Healthy nutrition for the whole family: we choose healthy products and create a menu for every day. Proper nutrition for weight loss

Maybe your doctor told you to change your diet plan?

Or maybe he told you to urgently start losing weight?

Or maybe you’re just one of those people who, after looking in the mirror in the morning, decided to take care of themselves, but just don’t know where to start healthy eating…

Then this guide is for you. You are in the right place.

Whatever your goal is to join a community of people who enjoy life, you won't be alone!

Every day, thousands of people decide to start eating healthy and losing weight...

And every day these thousands of people, in fact, have no plan or even thoughts of where to start.

And many of these people make mistakes on the first day. They start doing the wrong things:

They waste time counting calories
Start eating too many grains
Switch to diets containing too many sweet fruits
Forgetting about live food
Still drinking too many sodas
And some start with motivation, having tried thousands of diets and not getting results either in weight loss or in health.

And these people are faced again main problem- nothing changes.

But so much effort has been made. Imagine what it costs just to count calories. Especially if you are not an experienced person. It's practically suicide.

So where do you start eating right?

How to eat healthy to lose weight and look great

And now about the most important thing...

Where to start with healthy eating? How to eat to lose weight naturally and really look brilliant?

I have identified five basic and, as it seems to me, golden principles of healthy eating. These will be great tips that will allow you not only to lose weight, but also to start living to the fullest.

These five simple points will set the tone for your healthy life and perhaps it will happen tomorrow. Or maybe right now...

It all depends on how much you need it.

1. Reduce your sugar intake

Thousands of articles have already been written around the world about the dangers of sugar.

And he is really worth paying attention to. After all modern society I’m just mired in addiction to this terrible drug. He accompanies us everywhere.

If you now think that you eat very little sugar and it is not the cause of extra pounds, you may be wrong...

Just go to your nearest store, choose your favorite product and read the ingredients. It must contain sugar.

Nutritionists are sounding the alarm!

And the World Health Organization (WHO) is already saying that sugar consumption should be reduced. For some, it should not even be 25 grams per day, as was previously the case, but only 15.

So the Harvard School of Medicine reports an interesting 15-year study. In it, participants who consumed 25% or more of their daily calories from sugar were more than twice as likely to die from heart disease.

And those whose diet included less than 10% of calories from sugar were healthier. Overall, it has been proven that anyone can die from heart disease. It all depends on the percentage of calories obtained from sugar in the overall diet.

And here's the most interesting thing: this was true for any age, gender, level physical activity.

Sweetened drinks such as sodas, energy drinks and even sports drinks are by far the biggest sources of sugar. And the worst thing is that this sugar is hidden. We never pay attention to them and the calories they contain.

It is for this reason that today modern nutritionists do not advise beginners in losing weight or healthy eating to count calories. After all, without experience you can calculate everything incorrectly.

Other major sources of sugars are cookies, cakes, pastries and sweet treats; fruit drinks and juices; ice cream, yoghurts and the like; candies; and ready-to-eat cereal mixtures.

Remember, sugar does not have beneficial elements and vitamins. And I think you’ve heard more than once that sugar is bad for your teeth. But I want to repeat this again and again.

Sugar puts a lot of strain on your liver, which often works to the limit, which leads to its obesity and strong decline metabolism, as well as diabetes mellitus and so on. Look carefully at our article about the dangers of sugar on health and figure.

A few words have already been said about the dangers of carbonated drinks. But why are they specially highlighted?

First of all, it's all about hidden sugar. And secondly, this same sugar is often replaced with artificial sweeteners that are ready to kill you at any moment.

And this applies not only to the carbonated drinks themselves, they also include store-bought juices, no matter how sad it sounds. Although you may not believe it, some juices contain even more sugar and sweeteners than drinks.

Liquid sugar is worse because it does not create the effect of satiety. Think about how hungry you feel after drinking a little beer or sugary drink. Yes, you are not hungry right away, but after a while your appetite increases and you want to eat more and more.

Among nutritionists, it is now very fashionable to talk about the dangers of gluten. But what is it and why is it so harmful?

So, gluten (gluten) is, simply put, a protein substance consisting of two proteins - gliadin and gluten, found in the seeds of cereal plants. They are especially abundant in wheat, rye and barley. In the cereals listed above, the amount of gliadin reaches 80%.

After years of research and observation? Thousands of patients feel better by avoiding gluten in their diet. This suggests that gluten is especially dangerous for our body.

But why is she so dangerous?

It's all about gliadin.

When you eat these grains or foods that contain large amounts of gluten and therefore gliadin, inflammatory reactions occur in the body. This begins immediately when gliadin molecules dissolve in water and enter the cells of your body.

If you are sensitive to gluten, your body will produce antibodies and attack the gliadin cells. That is, gluten is perceived by the body as an infection. This immune response.

And inflammatory processes lead to many other health problems. This is why gluten can have such a devastating effect on general state your health.

In some cases, people are allergic to rice, corn, buckwheat or millet, which are low in gluten and do not contain gliadin. Then you will have to give up these cereals too.

And the most offensive thing in this situation is that reading labels in a store may not help you. After all, our manufacturers do not care to indicate whether a particular product contains gliadin. You can simply read about the gluten or gluten content.

Unfortunately, most people don't feel better immediately after eliminating gluten from their diet. And all because we are too polluted today. This body recovery process can take 30 to 60 days until the inflammation subsides.

