Nowadays, a healthy diet is a very common and popular topic. The internet is full of tips and hints, but it is unreasonable and simply unhealthy to follow them ill-considered.
Therefore, a nutritionist should be consulted when preparing a proper diet. And there will be no need to study the specialized literature on this issue at all. 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 organization's experts presented 10 principles that will make any diet more useful:
- A varied diet allows the body to receive all the different nutrients;
- Whole grains have a beneficial effect on the intestinal microflora by improving its function;
- Fruits, vegetables and nuts are the best snacks;
- One teaspoon of salt a day is the daily norm for an adult, so it's better to be low than salt;
- The level of sugar consumed must be monitored, so must the so-called hidden sugar;
- Moderate consumption of fatty foods;
- It is better to give preference to fish or poultry in the daily menu, limiting the consumption of red meat;
- Ready meals are a rich cocktail of trans fats, salt, sugar and various 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 you cannot compile a proper diet based on them. But use it as a guide for future work - can be quite successful.
In addition, the best solution when choosing a new diet is to consult a nutritionist. With such training, the doctor will give a professional opinion and compile a menu that will be not only healthy, but also nutritious and delicious. And today for this purpose it is not necessary to visit clinics. Many nutritionists hold open classes and seminars in which they share their secrets and teach others.
How to create a proper diet menu?
The first step towards a healthy diet is a menu. Ultimately, it is the list of "allowed" products that will determine the variety of food, the snack system.
Nutritionists, when compiling a proper diet menu, are guided by several main principles:
- Meat should be combined with vegetables and fruits;
- To function properly, you need to consume about 100-150 grams of protein a day;
- If desired, sweets can be included in the diet. But it is important to remember that their consumption should be strictly calculated on the basis of sugar content, and desserts should not be eaten in the afternoon;
- Preserved and semi-prepared foods, sauces of all kinds, and fast food with the strictest prohibition;
- The food pyramid is a great way to organize meals to guide you.
In addition, when compiling a 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, but dinner is about three hours before bedtime.
Features of a weight loss meal plan
It is important to understand that a diet plan also depends on what goals are being achieved. So we can differentiate between a diet plan for children, a diet plan for various diseases, an athlete's pre-competition diet plan and, of course, a weight loss diet plan.
At the outset, we note that weight loss is not possible without a proper and balanced diet, and the latter has never meant existence on water and vegetables. Thus, we return to the principles of the WHO - a varied diet provides a full range of elements that are useful for the human body. This rule must be taken into account when drawing up the menu.
In addition, if you want to lose weight with the right diet, you need to follow a few more rules:
- You should eat at regular intervals, then your body will develop a regimen;
- Meals should be partial, the optimal option is 5 times a day;
- When planning a meal, you can't interfere with your lifestyle. Rather, the menu should be adapted to it.
Thus, we get two dietary options for those who get up early and late:
| Eating regime "Larks" | Eating regime "Owls" | ||
|---|---|---|---|
| 7. 00 | For breakfast | 10. 00 | For breakfast |
| 10. 00 | The first snack | 13. 00 | The 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 function of creating a weight loss menu is to count calories. To do this, you must record all the meals you eat during the day. And today it is quite easy to do, 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, the preparation of which must take into account:
- Protein, fat and carbohydrate ratios can vary depending on your goals. For example, during so-called "drying", it is recommended to increase the percentage of protein consumed;
- General calculation of caloric content - in turn, the required daily caloric intake, which varies according to age and lifestyle, should be evenly distributed;
- Different products that meet the nutrient and calorie content - only a proper and balanced diet can work. Refusing to eat will only harm your health.
It should also be borne in mind that "unplanned" snacks should not be seen as a tragedy, but should be analyzed and the frequency or composition of future meals changed. Another stumbling block may be novel foods in your diet. For example, when following a diet, it is better not to experiment with new flavor combinations, as they can also have a negative effect on the regimen.
You can learn more about the rules of nutrition, the principles of creating a sensible diet in nutrition courses.
