Balanced nutrition for 7 days. Balanced diet: menu for the week

Let's consider one of the menu options for three balanced meals a day for a week according to the program. This daily diet takes into account the content of proteins, carbohydrates and fats.

The weight of the product is indicated in its raw form. The serving is intended for one person, but this does not mean that you need to eat everything listed. You should eat an amount of food that will satisfy your hunger, but do not overeat.

Drinks in a balanced diet

teas, mainly green, or a mixture of green and black;
herbal teas from St. John's wort, stevia, oregano, thyme, fireweed, etc.;
herbal teas from flowers and leaves of raspberries, currants, bird cherry, strawberries, blueberries, viburnum, lingonberries, etc.;
herbal and leafy mixtures;
coffee can be natural, barley, rye, oats, dandelion roots and mixtures thereof, and can be combined with cream;
milk with cream (150 g of milk + 50 g of cream), yogurt, Varenets, fermented baked milk and other fermented milk products;
compotes from dried or fresh berries and fruits;
a mixture of water with the addition of 2 - 3 tablespoons of berry, vegetable and fruit juices;
freshly prepared juices from berries, vegetables and fruits.

The drinks do not contain sugar and can be used as sweeteners. natural products- stevia, steviasana, stevioside, sucralose. It is also recommended to use lemon, jam, jam, which are prepared without sugar. When choosing a drink, you should consider the carbohydrate content in your daily diet.

When switching to a therapeutically balanced diet, you should give up bread and bakery products that are sold in stores. The authors of the program recommend replacing it with low-carb bread, pancakes, pancakes, cottage cheese cakes, dumplings prepared according to .

Monday

Breakfast: eggs with brisket, tomato salad with green onions, drink, sandwich with butter.

SALAD: green. onions 15 g + tomatoes 50 g
FRIED EGGS: eggs (2 pcs.) + brisket 20 g
Drink (1 glass).

Lunch: tomato soup with dumplings, baked pork with side dish, drink.

SOUP: bone broth 150 g + tomato sauce 10 g + sour cream 26% fat 20 g + half an egg + flour 5 g.
PORK: pork 120 g + potatoes (mashed) 150 g + boiled carrots 30 g + lard 15 g.
Drink (1 glass).

Dinner: pork sausage, side dish fresh cucumbers and tomatoes, drink, sandwich with butter.

SAUSAGE: sausage 100 g + tomatoes 50 g + cucumbers 50 g.
SANDWICH: bread 55 g + cream. butter 20 g.

Tuesday

Breakfast: brawn with hard-boiled egg and cheese, tomato salad with onions, sandwich with butter, drink.

SELTZ: brawn 30 g + Russian cheese 20 g + one egg.
SALAD: tomatoes 50 g + onions. onion 15 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass)

Lunch: bone broth with dumplings, fried chicken with garnish, drink.

BROTH: bone broth 150 g + half an egg + wheat. flour 10 g.
CHICKEN WITH SIDE DISH: chicken 150 g + butter for cooking chicken 20 g + onions. onion 15 g + stewed. cabbage 150 g + stewed beets 60 g + lard for cooking beets 10 g.
Drink (1 glass).

Dinner: cottage cheese with sour cream, a sandwich with sausage and butter, a drink.

COOK: cottage cheese 10% fat 50 g + sour cream 26% fat 20 g.
SANDWICH: bread 60 g + cream. butter 30 g + amateur sausage 20 g.
Drink (1 glass).

Wednesday

Breakfast: vegetable salad, scrambled eggs with brisket, drink, sandwich with butter.

FRIED EGGS: brisket 20 g + 2 eggs.
Drink (1 glass).

Lunch: red borscht, fried rack of pork ribs with garnish, drink.

RED BORSCH: bone broth 150 g + tomato. paste 5 g + fresh. cabbage 10 g + beets 10 g + potatoes 10 g + sour cream 20 g + carrots 10 g.
RIBS: lard 15 g + buckwheat 30 g + ribs 150 g + sauerkraut. cabbage 50 g.
Drink (1 glass).

