Healthy nutrition menu for every day

A lot of stereotypes have been formed around proper nutrition. Some associate it with severe restrictions, while others believe that the menu of proper nutrition for every day is a pleasure available to people with above average income. Finally, another stereotype is that only those who have health problems or are overweight need to eat properly. Are these stereotyped ideas about PP correct? Is it easy to find a healthy diet and what do you still have to give up? Read about it in our article.

General rules and principles of healthy eating

The first study on healthy eating was carried out in 1973 in Finland. Over the years of the experiment in the region where the study was conducted (North Karelia), mortality from obesity, diabetes, and cardiovascular diseases decreased by 7 times. This is just one of numerous studies proving the need to follow the principles of healthy eating.

We bring to your attention 10 basic principles that will help you create a healthy diet for every day, change your attitude towards food choices and food culture.

1. Diet. To eat well, you must have at least 5 meals a day. This is breakfast, lunch, dinner and light snacks in between. It is optimal that no more and no less than 2.5 hours pass between meals. For convenience, use checklists and note each meal until the routine becomes a habit.
2. A varied diet. Eat as many different vegetables and fruits as possible. The more vegetables you have on your plate and the brighter and more colorful it is, the better.
3. Calorie content. The process of assimilating calories is individual for each organism and depends on the characteristics of the metabolism. Instead of counting the calories in each portion, start a food diary and note in it every day what foods you ate and how much, how it affected your condition, mood, and health. If this method seems difficult to you, use special programs and applications for calculating calories, but do not focus on them. The more you restrict yourself, the more difficult it will be for you to get used to PP.
4. Replacing harmful products with useful analogues. Buy whole grain instead of white bread, choose 1-2 bananas instead of sweet snack bars, and cereals instead of instant cereals.
5. Study of the composition of products. Read carefully the composition of the products you choose in the supermarket. Buy products with natural ingredients.
6. Exclusion of harmful products. Chips, soda, sausage, sauces, mayonnaise, ketchup, fast food should be deleted from the diet forever. Go to the supermarket with a pre-compiled list, so as not to be tempted by various "harmful things".
7. Preference for unprocessed foods... Eat more fresh vegetables and fruits than cooked ones.
8. More water throughout the day... It is advisable to drink at least 2 liters of water per day. Drink in small sips, slowly.
9. Mandatory snacks... Fruits, nuts, bread, cottage cheese, and any other light dietary foods that help dull hunger between meals are a must.
10. Reducing salt intake... Salt retains excess water in the body and puts stress on the kidneys. Keep track of the amount of salt you eat daily. Eliminate unhealthy pickles from your menu, such as dried or smoked fish. (more on how to give up salt).

How to find the right menu?

A properly formulated diet is the basis of health and well-being.

Menu selection rules:

1. Calculation of the base metabolism. Calculate the required minimum of calories for your body using special calculation formulas from the Internet. The right amount of calories depends on your gender, age, physical activity during the day. It is impossible to fall below the minimum value obtained in the calculation.
2. Counting proteins. The optimal amount of protein: 1 gram per 1 kilogram of body weight. For those who are losing weight, this rate needs to be doubled.
3. Counting fat. Even if you are losing weight, you cannot completely eliminate fats from the diet. Replace them with healthy fats: olive oil, fatty fish. The optimal amount per day: 1 g per 1 kg of body weight.
4. Counting carbohydrates. Their amount is calculated based on the total number of calories per day. In 1 gram of proteins and carbohydrates 4 kcal, in 1 gram of fat 9 kcal. By subtracting protein and fat from your total calories, you have the right amount of carbs per day.

In the morning, it is recommended to eat food rich in carbohydrates. These are cereals with fruits or vegetables. Eat more fiber in the afternoon. Add vegetables and herbs to the main dish.

Menu options

For men

Table with examples of the optimal PP menu for middle-aged men:

Download the nutritional menus for men here so that you always have it at your fingertips.

For women

Table with a weekly PP diet for women:

A sample menu for women can be downloaded here to be always at hand.

