Table of proper nutrition for every day, principles and features of its organization

In recent years, the relevance of a healthy lifestyle has increased. Considering all its advantages, people normalize their daily routine, adjust their diet and give up bad habits. “Zogniks” pay special attention to their diet, carefully monitoring the balance of consumed microelements and the number of calories.

Today our resource will help those readers who decide to eat healthy and without harm to their health choose the optimal diet for every day of the week.

Are you interested in this issue? Then be sure to read the article below to the end. We assure you that all the material presented will be useful to every person.

The benefits of proper nutrition and its basic principles

Some foods should be eliminated completely

Proper nutrition is the key to a long and problem-free life for any person. Everyone knows this aphorism: “We are what we eat.” He does not exaggerate the importance of diet in people’s lives one bit, so if you want to lead a healthy lifestyle, this phrase should be taken as an axiom and never forgotten.

To eat right, you don't need to take any complicated measures. The main thing is to eat food that does not harm the body. Basically, such products are rich in plant components, vitamins and microelements.

Proper nutrition is not something boring and difficult to organize. There is no need to give up harmful goodies when selling it - it’s enough not to abuse them. Examples of tasty but unhealthy food include chips, fast food, smoked meats and similar products.

By approaching your diet selectively and wisely, any person will be able to eat tasty, but at the same time beneficial for their health. The most important point in a proper diet is food, which is not surprising.

However, we must not forget about other principles of healthy, proper nutrition. These fully include:

How to solve the problem of nutrition in an office environment?

If you don't have time for breakfast, lunch and dinner, it means you're not taking care of yourself enough. Most likely, this manifests itself not only in food. Perhaps you don't sleep enough, don't get enough rest, live with a feeling of lack of time and feel that this rhythm of life is not your choice. That is, the relationship with food is a noticeable manifestation of some more global internal problem.

It’s wonderful that you realized this. What's next? Start small - control and plan your nutrition.

Meal planning sounds great, but it's much easier said than done. During lunch in the canteen there is no time to choose something like that, and after work there is no energy to cook something sophisticated and correct, it’s easier to throw in something quick and satisfying, because you often don’t want to waste time on food.

In fact, it is not difficult and not very time consuming. But what you get as a result of taking care of yourself is priceless: good health, excellent performance, comfortable digestion and much more.

Lunch doesn't plan itself!

It takes 10 minutes to schedule breakfasts, lunches, dinners and snacks for the whole week. Create a menu for several days in advance and purchase food in advance.

Does cooking not appeal to you at all?

Make time for lunch at the nearest cafe or canteen and make this rule unbreakable. Don't let any deadline stop you from having lunch.

Try cooking in advance

Many dishes can be prepared for future use and frozen. And this applies not only to the notorious dumplings, for example, you can stuff and freeze vegetables in advance. Some foods keep well when already cooked and frozen: soups, lasagna, goulash, fish dishes, stews, spring rolls and much more. They do not lose their taste, and all you have to do is take them out and cook them until ready.

Stock up on healthy snacks

A bag of nuts and dried fruits, biscuits, and fruit will help “pull back” hunger. The less hungry you are at lunchtime, the less likely you are to overeat during lunch or dinner. But it’s better to avoid chips, sweets, and baked goods: they contain simple carbohydrates and fill you up only for a short time.

If food service is difficult near your work, the solution is to order food to the office

Many ready-to-eat meal delivery services offer set meals. The more of your colleagues agree to order food, the more profitable it will be.

If you are a boss and want your employees to be full of strength and health, give them cute, comfortable lunch boxes and buy a microwave for the office

Functional nutrition - a popular life hack in recent years

These are ready-made powders that are mixed with milk in a special shaker before use. It is believed that one serving replaces a full meal. This type of nutrition, of course, is not for everyone, but in a situation of time pressure it is a real salvation.

Take food with you

Cook a little more the night before so you have extra left over for lunch. To make cooking easier for yourself, you can use special delivery services that bring you the necessary products for specific dishes and instructions for their preparation. It's profitable and convenient.