Dinner: liver paste with vegetable salad, drink, sandwich with butter.

PATE WITH SALAD: liver pate 100 g + 50 g tomato + greens. onion 15 g.
Drink (1 glass).

Thursday

Breakfast: hard-boiled egg with tomatoes and mayonnaise, sandwich with cheese and butter, drink.

HARD-BOILED EGG WITH TOMATOES: egg (1 pc.) + mayonnaise 15 g + tomato 50 g.
Drink (1 glass).

Lunch: pickle soup, pork cutlets with side dish, drink.

RASSOLNIK: bone broth 150 g + potatoes 10 g + sour cream 20 g + pickles 20 g.
PORK CUTLETS WITH SIDE Dish: onions. onion 10 g + pork 100 g + half an egg + bread 5 g + spices + lard 15 g + oat groats 30 g + stewed carrots 30 g + creamy butter 15 g.
Drink (1 glass).

Dinner: vegetable salad, jellied pork legs, sandwich with butter, drink.

JELLY: veal 30 g + pork 30 g + decoction of pork legs 100 g + greens. peas 20 g + a third of an egg + carrots 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass).

Friday

Breakfast: vegetable salad, scrambled eggs with champignons, sandwich with butter, drink.

FRIED EGGS: 2 eggs + champignons 10 g + cream. butter 20 g.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: bread 55 g + cream. butter 15 g.
Drink (1 glass).

Dinner: pork liver with side dish, soup with dumplings, drink.

SOUP WITH DRUMBLINGS: bone broth 100 g + wheat. flour 5 g + half an egg.
PORK LIVER: pork liver 100 g + onions. onion 50 g + lard 25 g + stewed carrots 100 g + stewed beets 50 g.
Drink (1 glass).

Dinner: vegetable salad with eggs, sandwich with cheese and butter, drink.

VEGETABLE SALAD: eggs (2 pcs.) + boiled carrots 30 g + pickles 50 g + 20 g mayonnaise + 30 g parsley + greens. onion 20 g.
SANDWICH: cheese 20 g + bread 55 g + cream. butter 20 g.
Drink (1 glass).

Saturday

Breakfast: vegetable salad, saltison with eggs, sandwich with butter, drink.

SALTISON WITH EGGS: saltison 60 g + one egg.
VEGETABLE SALAD: + tomatoes 50 g + 10 g mayonnaise + cucumbers 20 g.
SANDWICH: bread 55 g + cream. butter 20 g.
Drink (1 glass).

Lunch: cabbage rolls, milk soup with dumplings, drink.

MILK SOUP: milk 150 g + wheat. flour 5 g + half an egg.
CABBAGED CARRIAGE: fatty pork 150 g + lard 15 g + rice 20 g + onions. onion 10 g + 20 g sour cream + white cabbage. cabbage 100 g + tomato sauce 5.
Drink (1 glass).

Dinner: drink, chicken salad, sandwich with cheese and butter.

SALAD: chicken 50 g + salted. cucumber 30 g + egg + mayonnaise 20 g + greens. peas 40 g.
SANDWICH: cheese 20 g + bread 55 g + cream. butter 20 g.
Drink (1 glass).

Sunday

Breakfast: vegetable salad, natural omelette, sandwich with jam, drink.

OMELET: cream 40 g + cream. butter 15 g + two eggs.
VEGETABLE SALAD: tomatoes 50 g + greens. onion 10 g.
SANDWICH: sugar-free jam 20 g + bread 55 g.
Drink (1 glass).

Lunch: pork chop with side dish, cold drink, drink.

COLD: bone broth 150 g + fresh. cucumbers 20 g + 50 g beets + greens. onion 20 g + sour cream 40 g + one egg.
PORK CHOCK: lard 20 g + pork 120 g + potatoes (mashed) 150 g.
Drink (1 glass).

Dinner: sandwich with brisket and butter, sausages with side dish, drink.

SAUSAGES: sweet red peppers 50 g + sausages 100 g.
SANDWICH: brisket 20 g + cream. butter 20 g + bread 55 g.
Drink (1 glass).

