Healthy eating is a very common and popular topic today. The internet is just full of tips and tricks, however unknowingly following them is unreasonable and just unhealthy.
Therefore, you should consult a dietitian when compiling a proper nutrition menu. And in general, it will not be superfluous to study the special literature on this subject. The key is to use reliable sources. For example, the World Health Organization regularly addresses the issue of proper nutrition in its methodological materials.
So, the experts of the organization presented 10 principles that will make any diet more useful:
- A varied diet allows the body to receive all kinds of nutrients;
- Whole grains have a positive effect on the intestinal microflora, improve its performance;
- Fruits, vegetables and nuts are the best food options;
- One teaspoon of salt per day is the daily norm of an adult, so it is better to have a lack of salt than excess salt;
- It is necessary to monitor the level of sugar consumed, also pay attention to the hidden sugar e. წ.
- Moderate consumption of fatty foods;
- In the daily menu it is better to give preference to fish or poultry, limit the consumption of red meat;
- Ready meals are a rich cocktail of trans fats, salt, sugar and a variety of artificial additives;
- Fried foods will never be healthy;
- Alcohol in any amount is harmful to health.
Of course, the tips in this guide do not contain specifics, so it is impossible to make a proper nutrition menu based on them. But using it as a guide for further work - you can quite successfully.
Moreover, the best option when choosing a new diet is to consult a dietitian. A doctor with such training will express a professional conclusion and develop a menu that will be not only healthy, but also nutritious and delicious. Today it is not necessary to visit clinics for this. Many nutritionists conduct open lessons and workshops where they share their secrets and teach them to others.
How to prepare the right food menu?
The first step towards a healthy diet is the menu. After all, this is a list of "allowed" products that define the variety of dishes, the food system.
Nutritionists are guided by several basic principles when compiling a proper nutrition menu:
- In the ration meat should be combined with vegetables and fruits;
- For proper functioning 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 their use should be strictly calculated according to the amount of sugar and you should not eat desserts in the afternoon;
- Canned and semi-finished products, all kinds of sauces, as well as representatives of fast food products with a strict ban;
- The Food Pyramid is a great way to organize your meals to help you.
In addition, when compiling the menu it is important to pay attention to the time intervals between meals. Depending on their duration, the saturation of dishes with certain elements is determined. But there are also quite general rules. For example, breakfast is best half an hour after waking up, and dinner three hours before bedtime.
Features of a weight loss nutrition plan
It is important to understand that a meal plan also depends on what goals you are pursuing. So we can distinguish nutrition plan for children, nutrition plan for various diseases, athlete nutrition plan before competition and of course diet for weight loss.
To begin with, we note that weight loss is impossible without proper and balanced nutrition and the latter has never meant existence on water and vegetables. Thus, we return to the principles of WHO - a variety of foods provide the human body with a full range of useful elements. This rule must be taken into account when compiling the menu.
Also, if you want to lose weight with the right diet, you need to follow a few more rules:
- You should eat at certain time intervals, then the body will work out a regimen;
- Meals should be split, the most optimal option is 5 times a day;
- When planning meals, you can not go against your lifestyle. Rather, the menu should be customized to it.
Thus, we get two diet options designed for those who get up early and late:
| Diet for "larks" | Diet for "owls" | ||
|---|---|---|---|
| 7. 00 | Breakfast | 10. 00 | Breakfast |
| 10. 00 | The first food | 13. 00 | The first food |
| 13. 00 | Dinner | 15. 00 | Dinner |
| 16. 00 | Second food | 17. 00 | Second food |
| 19. 00 | Dinner | 20. 00 | Dinner |
Another function of a weight loss menu plan is to count calories. To do this, you need to keep a record of all the food taken during the day. And today it is quite easy to do because of the large number of special applications for such purposes.
How to plan a meal every day?
Proper nutrition planning is a time consuming process, the preparation of which should take into account the following:
- The ratio of proteins, fats and carbohydrates - it can vary depending on the goals. For example, e. During "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 with age and lifestyle, should be evenly distributed;
- A variety of products that match the nutrient content and caloric content - only proper and balanced nutrition can bring results. Refusing to eat only harms your health.
It is also important to note that "unplanned" eating should not be taken as a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. Another obstacle may be new foods to the diet. They can also negatively affect the regime.
You can learn more about diet rules, principles of formation of a reasonable diet in diet courses.
Summarizing all the above, we can conclude that the following product categories should be the basis of a proper nutrition menu:
- Chicken;
- Turkey;
- Fish;
- sea Products;
- eggs;
- milk products;
- Fruits;
- Vegetables;
- Greens;
- nut;
- Seeds;
- Natural spices;
- Spices;
- Whole grain products;
- Legumes;
- Olive, flax, corn, sesame oils.