And in order to restore the small intestine, which is most affected, it may take up to 9 to 12 months.

In rare cases, a person may experience significant improvement within a few weeks.

But sometimes, people may even feel significantly worse after going gluten-free. This is usually due to another type of allergy - a food sensitivity or addiction.

But then, for most people who are gluten intolerant, significant changes occur. They notice how their general condition improves, and with it their physical, mental, and emotional condition.

For some, there is simply an emotional upsurge!

Believe me when you eat junk food, which causes a number of negative biochemical reactions in the body, especially in the digestive tract and immune system, this is scary. This is what often becomes our problems with joints and blood vessels.

It can even lead to a decrease in serotonin levels (the hormone of joy and happiness), which leads to a decrease in your mood. And this, in turn, again leads to cravings for sweets and gluten. It turns out to be such a vicious circle.

And this problem can only be solved in one way - by eliminating these products from the body.

The most common foods containing gluten are bread, pasta, pizza, bagels, cookies and pastries. Thus, you can already notice that this is all what we take for tea or for a quick snack.

However, there are also hidden sources of gluten.

We can find it in products such as sauces, seasonings, some confectionery products, cakes, soufflés.

My main advice is to eliminate gluten from your diet as much as possible.

anemia
osteoporosis
Vitamin K deficiency
dermatitis, psoriasis
diseases of central and peripheral nervous system,
psychiatric illnesses
multiple sclerosis
epilepsy
Alzheimer's disease
Parkinson's disease
infertility
depression
fatigue
Crohn's disease
arthritis
malignant tumors
liver diseases
upper respiratory tract diseases
allergies
insomnia
constipation
diseases of the cardiovascular system
type 1 diabetes
Hashimoto's disease

It seems that this is enough to think about the consequences and give up gluten once and for all, no matter how beautiful and tasty it looks. Nowadays, it is gluten and sugar that are the most powerful food drugs in our modern society.

4. Eat more fresh vegetables

I don’t know how you feel about vegetables, but you urgently need to include them in your diet. They can be in soup, in salad, grilled, steamed, and also in the form of my favorite juices and green smoothies.

And it’s no secret that people who have more fruits in their diet plan are more likely to have low level risk of some chronic diseases.

Vegetables will provide you with vital nutrients to stay healthy and keep your body in top condition.

Vegetables are a storehouse of vitamins, microelements, proteins, carbohydrates, fiber, and all this with a minimum fat content.

They are simply amazing...

Health Benefits of Vegetables

A vegetable-rich eating plan may reduce the risk of stroke and other heart and vascular diseases.
This diet will help reduce the risk of developing type 2 diabetes.
Vegetables can protect against certain types of cancer, such as cancer of the mouth, stomach, and colon and rectum.
Vegetables and some fruits containing fiber can easily help reduce the risk of developing coronary disease hearts.
Eating vegetables rich in potassium will help reduce the risk of developing kidney stones and strengthen bone tissue.
Eating vegetables that contain the fewest calories per cup will help you get to your ideal weight faster.

And so on... Of course, if you consider some vegetables separately, you will be very surprised by their unique properties. You just can't help but fall in love with them... After all, they carry mountains within them nutrients …

Nutrients

Let's remember the most basic ones:

Most vegetables are naturally very low in fat and calories. And not a single vegetable contains cholesterol.
Many vegetables are important sources of many elements and vitamins, including the very important potassium, folic acid, vitamin A, vitamin E and vitamin C.
Potassium-rich vegetables will keep your blood pressure levels healthy. Plant sources potassium: sweet potato(yams), white potatoes, white beans, tomatoes, beet greens, soybeans, beans, pumpkin, spinach, lentils, peas.
Dietary fiber from vegetables helps lower blood cholesterol and the risk of heart disease. The fibers have important for normal intestinal functioning. They help reduce constipation and diverticulosis. ABOUT Fiber-rich vegetables help you feel full while consuming many fewer calories than regular food.
helps the formation of red blood cells. Women of childbearing age who may become pregnant and those in the first trimester of pregnancy should consume sufficient amounts of this acid. And vegetables can be an excellent source of it. This reduces the risk of nervous system defects, bone tissue and other problems during fetal development.
supports eye and skin health and helps protect against infections.
Vitamin E helps vitamin A to be absorbed and prevents cell oxidation from occurring.
Vitamin C helps heal wounds and cuts and keeps teeth and gums healthy. It is also involved in iron absorption.

This can be said to be the basis...

But how can you eat more vegetables?

It is your responsibility to include more fresh vegetables in your meal plan.

But that is not all …

Organize your kitchen so that vegetables have a designated place.

5. Organize your kitchen for healthy eating

One of the best things you can do for your health to start eating right is to adjust everything around you so that junk food didn't catch my eye.

You're probably familiar with the situation where people are switching to healthy eating, but at the same time are still willing to eat something that prevents them from achieving their goals. Think cookies and cakes during a break from work. Or, for example, when you are treated to a handful of chips or nuts (fried in salt or with milk chocolate).

Remember, if you are determined to eat healthy, follow the rules outlined in this article.

Therefore, as you begin to introduce healthy habits into your life, start also planning a little. Luckily, there are some tricks and tips for this. They will definitely make your life easier.

Stock up in advance

To begin with, equip your kitchen with everything you need: a juicer, blender, graters, dishes that do not emit carcinogens () and so on.

