Everything you need to know about healthy eating. Healthy eating: how to organize proper nutrition for a healthy life. Proper nutrition for children

Eating right today - you take care of your health for many years.

Therefore, we prefer to buy high-quality products that have a beneficial effect on the body and correspond to the basics of a healthy diet. Uvelka pays attention to the quality of the finished product great attention at all stages of production, so we produce "Healthy Healthy Porridges".

Cereals and flakes TM "Uvelka" consist of whole grains and are rich in:

• B vitamins, which help the human body convert nutrients into vital energy;
• complex carbohydrates that give a long feeling of satiety;
• vegetable protein, which is necessary for the normal functioning of the body;
• vegetable fiber, which is important for the health and excellent function of our gastrointestinal tract.

Beneficial features cereals and flakes under TM "Uvelka" are confirmed by the Regional Public Organization"Association of gastroenterologists of the Tyumen region".

Use our recipes for a healthy diet and it will be much easier to follow a healthy lifestyle. By the way, our recipes for proper nutrition are suitable both for losing weight and for constantly maintaining the body in a healthy, working condition.

Principles of healthy eating

A proper nutrition system is a real base, on the basis of which the general healthy state of the body, excellent mood and external attractiveness are easily built, which no cosmetics can replace. If you adhere to the elementary rules of proper nutrition, then most diseases will bypass you, and good spirits and energy will never run out.

The main principles of proper nutrition:

• eat when you begin to feel hungry;
• chew each bite well;
• eat in small pieces;
• eat in a calm state;
• concentrate on the process while eating;
• eat sitting;
• limit the menu of one meal to 4 dishes maximum;
• divide your daily diet into 4-5 small meals instead of 2-3 large ones;
• move actively throughout the day;
• do not drink food and do not drink immediately after eating;
• the main amount of food eaten is at dinner;
• eat freshly prepared food;
• eat natural food;
• do not use (or minimize the use of) harmful products (mayonnaise, ketchup, fast food, alcohol, etc.);
• eat more fiber - fresh fruits and vegetables.

A balanced diet, first of all, reflects the correspondence of the calorie content of food to how much energy a person spends, how actively he moves. By changing the balance of the main components of food (carbohydrates, proteins and fats), you can build a healthy diet. An important role in the menu of a healthy diet is played by the natural, initial compatibility of products. You can read about it in .

Where to start with proper nutrition

There are no special secrets in how to switch to proper nutrition. And most importantly, healthy food does not require additional financial expenses that are unbearable for the family budget. Healthy food products do not have to be very expensive - it is enough that they are natural and fresh. The whole nuance is how these products will be prepared and consumed.

Let's begin with that prolonged heat treatment always "kills" the lion's share of the benefit in any food. Therefore, it should be minimal. Do not forget that fried food, firstly, is of little use for the stomach a priori, and secondly, it is harmful due to contact with the fats in which it was cooked - even fresh fat “for one frying” is harmful, and used repeatedly "gives" carcinogens! One of better ways cooking for today - double boiler.

Mandatory in the diet of proper nutrition products representing all food groups(from greens and fruits to beans and oils). Percentage of them may be determined by your taste preferences and the characteristics of the organisms of family members, but the diversity and coverage of the entire spectrum is a requirement indispensable for the full provision human body vitamins.

Regularity and time accuracy in meals - the key to a clear "work" not only of the gastrointestinal tract, but of the entire system as a whole. Nutrition by the hour, ultimately, regulates sleep, the nervous system, normalizes the state of blood vessels and pressure.

Minimum salt, sugar restriction, control of buns and cakes, replacing fizzy drinks with herbal tea or compotes - all this is easier to get used to than you think. For 21 days, the human body is completely rebuilt, including in terms of taste preferences.

Snacks in proper nutrition will also be subject to change. Firstly, it is better to forget about the frequent use of buns, cakes and other flour, sweet products. According to proper nutrition, it is better to have breakfast with porridge, banana, kefir, etc., and put the bun, cake aside. In addition, during the day, everyone likes to "drag" cookies and sweets around the office, which also leads to the use of extra calories, which eventually accumulate in such quantities that they are not burned and deposited in fat folds. No one says that you need to completely limit yourself from eating "sweets", but you need to learn how to control their quantity and allow yourself to eat them strictly before lunch.