Many women have long been familiar with planning the diet of their household. This event is not easy, because it is necessary to take into account many nuances: the tastes of each family member, income and range of products. However, drawing up a menu for a week for the family helps in solving many problems: the diet loses monotony, the housewife gets rid of daily stress, and the whole family is happy!

Why do we need a menu for the week?

With the right approach, planning your family’s diet for a week is not difficult. It is necessary to write down the composition of daily meals on a piece of paper. After this there is an assessment necessary products which should be included in the purchase list. This approach is considered the main one for rational housekeeping. It provides a lot of benefits, including saving time, money, and the opportunity to change your diet towards a healthy diet.

Save time

eggs;
bird;
meat;
dairy, dairy products;
seafood, fish;
cereals;
greens, vegetables;
spices;
berries and fruits;
vegetable oils;
apple marmalade, marshmallows or dried fruits if you want something sweet;
whole grain or yeast-free rye bread.

Selecting a convenient menu form

The weekly family menu form can be printed, electronic, or hand-written. Through trial and error, you will independently understand what is more convenient for you. Make it easy to create a menu for your family using special programs, which save effort and time. You can create a universal template on your computer, filling it out every week at your discretion. The most convenient form is the one that combines the menu with the ingredients for each recipe.

Sample menu and recipes for the week for the whole family

Below we provide approximate menu for a week for the whole family, as well. This may go against your culinary preferences and habits. But having a template in front of you, it’s easy to make changes to it in your own way.

Monday:

Breakfast – buckwheat porridge.
Lunch – chicken soup with noodles.
Afternoon snack – salad of dried apricots and carrots.
Dinner – vegetable salad, chicken liver stewed in sour cream, noodles.

Breakfast – scrambled eggs with sausages.
Lunch – beet salad, noodle soup.
Afternoon snack – fruit salad or whole fruits.
Dinner – vegetable salad, pilaf.

Breakfast – semolina porridge with raisins.
Lunch – goulash.
Afternoon snack – ratatouille with rice.
Dinner – salad of radishes and herbs, potato zrazy stuffed with mushrooms.

Breakfast - cottage cheese casserole.
Lunch – pea soup.
Afternoon snack – potato flatbread.
Dinner – stewed fish in sour cream, stewed vegetables.

Breakfast – berry dumplings with sour cream.
Lunch – salad with mushrooms and chicken, mashed potatoes.
Afternoon snack – yogurt.
Dinner – boiled rice, shrimp, green salad.

Breakfast - omelet.
Lunch – pea soup with croutons and smoked meats.
Afternoon snack – apple pancakes.
Dinner – stewed cabbage with minced meat and rice, carrot and garlic salad.

Sunday:

Breakfast - egg toast.
Lunch – fish soup.
Afternoon snack - pie.
Dinner – potato casserole with minced meat, mint-cucumber salad.

To implement the proposed menu for the family for the week, we provide some recipes.

Dried apricot and carrot salad:

Ingredients: 4 carrots, 2 handfuls of dried apricots, 1 tbsp. l. honey, 2 tbsp. l. lemon juice, 2 tsp. olive oil.
Preparation: peel the carrots and chop them on a grater, pour them into a salad bowl. Add dried apricots cut into strips. Whisk lemon juice, honey, olive oil. Dressing the salad.
Pilaf:

Ingredients: 1 carrot, 1 onion, 1 tbsp. l. spices for pilaf, 1 cup rice, 300 g pork, 3 tbsp. l. vegetable oil, greenery.
Preparation: wash the rice several times first in warm water, then - in the cold. Pour into a saucepan, add water and cook until tender. Meanwhile, heat the oil in a thick-bottomed saucepan. Peel the onions and carrots and chop them. Fry vegetables in oil until soft. Add diced pork. We continue to fry. When the meat is ready, add rice and spices. Stir, cover with a lid and simmer over low heat for about twenty minutes. Turn off the heat, sprinkle with chopped herbs, leave for a few minutes.