If you also stock up on fresh produce (vegetables, fruits, nuts, seeds), you will always be able to create something incredible, even in a hurry.

You should have beans, whole grain pasta, coconut milk, brown or brown rice, nut oils, spices. And also buy some grains such as quinoa, buckwheat, oatmeal, millet and pearl barley.

Nuts and seeds are an excellent natural source of vitamins, minerals, protein, fats and fiber, and most of us don't eat enough of them.

Save yourself from nonsense

Keep fruit around you wherever you go. Especially in places where unhealthy foods may come into your sight.

Yes, instead of having your bowls full of candies, cookies or chips, fill them with oranges, apples, pears, bananas or some tasty nuts. Place them in front of the TV, in the kitchen and on the dining table, or in the office at work.

Do you understand why?

Yes, it often happens that we want to have a snack, not because we are hungry, but because we are bored or just to keep company (at work, for example). This is where you eat something healthy and healthy.

Freeze vegetables and fruits

Freeze vegetables and fruits from your garden. This way you can not only eat more healthy foods, but also cook something healthy faster. For example, freezing grated carrots will speed up the cooking process for some foods. You can also freeze fresh or already cooked mushrooms.

Freeze more berries. These are super sources of antioxidants and vitamins. They contain fiber and are always ready to use, for example in smoothies or vitamin-packed salads.

Keep things in order

Clutter is one of the most big reasons stress in our life. When we clutter our lives physically and mentally, it saps our energy.

If we really want to lead a healthy lifestyle, we must keep stress and clutter out of our lives.

Start by cleaning your kitchen utensils and equipment.

Start your healthy life and habits from scratch. But know that clutter is very bad for you. It sneaks in and takes you back to old habits.

Final Thoughts

These five great rules, it seems to me, can change not only your approach to nutrition, but also you. If you start small and start eliminating from your diet those harmful foods mentioned in the first three points, you will already change.

Remember, we are already too infected with ecology and all sorts of toxic substances, you no longer need to put pressure on yourself and test your body’s strength.

Of course, certain vegetables and fruits will not always be available to you, but try to follow these principles of healthy eating as much as possible.

You will notice results, if not immediately, then within a month for sure! If you want to lose weight, you will lose weight; if you want to lower your blood cholesterol, you will probably lower it. You now know where to start with healthy eating.

Just get started!

Perhaps you have something to add, write in the comments below.

If you found this article useful, please share it with others!

Proper nutrition as one of the most important elements healthy image everyone is interested in life every day more people. We even have it on our website. Food is something without which the life of any person is impossible, and health directly depends on diet. Poor quality or unhealthy food can cause damage to the body, so it is very important to be able to create the right nutrition program for every day. Healthy food is not always the standard of taste, but in terms of benefits it has no analogues.

Proper and healthy nutrition these days is no longer an indicator of aristocracy, but a response to the pace and conditions of life. More and more people today are involved in sports, which is inseparable from a healthy diet. Choosing a diet and creating a menu for the day, week, month becomes an urgent task for everyone who is wondering about losing weight, losing weight or growing muscles, or improving their well-being in general. In this lesson we will talk about the basic principles of proper nutrition.

Please take these tips critically, since there are no strict laws in proper nutrition, but there are recommendations that can be supported by some experts and criticized by others.

What is proper nutrition?

It is rare to find a clear and specific definition of the concept of healthy and proper nutrition in sources. The most complete formulation of this term is as follows:

Proper nutrition(or healthy eating) is a balanced diet of natural and quality products, which satisfy all the needs of the body, in addition, they benefit it.

One of the famous authors of books on proper nutrition is an American naturopath, an adherent alternative medicine, vegetarian Herbert Shelton ( 1895-1985 ). His idea of benefit natural food became progressive: Shelton believed that nature took care of human needs for food in full, which means that our body only needs natural products.

Shelton also developed the dietary concept of separate nutrition in the book “ The right combination of foods" The idea behind this diet is that some foods are incompatible when consumed at the same time. For example, the author argued that it is impossible to combine foods rich in proteins with carbohydrate-containing foods, milk with other foods, and fats with proteins. Separate nutrition has attracted the interest of not only those wishing to lead a healthy lifestyle, but also specialists in the field of dietetics and physiology. Clinical studies were conducted, as a result of which it was possible to establish that it is not so much useful to eat separately as to eat healthy food, as it helps to lose weight and good condition The body is affected not by the principle of food separation, but by a general reduction in its calorie content.

Also relevant for proper nutrition are the postulates set out in one of the most popular modern books on healthy food, “The Chinese Study”. This work was written by a famous specialist Colin Campbell, Professor Emeritus of the Department of Food Biochemistry at Cornell University, winner of the National Institutes of Health award. Here are some takeaways from this book:

food vitamin supplements will never replace natural products containing the same set of vitamins;
Almost all nutrients are better absorbed from plant food than from food of animal origin;
Proper nutrition helps control the effects of negative external factors on the body;
A properly formulated diet will never harm the body.

Having summarized the information from these works, we can highlight several recommendations on what you need to know about proper nutrition and healthy eating:

Rule 1. Food is primarily the basis for life, “fuel” for the body, from which energy is produced, and only then - ritual and pleasure.

Rule 2. Healthy eating will protect your body from premature aging will help avoid many diseases of cardio-vascular system, some types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that help improve mental performance, read about them in this article.

Rule 3. There is no room for compromise in a healthy diet. You should avoid soda, chips, mayonnaise and other unhealthy foods. You can and even need to eat sweets, but not all the time and not all the time.