On the late dinner proper nutrition advises cooking meat and green salad. Meat protein remains one of the most useful and almost indispensable ingredients, and carbohydrates can be obtained not only from pasta, rice and buckwheat, but also from vegetables. In addition, vegetables contain fiber, which will improve the functioning of the digestive tract.

The main law of healthy eating

The main principle of a healthy diet is balance. Starting with the elementary ratio of calories we consume and our physical activity and ending with a reasonable balance of products from different groups, and not just eating those that "like".

As an example - neutral and included in apples. A couple of days on apples is very useful for the body, a week is already harmful, because a person stops receiving fats and other components that are absent in apples. The second example is fragrant butter. Fat in its purest form. Its irrepressible consumption is not just obesity, but also liver problems. And a thin layer on the morning toast is a boost of energy and strength needed to start a productive day. healthy eating- healthy life!

Calories must be expended!

This does not mean that you can eat low-calorie fruits and lie in bed all day. You won’t like the result - the skin will take on a color reminiscent of symirenki apples, and there will be no strength left at all. Active movement not only trains muscles, but also normalizes the functions of internal organs. Don't want to go to the gym or do some cleaning? Just dance like in your youth - at home, spontaneously, for yourself! The benefits of proper nutrition will always be deficient without normal physical activity.

Diversity in food should be!

At the beginning of their journey to a healthy lifestyle, many are interested in the list of products for proper nutrition. This is not quite the right move. It will be easier to find out the list of harmful products and exclude them completely or partially. Most professional athletes eat exactly the same foods as everyone else. The secret is in the balance of the ingredients, the splitting of the meals, and the cooking methods.

Don't say you don't like something - just try cooking this product differently! Tasty beans? Do not boil it in borsch, but cook it in a double boiler with oriental spices: turmeric, a mixture of peppers, a scattering of herbs. Read one of our recipes and it will immediately become clear to you - it's delicious!

All food groups must be present in the diet. Cereal porridge. Fresh greens. Meat and fish, not chicken wings from the nearest fast food restaurant. Do not like boiled or steam? Bake in the oven! Vegetables, fruits, fresh and unsalted nuts (not those “for beer”), vegetable oils and animal fats (but not spreads!). Eggs, including quail. Dairy spectrum - and certainly fermented milk products (kefir or fermented baked milk, sour cream in moderation).

But mayonnaise and other store-bought sauces, ketchups and bags of “quick” soups are not a variety, but a slow “spoilage” of the body. First for the stomach and other organs, then for the nervous system and performance.

Proper nutrition is the key to health!

Macronutrient balance

This complex word just refers to fats, carbohydrates and proteins. Their correct balance is the main rule of a healthy diet. Energy-fats give strength, builders-proteins start internal metabolic and other processes, clever carbohydrates feed not only the brain, but also the endurance of the body as a whole. And only balanced in a single food system, they are able to make a person energetic, healthy and cheerful.

Sample weekly nutrition menu

Information on proper and healthy nutrition for a week is very widespread on the Internet, but it should be understood that proper nutrition is a healthy lifestyle that is observed not for a specific period of time, but every day throughout the entire time. A sharp change in diet towards a healthy diet can be a serious stress for the body. In addition, you need to remember about physical activity, which allows you to burn excess calories accumulated during the day and does not allow the body to stagnate, improves blood circulation, the functioning of the gastrointestinal tract and the cardiovascular system.

It’s not quite problematic to observe and plan the right diet for a week, but it’s definitely necessary to make a plan for the day! And if you cope with the task for the day, then within the framework of the week there will be no problems.

An approximate healthy diet for the day or a proper nutrition scheme:

1. Breakfast. In the morning you need to eat something light, but high-calorie, so that you have enough energy until lunch and you don’t go wadded at work for half a day. For this, for example, oatmeal or other porridge, muesli, cheese, fruits are perfect. Try to make breakfast varied, it will be problematic to eat the same thing every day.
2. Snack. Unsweetened fruits (bananas are quite suitable for those who train in the gym), vegetables, kefir.
3. Dinner. For lunch, be sure to eat something meaty: fish, pork, beef, chicken, etc. And do not forget to add a side dish to taste! For example, fit.
4. afternoon tea. An hour or two after dinner, you will definitely want to have something to eat, and then kefir, low-fat yogurt, nuts, dried fruits or bananas will save us.
5. Dinner. This meal should not be heavy. It is best if you prepare some meat and a vegetable summer salad to go with it. In general, it is better to eat vegetables every day, because they contribute to better digestion, are rich in fiber and vitamins.
6. Before bedtime. Do not go to a fortuneteller, at this time many climb to the refrigerator and look for something to eat there. Just from such uncontrolled meals and added overweight. Before going to bed, it is best to drink a glass of kefir, fermented baked milk, eat low-fat cottage cheese, a vegetable salad with olive oil is also great.

