Today, healthy eating is a very common and popular topic. The internet is just full of tips and recommendations, however, following them without thinking is unreasonable and simply unhealthy.
Therefore, when compiling a proper food menu, you should consult a dietitian. And in general, it will not be superfluous to study the special literature on this subject. The main thing is to use reliable sources. For example, the World Health Organization regularly addresses the topic of proper nutrition in its methodological materials.
So, the specialists of the organization presented 10 principles that will make any diet more useful:
- A varied diet enables the body to receive the full variety of nutrients;
- Whole grains favorably affect the intestinal microflora, improving its performance;
- Fruits, vegetables and nuts are the best snack options;
- One teaspoon of salt per day is the daily rate for an adult, so it is better not to salt less than the excess;
- It is necessary to monitor the level of sugar consumed, also pay attention to the so-called hidden sugar;
- Moderate consumption of fatty foods;
- In the daily menu, it is better to give preference to fish or poultry, limiting the consumption of red meat;
- Ready-to-eat foods are a cocktail rich in trans fats, salt, sugar and a wide variety of artificial additives;
- Fried foods will never be healthy;
- Alcohol in any quantity is harmful to health.
Of course, the tips in this manual do not contain specifics, so a proper food menu cannot be compiled based on them. But to use it as a guide for further work - you can quite successfully.
Furthermore, the best option when choosing a new diet is to consult a nutritionist. A doctor with such training will give a professional opinion and design a menu that will be not only healthy but also nutritious and delicious. And today it is not necessary to visit clinics for this. Many nutritionists hold open lessons and seminars where they share their secrets and teach them to others.
How to make a proper food menu?
The first step towards a healthy diet is the menu. After all, it is the list of "allowed" products that will determine the variety of dishes, the food system.
Nutritionists are guided by several key principles when compiling a proper food menu:
- Meat in the diet should be combined with vegetables and fruits;
- For proper functioning, you should consume approximately 100-150 grams of protein per day;
- If desired, sweets can be included in the diet. But it is important to remember that their use should be strictly calculated according to the amount of sugar and you should not eat cakes in the afternoon;
- Canned and semi-finished products, all kinds of sauces, as well as representatives of fast food under the strictest prohibition;
- The Food Pyramid is a great way to organize your meals to guide you.
In addition, when compiling the menu, it is important to focus on the time intervals between meals. Depending on their duration, the saturation of dishes with certain elements is determined. But there are also fairly general rules. For example, breakfast is best half an hour after waking up, and dinner is about three hours before bedtime.
Features of a diet plan for weight loss
It is important to understand that the nutrition plan also depends on the goals being pursued. So we can distinguish a nutritional plan for children, a nutritional plan for various diseases, an athlete's nutrition plan before competitions and, of course, a diet plan for weight loss.
As a start, we emphasize that weight loss is impossible without proper and balanced nutrition, and the latter has never implied existence with water and vegetables. Thus, we return to the principles of the WHO - a variety of foods offers the full range of beneficial elements for the human body. This rule should be taken into account when compiling the menu.
In addition, if you want to lose weight with the right diet, you need to follow a few other rules:
- You need to eat at certain time intervals, then the body will develop a regimen;
- Food should be partial, the most optimal option is 5 times a day;
- When planning meals, you can not go against your lifestyle. Rather, on the contrary, the menu should suit her.
Thus, we have two options for a diet created for those who wake up early and late:
| Larks nutrition regimen | How to eat for "owls" | ||
|---|---|---|---|
| 7. 00 | BREAKFAST | 10. 00 | BREAKFAST |
| 10. 00 | The first snack | 13. 00 | The first snack |
| 13. 00 | dinner | 15. 00 | dinner |
| 16. 00 | The second snack | 17. 00 | The second snack |
| 19. 00 | dinner | 20. 00 | dinner |
Another feature in compiling a weight loss menu plan is counting calories. To do this, you need to keep a record of all the foods eaten during the day. And today it is quite simple to do so, because there are a large number of special applications for such purposes.
How to plan meals for each day?
Proper nutrition planning is a time-consuming process, the preparation of which should take into account the following:
- The ratio of proteins, fats and carbohydrates - may be different depending on the goals pursued. For example, during the so-called "drying" it is recommended to increase the percentage of protein consumed;
- Overall calculation of calorie content - while the required daily dose of calories, which varies depending on age and lifestyle, should be evenly distributed;
- A variety of products that correspond in terms of nutrient content and calorie content - only the right and balanced diet can give the result. Refusing to eat will only harm your health.
It is also necessary to keep in mind that "unplanned" food should not be taken as a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. Another hurdle may be new diet foods. For example, during the diet, it is best not to experiment with new flavor combinations, as they can also negatively affect the diet.
It is possible to learn more about the rules of nutrition, the principles of forming a reasonable diet in diet courses.
