Today, healthy eating is a very common and popular topic. The Internet is indeed full of advice and suggestions, however, following it without thinking is unreasonable, and unhealthy.
Therefore, when compiling a proper nutrition menu, you should consult a dietitian. And in general, it would not be superfluous to study the specialized literature on this issue. The main thing is to use reliable sources. For example, the World Health Organization regularly addresses the topic of proper nutrition in its methodological materials.
Therefore, organizational experts present 10 principles that will make any diet more useful:
- A varied diet allows the body to receive all types of nutrients;
- Whole grains have a positive effect on the intestinal microflora, improving its work;
- Fruits, vegetables and nuts are the best snack options;
- One teaspoon of salt per day is the daily norm for adults, so it’s better to have less salt than too much salt;
- It is necessary to monitor the level of sugar consumed, also pay attention to the so -called hidden sugars;
- Moderate consumption of fatty foods;
- In the daily menu, it is better to give preference to fish or chicken, limiting the use of red meat;
- Ready meals are cocktails rich in trans fats, salt, sugar, and a wide variety of artificial additives;
- Fried foods will not be healthy;
- Alcohol in any quantity is harmful to health.
Of course, the tips from this manual do not contain specifics, therefore, based on it, a proper nutrition menu can not be compiled. But to use it as a guideline for further work - you can succeed.
Moreover, the best option when choosing a new diet is to consult a nutritionist. Doctors with such training will give a professional opinion and create a menu that is not only healthy, but also nutritious and delicious. And today there is no need to visit the clinic for this. Many nutritionists hold open lessons and workshops where they share their secrets and teach others.
How to make a proper nutrition menu?
The first step towards a healthy diet is the menu. After all, it is the list of "allowed" products that will determine the range of dishes, the snack system.
Nutritionists when compiling a proper nutrition menu are guided by several key principles:
- Meat in the diet should be combined with vegetables and fruits;
- To function properly, you need to consume about 100-150 grams of protein per day;
- If desired, sweets can be included in the diet. But it is important to remember that its consumption should be calculated strictly according to the amount of sugar, and you should not eat dessert in the afternoon;
- Canned and semi -finished products, all types of sauces, as well as representatives of fast food under the most stringent prohibition;
- The Food Pyramid is a great way to organize your food to guide you.
In addition, when compiling a menu, it is important to focus on the time interval between meals. Depending on its duration, the saturation of the dish with certain elements is determined. But there are also fairly general rules. For example, breakfast is best half an hour after waking up, and dinner is about three hours before bedtime.
Features of a weight loss meal plan
It is important to understand that a nutrition plan also depends on the goals being pursued. So, we can differentiate between a nutrition plan for children, a nutrition plan for various diseases, an athlete’s nutrition plan before a competition and, of course, a diet plan for weight loss.
For starters, we note that weight loss is impossible without a proper and balanced diet, and the latter never means existence on water and vegetables. So we return to the WHO principle - a variety of foods provide a whole range of useful elements to the human body. These rules must be taken into account when compiling the menu.
In addition, if you want to lose weight with a proper diet, you should follow a few more rules:
- You have to eat at certain intervals, then the body will develop a regimen;
- Food should be fractional, the most optimal option is 5 times a day;
- When planning meals, you can’t go against your lifestyle. Instead, on the contrary, the menu should be tailored to it.
So we got two options for diets designed for those who wake up early and late:
| Eating regimen for "Larks" | Dining mode for "Owls" | ||
|---|---|---|---|
| 7. 00 | Breakfast | 10. 00 | Breakfast |
| 10. 00 | The first snack | 13. 00 | The first snack |
| 13. 00 | dinner | 15. 00 | dinner |
| 16. 00 | Second snack | 17. 00 | Second snack |
| 19. 00 | dinner | 20. 00 | dinner |
Another feature in compiling a menu plan for weight loss is calorie counting. To do this, you need to keep a record of all foods eaten during the day. And today it is quite easy to do this, because there are a huge number of special applications for that purpose.
How to plan meals for each day?
Proper nutritional planning is a time -consuming process, its preparation must take into account the following:
- The ratio of protein, fat and carbohydrates - it can vary depending on the goal being pursued. For example, during the so -called "drying" it is recommended to increase the percentage of protein consumed;
- General calculation of caloric content - while the required daily dose of calories, which varies depending on age and lifestyle, should be evenly distributed;
- A variety of products that are suitable in terms of nutrient content and calorie content - only a proper and balanced diet can provide results. Refusing to eat will only endanger your health.
It should also be kept in mind that "unscheduled" snacks should not be considered a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. Another stumbling block could be new foods for the diet. For example, while dieting, it is best not to experiment with new flavor combinations, as it can also negatively affect the regimen.
It is possible to learn more about the rules of nutrition, the principles of forming a reasonable diet in the course of dietetics.
