Today, healthy eating is a common and common topic. The Internet is full of advice and suggestions, however it is unreasonable, and simply unhealthy, to follow them.
Therefore, when compiling a proper nutrition menu, you should consult a dietitian. And in general, it will not be superfluous to study the special literature on this issue. The main thing is to use reliable sources. For example, the World Health Organization regularly addresses the content of proper nutrition in its methodological topics.
So the organisation's specialists presented 10 principles that will make any diet more useful:
- A varied diet enables the body to receive all kinds of nutrients;
- Whole grains have a favorable effect on the intestinal microflora, enhancing its work;
- Fruits, vegetables and nuts are the best snack choices;
- The daily norm for an adult is one teaspoon of salt a day, so it's better not to salt than to overdose;
- It is necessary to monitor the level of sugar consumed, also pay attention to the so-called hidden sugar;
- moderate consumption of fatty foods;
- In the daily menu, it is best to give priority to fish or poultry, limiting red meat consumption;
- Ready meals are a rich cocktail of trans fats, salt, sugar, and a wide range of artificial additives;
- Fried foods will never be healthy;
- Alcohol in any quantity is harmful to health.
Of course, the tips from this manual do not contain specific details, therefore, based on them, it is not possible to put together an appropriate nutrition menu. But use it as a guide for further work - you can be quite successful.
Moreover, the best option when choosing a new diet is to consult a nutritionist. A doctor with such training will give a professional opinion and prepare a menu that will be not only healthy, but also nutritious and tasty. And today it is not necessary to visit clinics for this. Many nurturers run open lessons and workshops where they share their secrets and teach others.
How to make a proper nutrition menu?
The menu is the first step towards a healthy diet. After all, the list of "approved" products will determine the variety of dishes, the snack system.
Nutritionists are guided by a number of key principles when compiling an appropriate nutrition menu:
- Meat in the diet should be combined with vegetables and fruits;
- For proper functioning, you need to eat 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 calculated strictly according to the amount of sugar, and you should not eat desserts in the afternoon;
- Canned and semi-finished products, all types of sauces, as well as representatives of fast foods under the strictest ban;
- The Food Pyramid is a great way to organize your meals to guide you.
In addition, when compiling the menu, it is important to focus on the time intervals between meals. Depending on its duration, the saturation of the dishes with certain elements is determined. But there are also many 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 the nutrition plan also depends on the goals being pursued. So we can distinguish a nutrition plan for children, a nutrition plan for various diseases, an athlete nutrition plan before competitions and, of course, a diet plan for weight loss.
First, we note that weight loss is impossible without proper and balanced nutrition, and the second has never meant the presence of water and vegetables. Therefore, we return to the principles of the WHO - food diversity provides the full range of useful elements for the human body. This rule must be taken into account when compiling the menu.
In addition, if you want to lose weight with the right diet, you should follow some other rules:
- You should eat at certain time intervals, then the body will develop a regimen;
- Meals should be fractional, 5 times a day is the best option;
- When planning meals, you can't go against your lifestyle. Rather, on the contrary, the menu should be customized.
So, here are two options for diets designed for those who get up early and late:
| Dining system for "Larks" | Eating mode for "Owls" | ||
|---|---|---|---|
| 7. 00 | Breakfast | 10. 00 | Breakfast |
| 10. 00 | First snack | 13. 00 | First snack |
| 13. 00 | Dinner | 15. 00 | Dinner |
| 16. 00 | The second snack | 17. 00 | The second snack |
| 19. 00 | Dinner | 20. 00 | Dinner |
Another aspect of compiling a menu plan to lose weight is calorie counting. To do this, you need to keep a record of all food consumed throughout the day. And today it is quite simple to do this, because there are a large number of special applications for such purposes.
How to plan meals for each day?
Proper nutrition planning is a time consuming process, and its preparation must take into account the following:
- The ratio of proteins, fats and carbohydrates - can vary depending on the goals pursued. For example, during the so-called "drying" it is recommended to increase the percentage of protein consumed;
- General calculation of calorie content - and the required daily dose of calories, which varies depending on age and lifestyle, should be evenly distributed;
- Variety of products corresponding in terms of nutrient content and calorie content - only proper and balanced nutrition can yield the result. Refusing to eat will only harm your health.