It is important to note that proper nutrition for weight loss is almost the same as described above. It is clear that weight loss is a healing process, which is best coordinated with specialists in this field, but the concept and scheme will most likely not change.

In addition, it is important to understand that the diet, products and proper nutrition menu for people involved in sports will differ significantly from the above, because the body of these people consumes many more micro and macro elements, calories, etc.

As you can see, a healthy lifestyle and nutrition during this period is very easy to understand. The biggest problem is the rejection of your favorite "harmful" dishes. We hope that we have answered the question of how to properly compose proper nutrition and helped you in the formation of a healthy and vigorous life.

Every day more and more people are interested in proper nutrition as one of the most important elements of a healthy lifestyle. Our website even has . Food is something without which the life of any person is impossible, and health directly depends on the diet. Poor quality or junk food can cause damage to the body, so it is very important to be able to draw up the right nutrition program for every day. Healthy food is not always the standard of taste, but from the point of view of its benefits, it has no analogues.

Proper and healthy nutrition these days is no longer an indicator of aristocracy, but a response to the pace and conditions of life. More and more people today are involved in sports, which is inseparable from a healthy diet. Choosing a diet and compiling a menu for a day, a week, a month becomes an urgent task for everyone who asks questions about losing weight, losing weight or building muscles, and improving well-being in general. In this lesson, we will talk about the basic principles of proper nutrition.

Please take these tips critically, as there are no strict laws in proper nutrition, but there are recommendations that can be supported by some experts and criticized by others.

What is proper nutrition?

In the sources, one can rarely find a clear and specific definition of the concept of healthy and proper nutrition. The most complete wording of this term is as follows:

Proper nutrition(or healthy food) is a balanced diet of natural and high-quality products that satisfy all the needs of the body, in addition, benefit it.

One of the famous authors of books on proper nutrition is an American naturopath, an adherent of alternative medicine, a vegetarian Herbert Shelton ( 1895-1985 ). His idea about the benefits of natural food became progressive: Shelton believed that nature took care of human needs in food to the full, which means that our body needs only natural products.

Shelton also developed the nutritional concept of separate meals in the book " The right combination food products ". The idea of ​​​​this diet is the incompatibility of certain foods when they are consumed at the same time. For example, the author argued that one should not combine food rich in proteins with carbohydrate-containing foods, combine milk with other foods, and fats with proteins. Separate nutrition interested not only those wishing to lead a healthy lifestyle, but also specialists in the field of dietetics and physiology. Clinical studies have been conducted, as a result of which it was possible to establish that it is useful not only separate meals how much eating healthy food, since weight loss and good condition of the body are affected not by the principle of dividing food, but by a general decrease in its calorie content.

Also relevant for proper nutrition are the postulates set out in one of the most popular modern books on healthy food, The China Study. This work was written by a famous specialist Colin Campbell, Professor Emeritus in the Department of Food Biochemistry at Cornell University, winner of the US National Institutes of Health award. Here are some takeaways from this book:

• food vitamin supplements will never replace natural products containing the same set of vitamins;
• almost all nutrients are better absorbed from plant foods than from animal foods;
• proper nutrition helps to control the effects of negative external factors on the body;
• a properly composed diet will never harm the body.

Summarizing the information from these works, we can highlight several recommendations on what you need to know about proper nutrition and healthy eating:

Rule 1. Food is primarily the basis for life, "fuel" for the body, from which energy is produced, and only then - ritual and pleasure.

Rule 2. Healthy eating will protect your body from premature aging, will help to avoid many diseases of the cardiovascular system, some types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that help improve mental activity, read about them in this article.

Rule 3. There is no room for compromise in a healthy diet. Avoid soda, chips, mayonnaise and other unhealthy foods. You can and even need to eat sweets, but not all the time and not all in a row.

Rule 4. Baked, stewed and boiled food is healthier than fried and smoked.