List of “correct” products

Table of proper nutrition for every day

The concept of “the right product” is an extremely ambiguous definition. In general, it should be understood as all types of food that will be beneficial to the body and will not cause harm to it when consumed.

Such products fully include:

• greens rich in fiber;
• vegetables;
• fruits;
• berries;
• meat;
• fish;
• seafood;
• cereals;
• milk products;
• green tea and some types of black;
• compotes and fruit drinks.

All other products cannot be classified as correct and healthy. Taking them may be harmless, but it must be organized in a dosed and adequate manner.

In addition to the type of food itself, the technology of its preparation should be taken into account. The most useful and correct option would be to eat dishes prepared by boiling, steaming or baking.

You can eat fried, smoked and pickled products, but it is important to do this with extreme caution and always without abuse.

The main principles of proper nutrition

Losing weight by following the rules of a balanced diet is easy. The main thing here is to take into account the calorie needs of the human body, as well as daily physical activity. Among the main principles of proper nutrition are the following:

• High-calorie, fried and fatty foods should be replaced with healthy foods;
• It is important to exclude snacks that were taken on the go;
• The calorie content of food consumed must fully correspond to the body’s energy expenditure;
• It is necessary to ensure that the chemical composition of products satisfies the basic needs of the body;
• It is important to follow a diet. You need to eat food in small portions, at certain time intervals.

If you follow these recommendations, you will be able to lose weight by about 2 kg per month.

What to give up

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat healthy. The main thing is not to overuse potentially harmful products. What does it mean? It's simple.

Even the most harmful chips and similar foods can be eaten, but only periodically and in reasonable quantities. In this case, unhealthy dishes will not bring any harm and will allow you to satisfy the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution you can eat:

• chips, kirieshki and similar “pickles”;
• all fried, smoked, pickled and salted foods;
• coffee and black tea;
• lemonades;
• sweets and sugar directly;
• canned products of any kind;
• fatty dairy products;
• bakery and similar products.

Perhaps it is better to avoid meal replacements, food additives and sauces completely. Even in small quantities, these products provoke problems in the body’s functioning and are in no way compatible with the idea of ​​proper nutrition. Otherwise, a healthy diet does not require restrictions.

Recommended products for constipation and irregular bowel movements

Most products recommended for problems with irregular bowel movements and constipation will contain fiber and have a laxative effect. Also, food should be varied, rich in vitamins and microelements. Various fermented milk products promote the growth of healthy intestinal microflora, which is also useful for stool retention. Vegetable or animal fat helps the contents move more easily through the intestines, but foods with excess fat should be excluded.

The following foods can be consumed for irregular bowel movements and constipation4,5:

• soups with low-fat broth, preferably vegetable;
• rye or bran bread, other wholemeal flour products;
• lean meat, poultry and fish;
• fresh vegetables, raw or boiled (beets, zucchini, beans, cucumbers, etc.);
• greens - lettuce, cabbage, broccoli, celery, green beans;
• vegetable oil and butter;
• eggs - boiled or in the form of an omelet;
• durum wheat pasta;
• kefir, sour cream, cottage cheese, yogurt of low or medium fat content;
• porridge – buckwheat, bran, millet and oats;
• dried fruits (prunes, dried apricots) and drinks based on them.

Example of an optimal menu

Without proper nutrition, having a slim figure is not easy...

The optimal menu is what all healthy dieters strive for while adhering to the principles of healthy eating. Most people do not want to lose weight or gain weight, but simply pursue the goal of maintaining their weight at a constant level.

Choosing a good diet is very simple. As a rule, banal compliance with the provisions noted above is enough, taking into account the total calorie content of the foods taken.

As an example of an optimal menu for middle-aged women and men, let’s present the following meal schedule for 7 days:

Monday

• Breakfast: buckwheat porridge, boiled egg, vegetable salad with sour cream or a little butter, green tea with sugar.
• Second breakfast (lunch): apple or banana, glass of milk or kefir
• Lunch: lean meat, vegetable salad, soup, compote.
• Afternoon snack: tea with cookies or something baked.
• Dinner: fish, vegetable salad, green tea with sugar.