Summarizing all the above, we can conclude that the following product categories should be the basis of a proper food menu:
- Chicken;
- Turkey;
- Fish;
- Seafood;
- Eggs;
- Dairy;
- Fruit;
- Vegetables;
- Greens;
- Nuts;
- fara;
- natural spices;
- spices;
- Products with whole grains;
- legumes;
- Olive oil, flax, corn, sesame.
It is necessary to exclude from the diet:
- Sausage;
- Smoked products;
- Canned food;
- Snacks in vacuum packaging;
- Semi-finished products;
- Salca;
- Foods ready for microwave heating;
- Fast food;
- Carbonated drinks;
- Juices in packets.
Separately, it is worth noting that salted nuts do not belong to the right food, like any product that contains an increased level of spices, additives and aromas. As for confectionery products, they should be reduced to a minimum, and the composition of such products should also be treated responsibly. For example, you probably have an oatmeal muffin for breakfast.
weekly nutrition program
In general, a healthy balanced diet can be quite varied, so it is quite possible to develop a menu where there will be new dishes every day. We present an example of a menu for a week in accordance with all the recommendations given earlier:
| Days of the week | BREAKFAST | dinner | dinner |
|---|---|---|---|
| Monday |
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Baked fish, vegetable salad as a side dish. |
| Tuesday |
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| Wednesday |
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Chicken fillet with roasted vegetables. |
| Thursday |
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Lean beef pita, lettuce, sauce - natural yogurt, garlic and dill. |
| Friday |
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| Saturday |
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Couscous with carrots, onions, corn, peas. |
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| Sunday |
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It should be noted that when small foods are included in the diet, fruits and nuts will need to be removed from the main menu. In other words, an apple from breakfast is transferred to an afternoon snack. A similar system can be used in reverse, adding snacks to the main meals - breakfast and lunch.
It is also important to remember that portions are calculated individually, based on age, health status, lifestyle and daily calorie intake. Therefore, portion size for men and women will change.
Recipes for proper nutrition
We offer some simple but delicious and healthy dishes for every day.
- Smoothies - 67-70 kcal / 100 gr.
Ingredients:
- Bananas - 1 pc.
- Oatmeal - 30 gr.
- Yogurt (or kefir) - 100-150 gr.
- Vanilla - to taste.
Mix all the ingredients in a blender until smooth. If desired, you can also add a peach or pear, but not without the abuse of sweet fruit.
- Oatmeal with apples - 152 kcal / 100 gr.
Ingredients:
- Oatmeal - 80 gr.
- Medium apple - 1 piece.
- Chicken eggs - 1 pc.
- honey - 30 gr.
Grind the oats in a blender. Wipe the apple, mix with the resulting powder and the egg. Fry the pancakes for about 3 minutes on each side. The dish can be served with honey.
- Lecho salad - 50 kcal / 100 gr.
Ingredients:
- Bulgarian pepper - 4 pieces.
- Eggplant - 1 pc.
- Tomatoes - 3 pieces.
- Vinegar - to taste.
- Greens - to taste.
- Salt - to taste.
- Vegetable oil - Art. luge.
Bake the vegetables for 15 minutes in the oven, then remove the peel and wait. Add chopped herbs, oil, vinegar, salt to the resulting salad, mix.
- Mushroom soup - 30 kcal / 100 gr.
Ingredients:
- Champignon Mushrooms - 700 gr.
- Onions - 1 pc.
- Carrots - 1 pc.
- Milk - 250 ml.
- Greens - to taste.
Mushrooms should be poured with boiling water, let bake. Chop the onion and carrot, cook for 15 minutes with the mushrooms. Boil the milk. Transfer the soup to a blender, add the milk, then beat until pureed, garnish with herbs as desired.
- Boiled beef - 80 kcal / 100 gr.
Ingredients:
- Beef - 100 gr.
- Buckwheat cereal - 150 gr.
- Carrots - 1 pc.
- Tomatoes - 2 pieces.
- Onions - 1 pc.
- Lemon juice - to taste.
- Greens - to taste.
Marinate the meat with the onion and lemon juice for an hour. Boil carrots, tomatoes, onions and beef in a pan. When ready, add the greens. As a side dish - buckwheat (cook without salt).
- Lean sweet sausage - 269, 98 kcal / 100 gr.
Ingredients:
- Dates - 125 gr.
- Dried plums - 125 gr.
- Walnuts - 100 gr.
- Sesame - 2 tablespoons. spoons.
- Orange - 1 pc.
- Cinnamon - teaspoon.
Dried plums and dates should be washed and pitted, then chopped with a blender. To the resulting mixture, add the orange peel and 1 tbsp. a spoonful of orange juice, stir. In a frying pan fry the nuts a little earlier (without adding oil). Mix all ingredients until smooth. Put the mixture on a food film, form a roll, sprinkle with sesame seeds. Put the sweet sausage in the fridge for half an hour.
If you want to create a menu for a specific purpose, for example, to lose weight, then the most effective option is to make a diet from a dietitian. He will take into account the individual characteristics of your body and draw up a diet plan that will help you achieve your goals.