Rule 4. Baked, stewed and boiled food is healthier than fried and smoked.

Rule 5: Trust, but verify. With the development of the Internet, a huge number of different blogs and sites have appeared on the Internet containing information about healthy eating and giving recommendations for improving your figure. However, we should not forget that blog authors are not always professionals who really know their business. That is why, before you start using this or that technique on yourself, you should read the reviews of other users in as much detail as possible, read additional information about the author of the theory and analyze the results he achieved. This simple advice will help you weed out untested theories and thereby avoid the risk of causing irreparable harm to your health by trusting non-professionals.

So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we consume. Based on the content of various nutrients and vitamins, all products can be divided into groups that will allow you to create an optimal diet for the day.

Based on the principles of proper nutrition, experts from the Harvard School public health under the leadership of the American nutritionist Walter Willett, they developed a universal scheme for human nutrition during the day - the food pyramid. Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, and foods from the top should be consumed in limited quantities or exclude it from your diet altogether. In addition, it is worth noting that the base of this pyramid also lies in physical activity and sufficient fluid intake, preferably mineral water.

Here is the structure of the pyramid with a list necessary products and their properties from bottom to top:

Whole grain bread, oatmeal, rice and pasta

This is the basis of a healthy diet. These foods provide the body with complex carbohydrates, an important source of energy. Whole grain foods are rich in B vitamins, minerals and fiber that every person needs. Contrary to popular belief, these foods do not cause weight gain unless you add butter, cheese or sauces to them.

Vegetables

Vegetables provide us with vitamins, are an excellent source of protein, and are not rich in fat. The maximum amount of nutrients is found in vegetables with rich green, yellow and orange colors, as well as in starchy vegetables - potatoes and yams. Vegetable juices are also very beneficial for the body.

Fruits

Fruits are a rich source of vitamins, primarily vitamin C. They are low-calorie foods that contain virtually no fat. Fruits are healthy in any form: fresh, frozen, canned, dried, or in juice form, with the exception of heavily sweetened nectars and fruit-based syrups.

Meat, poultry, fish, dry beans, eggs and nuts

Animal products are an excellent source of protein, iron, zinc and B vitamins, as are beans, nuts and seeds. Tofu (bean curd), as well as white beans rich necessary for the body calcium Almond is good source vitamin E.

Milk, kefir, cheese, yogurt

Dairy products are irreplaceable sources of calcium. They also provide the body with proteins and vitamin B12. For consumption, you should choose low-fat varieties of dairy products, since they contain a minimum of cholesterol, saturated fat and, of course, calories.

Fats, oils and sweets

These foods are high in calories and very nutritious. They should not be overused, but they should not be completely abandoned. The diet must contain vegetable oils, which are a rich source of vitamin E (1 tablespoon per day is enough for the body). Products containing molasses may be useful as a source of iron.

Daily diet options according to the food pyramid

You can prepare many different dishes from these food groups. An approximate daily menu for an average person might look like this:

Option 1

Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small piece of fruit.
Snack: unsweetened fruit.
Dinner: two pieces of toast with lean fish, green salad without dressing, mineral water with lemon.
Snack: kefir or yogurt.
Dinner: stewed vegetables with toast, a glass of water with lemon.

Option 2

Breakfast: chicken breast, sprinkled with Parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small piece of fruit.
Snack: a handful of nuts.
Dinner: a portion of brown rice with stewed vegetables, a glass of mint tea, a small piece of fruit.
Snack: kefir or yogurt.
Dinner: 150 g low-fat cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet meets the nutritional needs of the average person. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

The desire to lose weight forces many people to turn to proper nutrition, since the main cause of obesity is the consumption of unhealthy food, fast food and a lot of sweets. The path to a beautiful healthy body lies through building the right diet and nutrition regimen.

In search of an optimal weight loss program for yourself, you should not immediately go to the Internet and study “revolutionary techniques” that allow you to lose weight without the slightest effort and dietary restrictions. You should be wary of all methods offered on the Internet, since quite often they are compiled by people who do not have vocational education in the field of nutrition, and cannot guarantee a positive result. If you have the opportunity, be sure to make an appointment with a nutritionist who will conduct an individual study of the characteristics of your body, and based on its results, offer a nutrition program that is suitable for you in accordance with your goals. If a consultation with a professional nutritionist is not available to you for some reason, you can take advice from specialists who run websites, forums and blogs on weight loss, read books on this topic, not forgetting to check the information offered to you, read in detail the reviews and recommendations of people, who have experienced this method first-hand.

Any nutritionist will tell you with confidence that you can lose weight by reducing the number of calories a person consumes per day. The minimum number of energy units required by the adult human body daily is 1200 kcal. You can calculate the number of calories needed to maintain your weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the level indicator basal metabolism- the number of calories needed to maintain life in calm state(BMR) multiplied by the activity factor.

The formula for calculating basal metabolic rate, based on a person's weight, height and age, is derived as follows:

Men: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) basal metabolic rate.

Women: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) basal metabolic rate.

The result obtained must be multiplied by the activity factor, which is equal to:

1,2 sedentary image life;
1,375 average activity (light exercise 1-3 per week);
1.55 high activity (intensive exercise 3-5 times a week);
1,725 very high activity (heavy physical activity 6-7 times a week);
1.9 extreme activity (very hard physical work, or intense training 2 times a day).

