Today, healthy eating is a very common and popular topic. The internet is simply full of advice and recommendations, however, following it without thought is unreasonable, and simply unhealthy.
Therefore, when compiling a proper diet menu, you should consult a dietitian. In general, it will not be superfluous to study the specific literature on this subject. The main thing is to use reliable sources. For example, the World Health Organization regularly addresses the issue of proper nutrition and its methodological materials.
Thus, the organization's specialists presented 10 principles that will make any diet more useful:
- A varied diet allows the body to get all kinds of nutrients;
- Whole grains favorably affect the intestinal microflora, improving its work;
- Fruits, vegetables, and nuts are the best snack options;
- One teaspoon of salt per day is the daily norm for an adult, so it is better to undersalt than oversalt;
- 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;
- Finished meals include a rich cocktail of 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 from this manual do not contain any specifics, so, based on them, a proper nutrition menu can not be put together. But use it as a guideline for further work - you can be very successful.
In addition, the best option when choosing a new diet is to consult a nutritionist. A doctor with such an education will give a professional opinion and set up a menu that is not only healthy but also nutrient-poor and delicious. And today it is not necessary to visit clinics. Many nutritionists hold open lessons in workshops where they share their secrets and teach others.
How to make a proper nutrition menu?
The first step to a healthy diet is the menu. After all, it is the list of "allowed" products that determine the variety of dishes, the system of snacks.
Nutrition consultants in guiding a proper nutrition menu are guided by several key principles:
- Meat in the diet should be combined with vegetables and fruits;
- For proper functioning you need to consume about 100-150 grams of protein per day;
- If you want, sweets can be included in the diet. But it is important to remember that their use should be calculated strictly according to the amount of sugar, and you should not eat desserts in the afternoon;
- Canned and semi-finished products, all kinds of sauces, as well as representatives of fast food under the strictest ban;
- 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 plates with certain elements is determined. But there are also very general rules. For example, breakfast is best half an hour after waking up, and evening is about three hours before bedtime.
Features of a weight loss meal plan
It is important to understand that the nutrition plan also depends on the goals being pursued. So, we can differentiate a nutrition plan for children, a nutrition plan for various diseases, the nutrition plan of an athlete before competition and of course a diet plan for weight loss.
To begin with, we note that weight loss is impossible without a proper and balanced diet, and the latter has never meant the existence of water and vegetables. So let's go back to the principles of the WHO - a variety of foods supply the human body with the full range of useful elements. This rule must be taken into account when compiling the menu.
Additionally, if you want to lose weight with the right diet, you should follow a few more rules:
- You should eat at certain time intervals, then the body will develop a regime;
- Meals should be fractional, the optimal option is 5 times a day;
- When planning meals, you can not go against your lifestyle. Rather, on the contrary, the menu should be tailored to it.
So we get two options for a diet for those who get up early and late:
| Food regime for "Larks" | Food mode for "owls" | ||
|---|---|---|---|
| 7. 00 | Breakfast | 10. 00 | Breakfast |
| 10. 00 | First snack | 13: 00 a. m. | First snack |
| 13: 00 a. m. | Dinner | 15: 00 p. m. | Dinner |
| 16. 00 a. m. | Sweaty Snack | 17: 00 a. m. | Sweaty Snack |
| 19: 00 a. m. | Dinner | 20: 00 | Dinner |
Another feature in compiling a menu to lose weight is calorie counting. To do this, you need to keep a record of every meal eaten in the day. And today it is very easy to do this because there are a large number of special applications for such purposes.
How do you plan your meals for each day?
Proper nutrition planning is a time consuming process, the preparation of which must take into account the following:
- The ratio of proteins, fats and carbohydrates - it can vary depending on the goals pursued. For example, during so-called "drying" it is recommended to increase the percentage of protein consumed;
- General calculation of calorie content - while the required daily dose of calories, which varies according to age and lifestyle, should be evenly distributed;
- A variety of products that meet in terms of nutrients and calorie content - only the right and balanced diet can be the result. Refusing to eat will only harm your health.
It is also necessary to keep in mind that "unplanned" snacks are not taken as a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. Another stumbling block may be new foods for the diet. For example, during the diet, it is best not to experiment with new flavor combinations as they will also negatively affect your diet.
It is possible to learn more about the rules of nutrition, to form the principles for a reasonable diet and dietetics courses.
