Today, healthy eating is a very common and popular topic. The Internet is full of advice and suggestions, but it is unreasonable and unhealthy to follow them without thinking.
Therefore, you should consult a nutritionist when creating a proper diet. And in general, the study of specialized literature on this subject is not superfluous. The key is to use reliable sources. For example, the World Health Organization regularly addresses the issue of nutrition in its methodological materials.
Thus, the experts of the organization suggested 10 principles that will make any diet more useful:
- Different diets allow the body to get different nutrients;
- Whole grains have a positive effect on the intestinal microflora and improve its function;
- Fruits, vegetables and nuts are the best snack options;
- For adults, one teaspoon of salt per day is the daily norm, so it is better to reduce salt than excess salt;
- It is necessary to control the level of sugar consumed, and also to pay attention to what is called latent sugar;
- moderate consumption of fatty foods;
- It is better to limit the use of red meat in the daily menu, giving preference to fish or poultry;
- Ready meals are a cocktail rich in trans fats, salt, sugar and various artificial additives;
- Fried foods are never healthy;
- Alcohol is harmful to health in varying amounts.
Of course, the tips in this guide do not include features, so you can't create a healthy diet based on them. But to use it as an app for further work - you will be very successful.
In addition, the best option when choosing a new diet is to consult a nutritionist. A doctor with such knowledge will give a professional opinion and create a menu that will be not only healthy, but also nutritious and tasty. Today, you do not need to go to clinics for this. Many nutritionists conduct open classes and seminars, where they share their secrets and teach others.
How to make a healthy diet?
The first step to a healthy diet is the menu. Because this list of "allowed" foods determines the variety of dishes, the system of snacks.
Nutritionists are guided by a few basic principles when creating a healthy diet:
- Meat in the diet should be combined with vegetables and fruits;
- In order to function properly, you need to consume about 100-150 grams of protein per day;
- If you want, you can add sweets to your diet. However, it should be borne in mind that their use is strictly based on the amount of sugar and should not be eaten for dessert in the afternoon;
- Canned and semi-finished products, all kinds of sauces, as well as representatives of the most strictly forbidden fast food;
- A food pyramid is a great way to organize your meals to show you the right way.
In addition, when creating a menu, you need to pay attention to the time intervals between meals. Depending on their duration, the saturation of certain elements and vessels is determined. But there are also very general rules. For example, it is better to eat breakfast half an hour after waking up, and dinner three hours before bedtime.
Features of the diet plan for weight loss
It is important to understand that your diet plan also depends on what goals you are pursuing. Thus, we can distinguish the children's diet plan, the diet plan for various diseases, the athlete's diet plan before the competition and, of course, the diet plan for weight loss.
To begin with, we note that weight loss is not possible without a proper and balanced diet, but the latter has never meant water and vegetables. Thus, we return to the principles of the WHO - a variety of foods provide the full range of nutrients to the human body. This rule should be taken into account when creating a menu.
In addition, if you want to lose weight with proper nutrition, you need to follow a few rules:
- It is necessary to eat for a certain period of time, after which a regime is established in the body;
- Meals should be in small portions, the best option - 5 times a day;
- When planning a meal, you can't go against your lifestyle. Instead, the menu should be tailored to it.
So, for those who get up early and late, we get two diet options:
| Diet for "Larks" | Diet for owls | ||
|---|---|---|---|
| 7. 00 | Breakfast | 10. 00 | Breakfast |
| 10. 00 | The first snack | 13. 00 | The first snack |
| 13. 00 | The dinner | 15. 00 | The dinner |
| 16. 00 | Second snack | 17. 00 | Second snack |
| 19. 00 | The dinner | 20. 00 | The dinner |
Another feature of creating a menu plan for weight loss is the calculation of calories. To do this, you need to take into account all the foods you eat during the day. Today it is very easy to do this, because there are many special applications for such purposes.
How to plan a meal for each day?
Proper nutrition planning is a time-consuming process that should take into account the following:
- The ratio of proteins, fats and carbohydrates can vary depending on the purpose. For example, during the so-called "drying" it is recommended to increase the percentage of protein consumed;
- The total calculation of caloric content - and the required daily dose of calories, which varies depending on age and lifestyle, should be evenly distributed;
- A variety of foods that are nutritious and high in calories - only a proper and balanced diet can give results. Refusing to eat will only harm your health.
It should also be remembered that "unplanned" snacks should not be taken as a tragedy, but it makes sense to analyze them and change the frequency or composition of subsequent meals. Another barrier may be new foods for the diet. For example, when experimenting with diet, do not experiment with new taste combinations, as they can adversely affect the regime.
You can learn more about the rules of nutrition and the principles of a reasonable diet in nutrition courses.