Salad with mushrooms and chicken:

Ingredients: boiled chicken breast, a handful of croutons, head lettuce, 10 champignons, 2 tbsp. l. vegetable oil, 5 tbsp. l. sour cream, salt.
Preparation: cut the boiled breast into small pieces and pour into a salad bowl. Cut the champignons into slices and fry in oil until golden. Tear lettuce leaves into small pieces. Add mushrooms and salad. Season with sour cream, salt to taste and sprinkle with croutons.

Balanced diet(or whatever they call it - balanced diet), does not require enormous effort, and does not contain a lot of restrictions, unlike many diets. The most important thing in a balanced diet is the schedule and inclusion of only nutritious foods in the menu.

A balanced diet directly depends on many indicators: gender, type of activity, and even the place where a person lives. But there are basic principles on which rational nutrition is built that can support human body in great shape.

Basic principles of a balanced diet

Energy consumption

The energy that is expended during the day must be compensated energy value food products. Energy consumption depends on the age, gender of a person and his physical activity. So athletes or people engaged in heavy physical labor need to consume from 4000 to 5000 kcal. But for office workers no more than 2600 kcal. Also, a lot depends on age - after 50 years, it decreases by 7% every ten years.

How to properly balance your diet

The human body needs various substances daily. Each element has its own tasks and functions.

The body cannot be saturated with one and completely exclude another useful substance.

Fats The most energy-rich substances in the body, they also have enormous plastic value, since they contain phospholipids, vitamins, and fatty acids.
Squirrels - the basis of the entire building system of the body. Helpers in the synthesis of hormones, enzymes and vitamins.
Carbohydrates - the main fuel for life. This also includes fiber, which has a main function in the absorption of food.
Vitamins and minerals. Their quantity determines how correctly the body as a whole will function. But this does not mean that you need to quickly consume everything described above. The ratio of all substances and microelements is very important for the body.

Remember! A balanced diet is not a diet, but a lifestyle!

In one day, the protein content in the plate should not exceed 15% (half of which is animal proteins, and the other half is plant proteins). You can calculate something like this: per 1 kg of weight there should be 1 g of protein. So, if you weigh 70 kg, you should consume 70 g of protein per day, of which 35 g vegetable proteins(for example, mushrooms, pasta, rice) and 35 g of animal proteins (fish, cottage cheese, cheese, etc.).

The amount of fat should be no more than 30% of the total diet.

If you divide 30% by type of fat, the percentage looks like this:

to 10% - saturated acids;
up to 15% - monounsaturated acids;
up to 7% - polyunsaturated acids.

IN large quantities saturated acids are found in butter and in hard margarines. Monounsaturated acids – in sunflower, soybean, corn oil and in fish, but peanut and olive oil sources of polyunsaturated fatty acids.

Carbohydrates account for no more than 70% of the total daily diet. Of these, the lion's share is allocated complex carbohydrates and only up to 10% is allocated to simple carbohydrates, which are quickly digestible substances (sweets, sugar, jam, etc.).

Carbohydrates that are not digested include cellulose. Without fiber, the digestive system cannot function as it should (this is bread and all its types, cereals, potatoes, vegetables, fruits and nuts).

As a result, a rational balanced diet implies consuming no more than 80 g of protein, 80 g of fat and no more than 400 g of carbohydrates per day (of which simple carbohydrates about 40 g, fiber up to 24 g).

Meal schedule

Another answer to the question of how to balance nutrition is how and when to eat.

As soon as you get up you need to drink 1 tbsp of warm water,
Have breakfast after half an hour and preferably porridge,
Before each meal, drink a glass of water,
Don't wash down your food.

Ideally, you should eat four times a day, without snacks! Each meal should be 4 to 5 hours apart, but have dinner about three hours before bedtime.

Golden rules for a rationally balanced diet

eat more fruits and vegetables. One apple a day removes all poisons and toxins from the body;
eat at least 2 hours before training;
after physical activities eat after 1 hour;
consume animal protein only at lunch and dinner, but not before bedtime;
It is forbidden to eat both the first and the second in a row;
exclude fried foods from the diet;
drink at least 1.5 liters of water per day. Don't drink before going to bed!
drink coffee and tea as little as possible, it is better to replace them with cocoa, chicory, natural juice, compote;
do not consume expired products;
do not consume carbohydrates together with proteins (dumplings, meat with bread);
it is advisable to forget about various sweet flour products, sweets, etc.;
exclude fast food, various sodas, chips, mayonnaise, ketchup, various sauces, sausages, ice cream, chocolates from the menu.