Summarizing all of the above, we can conclude that the following categories of products are the basis of a proper nutrition menu:
- Chicken;
- Turkey;
- Fish;
- Seafood;
- Eeër;
- Dairy;
- Uebst;
- Vegetables;
- Green;
- Nuts;
- Somen;
- natural spices;
- Spices;
- Whole grain products;
- Legumes;
- Olive oil, flaxseed, corn, sesame oil.
It is necessary to exclude from the diet:
- Zoossissmetzler;
- smoked products;
- Canned food;
- Snacks and vacuum packaging;
- Semi-finished products;
- Zooss;
- Ready meals for heating in the microwave;
- Fast food;
- Carbonated beverages;
- Juices and Packages.
Separately, it is worth noting that salted nuts are not part of the proper diet, as are all products that contain an enhanced level of spices, additives and flavors. As for confectionery, it should be kept to a minimum, and the composition of such products should also be treated responsibly. For example, maybe you have an oatmeal muffin for breakfast.
weekly nutrition program
In general, a balanced healthy diet can be very varied, so it is quite possible to develop a menu where there will be new dishes every day. We present a sample of a menu for one week in accordance with all of the above recommendations:
| Day 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 baked vegetables. |
| Thursday |
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Pita with lean beef, salad, dressing - natural yogurt, garlic and dill. |
| Friday |
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| Saturday |
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Couscous with carrots, onions, corn, green peas. |
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| Sunday |
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It should be noted that when small snacks are included in the diet, fruits and nuts are removed from the main menu. In other words, an apple from breakfast is transferred to a lunch snack. A similar system can be used upside down, 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, the portion size for men and women will be different.
Recipes for proper nutrition
We offer some simple, yet delicious and healthy dishes for every day.
- Smoothies - 67-70 kcal / 100 gr.
Ingredients:
- Bananas - 1 piece.
- Oatmeal - 30 g.
- Yogurt (or kefir) - 100-150 g.
- Vanilla - to taste.
Mix all ingredients in a blender until smooth. If you want, you can also add a peach or pear, but not without the misuse of sweet fruits.
- Oat-Apple Pancakes - 152 kcal / 100 gr.
Ingredients:
- Oatmeal - 80 g.
- medium-sized apple - 1 piece.
- Chicken egg - 1 piece.
- Honey - 30 g.
Grind oatmeal in a blender. Whisk the apple, mix with the resulting powder and 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 piece.
- Tomatoes - 3 pcs.
- Vinegar - to taste.
- Green - to taste.
- Salt - to taste.
- Vegetable oil - Art. a spoon.
Bake vegetables for 15 minutes in the oven, then peel and cut. Add chopped herbs, oil, vinegar, salt to the resulting salad, mix.
- Mushroom Puree Soup - 30 kcal / 100 gr.
Ingredients:
- Mushrooms - 700 g.
- Onion - 1 piece.
- Carrots - 1 piece.
- Milk - 250 ml.
- Green - to taste.
Mushrooms need to be poured with boiling water, let it brew. Cut onion and carrot, cook with mushrooms for 15 minutes. Boil milk. Transfer the soup to a blender, add the milk, beat until puree, garnish with herbs if desired.
- Stewed beef - 80 kcal / 100 gr.
Ingredients:
- Beef - 100 gr.
- Buckwheat Groats - 150 g.
- Carrots - 1 piece.
- Tomatoes - 2 pcs.
- Onion - 1 piece.
- Lemon juice - to taste.
- Green - to taste.
Marinate meat with onion and lemon juice for an hour. Stew carrots, tomatoes, onions and beef in a pan. When done, add greens. As a side dish - buckwheat (cooked without salt).
- Lean sweet sausage - 269, 98 kcal / 100 gr.
Ingredients:
- Dates - 125 g.
- Prunes - 125 g.
- Nuts - 100 g.
- Sesame - 2 tablespoons. The spoon.
- Orange - 1 piece.
- Cinnamon - teaspoon.
Prongs and dates must be washed and dug, then chopped with a mixer. In the resulting mixture, add the orange peel and 1 tbsp. l. a spoonful of orange juice, mix. Toast the nuts in a frying pan a little beforehand (without adding oil). Mix all ingredients until smooth. Put the mixture on cling 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 nutrition plan that will help you achieve your goals.