You can find out how many kilocalories per day you need in the form below:

Once you determine how many calories per day you need to maintain existing weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce your daily calorie intake by 10-15% of what is required to compensate for energy expenditure.

What do you need to know when planning to lose weight?

1. It is important to understand that a diet for losing weight without exercise quick results won't bring it. You can speed up the process by first deriving the formula for the number of calories taking into account physical activity, of course, and calculating the daily ration from it, only by doing special exercises. You will learn about them in next lesson.

2. When choosing a diet, it is best to consult with a medical specialist, or at least opt for a well-known program, the effectiveness of which has already been tested by other people.

3. If you begin to sleep poorly or feel constantly tired and irritable, your overall health has worsened - these are sure signs that the diet is bad or the amount of food consumed is not enough, which can be detrimental to your health and, therefore, the program needs to be reviewed or changed.

4. Most low-carb diets need to be approached carefully. Carbohydrates are the basis that feeds our body with energy. It is necessary to distinguish between fast and slow carbohydrates, while you cannot completely abandon some and replace them with others. Read more. You should also take a balanced approach to express diets that allow you to lose weight in short period time. It should be remembered that if you lose weight using a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.

5. Number of meals - 4-5 per day. It is better to make small portions. It is advisable not to skip breakfast.

6. Healthy foods for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.

7. The main thing is this positive attitude, willpower and determination. The rest will definitely work out.

Finally, an example of a daily menu for women:

Breakfast: oatmeal with water, 1 apple, coffee with milk.
Lunch: a glass of kefir, 2 peaches.
Dinner: 1 baked potato, a piece of fish, a vegetable salad with a tablespoon of butter.
Snack: grated carrots with olives.
Dinner: boiled broccoli, stewed chicken breast.

A healthy diet is just as important for gaining muscle mass as physical training. Food serves as a building material from which the body takes everything it needs for muscles.

In the case of gaining muscle mass, the same principle works as with losing weight, only in reverse order. If you want to gain weight, you need to consume more calories than your body burns per day. However, large quantities should be avoided fast carbohydrates and fats, which, unlike protein, are not directly involved in the process of creating muscle tissue and can accumulate in the body, creating excess fat. However, it is fats and carbohydrates that are the main source of energy for training and therefore cannot be completely abandoned: they must be consumed at the right time and in the right quantity (in accordance with TDEE).

If you are actively involved in sports, then it is important to get enough carbohydrates for breakfast and lunch, because they provide us with the energy we need for intense workouts. But the main role in muscle growth is given to proteins. It is a well-known truism that in order to grow muscles you need to consume 2 g of protein per kilogram of body weight. In general, the nutrition process should be organized as follows: meals - 5-6 times a day every 3 hours, medium portions.

What you need to know about proper nutrition for muscle growth?

1. Muscles grow when the amount of energy in the form of food exceeds the amount of energy expended per day. Calculate using the formula described in the block on weight loss daily requirement in calories and increase it by 15-20% (on average +300-500 kcal daily).

2. If you follow the rules and do everything right, but your muscles are not growing, increase your carbohydrate intake at breakfast and after training by 40-50 g.

3. Don't panic when muscle growth stops. Muscles grow in leaps and bounds. After a few weeks of progress, stagnation may occur, and after a week or two, growth will begin again.

4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but also do not correlate with a healthy lifestyle in general.

5. To achieve muscle growth, you need to follow the following daily ratio of macronutrients consumed: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.

Squirrels. One gram of protein contains 4 kcal. Main sources of protein: chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas and soy. Animal proteins (meat, poultry, milk, fish) are more nutritious than plant proteins (nuts, beans, peas, soy).
Carbohydrates. Carbohydrates contain 4 kcal per gram. Main sources of carbohydrates: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, grains.
Fats. Fats contain 9 kcal per gram. Main sources of fat: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, cookies, potatoes, nuts, olives, chocolate. Animal fats are more harmful to the body, primarily for the cardiovascular system, than plant fats.

7. You should drink enough water. .

An approximate daily diet for muscle growth for a man weighing 75-80 kg is as follows:

First breakfast: 2 whole eggs, 7 egg whites, 1 bun, 3 teaspoons jam, large banana.
Lunch: 150 g chopped boiled breasts without skin, 1 piece low-fat cheese, 4 tbsp. tablespoons low-fat mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened flatbreads.
First lunch: 250 g grilled beef, 100 g pasta, 3/4 cup tomato sauce.
Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. spoons of low-fat mayonnaise, 1 cup of vegetable salad.
First dinner: 500 g skim milk, 2 scoops whey protein, 3 tbsp. spoons of honey.
Second dinner: 240 g boiled fish, 240 g of boiled beans, 1 cup of boiled carrots.

Drinking regime

Drinking regime is important element healthy lifestyle. Water is the basis of any living organism, including the human one. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the structure of new blood cells, the normal functioning of ligaments and joints, and kidneys. Drinking enough water helps control your appetite.

Which drinking regime correct? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. Under no circumstances should you follow such diets. You will gain the desired -5 kg in a week, but the body will be dehydrated, which will affect your well-being and functionality. Once you start drinking again when you want, the weight will come back. Remember, the amount of water per day for an adult is 2-2.5 liters, divided into equal doses after the same amount of time. Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.

It is important to drink the right amount of water for those who play sports. If the body is dehydrated, energy is absorbed 10-30% worse, which directly affects the intensity of training and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up - this speeds up metabolism and has a beneficial effect on the digestive system.