Rule 5. Trust, but verify. With the development of the Internet, a huge number of different blogs and websites have appeared on the network containing information about healthy eating and giving recommendations for improving the figure. However, do not forget that the authors of blogs are not always professionals who really know their stuff. That is why, before you start applying this or that technique on yourself, you should read the reviews of other users in as much detail as possible, read additional information about the author of the theory and analyze the results he achieved. This simple tip will help you weed out untested theories and thereby avoid the risk of irreparable harm to your health by trusting non-professionals.

So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we eat. According to the content of various nutrients and vitamins, all products can be divided into groups that will allow you to create an optimal diet during the day.

Based on the principles of proper nutrition, experts at the Harvard School of Public Health, led by American nutritionist Walter Willett, have developed a universal food pyramid for a person during the day. Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, and foods from the top of the pyramid should be eaten in limited quantities or completely excluded from your diet. In addition, it is worth noting that physical activity and adequate fluid intake, preferably mineral water, also lie at the base of this pyramid.

Here is the structure of the pyramid with a list of necessary products and their properties from bottom to top:

Whole grain bread, oatmeal, rice and pasta

This is the basis of a healthy diet. These foods provide the body with complex carbohydrates, an important source of energy. Whole-grain foods are rich in B vitamins, minerals and fiber that everyone needs. Contrary to popular belief, these foods do not lead to weight gain unless butter, cheese, or sauces are added to them.

Vegetables

Vegetables provide us with vitamins, are an excellent source of protein, in addition, they are not rich in fats. The maximum amount of nutrients is found in rich green, yellow and orange vegetables, as well as in starchy vegetables - potatoes and yams. Vegetable juices are also very beneficial for the body.

Fruit

Fruits are a rich source of vitamins, primarily vitamin C. These are low-calorie foods that contain virtually no fat. Fruits are useful in any form: fresh, frozen, canned, dried, and also in the form of juice, with the exception of heavily sweetened nectars and fruit-based syrups.

Meat, poultry, fish, dry beans, eggs and nuts

Animal foods are an excellent source of protein, iron, zinc, and B vitamins, as are beans, nuts, and seeds. Tofu (bean curd) as well as white beans are rich in necessary for the body calcium. Almond is good source vitamin E.

Milk, kefir, cheese, yogurt

Dairy products are irreplaceable sources of calcium. They also provide the body with proteins and vitamin B12. You should choose low-fat varieties of dairy products for eating, as they contain a minimum of cholesterol, saturated fat and, of course, calories.

Fats, oils and sweets

These foods are high in calories and very nutritious. They should not be abused, but they should not be completely abandoned either. Vegetable oils, which are a rich source of vitamin E, must be present in the diet (1 tablespoon per day is enough for the body). Products containing molasses can be useful as a source of iron.

Diet options according to the food pyramid

From these food groups, you can cook many different dishes. An approximate daily menu for an average person might look like this:

Option 1

• Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small piece of fruit.
• Snack: unsweetened fruit.
• Dinner: two bread toasts with lean fish, green salad without dressing, mineral water with lemon.
• Snack: kefir or yogurt.
• Dinner: stewed vegetables with toast, a glass of water with lemon.

Option 2

• Breakfast: chicken breast sprinkled with parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small piece of fruit.
• Snack: a handful of nuts.
• Dinner: a portion of brown rice with stewed vegetables, a glass of mint tea, a small piece of fruit.
• Snack: kefir or yogurt.
• Dinner: 150 g fat-free cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet provides the nutritional needs of the average person. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

The desire to lose weight makes many people turn to proper nutrition, since the main cause of obesity is the consumption of junk food, fast food and a lot of sweets. The path to a beautiful healthy body lies through building the right diet and diet.

In search of the optimal weight loss program for yourself, you should not immediately go to the Internet and study "revolutionary methods" that allow you to lose weight without the slightest effort and food restrictions. You should be wary of all the methods offered on the network, since quite often they are compiled by people who do not have a professional education in the field of nutrition and cannot guarantee a positive result. If you have the opportunity, be sure to make an appointment with a nutritionist who will conduct an individual study of the characteristics of your body, and based on its results, will offer a nutrition program that is right for you in accordance with your goals. If the consultation of a professional nutritionist is not available to you for any reason, you can take the advice of experts who lead websites, forums and blogs on weight loss, read books on this subject, while not forgetting to check the information offered to you, get acquainted with the reviews and recommendations of people in detail, who have experienced this technique.

Any nutritionist will tell you with confidence that you can lose weight by reducing the number of calories a person consumes per day. The minimum number of energy units needed by an adult human body daily is 1200 kcal. You can calculate the number of calories needed to maintain weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from the basal metabolic rate - the number of calories needed to maintain life at rest (BMR), multiplied by the activity factor.