A balanced diet menu should look like this:

Breakfast: up to 25% carbohydrates, fiber and fats;
Lunch: up to 35% carbohydrates and proteins
Dinner: up to 25% proteins, fats and carbohydrates
Before going to bed: drink 1 tbsp of kefir or yogurt.

Sample menu of a balanced diet for a week

For breakfast can be cooked next dishes: cottage cheese, various porridges with honey, 3 slices of cheese, omelet, cottage cheese casserole. They need to be divided into seven days. It's best to drink natural juices, coffee and green tea.
For lunch cook fish (boiled or baked), broths based on lean meat or chicken, mushroom soup, spaghetti with herbs and tomatoes, cabbage soup, steamed cutlets, boiled potatoes or boiled beans. You can create a menu for yourself from the listed dishes for the week. You should give preference to gray and black bread, but no more than 2 slices per meal.
For dinner It is advisable to prepare low-calorie dishes, such as stewed vegetables, green salad, boiled chicken, boiled fish, stewed meat, seaweed and seafood, carrot casserole. It is best to drink green tea.
Before going to bed, you need to drink 1 tbsp of fermented baked milk, kefir or yogurt.

A balanced diet can include: fasting days. They will help normalize digestive system. It is best to unload your body about once a week. On this day you must consume more water you can only afford fruits and vegetables.

Remember, a rationally balanced diet is not a diet, it is a lifestyle that contributes to the normal functioning of all systems of our body.

Many people who exhaust themselves with strict diets are tired of adjusting their menu to certain limits and depriving themselves of the joy of eating tasty and varied food. It is for them that an excellent solution would be to switch to a balanced diet. This system not only promotes weight loss, but also improves your mood. It is not only healthy, but also satisfying and tasty at the same time!

Thinking about the benefits or harm this method nutrition, we are trying to figure out what effect it has on the body. A balanced diet not only promotes weight loss, but also has a general healing effect to all systems and organs.

Pros of a balanced diet:

reduction of weight and fat layer;
improvement of general well-being;
healing, strengthening immunity;
improving the condition of nail plates, skin and hair;
increasing energy production.

It is also worth noting that adherents of a balanced diet experience reduced fatigue, drowsiness, and weakness, and their mood and motivation only increase.

Theory and rules of rational nutrition

Losing weight is a lot of work and endurance. To achieve your goal, you need serious willpower.

Proper and balanced nutrition should become a habit, and then the desired beautiful curves of the body will become a reality.

Speaking about the principles and rules of a balanced diet, it is worth noting the following points:

You need to know the ratio of proteins, fats, carbohydrates for the normal functionality of the body, and also count calories. In this regard, everything is individual, based on body type, age, gender, physical activity etc. To calculate the daily calorie intake, there are a lot of programs where you just need to enter all your data.
Consume normal amount water per day, approximately 1.5 - 2 liters.
It is forbidden to eat fatty, fried, smoked, salted foods. Replace this food processing with steaming or oven cooking.
Consider the serving size, it should not exceed 350 - 400 g.
Buy low-calorie or low-fat dairy products.
Avoid fasting! When you feel hungry, the body experiences stress and begins to accumulate fat as a storage substance.
The last meal should be no later than 2 - 3 hours before bedtime.

Advice: it is recommended to take the first drink of water immediately after waking up in order to “start up” all the mechanisms of the body. Take subsequent doses a quarter of an hour before eating. After a meal, it is better to drink 1 – 1.5 hours later.

Proper balanced nutrition for pregnant women

It is important for the expectant mother to eat as healthy as possible so that the fetus does not lack any nutrients Oh. In this way, the mother protects not only the child’s health, but also her own, while maintaining the harmonious contours of her figure.