Helpful information

Detailed and convenient calorie table individual products and ready meals indicating the amount of proteins, fats and carbohydrates and a recipe analyzer for the content of biologically significant nutrients.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. For each question, only 1 option can be correct. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on completion. Please note that the questions are different each time and the options are mixed.

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 is not a strict, exhausting diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, if followed, you can radically change yourself, acquire new useful habits, a beautiful figure and significantly prolong your life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem for modern people - we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who can 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 of developed countries has 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 amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, reproductive function - this is just small part possible diseases arising from non-compliance with the diet.

The good news is that in recent years, taking care of your body has begun to become fashionable: more and more calls to exercise are being made by the state, public organizations, and organic and dietary products, the press disseminates advice on how to eat healthy.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, you should remember several 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, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. 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 slow carbohydrates, which will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body dietary fiber– fiber;
legumes are a rich source vegetable protein, especially necessary for those who rarely or do not eat meat at all;
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;
dairy products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the gastrointestinal tract;
sea fish contains protein and essential fatty acid omega-3;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, or 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, no useful substances and fat is 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 large amounts 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. They contain a heavy dose of caffeine combined with sugar and high acidity, plus preservatives, dyes and many other components 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 one of the most dangerous foods. 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 give up unhealthy foods altogether, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s 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, pasta made from durum flour. 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 - one more easy reception food:

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 rosehip, ginger or ginseng.

Portion sizes are approximate and will depend on individual parameters - daily norm calories, weight loss rate and others individual factors. In any case, it is better to consult a nutritionist.

When it comes to talking about proper nutrition, many people immediately feel sad. In fact, any endeavor can be multifaceted. Healthy eating is not a meager set of products, but a complete, tasty diet. A healthy lifestyle is modern approach, many people choose such a program to maintain beauty, activity, and longevity. The culture of the gastronomic environment is the rules of healthy eating, which those who take care of themselves should learn about.

Rules and principles of healthy eating

To feel good, to be in in a great mood Thanks to proper nutrition, you need to know the nuances of creating a healthy diet. Remember the main points on which healthy eating is based: variety, moderation, regimen. Based on these rules, the most important norms have been selected, which will be the key to the correct balance of your daily ration:

You need to eat when you are really hungry. Healthy Appetite will appear on its own, it does not need to be stimulated.
Reduce the amount of sweets in your diet, it's not healthy.
When choosing spices for a dish, it is better to give preference to herbs, pepper, but not salt.
Raw food healthier, more nutritious, healthier than boiled or fried.
Choose vegetables and fruits different colors, because the color of the fruit means that it contains certain flavonoids.
It is better if you prefer turkey, chicken, lamb, rather than pork or beef.
No semi-finished products: dyes and nutritional supplements hardly natural in sausages, frankfurters, store-bought dumplings, and fast food.
Increase your fluid intake. Coffee, alcohol, and store-bought juices are not recommended.

What foods should be included in the diet

Healthy eating tips include: sample list consumed products that will provide a person with a surge of strength, energy and cheerfulness. Included in this list familiar products:

bread;
meat (about 150 g) – turkey, chicken breast, lamb;
eggs (5 pieces are allowed in 7 days) – boiled is better than fried;
seafood – allowed for daily diet nutrition, they are very healthy, low in calories;
legumes are just a protein bomb in a healthy and proper diet, which is useful for strong muscles;
dairy and fermented milk products - milk, cottage cheese, kefir, yogurt, but preferably homemade;
cold pressed vegetable oil;
fruits and vegetables for nutrition in any form: pure fruits, juices, salads (except grapes, bananas).

How to eat right for weight loss

The menu of a healthy and wholesome diet should be dominated by products plant origin. It is impossible to completely exclude fatty foods - so does the metabolism and assimilation process useful vitamins the body will be slowed down. You need to reduce the fat content of food to make it as healthy as possible: stew and bake foods (meat, vegetables, fish) separately from each other. The last meal is 5 hours before bedtime, and it’s even better to arrange your diet so that you don’t eat after six in the evening.

Menu for the week

There is no strict definition of the foods you should consume during a healthy and healthy diet day. healthy eating. Approximate diet A healthy person losing weight to their advantage for 7 days looks like this:

Monday

Breakfast: low-fat cottage cheese with raisins and dried apricots.

Lunch: chicken soup, vegetable salad (dressing - olive oil).

Afternoon snack: sponge cake without cream, yogurt, fruit.

Dinner: steamed cutlet, spaghetti, a little grated cheese.

Tuesday

Breakfast: oatmeal with banana, apple.

Lunch: mashed potatoes, a piece of baked fish.

Afternoon snack: fruit salad.

Dinner: vegetable casserole.

Wednesday

Breakfast: rice with syrup (preferably cherry).

Lunch: Lenten borscht with sorrel, uzvar.

Afternoon snack: 2 apples, Herb tea(you can add a little honey)

Dinner: chicken breast baked with herbs, buckwheat.

Thursday

Breakfast: oatmeal with milk and dried fruits.

Lunch: mashed potatoes, grilled lean meat.

Afternoon snack: 3 kiwis or orange with banana.

Dinner: a serving of baked vegetables.

Friday

Breakfast: steamed or baked omelette (2 eggs), a piece of homemade sausage.

Lunch: chicken soup with croutons.