It is also necessary to keep in mind that "unscheduled" snacks should not be taken as a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. New foods for the diet can be another obstacle. For example, while on a diet, it is best not to try new flavor combinations, as they can also negatively affect the regimen.
It is possible to learn more about the rules of nutrition, the principles of the formation of a reasonable diet in dietetics.
Summarizing all of the above, we can conclude that the following product categories should form the basis of an appropriate nutrition menu:
- Chicken;
- Turkey;
- Fish;
- Seafood;
- Eggs;
- Dairy;
- Results;
- Vegetables;
- Greens;
- Nuts;
- seeds;
- natural spices;
- spices;
- Whole grain products;
- legumes;
- Olive oils, linseed, corn, sesame.
It is necessary to exclude from the diet:
- Sausages;
- Smoked products;
- Canned food;
- Snacks in vacuum packing;
- Semi-finished products;
- Sauces;
- Meals ready for microwave heating;
- Fast food;
- Carbonated beverages;
- Juices in packs.
Separately, it is worth noting that salted nuts are not associated with proper nutrition, like any products with an increased level of spices, additives and flavors. Confectionery products should be reduced to a minimum, and the composition of such products should also be handled responsibly. For example, you might have an oatmeal muffin for breakfast.
weekly nutrition program
In general, a healthy balanced diet can be quite varied, so it is possible to develop a menu that includes new dishes every day. We present a sample menu for a week according to all the suggestions made previously:
| Day of the week | 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, dressing - 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 snacks are included in the diet, it will be necessary to remove fruits and nuts from the main menu. In other words, an apple is transferred from breakfast to afternoon snacks. A similar system can be used in return, adding snacks to the main meals - breakfast and lunch.
It is also important to remember that portions are calculated individually, based on age, health status, lifestyle and daily calorie intake. So the size of the portion will differ for men and women.
Recipes for proper nutrition
We offer some simple, but tasty and healthy dishes for every day.
- Smoothies - 67-70 kcal / 100 gr.
Ingredients:
- Banana - 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 peach or pear, but not without the abuse of sweet fruit.
- Oat-apple pancakes - 152 kcal / 100 gr.
Ingredients:
- Oatmeal - 80 gr.
- medium-sized apple - 1 pc.
- Chicken eggs - 1 pc.
- Mil - 30 gr.
Grind oatmeal in a blender. Wipe the apple, mix with the resulting powder and egg. 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.
- Tomatoes - 3 pcs.
- Vinegar - to taste.
- Greens - to taste.
- Salt - to taste.
- Vegetable oil - Art. spoon.
Bake vegetables for 15 minutes in the oven, then peel and cut. 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 pc.
- Carrot - 1 pc.
- Milk - 250 ml.
- Greens - to taste.
Mushrooms must be poured with boiling water, let it brew. Cut the onion and carrot, cook for 15 minutes with mushrooms. Boil milk. Transfer the soup to a blender, add milk, then beat until puree, garnish with herbs if desired.
- Stewed beef - 80 kcal / 100 gr.
Ingredients:
- Beef - 100 gr.
- Buckwheat groats - 150 gr.
- Carrot - 1 pc.
- Tomatoes - 2 pcs.
- Onion - 1 pc.
- Lemon juice - to taste.
- Greens - to taste.
Marinate meat with onion and lemon juice for an hour. Stew carrots, tomatoes, onions and beef in a pan. When ready, add greens. As a side dish - buckwheat (cooking without salt).
- Lean sweet sausages - 269. 98 kcal / 100 gr.
Ingredients:
- Dates - 125 gr.
- Prune - 125 gr.
- Nuts - 100 gr.
- Sesame - 2 tbsp. spoons.
- Orange - 1 pc.
- Cinnamon - teaspoon.
Prunes and dates must be washed and picked, then cut with a blender. In the resulting mixture add orange zest and 1 tbsp. spoon of orange juice, mix. Toast the nuts in a frying pan a little beforehand (without adding oil). Mix all ingredients until smooth. Place the mixture on a cling film, roll form, sprinkle with sesame seeds. Put the sweet sausage in the fridge 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 diet with a dietitian. It will take into account the individual characteristics of your body and draw up a nutrition plan that will help you achieve your goals.