, group B, C, E, K, PP, etc., as well as macro- and microelements - iron, phosphorus, potassium and calcium, iodine and zinc, magnesium, fluorine, selenium...
• With food, the body daily receives pectin and fiber, natural antioxidants - lycopene, polyphenols, tannins and anthocyanins... (mainly with vegetables and fruits, berries, herbs)

3. Limit as much as possible the intake of useless and unhealthy foods:

• Semi-finished products, fast food (store-bought dumplings, sausages, instant soups and bouillon cubes, as well as porridge and noodles that do not require cooking, hot dogs and hamburgers, French fries and chips, sushi and pizza...) – no more than 1 -2 times a month
• Confectionery (cakes, pastries, cookies), buns and white bread made from premium flour, drying, bagels, ice cream, etc. – no more than once a week
• Sugar, honey, jam - no more than 3-5 teaspoons per day (taking into account hidden sugar in store-bought curds and yoghurts, tomato sauce...)
• Chocolates, lollipops - 1 candy every other day for a healthy diet will not hurt
• Salt – 1 teaspoon per day (including additions during cooking). And for proper nutrition, it is better not to add salt to prepared food at all.
• Mayonnaise, ketchups, sauces from the store, as well as low-fat curd desserts and it is advisable to exclude yoghurts from the diet (as a rule, they contain trans fats, sugar, starch, salt, monosodium glutamate, etc.) or carefully select them by reading the composition on the label. Alternatively, you can prepare sauces at home from natural products (olive oil, sour cream and homemade yogurt, spices)
• Carbonated sweet drinks and store-bought juices, sweeteners - it is advisable to avoid them completely, because they have nothing to do with a healthy diet
• Alcohol - limit consumption to no more than 2 units of pure alcohol per day for men and no more than 1 for women (1 unit of alcohol is 30 g of vodka or cognac, 100-120 g of wine or 330 g of beer)

4. Ensure a daily intake of five main types of food into the body (Walter Willett's healthy eating pyramid):

• Carbohydrate foods(6-10 units per day) – bread (preferably black, whole grain) – 1 piece – 1 unit, whole grain porridge (oatmeal, buckwheat, rice) – 1 plate of porridge – 2 units, cereal soup or with the addition of pasta – 1 plate – 2 units.
• Vegetables and fruits (5-8 units per day for a healthy diet) – 1 unit. = 1 medium vegetable or fruit (100 g fresh or stewed vegetables), 1 plate of vegetable soup, 0.5 cups of fruit juice. It is advisable to eat a plate during the day vegetable salad+ a portion of stewed or steamed vegetables + at least 1 apple or orange or 2-3 kiwis. And don’t forget about dried fruits (dried apricots, prunes, raisins, etc.)
• Meat (skinless poultry - 3-4 times a week, veal or lean pork - maximum 1-2 times a week) and fish (2-3 times a week), eggs, legumes and nuts– 3-4 times a week (only 2-3 meals per day) – these products are necessary for proper nutrition
• Dairy(2-3 units per day) - cottage cheese and cheese, milk and kefir, yogurt and homemade yogurt. One unit contains 250 milliliters of kefir or yogurt, 30 g of solid or soft cheese, 50-100 g cottage cheese
• and oils (2-3 units per day) - in one unit - 1 tablespoon of vegetable oil or mayonnaise, 2 tablespoons of butter. Of the vegetable oils, it is better to use olive, flaxseed or rapeseed (for salads and cooking). Butter – 10-15 g per day

5. The best way to cook healthy food– raw (vegetables and fruits), steamed or grilled. If cooking, throw the food into boiling water, close the lid and cook over low heat. Can be baked in the oven and stewed. It is advisable to abandon the frying pan or fry without adding oil.

6. Maintain a proper healthy diet– eating 3-4 times a day at intervals of 4.5-5 hours. For longer periods, use snacks in the form of fresh fruits, dried fruits, nuts or dairy products. The last meal should be 2-3 hours before bedtime.

7. Food should not only be wholesome and healthy, but also tasty and varied.. Reduce portions, but forbid less, allow yourself your favorite and not very healthy treat at least sometimes - 2-3 times a month.

If you understand that you need healthy nutrition, if you decide to change your eating habits, improve appearance and health status, reset overweight or get better, get rid of constant fatigue, digestive disorders, increase mental and physical performance, immunity, you should immediately take up changing your lifestyle.

About how to eat properly, you are in general principles learned from this article. It wouldn’t hurt to contact an experienced nutritionist to develop individual recommendations. But build your own new life you will still be on your own, because proper nutrition is not a passing fad for a fashionable diet, it is for life, only in this case you can regain your health, efficiency, activity and preserve them for many years.

References:

1. WHO recommendations for a healthy diet - https://www.who.int/ru/news-room/fact-sheets/detail/healthy-diet

2. Dietetics. Guide ed. A.Yu. Baranovsky. Peter. 2012