The formula for calculating basal metabolic rate based on a person's weight, height, and age is derived as follows:

Men: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) basal metabolic rate.

Women: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) basal metabolic rate.

The result obtained must be multiplied by the activity factor, which is equal to:

• 1.2 sedentary lifestyle;
• 1,375 average activity (light exercise 1-3 per week);
• 1.55 high activity (intensive classes 3-5 times a week);
• 1,725 ​​very active (heavy physical activity 6-7 times a week);
• 1.9 extreme activity (very hard physical work, or intensive training 2 times a day).

You can find out how many kilocalories per day you need in the form below:

Once you determine how many calories per day you need to maintain your current weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce your daily calorie intake by 10-15% of what is required to compensate for energy consumption.

What you need to know when planning to lose weight?

1. It is important to understand that a weight loss diet without sports will not bring a quick result. Speed ​​up the process by first deducing the formula for the number of calories, taking into account physical activity, of course, and, having calculated the daily diet from it, you can only do special exercises. You will learn about them in next lesson.

2. When choosing a diet, it is best to consult a specialist doctor, or at least opt ​​for a well-known program, the effectiveness of which has already been tested by other people.

3. If you began to sleep poorly or feel constant fatigue and irritability, your overall health worsened - this sure signs that the diet is poor or the amount of food consumed is insufficient, which may be detrimental to health and, therefore, the program needs to be reviewed or changed.

4. Most low-carb diets need to be approached carefully. Carbohydrates are the basis that feeds our body with energy. It is necessary to distinguish between fast and slow carbohydrates, while one cannot be completely abandoned and replaced by others. Read more. Consideration should also be given to express diets that allow you to lose weight in a short period of time. It should be remembered that having lost weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.

5. The number of meals - 4-5 per day. Portions are best kept small. It is advisable not to skip breakfast.

6. Useful products for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.

7. The main thing is a positive attitude, willpower and determination. The rest is sure to work.

Finally, an example of a menu for the day for women:

• Breakfast: oatmeal on the water, 1 apple, coffee with milk.
• Lunch: a glass of kefir, 2 peaches.
• Dinner: 1 baked potato, a piece of fish, vegetable salad with a tablespoon of oil.
• Snack: grated carrots with olives.
• Dinner: boiled broccoli, stewed chicken breast.

Healthy eating is just as important for a set muscle mass, like physical training. Food performs a function building material, from which the body takes everything it needs for the muscles.

In the case of a set of muscle mass, the same principle works as with weight loss, only in reverse order. If you want to gain weight, you need to consume more calories than your body uses per day. At the same time, a large amount of fast carbohydrates and fats should be avoided, which, unlike protein, are not directly involved in the process of creating muscle tissue and can accumulate in the body, creating an excess fat layer. However, it is fats and carbohydrates that are the main source of energy for training and therefore cannot be completely abandoned: they must be consumed at the right time and in the right amount (according to TDEE).

If you are actively involved in sports, then it is important to get enough carbohydrates for breakfast and lunch, because they provide us with the energy we need for intense workouts. But the main role in muscle growth is given to proteins. A well-known common truth is that in order to grow muscles, you need to consume 2 g of protein for every kilogram of body weight. In general, the nutrition process should be organized as follows: meals - 5-6 times a day every 3 hours, portions are average.

What you need to know about proper nutrition for muscle growth?

1. Muscles grow when the amount of incoming energy in the form of food exceeds the amount of energy expended per day. Calculate the daily calorie requirement using the formula described in the weight loss block and increase it by 15-20% (on average + 300-500 kcal daily).

2. If you follow the rules and do everything right, but the muscles do not grow, increase your carbohydrate intake at breakfast and after training by 40-50 g.

3. Do not panic during the period of muscle growth arrest. Muscles grow in leaps and bounds. After a few weeks of progress, stagnation may occur, and after a week or two, growth will begin again.

4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but also do not correlate with a healthy lifestyle in general.

5. To achieve muscle growth, you need to follow the following daily ratio of macronutrients consumed: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.