Afternoon snack: milk porridge (buckwheat), orange juice.

Dinner: boiled or steamed chicken, rice.

Saturday

Breakfast: green tea, cheese sandwiches.

Lunch: soup with meatballs (chicken).

Afternoon snack: fruit juice.

Dinner: pilaf, salad, dressed olive oil.

Sunday

Breakfast: rice with a couple of spoons of jam (raspberries, cherry plums, apricots).

Lunch: noodles, a piece of lean beef, tea.

Afternoon snack: kefir, biscuit (cookies).

Dinner: spaghetti chicken fillet-grill, tomato juice.

Healthy diet for school and preschool children

If you have to feed schoolchildren or toddlers, while observing the norms of a healthy lifestyle, the rules are as follows:

Lunch is required. Hot soup, borscht will help avoid digestive problems.
Fruits, vegetables, drinks and dishes based on them are necessary for children.
Strong tea, coffee, soda for healthy child mode meals are prohibited.
The child's dinner should be tasty, but light.

Here is an approximate healthy and nutritious menu for a schoolchild or kids in kindergarten for the day:

Breakfast - porridge, cottage cheese, eggs, cheesecakes, pancakes, meat, fish, bread with butter. Drinks – cocoa, milk, tea.
Lunch – first hot dish, fresh vegetable salad, side dish combined with meat, fish, fruit. Drinks: compote, jelly, smoothie.
Afternoon snack – biscuit, cookies, bun or cheesecake, fruit. Drinks: compote, juice, kefir, milk, fermented baked milk.
Dinner – porridge, baked vegetables, fish, meat. Drinks: chamomile tea, warm milk.

Recipes for every day

Here are a few healthy recipes that will reveal to you healthy and delicious food. Looks interesting among all the dishes with cereals pearl barley porridge with pumpkin, cooked in a slow cooker. To prepare a healthy lunch you will need:

pearl barley – 150 g;
pumpkin pulp – 350 g;
water – 350 ml;
vegetable oil;
herbs, spices to taste.

Let's start cooking:

Pearl barley Rinse well, add water overnight in a multicooker bowl.
Add chopped pumpkin, herbs, and spices to the pearl barley.
Set the “Pilaf” (“Buckwheat”, “Porridge”) mode for 40 – 60 minutes.
At the end of cooking, add oil and mix thoroughly.

Chicken saltison is another dietary, tasty and healthy dish. To cook it, prepare in advance:

chicken fillet – 2 pcs.;
gelatin – 15 g;
garlic – 2 cloves;
spices: red pepper, black pepper, Provençal herbs, salt.

The process looks like this:

Finely chop the chicken, add dry gelatin, crushed garlic, spices, mix everything, put it in a sleeve, and tie the edges.
Place the resulting package in a saucepan of boiling water.
Cook for an hour. Take it out, cool it and serve the saltison, cut into slices.

Traditional for connoisseurs of healthy vegetable dishes, cabbage pancakes are considered an inexpensive and satisfying dinner. Products:

cabbage - a small head of cabbage;
flour;
3 eggs;
soda – 1 tsp;
seasonings;
vegetable oil for frying.

Preparing a healthy meal:

Cut the head of cabbage into pieces, put it in a pan, fill it with water, add spices.
Cook until the cabbage softens, drain almost all the water and leave until completely cool.
Add all other ingredients and mix.
Spoon the resulting mixture into a frying pan and fry vegetable oil on both sides.

Dessert sweet pumpkin in a slow cooker will appeal to children and adults; to prepare it as a tasty healthy sweet you need to have:

pumpkins – 0.5 kg;
honey - 3 tbsp. l.;
cinnamon - a pinch;
butter - a teaspoon.

Making food healthy and tasty, and making your favorite dish correctly, is not difficult even for a novice housewife:

We clean the pumpkin, cut it into small pieces, add honey, cinnamon and mix.
Grease the multicooker bowl with oil and place the mixture in it for baking.
Set the “Baking” mode, time – 30 minutes.

What should you drink? Watermelon fresh! You will need:

small watermelon;
sugar – 1-2 tbsp.
juice of half an orange.

We act:

Remove the rind and seeds from the watermelon and cut into pieces.
Puree with a blender and squeeze orange juice into the mixture.
If the drink is sour, add sugar to taste.

Healthy eating pyramid

In determining a healthy diet and normal nutrition Some foods are extremely important for the body, and some will have to be reduced so as not to harm your health and figure.

The basis of nutrition in terms of importance and usefulness is bread, cereals, and pasta.
The second tier of the pyramid of health and nutrition culture is vitamin complexes– vegetables, fruits, where the former slightly predominate. The amount of sugar is minimal and the amount of vitamins is maximum, which is a significant plus for health.
The third tier of food products needed for a healthy lifestyle contains 2 blocks in equal parts: the first - dairy, fermented milk products, the second - meat, fish, beans and eggs. These are products of natural origin that are saturated with fats, they are healthy, but you need to be more careful with them when planning your diet.
The top layer of the healthy food pyramid is sweets, sugar, salt, fatty foods. They need to be cut from the diet to avoid deterioration of health and many diseases: diabetes, obesity, migraines, skin rashes.

Video: where to start eating right

The health of the nation is not only about giving up smoking, alcohol and drugs, but also about regularly taking care of your health and nutrition. Having reconsidered your gastronomic preferences, it is worth recognizing that healthy and proper nutrition is an undoubted plus, and not a minus, for the health of the body. Good food will give you long years activity, improve your mood, fill you with energy. How to switch to healthy diet correctly and what needs to be taken into account, find out from the video.