You need to switch from three meals a day to 4–5 meals a day. But as you increase the number of meals, the portions should be small.
Choose only natural, fresh products.
The basis of the diet for pregnant women: fruits, vegetables, berries and herbs. They have an excellent effect on intestinal motility, and also due to high content vitamins and microelements, they are beneficial for hair, skin and nails. Fermented milk, fish and meat products are excellent sources of protein and calcium.
Never overeat, it will not benefit either the child or you. Eliminate hunger; it is better to have a snack with natural yogurt or fruit.
Diversify your menu, it cannot be the same. The baby's body must receive a variety of nutrients.
In the first half of the day, focus on protein food, and in the second – for fermented milk and vegetable products.
Do not exclude sufficient water consumption, as well as healthy smoothies, fruit drinks, jelly, compotes and herbal teas.
Steam, stew or boil food. If you really want something fried, use just a little oil, just to grease the surface of the pan.

Considering that each body is individual, it is recommended to consult a gynecologist before deciding to change your diet.

The ratio of proteins, fats and carbohydrates with this diet

The ratio of proteins, fats and carbohydrates is the basis of this type of nutrition and the key to success in the process of getting rid of excess weight. And the ratio should be as follows – 1:1:4. For better understanding Divide your lunch visually into three parts: two of the three parts are carbohydrates, and one is divided between proteins and fats.

Menu for the week

We have compiled an indicative menu of a balanced diet for weight loss. For such a diet to provoke weight loss, the daily calorie intake should be about 1200 - 2000 kcal. A more accurate rate can be calculated in a special application, of which there are quite a few now.

Menu for the week:

Day	Eating	Dishes
1	Breakfast	Oatmeal with milk, honey and nuts + durum or whole grain bread
	2nd breakfast	Apple
	Dinner	Stewed fish + tea + boiled potatoes with herbs
	Afternoon snack	Kefir
	Dinner	Steamed vegetables
2	Breakfast	Cottage cheese with dried fruits + boiled egg + green tea
	2nd breakfast	Berries with honey
	Dinner	Boiled veal + vegetable broth soup + fresh juice
	Afternoon snack	1 piece of your favorite fruit
	Dinner	Kefir or cottage cheese + ½ avocado
3	Breakfast	Cereal bread (2 pieces) + toast with a piece of cheese + Herb tea with ginger
	2nd breakfast	Orange
	Dinner	Boiled chicken + broccoli or steamed asparagus + citrus juice
	Afternoon snack	Kefir
	Dinner	Bread + vegetable salad
4	Breakfast	Crispbread (2 pieces) + natural yogurt + fresh juice
	2nd breakfast	Dried fruits or berries with honey
	Dinner	Baked fish + vegetable salad + tea with lemon
	Afternoon snack	Cottage cheese
	Dinner	Boiled chicken breast + greens
5	Breakfast	A piece of cheese + porridge on water with dried fruits + green tea
	2nd breakfast	Natural yogurt
	Dinner	Chicken broth + steamed vegetable sauté
	Afternoon snack	Kefir
	Dinner	Cottage cheese or baked fish fillet
6	Breakfast	Kefir Boiled chicken breast without skin + bread + green tea
	2nd breakfast	Apple
	Dinner	Salad with vegetables and Feta cheese + pasta with tomato paste+ mint tea
	Afternoon snack	Grapefruit/orange/mango/peach
	Dinner	Natural yoghurt or fermented baked milk
7	Breakfast	Muesli + apple + fresh juice
	2nd breakfast	Mixed nuts/dried fruits
	Dinner	Meat + broccoli and cauliflower steamed + green tea
	Afternoon snack	Natural yogurt
	Dinner	Vegetable salad

What products should you focus on?

This nutritional method focuses on fresh, natural and healthy products, namely:

porridge and pasta from durum wheat;
fruits and vegetables;
berries and greens;
nuts, legumes and bran;
fermented milk products with a small amount of fat;
bread (rye or whole grain);
for sweets – dark chocolate;
vegetable oils (olive, etc.);
various teas, compotes, smoothies and plenty of water.

Important! 40 – 45% of the daily calorie intake should be eaten in the morning.