Summarizing all the above, we can conclude that the following product categories should be the basis of a proper nutritional menu:
- chicken;
- Turkey;
- Fish;
- Seafood;
- Eggs;
- dairy;
- fruits;
- Vegetables;
- green;
- nuts;
- seed;
- natural spices;
- spices;
- Whole grain products;
- beans;
- Olives, flaxseed, corn, sesame oil.
It is necessary to exclude from the diet:
- sausage;
- Smoked products;
- Canned food;
- Snacks in vacuum packaging;
- Semi -finished products;
- sauce;
- Dishes are ready to be heated in the microwave;
- Snacks;
- Carbonated drinks;
- Juice in the package.
Separately, it should be noted that salted beans do not belong to a proper diet, as do any product that contains increased levels of spices, additives and flavors. As for confectionery products, they should be reduced to a minimum, and the composition of such products should also be treated responsibly. For example, maybe you have oatmeal muffins for breakfast.
weekly nutrition program
In general, a healthy balanced diet can be quite varied, so it is quite possible to develop a menu where there will be new dishes every day. We present a sample menu for a week according to all the suggestions given previously:
| Days of the week | Breakfast | dinner | dinner |
|---|---|---|---|
| Monday |
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Grilled fish, vegetable salad as a side dish. |
| Tuesday |
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| Wednesday |
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Chicken fillet with grilled vegetables. |
| Thursday |
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Pita with lean beef, salad, sauce - real yogurt, garlic and dill. |
| Friday |
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| Saturday |
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Couscous with carrots, onions, corn, green beans. |
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| Sunday |
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It should be noted that when small snacks are included in the diet, fruits and nuts should be removed from the main menu. In other words, an apple from breakfast is transferred to an afternoon snack. A similar system can be used in reverse, adding snacks to the main course - breakfast and lunch.
It is also important to remember that portions are calculated individually, based on age, health status, lifestyle and daily calorie intake. Therefore, portion sizes for men and women will be different.
Recipes for proper nutrition
We offer some simple, but delicious and healthy dishes for every day.
- Smoothie - 67-70 kcal / 100 gr.
Ingredients:
- Bananas - 1 pc.
- Oatmeal - 30 gr.
- Yogurt (or kefir) - 100-150 gr.
- Vanilla - to taste.
Blend all ingredients in a blender until smooth. If desired, you can also add peaches or pears, but not without the abuse of sweet fruits.
- Oat -apple plate - 152 kcal / 100 gr.
Ingredients:
- Oatmeal - 80 gr.
- Medium -sized apples - 1 pc.
- Chicken eggs - 1 pc.
- Honey - 30 gr.
Grind the oatmeal in a blender. Wipe the apples, mix with the resulting powder and eggs. Fry the pancakes for about 3 minutes on each side. The dish can be served with honey.
- Lecho Salad - 50 kcal / 100 gr.
Ingredients:
- Bulgarian pepper - 4 pcs.
- Eggplant - 1 pc.
- Tomato - 3 pcs.
- Vinegar - to taste.
- Green - to taste.
- Salt - to taste.
- Vegetable oil - Art. spoon.
Bake the vegetables for 15 minutes in the oven, then remove the skin and chop. Add chopped herbs, oil, vinegar, salt to the resulting salad, mix.
- Mushroom puree soup - 30 kcal / 100 gr.
Ingredients:
- Champignon mushrooms - 700 gr.
- Onions - 1 pc.
- Carrots - 1 pc.
- Milk - 250 ml.
- Green - to taste.
Mushrooms must be poured with boiling water, let it brew. Chop onions and carrots, cook for 15 minutes with mushrooms. Boil the milk. Transfer the soup to a blender, add the milk, then beat until puree, garnish with herbs if desired.
- Boiled beef - 80 kcal / 100 gr.
Ingredients:
- Beef - 100 gr.
- Wheat buckwheat - 150 gr.
- Carrots - 1 pc.
- Tomato - 2 pcs.
- Onions - 1 pc.
- Lemon juice - to taste.
- Green - to taste.
Marinate the meat with onions and lemon juice for an hour. Boil carrots, tomatoes, onions and beef in a pan. When ready, add the vegetables. As a side dish - buckwheat (cooked without salt).
- Lean sweet sausage - 269. 98 kcal / 100 gr.
Ingredients:
- Dates - 125 gr.
- Prunes - 125 gr.
- Beans - 100 gr.
- Sesame seeds - 2 tbsp. spoon.
- Orange - 1 pc.
- Cinnamon - a spoonful.
Prunes and dates must be washed and pitted, then chopped with a blender. In the resulting mixture, add the orange peel and 1 tbsp. one tablespoon of orange juice, mix. Bake the beans in a little pan first (without adding oil). Mix all ingredients well. Put the mixture on a cling film, form rolls, sprinkle with sesame seeds. Place the sweet sausage in the refrigerator for half an hour.
If you want to create a menu for a specific purpose, for example, to lose weight, then the most effective option is to create a diet by a dietitian. He or she will take into account the individual characteristics of your body and devise a nutrition plan that will help you achieve your goals.