Proper nutrition – goals, functions and objectives. Diet.

proper nutrition

Eating right is very important for well-being and good health. Healthy eating and a properly composed diet will not only solve the problem of excess weight, but also improve the health of the entire body, fill it with energy and boost immunity. This is precisely the goal and purpose of healthy eating.

A person receives a supply of vital vitamins, microelements, proteins, fats and carbohydrates from food. Therefore, our well-being directly depends on its quality. Frequent colds, loss of strength, depression, decreased performance - these can all be consequences of poor nutrition. Even such small and seemingly harmless habits as snacking on sweets, overeating at night, and indulging in fatty and fried foods can greatly worsen your health, add excess weight and disrupt the intestinal microflora, which means weakening the immune system and the body’s ability to resist infections.

Positive attitude or negative outlook - which works better?

Excess weight originates in our brain, say nutritionists and psychotherapists, and it’s hard to disagree with them. Most people who lose weight have long known that to achieve results you need the right motivation. But, unfortunately, few people have an idea of ​​what it should look like.

By choosing things that we can easily give up as an incentive to lose weight, we are dooming ourselves to failure in advance.

Take, for example, a young lady who is losing weight and dreams of wearing short skirts and tops. The desire to look fashionable and modern in itself is very commendable. But do you think the “mini” will withstand the competition with a piece of the coveted cake or a delicious hamburger? Doubtful.

It’s another matter if the motivation for losing weight is improving relationships with the opposite sex or maintaining health. And if in the first case, proper nutrition and harmony are not always the determining criterion for choice, then in the second, excess weight, without a doubt, entails sad consequences.

Psychiatrists who work with those who want to get rid of excess weight have long practiced shock therapy, frankly telling their patients what awaits them. And there are many “side effects” of being overweight. This is a whole bunch of heart and vascular diseases, high blood pressure, arthritis, arthrosis, osteochondrosis.

With such diagnoses, it doesn’t take long to turn into a disabled person by the age of thirty. Moreover, obesity negatively affects female reproductive function. Simply put, the chubby girl risks never becoming a mother. Now think about it, is it worth ruining your future for the sake of that delicious cake or plate of fried potatoes?

A positive attitude is very important when losing weight. Otherwise, you will either have to give up thinking about losing extra pounds, or you will plunge into depression for the rest of your life. But self-confidence is not always able to serve well. If all the positivity is aimed only at results, you may be able to lose weight, but it is unlikely to remain slim. Indeed, in this case, the person believes that the main goal has been achieved and relaxes.

It’s another matter when proper nutrition and an optimistic attitude accompanies the entire process of losing weight

It is very important in this case to think in the right direction, to understand that a change in eating habits is not a temporary phenomenon. Now it's a new, healthy lifestyle that brings you satisfaction

How to lose weight by eating right

Much depends on the chosen focus in nutrition and previous habits. The effect of switching to a healthy menu is noticeable within the first two to three weeks, if previously highly processed foods or simple carbohydrates often appeared in your diet. For many, adjusting your diet is enough, especially if you have been on strict diets in the past. Eliminating sugar, fried foods and trans fats leads to a decrease in swelling by getting rid of excess fluid in the body.

If you combine proper nutrition with exercise, you will notice positive changes faster. At the same time, it is necessary to monitor the balance of macronutrients, because when there is an excess of energy, the body makes reserves. So, with proper nutrition, you can both normalize and gain weight, if necessary. But, unlike strict mono-diets, it is more of a way of life, adhering to which you can achieve many goals - from improving health to the desired body parameters.

Nutrition without diets

Well, are you ready to start eating right to lose weight? Then let's figure out what concepts it is based on.

Healthy eating requires following certain rules:

• Excluding sweet and flour products from the diet. Replace granulated sugar with honey. Instead of sweets and halva, eat fresh and ripe fruits.
• Replacing fast-digesting carbohydrates with “slow” ones. Eat porridge made from buckwheat, millet, bread without yeast and sugar, and whole grain bread.
• Refusal of baked goods and wheat bread. Replace these products with crispbread and rye bread.
• Eating a certain weight of food portions. Buy special scales to measure the weight of food. At one meal you eat no more than 0.2 kg of food.
• Refusal of smoked and fried foods. Healthy foods are those that are steamed, in the oven, or even in a slow cooker. Stew and boil foods, but do not fry them. Fatty foods are the worst enemy of a slim figure and a healthy diet.
• Consuming small amounts of animal fats. You can add butter to your food, but only in small quantities. It is better to use vegetable oils in cooking, for example, olive, as it is one of the healthiest.
• Including fresh vegetables in the diet. Prepare salads from them, boil or stew. To dress salads, use olive oil, avoid sour cream and mayonnaise. Also reduce the amount of salt you consume.
• Including protein-rich foods in your diet. Give preference to lean meats (turkey, rabbit, chicken), and lean sea fish.
• Consumption of low-fat dairy products. Drink kefir, because this drink improves digestion, as a result of which food breaks down faster.
• Refusal of alcoholic drinks. Alcohol is harmful to health and causes appetite.

Diet

If you want to learn how to eat a balanced diet at home, then reconsider your drinking regime. In fact, this is not as easy to do as it might seem at first glance, since you will have to change your usual routine.

