List of PP products for the week: menu diet, prohibited foods, for weight loss

Grocery basket for losing weight. Cart of products.

Nutrition should not be the same every day. After all, salads and boiled meat can soon become boring; over time, food will seem boring, and there will be no pleasure from proper nutrition. I suggest you look at grocery shopping from the point of view of enriching your diet with a variety of healthy dishes. Everything that I will list below, if consumed in the right amount, does not affect the loss of kilograms.

In general, in the store you will need to go, please note, only 6 departments:

Vegetables fruits;.

Grocery;.
Fish department;.
Meat section;.
Dairy department;.
Frozen food department (it’s winter and fresh food is not readily available.

All! You can’t even imagine how much money you save by not buying all kinds of sauces, baked goods, confectionery and delicacies!

List of products for proper nutrition. Write down your favorites from it and fill your kitchen shelves with them. In the event that you don’t like something, or you have heartburn / allergies / indigestion / dislike of your life for it - cross it out!

Sources of complex carbohydrates:

Millet;.
Buckwheat;.
Brown (brown) rice;.
Oatmeal (long cooking);
Quinoa;.
Bulgur;.
Pasta made from durum wheat (durum or spelled);
Whole peas (protein);
Chickpeas (protein);
Beans (protein);
Green lentils (protein.

Sources of fiber:

Fresh herbs (parsley, cilantro, dill, basil);
Brassicas (white cabbage, red cabbage, cauliflower, Brussels sprouts, Savoy cabbage, broccoli, kohlrabi);
Salad (leaf, cress, iceberg, romaine, lettuce, Chinese cabbage);.
Bulbs (onions - white and red, shallots, leeks, garlic);.
Root vegetables (carrots, radishes, radishes, daikon, turnips, beets, celery, parsnips, rutabaga, horseradish);
Nightshades (tomatoes, peppers, eggplants);
Pumpkin (pumpkin, squash, zucchini, cucumber), including sweet ones (watermelon, melon);
Dessert vegetables (artichoke, asparagus, rhubarb);

Seaweed (nori);

Pome fruits (apples, pears, quince);
Stone fruits (apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
Berries (raspberries, wild strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, lingonberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
Tropical and subtropical fruits (kiwi, lychee, passion fruit, persimmon, pineapple, coconut, papaya, dogwood, figs, grapes, mulberry, pomegranate, date, olive);
Citrus fruits (orange, lemon, grapefruit, lime, tangerine.

Sources of fats:

Unrefined oils (olive, flaxseed);
Dried unroasted nuts (almonds, cashews, hazelnuts, walnuts, pine);
Avocado.

Protein sources:

Eggs;.
Chicken Fillet, Turkey Fillet;.
Lean meats;
White fish (pollock, sea bass, dorado, hake, perch);
Red fish (tuna, salmon, trout, pink salmon) are a source of fish oil and omega 3);
Seafood (shrimp, squid, mussels);
Milk (try to choose milk with a shelf life of up to 7-10 days);? Fermented milk products from whole milk (natural yogurt, cottage cheese, kefir products);

Fish, seafood and other sources of protein

What the new grocery store can be proud of is its range of fish and seafood, notes Inna Kholina:

“I love fish much more than meat, so for me this department in the “Fish Island” is a real paradise. Today I will take cod fillet, sockeye salmon and shrimp. By the way, you can safely eat all the products from these refrigerators without fear of gaining weight. Any fish, any seafood to your taste. I would buy everything at once, but you need to know when to stop. So next week I'll choose coho salmon, squid and scallop, which sit very appetizingly on a bed of crushed ice in the chilled food section.

We choose fish. Photo: Alexander Ratnikov, PrimaMedia news agency

We choose fish and seafood. Photo: Alexander Ratnikov, PrimaMedia news agency

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Inna’s favorite recipe for preparing fish, both white and red, is to bake it in foil.

Season a piece of fish weighing 100-150 grams with basil or thyme, wrap it in foil and put it in the oven for 20 minutes. This is suitable for both lunch and dinner.

By the way, fish is a particularly valuable source of protein for weight loss, which is enriched with essential fatty acids and a number of important minerals - iodine, zinc, phosphorus. In addition to protein, the product contains polyunsaturated fatty acids - Omega-3, Omega-6, the exceptional importance of which for health began to be discussed not so long ago. They strengthen our heart and blood vessels, reducing the risks of heart attacks, strokes, and atherosclerosis.