• Squirrels. One gram of protein contains 4 kcal. Main sources of protein: chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas and soy. Animal proteins (meat, poultry, milk, fish) are more nutritious than plant proteins (nuts, beans, peas, soybeans).
• Carbohydrates. Carbohydrates contain 4 kcal per gram. The main sources of carbohydrates: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, cereals.
• Fats. Fats contain 9 kcal per gram. Main sources of fats: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, biscuits, potatoes, nuts, olives, chocolate. Animal fats are more harmful to the body, primarily for the cardiovascular system, than vegetable fats.

7. You should drink enough water. .

An approximate daily diet for muscle growth for a man weighing 75-80 kg is as follows:

• First breakfast: 2 whole eggs, 7 egg whites, 1 muffin, 3 teaspoons jam, large banana.
• Lunch: 150 g chopped boiled breasts without skin, 1 piece of fat-free cheese, 4 tbsp. tablespoons fat-free mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened cakes.
• First lunch: 250g grilled beef, 100g pasta, 3/4 cup tomato sauce.
• Second lunch: 150 g chicken breasts grilled, 240 g boiled potatoes, 2 tbsp. tablespoons fat-free mayonnaise, 1 cup vegetable salad.
• First dinner: 500 g skimmed milk, 2 scoops whey protein, 3 tbsp. spoons of honey.
• Second dinner: 240 g boiled fish, 240 g boiled beans, 1 cup boiled carrots.

Drinking regime

Drinking regimen is an important element of a healthy lifestyle. Water is the basis of any living organism, including the human one. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the construction of new blood cells, the normal functioning of ligaments and joints, and kidneys. Drinking enough water helps control your appetite.

What is the correct drinking regimen? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. In no case should you follow such diets. You will get the desired -5 kg ​​in a week, but the body will be dehydrated, which will affect well-being and functionality. It is worth starting to drink again when you want, and the weight will return. Remember, the norm of water for an adult per day is 2-2.5 liters, divided into equal doses after the same amount of time. Scientists derive this figure from the calculation of 30 ml of water per day per 1 kg of weight.

It is important to drink the right amount of water for those who play sports. If the body is dehydrated, energy is absorbed 10-30% worse, which directly affects the intensity of training and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up - this speeds up the metabolism and has a beneficial effect on digestive system.

Useful information

• A detailed and convenient table of calorie content of individual products and ready-made meals indicating the amount of proteins, fats and carbohydrates and a recipe analyzer for the content of biologically significant nutrients.

Test your knowledge

If you want to test your knowledge on the topic of this lesson, you can take a short test consisting of several questions. Only 1 option can be correct for each question. After you select one of the options, the system automatically moves on to the next question. The points you receive are affected by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are shuffled.

Socrates was once asked what was the secret of his health in adulthood when young people are already suffering from diseases. The ancient Greek philosopher replied: “The reason I feel good is that I eat to live, and they live to eat.”

Proper nutrition is the basis on which an excellent mood, a healthy state of the body, and external attractiveness are built. To keep the mechanism in "working condition", it is important to ensure the systematic flow of "consumables" inside it. These include: carbohydrates, minerals, amino acids, vitamins, hormones, fats. The majority of biologically active compounds cannot be synthesized by the body on its own and must be obtained from food.

By observing aspects of proper nutrition, you will improve your well-being, prolong youth, prevent the development of diseases at a young and old age, and will radiate energy and good spirits throughout your life!

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healthy eating- the key to a long life, the child knows about it. What do you need to do to live to a hundred years? Nutritionists assure that the secret of longevity is in a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry in butter and completely eliminate margarine from the diet.

Avoid overly salty foods.

Instead of milk, use lactic acid products (kefir, yogurt, fermented baked milk).

Meat, fish and poultry should be consumed freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.).

Eat a salad every day fresh vegetables or fruit salad.

Fresh vegetables

To follow the rules of a healthy diet, it is necessary to limit the consumption of the following products: sugar, pickles, smoked meats, fried foods, fatty pork, pastry products, canned food and canned foods.

Of course, a complete rejection of "harmful" products will require a huge effort of will, and it is not a fact that the efforts will be justified: if Bad mood lift a piece of cake - no big deal. Stress for the body is much more dangerous than a cake that will help to cope with it. Trying to live without stress, in harmony with oneself is another important rule that shapes our healthy lifestyle.

Do not forget to eat (preferably daily) all kinds of cereals. They are the main "healthy" product with which it is better to start the morning: it is both tasty and healthy. Lots of cereals fiber(which is necessary for proper digestion), minerals and b vitamins that support our nervous system. In conditions of constant stress, porridge is the best sedative! Cereals are “long” carbohydrates, they will provide the body with satiety and energy until lunch.