Healthy nutrition is a concept that includes ensuring the physiological needs of the human body in all nutrients, vitamins and mineral components. This base also includes maintaining normal water-salt metabolism. Despite the fact that modern people eat a large variety of foods and rarely deny themselves food, the vast majority of our contemporaries live in constant state nutritional deficiency on cellular level. This situation arises due to the minimal nutritional value of the vast majority of food in our diet.

At its core, our food is voluminous substances that satisfy physical hunger. We absorb a portion of food, the stomach gives a signal to the brain that it is full. That's all. He no longer cares about what happens next. And there are no other mechanisms for recognizing hunger in humans. Thus, day after day, year after year, we form cellular degeneration in ourselves.

This is the cause of most chronic diseases, a decrease in the level of protective reactions, allergies to anything and everything, chronic fatigue, early aging of skin cells, hair loss, excess weight and other problems. How to avoid all this? First you need to understand for yourself what a healthy diet is and how to organize it in modern conditions life.

What is healthy food?

Healthy food is a uniform and complete intake of nutrients enriched with vitamins and mineral complexes. Those. A healthy diet should include all essential amino acids, proteins, carbohydrates and fats. You should not exclude this or that product from your diet without replacing it with a similar source of nutrients. This is why most diets don't work.

On a note. You should know that proteins, fats and carbohydrates can be transformed into each other in our body. Those. Limiting the amount of fat in your diet will not have the desired effect if you do not normalize the process of their normal metabolism. Proteins and carbohydrates will be converted into fats. Over time, this will lead to even more weight gain.

How to normalize metabolism? Healthy food serves this purpose. It should not contain complex components, chemical flavors or flavor enhancers. They all block production digestive enzymes. Accordingly, food in the body is not absorbed in the order prescribed by nature. This is how complex transformations of everything into subcutaneous fat arise. The mechanism is quite simple. if you are missing any of the enzymes responsible for breaking down protein and converting it into amino acids to feed the cell, then the protein is transformed into fatty acids. They will no longer be able to be used by cells for growth and construction. This way you will gain a few extra pounds.

Important! Vitamins and minerals are necessary for the digestion process. You can get them only with the help of simple natural products.

Remember that healthy food is the food that leads you to health and longevity. It’s worth spending a few days to finally get your diet in order and start restoring your body.

Basic principles of healthy eating

Knowledge of the basic principles of healthy eating will provide you with invaluable assistance in this matter. These include:

adjusting the calorie content of the daily diet;
correct distribution of food portions by hour;
balance of the ratio of proteins, fats and carbohydrates;
ensuring the presence of vitamins and minerals.

And now, in order. Let's start with the calorie content of food. This is the basic principle of healthy eating. Calorie content should correspond to your age, build, and type of professional activity. For women engaged in mental work, 2000 Kcal per day is enough. Men with heavy physical work require more than 3500 Kcal per day. For children school age- 2500 Kcal. For elderly people - less than 2000 Kcal.

Absolutely all foods consumed should be included in calorie calculations. Don't forget to count the calorie content of the drinks you drink.

Gradually, your body will independently learn to determine the amount of calories it needs. And in the first 6 months you should do this using a calculator. Start your calculation with your family's total calorie needs. Based on the amount received, start compiling sample menu for a week. Calculate what products you use, in what quantities and how many calories it will give.

Next comes the correct diet. Install at home mandatory procedure, at which most of The daily amount of calories will be consumed in the morning in the form of breakfast. This can include up to 40% of calories. At lunch you should consume no more than 30% of calories. The afternoon snack should account for 20%, and dinner only 10%.

To balance the ratio of fats, proteins and carbohydrates, you should use special tables that indicate the approximate content of these nutrients in a particular product. Again, calculate the daily amount you need and, based on the data obtained, make a list of products for the day.

The most difficult thing at home is correcting the vitamin and mineral composition of food. We will devote a separate section to this issue. How to use vitamins and mineral supplements and how to determine their presence in food. We will prepare this material for you a little later.

Basics of healthy eating for modern people

Now let’s look at what constitutes the basics of a healthy diet. These are the basic products. Try to use only natural ingredients in the cooking process. Avoid ready-made semi-finished products. Factory-cooked cutlets and sausage contain a large amount of starch and soybean beans. These components are not essential for a healthy diet. Healthy food is food that is made from simple ingredients. That is, cookies made at home from flour, eggs, sugar and butter will cause 100 times less damage to your figure than the equivalent from the store.

Try giving up mayonnaise or making it at home. You should also be sure to include fresh vegetables and fruits, meat, milk, cereals, sunflower and butter in your diet every day. Stop buying margarine once and for all.

Organizing a healthy diet at home and at work

In order for you to successfully organize a healthy diet, you need willpower. But equally important is understanding why you are doing this. If you have children, then you should know that their school performance and social success largely depend on proper nutrition. If you are interested in material and career growth, then in this case you should start with nutrition. Only energetic and healthy man able to carry out the production tasks assigned to it.

Organizing proper nutrition at home is a task for the housewife. But in an office environment, this can be organized both collectively and individually. You can bring pre-prepared lunches with you. You can use a special delivery service. We hope that you will not only implement the principles of healthy eating in your life, but also infect your colleagues with them.