What is prohibited to eat

When switching to a proper balanced diet for weight loss, eliminate the following bad foods and habits:

alcohol and smoking;
salt, sugar, spices and seasonings in large quantities (it is better to keep them to a minimum);
fatty, fried, smoked, salted and pickled dishes;
fast food and sweet drinks with gas;
baked goods and desserts;
various confectionery products;
mayonnaise and similar sauces.

Myths and misconceptions about a balanced diet

Here we will debunk all the most popular myths and misconceptions about proper nutrition:

Proper nutrition is expensive.
Surely, each of us could hear such a statement. Yes, this can happen if you buy groceries thoughtlessly and chaotically.
The purchase must be carried out in a planned manner: find out your KBZHU norm in advance, look at the products allowed under this method food, make a menu for the week, write it all down and go shopping. On food shelves, pay attention to their composition and calorie content. After a complete transition to proper nutrition, you will notice how your expenses will decrease. Avoiding fast food, alcohol and various confectionery products will also play a role.
Proper nutrition is not tasty. This is another misconception, because the right products you can prepare a wide variety of dishes. You can subscribe to a culinary blog or buy cookbook on proper nutrition. You can even trust your tastes and cook something unimaginable, very tasty and at the same time healthy. PP is not only tasty. This is a whole platform for creativity, and you can get great pleasure and aesthetic pleasure from the process by beautifully laying out the prepared dish on a plate and decorating it with herbs.
In past times, we ate healthy. Previously, there was not such a wide variety of foods, and they ate what they had. But there were enough people suffering overweight and health problems.
The stores have the healthiest and highest quality products. No, either, because on store shelves most often there are popular food brands that are more advertised. It’s better not to pay attention to promoted brands, but read the information on the packaging well. Special attention Pay attention to the shelf life indicated by the manufacturer. Natural products do not have a long shelf life due to the absence of preservatives. Fruits and vegetables should be purchased in their appropriate season. For example, strawberries are grown in a greenhouse in winter, which means they will be, at a minimum, tasteless, and at maximum, saturated with special substances for accelerated growth.

A balanced diet is a chance not only to correct the contours of your figure, but also to improve your health. Healthy foods give the body many vitamins and microelements necessary for the health of all organs and systems.

We are subject to the misconception that normal nutrition is very long, tasteless, unfulfilling, monotonous and expensive. In fact, proper family nutrition should be varied and satisfying. At the same time, organizing normal nutrition for a family is not such a difficult task; it is not at all expensive, because the most best products- These are porridges, local vegetables and lean meat, poultry and fish. Food should not be expensive, but fresh and natural.

A balanced diet provides all family members with nutrients and energy. These nutrients are called nutrients. They are found in foods and are used for growth, normal functioning all organs and systems.

With a balanced diet, you need to eat food in small portions, following the regime. The energy needs of each person are individual, so when planning your diet you should take these features into account.

The diet should be varied to avoid a lack of nutrients. If possible, you should eat food at the same time, but given the fast pace of life, this is not always possible. If you get into the habit of eating on a schedule, your body will thank you. In this way, you can accustom your body to a schedule.

An incredibly simple way to keep your body in good shape, maintain the desired volume, feel great, and avoid various diseases. Please note that there are no universal food recipes or a single menu, because everyone has their own body characteristics, inclinations, and food preferences.

A healthy diet does not require you to completely give up junk food, but we will have to introduce strict control over its consumption. The doctors also outlined the basic principles healthy menu for a week, which should be followed:

A healthy diet for a week includes a varied menu containing fats, proteins, carbohydrates, and other beneficial substances.
You should limit your salt intake, which contributes to fluid retention in the body.
It is important that the menu for the week includes cereals, vegetables, fruits, and fish.
5 meals per day are recommended. You need to eat, chewing each bite well, concentrating on the food.
It is advisable to eat freshly prepared food; no more than 4 dishes are allowed at one time.
The basis of a healthy diet is balance. You can’t just eat what you like; it’s important to include products from different groups.
You need to move more to burn off the calories you eat.

How many calories should you consume per day?