Eat right, and the results will not keep you waiting!

To start eating healthy food, you need nothing but desire. Among the people, the opinion wanders that you can eat right only with expensive products. It is a very big mistake to think so. You do not need to be an oligarch to switch to a healthy and healthy food. You just need to follow some rules.

Are we what we eat?

Actually, yes. The more a person absorbs fatty, carbohydrate and sweet foods, the more he provokes his body to the occurrence of diseases. Everything that is tasty, but so harmful, except for a moment of pleasure, will bring with it diabetes mellitus or atherosclerosis. With an excess harmful substances feeling worse, appearance and, of course, there are problems with weight.

How to switch to healthy food and live happily ever after? You just need to follow the principles of healthy eating.

The principles of proper nutrition

If you stick to them, then the transition from a normal diet to a healthy one will be as painless and quick as possible. Each of the principles will be considered separately.

Frequent meals

Experts have long been advising to switch to fractional nutrition. With this style of eating, no harm is done to the stomach, because at rare meals the portion is very large. Six meals a day will ensure a constant feeling of satiety and lightness.

late dinner

No matter how healthy the food is, you don’t need to fill up first and then go to bed. The best option will have dinner no later than three hours before bedtime. So the body will already digest the food and you will feel light.

Time period

The period from breakfast to dinner should not exceed twelve hours. But the most dense should be only three meals. These include breakfast, dinner and lunch. Snacks don't have to be very nutritious, because then the more important meals will have to be reduced or eliminated altogether.

Food

Healthy foods include fruits and vegetables, they should make up at least forty percent of all daily meals. They bring the body only benefit due to the vitamins and minerals contained in them. Fiber also helps digestion.

Grains are also essential in the diet of any person. After all, these are kind of filters that cleanse the body.

Nuts and seeds can provide the daily requirement of potassium and dietary fiber.

Milk and dairy products are mentioned in many books about tasty and healthy food. They have a beneficial effect on the gastrointestinal tract.

Meat and fish products are the best carrier of protein. The latter is necessary for building muscles and cells of the human body. Those who do not eat meat can turn their attention to legumes, as well as peas, broccoli, mushrooms.

Drink

You need to drink at least two liters of pure non-carbonated water per day. All this is necessary in order to keep the water-salt balance normal. It must be remembered that tea, coffee, mineral water and other drinks are not equated to water and you should not try to gain daily allowance.

calories

When a person switches to proper nutrition, his daily calorie content automatically decreases. This is because there are fewer cholesterol and carbohydrate foods in the diet, and more useful ones. Accordingly, the calorie content of a healthy diet should not exceed two thousand calories per day.

Restrictions

Even young children know that fast food, soda, snacks, smoked meats, deep-fried foods, canned food, muffins and white bread cannot be called healthy food for every day. It is best to replace all the sweets with more healthy products. For example, soda can be successfully replaced with fruit drink or compote, and white bread with whole grain or rye.

We figured out the principles, now let's figure out what healthy food is.

food pyramid

At the very top of the pyramid are foods that should be consumed to a minimum. There are sweets, fast carbohydrates, cholesterol products and so on.

They are followed by dairy products and cheeses. Yes, these products are useful, but they should not be abused.

In the middle are unprocessed cereals, low glycemic foods, animal proteins, vegetable fats. Vegetables and fruits that contain fiber are also in the middle.

At the heart of the pyramid are all the same vegetables, fruits, clean water and physical activity.

healthy eating

There are many books about tasty and healthy food, but in order to eat right, it is not necessary to follow only them. You need to turn on your imagination and experiment.

Thinking through the menu is considered the most effective way to switch to proper nutrition. To avoid the temptation to eat something that is bad, you need to plan all meals in advance.

Breakfast Options

Breakfast should be dense so that the energy charge is enough for a long time and after an hour there is no feeling of hunger. An ideal option would be porridge with fruits or nuts and honey. In the case when the porridge is tired and you want something new, you can cook oatmeal. This is one of those healthy food recipes that turns out different every time. You can put anything inside, from broccoli to banana and cottage cheese. Omelet with filling or cottage cheese with toppings in the form of jam, honey, condensed milk should not be forgotten, they perfectly saturate.

What to cook for lunch?