Tuesday

• Breakfast: oatmeal with berries, compote.
• Second breakfast (lunch): beet salad with bread.
• Lunch: buckwheat, chicken, vegetable salad, green tea with sugar.
• Afternoon snack: light sandwich with cheese and butter.
• Dinner: lean meat, fresh vegetables, a couple of boiled potatoes, compote.

Wednesday

• Breakfast: omelet with herbs, green tea with sugar,
• Second breakfast (lunch): any fruit.
• Lunch: puree soup, cutlet, vegetables, compote.
• Afternoon snack: pie with green tea.
• Dinner: lean fish with vegetables, compote.

Thursday

• Breakfast: fried eggs, stewed vegetables, black tea with sugar.
• Second breakfast (lunch): banana.
• Lunch: lean meat, potatoes in any form, compote.
• Afternoon snack: light sandwich with anything and green tea.
• Dinner: lean meat with vegetables, compote.

Friday

• Breakfast: Perlovka porridge, nuts and milk.
• Second breakfast (lunch): any fruit.
• Lunch: turkey fillet, vegetable soup, compote.
• Afternoon snack: baked goods with green tea.
• Dinner: stewed fish, vegetable salad, compote.

Saturday

• Breakfast: oatmeal, coffee.
• Second breakfast (lunch): grapefruit.
• Lunch: pureed vegetable soup, cutlets with buckwheat, green tea with sugar.
• Afternoon snack: cookies with compote.
• Dinner: lean meat, vegetables, compote.

Sunday

• Breakfast: dried fruits, black tea with sugar, any porridge.
• Second breakfast (lunch): banana.
• Lunch: chicken, any side dish, compote.
• Afternoon snack: any bakery product with milk.
• Dinner: chicken, vegetables, green tea.

When eating according to the menu described above, it is important:

1. Keep its total calorie content at 2000-2600 calories.
2. Get up from the table without eating.
3. Dilute your meals by drinking water.
4. Organize snacks in the form of lunch and afternoon tea in a light mode.
5. Do not give up a small amount of bread and spices when eating main courses.

In principle, there are no difficulties in eating properly. With a competent approach to its implementation and compliance with all the noted principles, organizing a healthy diet is very simple.

How much weight can you lose with proper nutrition?

It will be difficult to lose weight on proper nutrition alone. Since the reasons for weight gain are different for everyone, you need to fight it individually, using a complex of different techniques. You need to understand that there is no magic pill; the extra pounds that have accumulated over the years will not go away in a month. Therefore, you should not look for effective radical diets and methods. Is it possible to lose weight with their help? Yes, but the price will be too high.

In most cases, patients require complex psychotherapy. We need to learn to live in a new way, deal with stress and problems without eating or having breakdowns. In addition, you need to think about a set of physical activities, this could be walking, jogging, training in the gym or at home using a treadmill, stepper or other special equipment. For girls and women, physical exercise options are selected taking into account health status, weight and other important factors.

Diet for losing weight

Proper nutrition - in the fight against excess weight

The menu discussed above is truly universal, as it can be organized to maintain body weight, to lose it, and even to build muscle. To use this diet for weight loss, it is enough:

• Reduce its calorie content to 1,600-2,200 calories.
• Break up meals up to 6-8 times a day.
• Prepare all dishes only by steaming, boiling or baking.
• Drink 2.8-3.5 liters of fluid daily (preferably green tea and water).
• Limit your sugar intake as much as possible.
• Consume any sweets, cookies and baked goods in very small quantities.
• Additionally, exercise (at least light exercise to speed up metabolism and speed up the process of losing weight).

Adhering to these principles, the optimal menu for maintaining weight can be easily converted into a diet for losing weight. As practice and people's reviews show, the effect of such a diet is quite significant.

Losing weight for overall health benefits

Modern systems of proper nutrition are aimed not just at losing weight, but at significantly improving overall well-being. Today it is not fashionable to be dissatisfied and exhausted. They are attracted by such qualities as cheerfulness and naturalness.