Creating a menu for yourself is a fun activity. If you plan to lose weight, and not just keep fit, choose dishes that match taste preferences that do not contain excess calories. The calorie norm for those losing weight is no more than 800 kcal per day, for others – about 1200 kcal.

The quality of your menu affects the state of the body: if the food is high in calories, but poor useful substances, the risk of developing diabetes increases, cardiovascular diseases, obesity. For this reason, it is worth including in the menu not chocolate or chips, but meat, vegetables, and grains.

How to eat properly

Before you get acquainted with the features of a healthy diet: the menu for the week, accustom yourself to optimal mode eating. Don't overeat, finish eating with a slight feeling of hunger. Get used to eating fractional meals, 4-5 times a day, which is the best way stay well fed and happy with life.

With a healthy diet, skipping breakfast, lunch, dinner and 2 snacks is prohibited; if this happens, you should not eat a double portion. It is not recommended to load your stomach before bed - if you come home too late, it is better to go straight to bed and have a hearty breakfast in the morning. Ideal healthy eating regimen for a week:

breakfast – half an hour to an hour after waking up;
first snack - around noon;
lunch – from 13 to 15 hours;
second snack – 2 hours after lunch;
dinner - 2 hours before bedtime.

The goal of proper nutrition is to:

supply the human body sufficient quantity nutrients so that all life systems work normally, a person remains cheerful and active;

the daily menu brought gastronomic joy and a feeling of fullness;
energy balance was maintained (necessary correct ratio the number of calories consumed and expended - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
slow down the aging process at the cellular level ( healthy eating differs from the “usual” one in that benign and natural products become priority - with complete refusal from various synthetic substitutes);
correct some diseases (for example, eliminating sugar against diabetes, avoiding marinades and smoked foods against gastritis, a diet rich in calcium to strengthen bones, etc.).

Menu for children

Beef, lean veal, rabbit, turkey, and chicken must be on the menu.
Avoid unhealthy sausages and sausages.
Not fatty varieties fish 3 times a week.
Dairy products (homemade yogurt, fermented baked milk, milk, cottage cheese).
Children's healthy nutrition - fruits and vegetables are a favorite part of the children's menu.
Breakfast is required: breakfast - 25% of all daily calories, 40% - lunch, 15% - snack, 20% - dinner.
Do not oversaturate yourself, eat small portions.
Daily norm carbohydrates - 280 g, proteins - 70 g, fats - 70 g.
Daily calorie intake for children 11-13 years old: girls - 2100-2400 kcal, boys 2300-2600 kcal; children 7-10 years old 2400 kcal; when playing sports, add 300-400 kcal to the norm.

Proper nutrition menu for men

Depending on the level of activity, 3000-3500 kcal/day should prevail in a man’s diet.

Approximate daily diet:

Breakfast: boiled eggs 3 pcs, meat - 25 g, toast - 2 pcs, jam - 25 g, sweet tea or coffee.
Eggs can be replaced with pearl barley, buckwheat or corn porridge with milk, casserole - 250 g, instead of jam, fruit, cheese (30 g) or bread and butter.
Snack: this could be a sandwich with butter, vegetable salad with boiled meat - 150 g, cottage cheese-banana casserole - 150 g, fruit with kefir or fermented baked milk, yogurt with dried fruits - 150 g.
Lunch: borscht - 300 g, cod in foil - 200 g, vegetable salad -100 g. Borscht can be replaced with soups with meatballs, noodles, peas, and fish soup. The second could be rice porridge, buckwheat with 1 tsp. oils with boiled beef(50 g) or stewed turkey fillet, chicken. Instead of porridge, perhaps baked vegetables, potatoes - 100g.
2nd afternoon snack: fruit or sweet curd mass - 200 g with fermented baked milk (4%), vegetable salad - 100 g, yogurt with dried fruits - 100 g.
Dinner: porridge on water - 200 g, steamed meat - 150 g raw vegetables(cucumber tomato). Meat can be replaced with pollock, hake, stewed cod, boiled mussels, and shrimp. Vegetable porridge for casserole (250 g).