It is best to choose foods that are high in dietary fiber. The latter have a beneficial effect on the work of the gastrointestinal tract. In addition to dietary fiber, protein should be consumed at lunchtime. A great option would be a piece of meat or fish with vegetables and cereals as a side dish. Vegetable casserole with meat will also perfectly saturate and give a boost of energy.

Last meal

Healthy dinner recipes tend to be very low calorie, and that's not entirely correct. If dinner is too light, you may want to eat later. Therefore, the last meal should be of medium density, but consist mainly of proteins. Natural yogurt, cottage cheese or scrambled eggs will best satisfy the body's need for protein.

It is important to remember that it is still best to limit simple carbohydrates in the evening, as their late use can lead to weight gain.

Snacks

Surely at work no one eats healthy food during snacks. Usually they eat according to the principle "what is easier to buy and faster to eat." And this is fundamentally wrong. It doesn't take long to prepare healthy meals and you can take them with you to work. You can make healthy sandwiches from whole grain bread and chicken fillet with salad. And you can cook cheesecakes or salty muffins. There are a lot of options, you just need not be afraid of experiments.

And to make it easier to understand what is useful and what is not, let's study the list.

The healthiest foods

Food made from these ingredients will bring the most benefit.

1. First up is the carrot. It has antioxidant properties and improves blood composition.
2. Cabbage. Of all the types, the most useful are broccoli and white cabbage. It has a lot of not only minerals and vitamins, but also fiber. And one and the second type of cabbage helps the body remove cholesterol, prevents the development of oncology, and strengthens the immune system. The vegetable is great for people looking to lose weight.
3. Onion and garlic. They contain a huge amount of phytoncides, which increase immunity. Those who consume these vegetables are protected from all bacteria and viruses.
4. Tomatoes. Another strong antioxidant, which, moreover, has a positive effect on vision.
5. Apples. Apples contain a lot of pectin, fiber, and iron. They help remove bad cholesterol and toxins. In addition, apples are great for helping to lose weight and stimulate the intestines.
6. Banana. Fruits are rich in potassium, fructose and carbohydrates. They saturate well and do not cause allergies.
7. Avocado. A very useful product, saturated with fats, vitamins and trace elements. Eating avocado prolongs youth and is a cancer prevention.
8. Berries. Many properties are the same as fruits, but this does not mean that they are unhealthy. If you eat a handful of berries every day, you can speed up your metabolism, improve your mood and strengthen your immune system. You need to pay attention to cloudberries, strawberries, raspberries, cherries, sea buckthorn, blueberries, grapes, black currants, bird cherry, cranberries.
9. Legumes. They consist of vegetable protein, fiber, trace elements and vitamins. They do not contain bad fats, according to this organism, only the benefits of their use. They prevent the formation of oncology, help to solve the problem of constipation. Legumes can be used to make many healthy vegetarian dishes. The latter are very fond of legumes for replenishing the norm of protein in the diet.
10. Nuts. They contain chromium, zinc, carbohydrates, B vitamins, as well as A and E. They have a rich taste and give a feeling of satiety for a long time. But you need to be careful with them, because nuts are a very high-calorie product. The most useful are almonds, hazelnuts, cashews, chestnuts, peanuts and walnuts.
11. Honey. Everything useful is present in honey. This is an antibacterial effect, and an increase in immunity, and strengthening the body, and an invigorating effect. Honey will help if there are problems with the digestion of food, blood vessels or anemia.
12. Green tea. Natural antioxidant rich in vitamin C, minerals and polyphenols. If you drink it constantly, then the work of the heart and kidneys is normalized. It also reduces the risk oncological diseases and liver problems. But it also has contraindications, so you should consult a doctor before using it.
13. Fish. Any of the species is a storehouse of vitamins, but salmon are considered the most useful. The content of omega acids, protein, phosphorus and other beneficial substances in fish affects the body. For example, the quality of blood with systematic use may change, and cholesterol will return to normal.
14. Olive oil. Another helper against bad cholesterol. It is an excellent prevention against cancerous tumors, and all thanks to the content of linoleic acid, vitamins K, E, D, trace elements and oleic acid.
15. Wholemeal flour. This is an ideal option for losing weight, because all the carbohydrates in it are complex. There is bread made from such flour, muffin. Is prevention diabetes, problems with blood vessels and the gastrointestinal tract.

Healthy eating is not so difficult. The main thing is to understand all the nuances and limitations. No need to try to remake yourself alone, it is better to cook healthy food for the whole family. This will improve the health of relatives, and support in the early stages.