We choose fish and seafood. Photo: Alexander Ratnikov, PrimaMedia news agency

Steamed scallop. Photo: Alexander Ratnikov, PrimaMedia news agency

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To diversify the protein component of the diet, it is sometimes worth replacing fish or seafood with poultry. The chicken fillet base goes into the basket with the rest of the products.

— I choose either turkey fillet or chicken. I eat veal or offal less often. I use any of this product for lunch and dinner in the amount of 100-200 grams. This is more than enough to stay full,” notes the heroine of the material.

We choose poultry meat. Photo: Alexander Ratnikov, PrimaMedia news agency

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Minimum grocery basket for a month

A food basket is a part of a consumer basket, and in most cases food constitutes the main part of such a basket. Russians with average earnings spend almost half of their income on food. The second in order of goods are necessary clothing and medicines, and the third in order are utilities, travel and all kinds of entertainment. By the way, the smallest part of the income of average citizens is spent on them. The monthly grocery basket includes quite a variety of products. These are bread and all kinds of baked goods, potatoes and fruits, sweets, dairy and fermented milk products, fats of plant and animal origin, as well as eggs, meat and fish.

Depending on the region, the cost of such a food basket differs. The most expensive ones are in Moscow, St. Petersburg and the north of the country. Although even one region can have completely different prices. It is important to note that in a regular store a set of necessary products can cost 5 thousand rubles, but in a premium store the same products, but from more expensive manufacturers, cost significantly more. There are also luxury stores that offer products of the highest quality. And here you will have to pay about 20 thousand rubles for the minimum grocery basket. To understand how the food basket is calculated, you need to understand what it is. First of all, you need to understand that a food basket is a certain set of products that a person consumes during one year for a comfortable and nutritious diet. The composition of the food basket for the month is not revised. And in most cases, the government initiates a revision of the basket approximately every few years. For example, the next time such a review is planned for 2021. What is included in the monthly food basket At the same time, the cost of living, established every year due to rising or changing prices, is also determined by the composition of the food basket, and its food component in particular. It is also important to note that the consumer basket for different categories of the population is compiled separately: for the working population, pensioners, children. Moreover, each category differs in that it consumes more or less products to a certain extent. For example, an average working-age Russian consumes about 9 kg of potatoes, about 8 kg of other vegetables, 2 kg of fruit, 3 kg of meat, about 1 kg of fish and about 17 eggs per month.

The current Minister of Health notes that it is necessary to review the food basket today. Accordingly, the cost of living will be revised. The minister insists on this, since the methods used for calculations have long been outdated and the results obtained are completely untrue. At the same time, the consumer basket in its food part has already begun to correspond to a healthier way of eating. The basket now includes products that have a higher biological and nutritional value. Experts have managed to increase the amount of healthy foods for humans, such as meat, fish, eggs, fruits, and vegetables. At the same time, foods such as bread, sweets and all kinds of fats were significantly reduced in the norms.

Minimum food basket for a month Now the minimum food basket per month has optimal energy value, thanks to which a person can consume all the products he needs, even if he earns the minimum wage. If we translate such indicators into the most understandable form, then a basket of products for one day contains 2487 kcal.

The minimum set of products is calculated on average equally for all people. This takes into account: a certain level of nutrients in food groups that have the necessary and beneficial chemical composition; use of the existing nutritional structure; optimal ratio of financial costs and usefulness of selected products.

It should be borne in mind that the minimum food products offered were approved not only by national institutions, but also by world and international organizations, for example, the World Health Organization. Grocery basket for a month When compiling a basket, some basic points must be taken into account. First of all, this is an opportunity to make the diet more varied and varied. Secondly, a person’s need for daily consumption of a certain amount of food and their nutritional value. Thirdly, the food products established by the food basket should be traditionally consumed in all regions of the country.

The law on the consumer food basket was adopted back in 1992. Every 5 years it was modified, adjustments were made, and today the consumer can safely provide himself with the necessary products. The basket is not intended for a person to eat exclusively the products that are included in it. It is enough just to know that in terms of chemical composition, medical indications, nutritional value and other indicators, the minimum food basket has optimal standards. It is worth noting that the minimum food basket is calculated for people with different income levels. And even if ordinary low-income families have the opportunity to invest in a food package determined by the state. It’s just that in such families all the products are sold out with virtually no residue. Many experts complain that the food basket is far from perfect, so they offer their own options for how this indicator works. Age characteristics, gender of the child, traditions and customs of the people of the region and many other points can be taken into account here. But, unfortunately, the majority of scientists and specialists are far from these indicators, so in our country we (according to the ministries) eat quite monotonously and simply.

Vegetables and fruits

Armed with a cart, we begin our walk around. The first is vegetables and fruits.