The following should be excluded from the ration:
- Sausages;
- Smoked products;
- Canned food;
- Vacuum packaging of food;
- Semi-finished products;
- Sauces;
- Ready-made dishes for heating in the microwave;
- Fast food;
- soda;
- Juices in packaging.
Separately, it should be noted that salted nuts do not belong to the right diet, as well as any product that contains increased levels of spices, additives and flavors. As for confectionery, they should be reduced to a minimum and the composition of such products should be treated responsibly. For example, you might have an oatmeal muffin for breakfast.
Weekly nutrition program
In general, a balanced healthy diet can be quite varied, so it is quite possible to develop a menu where there will be new dishes every day. We present an example of a menu for a week, in accordance with all the above recommendations:
| week day | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday |
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Baked fish, vegetable salad as a side dish. |
| Tuesday |
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| Wednesday |
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Chicken fillet with baked vegetables. |
| Thursday |
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Pita with lean beef, lettuce, sauce - natural yogurt, garlic and dill. |
| Friday |
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| Saturday |
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Couscous with carrots, onions, corn, green peas. |
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| Sunday |
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It should be noted that when small meals are included in the ration, you should remove fruits and nuts from the main menu. In other words, apples go from breakfast to lunch. A similar system can be used to add the main dishes - breakfast and lunch.
It is also important to remember that portions are calculated individually, according to age, health status, lifestyle and daily calorie intake. Therefore, the portion sizes of men and women are different.
Recipes for proper nutrition
We offer some simple but delicious and healthy dishes every day.
- Smoothie - 67-70 kcal / 100 gr.
Ingredients:
- Bananas - 1 tsp.
- Oatmeal - 30 gr.
- Yogurt (or kefir) - 100-150 gr.
- Vanilla - to taste.
Mix all ingredients in a blender until a homogeneous mass is obtained. If desired, you can add peaches or pears, but not sweet fruit without abuse.
- Oatmeal-apple pancakes - 152 kcal / 100 gr.
Ingredients:
- Oatmeal - 80 gr.
- Medium-sized apples - 1 pc.
- Chicken eggs - 1 pc.
- Honey - 30 gr.
Grind oatmeal in a blender. Squeeze the apples, mix the resulting powder and eggs. Bake the pancakes on each side for about 3 minutes. The dish can be served with honey.
- Lecho salad - 50 kcal / 100 gr.
Ingredients:
- Bulgarian pepper - 4 pcs.
- Eggplant - 1 tsp.
- Tomatoes - 3 pcs.
- Vinegar - to taste.
- Herbs - to taste.
- Salt - to taste.
- Vegetable oil - art. Spoon.
Bake the vegetables in the oven for 15 minutes, then remove the skin and press. Add chopped herbs, oil, vinegar, salt to the resulting salad, mix.
- Mushroom puree soup - 30 kcal / 100 gr.
Ingredients:
- Champignon mushrooms - 700 gr.
- Onion - 1 tsp.
- Carrots - 1 pc.
- Milk - 250 ml.
- Herbs - to taste.
Mushrooms should pour boiling water, bring to a boil. Chop onion and carrot, simmer with mushrooms for 15 minutes. Boil the milk. Transfer the soup to a blender, add the milk, then whisk until puree, garnish with herbs if desired.
- Beef stewed - 80 kcal / 100 gr.
Ingredients:
- Beef - 100 gr.
- Buckwheat groats - 150 gr.
- Carrots - 1 pc.
- Tomatoes - 2 pcs.
- Onion - 1 tsp.
- Lemon juice - to taste.
- Herbs - to taste.
Marinate the meat with the onion and lemon juice for one hour. Cook carrots, tomatoes, onions and beef in a pan. When ready, add the herbs. As a side dish - buckwheat (cook without salt).
- Lean sweet sausage - 269, 98 kcal / 100 gr.
Ingredients:
- Dates - 125 gr.
- Plums - 125 gr.
- Nuts - 100 gr.
- Sesame - 2 tbsp. K. Spoons.
- Orange - 1 pc.
- Cinnamon - a teaspoon.
Plums and dates should be washed and the gallbladder removed, then pressed in a blender. To the resulting mixture add orange zest and 1 tbsp. K. Spoon of orange juice, stir. Pre-fry the nuts in a pan (without adding oil). Mix all ingredients until smooth. Transfer the obtained mass to the film, roll, roll in sesame seeds. Refrigerate the sweet sausage 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 do a diet by a dietitian. He will take into account the individual characteristics of your body and develop a nutrition plan that will help you achieve your goals.