Professional nutritionists share the same opinion when it comes to weight loss. When working with people who want to lose weight, they adhere to two main rules:

1. Food should be varied. The body must receive a sufficient amount of nutrients and microelements.
2. The dishes must be tasty. Otherwise, you may face stress.

Only if you adhere to these rules, you can achieve a positive result - lose weight and not spoil your nervous system.

What can you eat while on a diet for stomach ulcers?

The foods that people with these diseases can eat are quite varied. You can eat almost all vegetables, except those that cause gas. It is better to cook them in the oven or stew. You can come up with many different dishes with potatoes, for example, make mashed potatoes, cook soup, make a casserole. Lean meat and dietary fish are good to steam, stew or bake. You can diversify your menu with steamed cutlets made from lean minced meat.

Suitable drinks include compotes, jelly, rosehip infusions, weak tea, and plain water.

It is necessary to carefully monitor the temperature of drinks; you should not drink too cold or too hot.

To pamper yourself with desserts, you can come up with a variety of cottage cheese casseroles and add fruit to them. Sometimes you can allow yourself a little candy or marshmallow, or a couple of slices of good chocolate. But not during the period of exacerbation. You need to be careful when consuming baked goods; under no circumstances should you eat fresh baked goods, nor should you eat puff pastries. It is better to choose unsweetened crackers or dry cookies.

Second courses

Baked salmon with vegetables

• salmon – 450 g;
• broccoli – 450g;
• mixture of lemon juice and Japanese sauce - 4 tbsp. l.

  
  A dish of salmon or any red fish would be ideal on the menu for the week.

1. Remove bones from fish, rinse and dry with paper towel. Place in a convenient container and sprinkle with lemon juice and soy sauce. Leave to marinate in the refrigerator for 30 minutes.
2. Separate the broccoli florets and open them.
3. Place marinated fish and broccoli on a baking sheet.
4. Bake in the oven at 201° for 25 minutes.

Meatballs with sour cream sauce

• Minced meat (chicken or turkey) – 399 g;
• ground ginger – 21 g;
• onion (chopped) – 201 g;
• carrots (chopped) – 99 g;
• garlic puree – 10 g;
• sour cream – 99 g.

1. Add salt, spices, ginger and garlic to the minced meat. To stir thoroughly. Make small balls from the mixture.
2. Lightly fry the meat balls in a dry frying pan.
3. Fry the vegetables until golden brown. Add sour cream and a little water. Simmer a little more.
4. Place the meatballs in a baking dish and pour sour cream sauce over them. Bake at 180° for 25 minutes.

Harmful foods for irregular bowel movements and constipation

You should not eat foods that have a fixing effect and aggravate the situation. Also undesirable are foods that cause flatulence, bloating, fermentation and generally irritate the intestines.

Products to avoid4,5:

• viscous porridges (rice, semolina), puree soups and jelly;
• rich bakery products, including fresh white bread;
• spicy, salty and seasoned dishes;
• certain vegetables - onions, radishes, turnips, radishes and garlic;
• bananas, persimmons and sweet varieties of apples (“Lungwort”, “Golden Delicious”, “Saffron Pepin” and others);
• potato;
• mushrooms;
• canned foods;
• any confectionery products;
• cocoa, chocolate, strong tea and coffee;
• fatty broth soups;
• any sauces based on mayonnaise, horseradish, mustard;
• alcohol;
• fatty meat and fish.

Diet during an exacerbation

If complications arise or an exacerbation of a peptic ulcer occurs, the diet should be strictly followed. You need to eat often (6-7 times a day) in fist-sized portions. Foods that can negatively affect the digestive organs should be avoided. Food should be well ground or pureed, and be sure to maintain a comfortable temperature. Moreover, prolonged fasting with this disease also has a harmful effect on the diseased organ.

If you follow all the nutritional rules for this disease, a significant improvement will occur in a week. After this, you need to contact your doctor and adjust your medication intake and expand your menu.