Summarizing all the above, we can conclude that a proper diet should be based on the following product categories:
- Chicken;
- Turkey;
- Fish;
- Seafood;
- Olas;
- Dairy products;
- Fruits;
- Vegetables;
- Greens;
- Nuts;
- seeds;
- natural spices;
- spices;
- whole grain products;
- legumes;
- Olive, linseed, corn, sesame oils.
The following should be excluded from the diet:
- Desas;
- Smoked products;
- Canned food;
- Snack foods in vacuum packs;
- Semi-finished products;
- Sauces;
- Prepared meals for microwave heating;
- Fast food;
- Carbonated beverages;
- Juice in packs.
It is worth noting that salted nuts do not belong to a proper diet, like all products that contain elevated levels of spices, additives and flavors. As far as confectionery is concerned, they should be kept to a minimum and the composition of such products should also be treated responsibly. For example, maybe you 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 create a menu with new dishes every day. We offer an example of a weekly menu according to all the suggestions above:
| Day of the week | For breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday |
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Fried fish as an addition to vegetable salad. |
| Tuesday |
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| Wednesday |
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Chicken fillet with fried vegetables. |
| Thursday |
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Pita with lean beef, salad, sauce - natural yogurt, garlic and dill. |
| on Friday |
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| on 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, fruit and nuts will have to be removed from the main menu. In other words, an apple is transferred from breakfast to an afternoon snack. A similar system can be used in reverse, adding snacks to the main meals - breakfast and lunch.
It is also important to remember that portions are calculated individually based on age, health, lifestyle and daily caloric intake. Therefore, the portion size will vary between men and women.
Proper nutrition recipes
We offer several simple, but delicious and healthy dishes for every day.
- Smoothies - 67-70 kcal / 100 gr.
Ingredients:
- Banana - 1 piece.
- Oatmeal - 30 gr.
- Yogurt (or kefir) - 100-150 gr.
- Vanilla - to taste.
Blend all ingredients in a blender to a homogeneous consistency. If you want, you can also add peaches or pears, but not without the abuse of sweet fruit.
- Oat-apple pancakes - 152 kcal / 100 gr.
Ingredients:
- Oatmeal - 80 gr.
- Medium size apple - 1 piece.
- Chicken cave - 1 pc.
- Honey - 30 gr.
Grind oatmeal in a blender. Wipe the apple, mix with the resulting powder and egg. Bake the pancakes for about 3 minutes on each side. The meal can be served with honey.
- Lecho salad - 50 kcal / 100 gr.
Ingredients:
- Bulgarian pepper - 4 pcs.
- Eggplants - 1 pc.
- Tomato - 3 pcs.
- Vinegar - to taste.
- Greens - to taste.
- Salt - to taste.
- Vegetable oil - Art. spoon.
Bake the vegetables in the oven for 15 minutes, then peel and cut. Add chopped herbs, oil, vinegar, salt, mix.
- Mushroom soup - 30 kcal / 100 gr.
Ingredients:
- Mushroom mushrooms - 700 gr.
- Onion - 1 pc.
- Carrot - 1 pc.
- Milk - 250 ml.
- Greens - to taste.
Mushrooms should be poured boiling water, let it brew. Onions and carrots cut, sautéed with mushrooms for 15 minutes. Boil the milk. Pour the soup into a blender, add milk, then sakuliet until puree, if desired, garnish with greens.
- 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 the meat with onion and lemon juice for an hour. Stew carrots, tomatoes, onions and beef in a pan. When ready, add the greens. As an additive - buckwheat (boil without salt).
- Lean sweet sausage - 269, 98 kcal / 100 gr.
Ingredients:
- Dates - 125 gr.
- Prunes - 125 gr.
- Nuts - 100 gr.
- Sesame - 2 tbsp. k. spoons.
- Orange - 1 pc.
- Cinnamon - a teaspoon.
Dried plums and dates should be washed and pitted, then chopped with a blender. In the resulting mixture add orange peel and 1 tbsp. k. spoon orange juice, mix. Before that, fry the nuts in a pan (without adding oil). Mix all ingredients until smooth. The mass is placed on a cling film, forming a roller, sprinkled 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 slimming, then the most effective option is to prepare a diet with a nutritionist. He will take into account the individual characteristics of your body and make a diet plan that will help you achieve your goals.