Budget diet for the week

A diet of proper nutrition for every day is not as expensive as many people think. For just 1000 rubles, you can make a purchase of groceries for a week, from which you will prepare healthy and wholesome meals all seven days.

When going shopping, be sure to buy:

Proteins:

• 1 dozen eggs;
• 1 liter of kefir;
• 300 grams of cottage cheese;
• 5 kg of chickpeas;
• 1 kg of chicken.

Carbohydrates:

• 1 kg of buckwheat;
• 0.5 kg of oatmeal;
• 1 kg of apples;
• 1 kg of bananas;
• 1 kg of oranges;
• 1 kg of white cabbage;
• 1 kg of carrots;
• 1 kg of frozen green beans.

Fats:

• 0.5 kg of mackerel.

Spices, natural bakery products, sweets:

• 300 g of honey;
• ground black pepper;
• Provencal herbs;
• turmeric;
• cinnamon;
• pumpkin seeds;
• dried ginger and garlic;
• sesame.

Examples of simple meals from a budget grocery list

On breakfast:

• oatmeal with apple and cinnamon;
• omelet with green beans;
• smoothies made from kefir, cottage cheese, banana and cinnamon.

For lunch:

• boiled chicken breast with buckwheat and carrot and cabbage salad;
• chickpeas with stewed cabbage and sesame seeds;
• stewed chicken with pumpkin seeds and vegetables.

For dinner:

• chicken fillet with carrot and cabbage salad;
• baked fish with vegetables;
• cottage cheese with pumpkin seeds and kefir.

Perfect snacks are: apples or bananas, fried egg with bread, vegetable salad, sweet salad of apple, honey and carrots.

What is better to give up on the PP?

The menu of proper healthy food for every day, as you have already noticed, does not contain sweets, flour, homemade and store baked goods and many other products.

What else will you have to give up by choosing the right diet:

• oatmeal and other types of cookies;
• sparkling water, especially sweet water;
• fast food dishes: store dumplings, dumplings;
• cheap pasta that takes less than 7 minutes to cook;
• fried potatoes and french fries;
• sunflower and corn oil;
• white bread, buns;
• fruit juices from the supermarket;
• energy bars;
• oat, corn, buckwheat flakes;
• mayonnaise, ketchup, sauces, mustard;
• low fat store yogurts;
• ice cream.

These products contain many artificial ingredients: trans fats, preservatives, flavor enhancers, sweeteners, which not only threaten the figure, but also cause serious harm to health.

Other additional tips

It is not difficult to choose an approximate menu of proper nutrition for every day. It is much more difficult not to break loose and not return to your old gastronomic habits.

A few simple guidelines will help you to make PP into a habit:

1. Understand that proper nutrition is not a trendy diet for a couple of weeks that will make your figure slim and beautiful from day one. This is a way of life that will keep you healthy, youthful and beautiful, relieve problems with excess weight, hair, skin.
2. Write on a piece of paper the goals you want to achieve by sticking to the PP.
3. Change to a healthy diet gradually. Get rid of sausages, sausages, mayonnaise on the refrigerator shelf, start undersalting food a little, avoid chips, snacks and other "goodies". Introduce new vegetable dishes into your diet, discover unfamiliar tastes.
4. Don't get hung up on nutrition. Broaden your horizons, expand your circle of interests.
5. Don't beat yourself up for breaking down. Analyze the reasons why you bought crackers or a chocolate bar (hunger, lack of calories in your morning breakfast).
6. Carry a healthy snack with you (apples, bananas, nuts, dried fruits) so that in case of sudden hunger you do not break into some "nasty".

Conclusion

Follow the goals you want to achieve with proper nutrition and the result will not be long in coming. Proper nutrition is not a diet or restriction, but a choice in favor of natural, healthy foods that, in addition to gastronomic pleasure, will benefit your body.

Watch the video: 6 Healthy Dinner Ideas For Weight Loss (November 2024).