— As a rule, I buy vegetables and fruits only for a few days in advance, and not immediately for a week. At home, even in the refrigerator, there is a risk of food spoilage, but in the store you can always buy fresh products of excellent quality. By the way, I calculated that on average I eat 2.5 kg of vegetables and 2 kg of fruit in seven days!

Today Inna chose two packages of lettuce leaves, white and cauliflower cabbage, cucumbers, tomatoes, bell peppers and champignons. For seasoning and decoration - sprigs of thyme and rosemary, which can also be added to the salad. Among the fruits, the choice fell on pineapple, oranges, grapes and apples.

Selection of vegetables. Photo: Alexander Ratnikov, PrimaMedia news agency

Choosing vegetables. Photo: Alexander Ratnikov, PrimaMedia news agency

Choosing foods for proper nutrition. Photo: Alexander Ratnikov, PrimaMedia news agency

Choose frozen vegetables. Photo: Alexander Ratnikov, PrimaMedia news agency

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— Many people, starting to lose weight, give up fruit altogether or severely limit it, eating only sour green apples. This option definitely would not have suited me, and I calmly ate absolutely all fruits and still lost weight. The main thing to remember is that it is better to eat them before evening and in a reasonable quantity – 100-150 grams at a time,” notes the heroine of the material.

We choose fruits. Photo: Alexander Ratnikov, PrimaMedia news agency

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As a rule, Inna adds fruit to breakfast and snacks.

One apple or orange is a great addition to oatmeal in the morning or cheese bread in the afternoon. As for vegetables, they can be eaten both raw and stewed.

Any vegetables are great for any snack or lunch, but for dinner it is better to choose non-starchy vegetables.

— My favorites for dinner are cucumbers, Chinese cabbage or salad mix. By seasoning fresh vegetables with balsamic sauce and unrefined oil, you get an excellent green salad, which must be accompanied by some kind of protein food: fish or poultry,” Inna Kholina shares her preferences. – Broccoli, green beans or Brussels sprouts are also great for dinner.

Grocery basket for a week

1. Pork (1 kg) 350 rubles 2. Minced beef (1 kg) 280 rubles 3. Chicken soup set (200 gr.) 60 rubles 4. Beef liver (400 gr.) 75 rubles 5. Rice (1 package ) 60 rubles 6. Oatmeal (1 package) 35 rubles 7. Buckwheat (1 package) 70 rubles 8. Millet (1 package) 48 rubles 9. Semolina (1 package) 30 rubles 10. Pasta (1 package) 53 rubles 11 Vermicelli (1 package) 30 rubles 12. Eggs (10 pcs.) 60 rubles 13. Sprats (1 package) 90 rubles 14. Potatoes (2 kg) 40 rubles 15. Cucumbers (2 fresh \ 3 salted) 70 rubles 16. Bell pepper (1 piece) 30 rubles 17. Fresh tomatoes (3 medium pieces) 140 rubles 18. Beets (2 medium ones) 10 rubles 19. Carrots (4 medium ones) 20 rubles 20. Apples (2 pieces) 50 rubles 21 . Bananas (2 pcs.) 20 rubles 22. Pears (2 pcs.) 30 rubles 23. Cookies (2 packs) 60 rubles 24. Bread (2 rolls) 60 rubles 25. Milk (1 pack) 120 rubles 26. Cottage cheese ( 1 package) 170 rubles 27. Sour cream (1 jar) 80 rubles 28. Low-fat kefir (1 bottle) 70 rubles 29. Ryazhenka (1 package) 70 rubles 30. Butter (1 package) 120 rubles

The total cost of products on this list is 2401 rubles. It is designed to prepare food according to the above menu for a family of two adults.

The essence of proper nutrition

Proper nutrition (PN) requires compliance with two prerequisites - a food intake regimen, as well as balance and naturalness. As for the first component, it will certainly appeal to those who love to eat and constantly chew something. There should be about 6 meals a day, which are taken at intervals of 2.5 hours. This allows you to stabilize your blood sugar levels, so you won't feel painfully hungry. In addition, this eating regimen helps to significantly speed up metabolism. And, of course, the load on the gallbladder is significantly reduced. The second mandatory rule is that carbohydrates should be consumed exclusively in the first half of the day. But you should end the day by eating protein foods. This is especially true for those who want to lose weight as quickly as possible. And, of course, you will have to forget about harmful products with flavors, flavor enhancers and dyes. You will be surprised that you need much less natural food to fill you up, because your receptors will not be irritated by chemicals.