Summarizing all of the above, we can conclude that the following categories of products should be the basis of a proper diet:
- chicken;
- Turkey;
- a fish;
- seafood;
- an egg;
- Dairy foods;
- fruit;
- Vegetables;
- Greens;
- Nuts;
- seeds;
- natural spices;
- incense;
- whole grain products;
- legumes;
- olive, flax, corn, sesame oils.
It is necessary to exclude from the diet:
- sausage;
- smoked products;
- canned food;
- snacks in vacuum packaging;
- Semi-finished products;
- sauces;
- ready meals for microwave heating;
- Fast food;
- carbonated beverages;
- Juices in packages.
It should be noted that salted nuts are not included in the diet as well as any other food 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 oatmeal buns for breakfast.
weekly meal program
In general, a balanced healthy diet can be a lot different, so it is quite possible to develop a menu that will include new foods every day. Here is an example of a menu for a week, according to all the recommendations already given:
| Day of the week | Breakfast | The dinner | The dinner |
|---|---|---|---|
| Monday |
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Cooked fish, vegetable salad as a side dish. |
| Tuesday |
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| Wednesday |
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Chicken fillet with cooked vegetables. |
| Thursday |
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Pita with lean beef, lettuce, packaging - natural 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, it is necessary to exclude fruits and nuts from the main menu. In other words, an apple from breakfast is transferred to the afternoon meal. A similar system can be used in reverse, adding snacks to the main meal - for breakfast and lunch.
It is also important to keep in mind that portions are calculated individually based on age, health status, lifestyle and daily caloric intake. Therefore, portion sizes vary for men and women.
Recipes for proper nutrition
We offer a few simple but tasty and healthy meals for every day.
- Smoothies - 67-70 kcal / 100 gr.
Ingredients:
- Bananas - 1 piece.
- oats - 30 gr.
- Yogurt (or kefir) - 100-150 g.
- Vanilla - to taste.
Mix all ingredients in a blender until smooth. You can also add peaches or pears if you wish, but do not abuse sweet fruits.
- oatmeal pancakes - 152 kcal / 100 g.
Ingredients:
- oats - 80 gr.
- The average apple - 1 piece.
- chicken eggs - 1 pc.
- honey - 30 gr.
Grind the oatmeal in a blender. Rub the apples and mix with the obtained powder and eggs. Fry the pancakes for about 3 minutes on each side. Food can be served with honey.
- Lecho salad - 50 kcal / 100 gr.
Ingredients:
- Bulgarian pepper - 4 pieces.
- Eggplant - 1 piece.
- Tomatoes - 3 pcs.
- Vinegar - to taste.
- Greens - to taste.
- Salt - to taste.
- Vegetable oil - st. a spoon.
Bake the vegetables in the oven for 15 minutes, then remove the peel and cut. Add chopped herbs, oil, vinegar and salt to the salad and mix.
- Mushroom puree soup - 30 kcal / 100 g.
Ingredients:
- Champignon mushrooms - 700 gr.
- Onions - 1 pc.
- Carrots - 1 piece.
- Milk - 250 ml.
- Greens - to taste.
Mushrooms need to pour boiling water and infuse it. Cut onions and carrots and cook with mushrooms for 15 minutes. Boiling milk. Transfer the soup to a blender, add the milk, beat until pureed and garnish with herbs if desired.
- Cooked beef - 80 kcal / 100 g.
Ingredients:
- beef - 100 gr.
- buckwheat - 150 gr.
- Carrots - 1 piece.
- Tomatoes - 2 pcs.
- Onions - 1 pc.
- Lemon juice - to taste.
- Greens - to taste.
Marinate the meat with onion and lemon juice for an hour. In a pan, cook carrots, tomatoes, onions and beef. When ready, add the vegetables. As a side dish - buckwheat (unsalted baking).
- Sweet sausage without fat - 269, 98 kcal / 100 g.
Ingredients:
- Dates - 125 gr.
- prunes - 125 g.
- Nuts - 100 gr.
- sesame seeds - 2 tbsp. spoons.
- Orange - 1 piece.
- cinnamon - a teaspoon.
Wash and grind plums and dates, then grind in a blender. To the resulting mixture add orange peel and 1 tbsp. a spoonful of orange juice, mix. Fry the walnuts in a pan for a while (without adding oil). Mix all ingredients until smooth. Put the mixture on cling film, roll and sprinkle with sesame seeds. Put the sweet sausage in the refrigerator for half an hour.
If you want to create a menu for a specific purpose, such as losing weight, then the most effective option is to make a diet nutritionist. It takes into account the individual characteristics of your body and creates a nutrition plan that will help you achieve your goals.