Tips on how to create a menu for the week

In order for a weekly diet menu to benefit the body and help you lose excess weight, it must be compiled taking into account all the characteristics of your body. There is no universal PP diet; it is selected individually for each person.

However, there are several useful tips for creating a healthy nutrition menu for 7 days that will suit everyone without exception:

You should have light snacks between meals. Products should be easily digestible and low in calories;
Every morning you need to eat a meal containing complex carbohydrates and a small amount of protein. The best daily breakfast is a bowl of porridge, a few vegetables and fruits;
for lunch you need to prepare a vegetable dish with meat, fish or eggs;
after 16:00 it is not recommended to eat fruits, except green apples;
You need to have dinner 3-4 hours before going to bed. If after your last meal you want to eat a lot, you can eat a little cottage cheese or drink kefir.

By choosing proper nutrition and creating a meal schedule for yourself, a person will forget about health problems and excess weight. In addition, he will always feel good and will be full of energy, which will be enough to complete everyday tasks and play sports.

What is included in the consumer basket in Russia in 2018

The consumer basket consists of three types of expenses: food, non-food goods and services. Since 2012, the principles by which the cost of the consumer basket is calculated have been simplified. At the moment, the law only details what the minimum food basket looks like. But expenses for non-food goods and services are no longer described in detail. Their minimum amount is simply tied to the cost of the grocery package. In 2021, the composition of the food part of the consumer basket in Russia includes the following set: Products Unit of measurement Consumption per person per year Able-bodied residents Pensioners Children Bread products (bread, pasta, flour, cereals, etc.) kg 126.5 98 .2 77.6 Potatoes kg 100.4 80.0 88.1 Vegetables and melons kg 114.6 98.0 112.5 Fresh fruits kg 60.0 45.0 118.1 Sugar and confectionery in terms of sugar kg 23.8 21.2 21.8 Meat products kg 58.6 54.0 44.0 Fish products kg 18.5 16.0 18.6 Milk and dairy products in terms of milk kg 290.0 257.8 360.7 Eggs pcs. . 210 200 201 Vegetable oil, margarine and other fats kg 11.0 10.0 5.0 Other products (tea, spices, salt) kg 4.9 4.2 3.5

Rosstat calculates the cost of this set of products in terms of one month (each item is divided by 12). To determine the cost of the consumer basket, the cost of the grocery set is doubled. It is conventionally accepted that non-food products in the consumer basket cost half of the food part, and the same amount is equal to the cost of the minimum set of necessary services.

Is it possible to lose weight from dairy products? Harm

The effectiveness of using milk in the treatment of diseases and in dietetics was questioned at the end of the 20th century, when the results of various studies began to appear in the media. Here are just some of the postulates presented in them.

Milk is a product intended by nature for feeding children and is completely unsuitable for feeding an adult. It is absorbed by the stomach until a certain age, and then only contributes to the processes of fermentation and putrefaction in the intestines.

When drawing up a menu for weight loss, many people use only the GI value and have absolutely no idea about the AI (insulin index). It shows a spike in insulin in the blood after eating. Usually the GI and AI of the same product are the same or as close as possible. However, there are exceptions, and milk is one of them. With GI = 30, his AI = 90, and this is an extremely high indicator. Yes, it takes a long time to digest. Yes, it satisfies hunger. But a jump in sugar leads to additional production of insulin, which removes it from the blood and turns it into fat.

You can find out what the glycemic index is, as well as compare its value (for milk) with other products, by reading our separate article.

The lactose it contains is harmful for weight loss, like all types of sugars. In addition, many people cannot stand it.

After industrial processing, milk loses most of its beneficial properties.

But most of all, faith in it was undermined by data on the chemical composition, in which, in addition to vitamins, minerals and other useful substances, the following were found:

antibiotics: penicillin, chloramphenicol, tetracyclines, nisin, streptomycin;
pathogenic microorganisms;
hormones: estrogen;
inhibitory substances;
pesticides;
radionuclides;
toxins: lead, arsenic, cadmium, mercury, aflatoxin.

Their quantity is negligible, but they gradually accumulate in the body. This can lead to serious troubles: antibiotics disrupt the intestinal microflora, hormonal imbalance leads to weight gain, toxins and radionuclides interfere with the full functioning of most organs, etc.

In connection with these data, a large number of people around the world have initiated a refusal of dairy products, completely eliminating them from their diet, even without being vegetarians.

These data are relatively new and require confirmation, but now many doctors warn against excessive use of this product until its benefits and harms to the human body are finally proven.

Therefore, it is difficult to unequivocally answer the question: is it possible to drink milk while losing weight? Science is divided into two opposing camps.