Do you prefer to eat three times a day? Now increase the number of meals to 6 times.

Thanks to five meals a day, you reduce the gaps between meals. You will not feel hungry, which means that fat deposits will not appear on your body.

Nutrition experts advise following a certain regimen:

• 7.30 - first meal;
• 9.30-10.00 - second meal;
• 12.30-13.30 - lunch;
• 14.30-15.30 - snack;
• 18.30-19.30 - last meal.

After 19.30 you can only drink water.

Breakfast with proper nutrition for weight loss

Most people who are unsuccessfully trying to lose weight have something in common - they ignore breakfast. What are the similarities in the daily routine of overweight people who cannot lose weight? They rarely have breakfast. In this case, a proper nutrition system will be especially effective for such people.

In the case when ignoring breakfast is regular, the body becomes weaned from the morning meal, and after waking up there is no appetite at all.

Remember, a hearty breakfast is the key to successful weight loss!

A breakfast consisting of proteins and carbohydrates helps you lose weight and also creates good eating habits. People who eat a large breakfast do not need small snacks, and at night they are less hungry. This is the main help of proper nutrition for weight loss. In addition, this diet improves mood and metabolism, charges you with positive energy and vigor for the whole day.

It is important to take into account one rule - any proper, balanced and healthy diet for weight loss is not able to fully provide the body with minerals and vitamins. Therefore, in the process of losing weight, be sure to take vitamin complexes

Drinking regime

Dietetics is based on proper nutrition. The weight loss menu requires adherence to the drinking regime.

Eating for quick weight loss at home has some tricks:

1. Half an hour before meals, drink 250 ml of clean water at room temperature. The liquid will partially fill the stomach, which means it will slightly dull the feeling of hunger.
2. Do not wash down your food with water, especially sweet tea. This can lead to a fermentation process in the stomach. You can drink tea or other drinks half an hour after eating.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem for modern people - we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, problems with the heart, gastrointestinal tract, and reproductive function are only a small part of the possible diseases that arise when the diet is not followed.

The good news is that in recent years, taking care of your body has begun to become fashionable: more and more calls to exercise are being made by the state and public organizations, organic and dietary products are appearing on store shelves, and advice on how to eat healthy is being disseminated in the press. .

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, you should remember several general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

The second important rule is to remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman weighing 70 kg with a height of 170 cm and little physical activity needs about 2000 kcal per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values ​​are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

For drinks, it is recommended to consume mineral water, chicory, smoothies, green tea and natural freshly squeezed juices, preferably vegetable ones.

Healthy products should not contain preservatives, artificial colors, or palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them; high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Strictly prohibited!

Tips for proper nutrition

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Green tea is also beneficial, especially with ginger.

Balanced diet

What people come up with to lose extra pounds! Some people fast for weeks to lose weight, others eat only buckwheat, others eat kefir for weeks, giving up other food. They get some results, but for how long? After a short period of time, it is impossible to avoid weight gain to the previous level. Losing weight quickly is not always good for the body.

What should you eat to keep your weight normal? Research shows that it must be correct and balanced

The most important thing when losing weight is to understand that you will have to adjust your diet. By adhering to the principles of proper nutrition for weight loss, you will not only lose excess weight, but also improve your health

Do not forget that we eat in order to live, and do not live in order to eat. Food should be tasty and healthy at the same time.

There are special nutrition rules for effective weight loss. When eating food, be sure to think about what it consists of. According to nutritionists, food products should contain the most carbohydrates (60%), the least amount of proteins (10%), and fats - 30%.

The calorie content of the product and the ratio of proteins, fats and carbohydrates in it are written on the packaging; you just need to calculate it correctly. If the products are homemade or purchased at the market, we advise you to use a special table of calorie content of food products provided in the photo.

For an ordinary person, the calorie intake is 2400 per day. For a person who has started losing weight – 1500 calories.

Proper balanced nutrition is structured so that the body receives the largest number of calories for lunch (50%), for breakfast and dinner - 25% each.

It is very important to maintain a proper diet

To lose weight, a person should drink at least 2 liters of water per day. Sometimes it is replaced with natural juice. Water breaks down harmful substances and removes them from the body.

How to properly balance your diet when losing weight, watch the video.

How to eat right to lose weight. Training video

Balanced nutrition as an opportunity to improve health

Today a lot is said about proper nutrition. Many are supporters of calorie counting, while others strive to adhere to dietary nutrition, choosing diets based on protein foods or, conversely, completely excluding protein. A balanced diet allows you to restore health, increase efficiency, help fight stress, and normalize sleep.

It is important to remember that our body is not a furnace, the main function of which is to process products. Poor nutrition and abuse of unhealthy food often leads to extra pounds and disruption of the digestive system. Even with a full stomach, a person may experience a feeling of hunger, the desire to suppress which leads to obesity and excess weight gain. Digestive dysfunction causes constipation and intestinal diseases.

Recipes

For novice cooks, recipes for proper nutrition will be useful. Healthy food is even easier to prepare than regular food. Let's look at a few recipes for morning meals, lunch and dinner.

Cottage cheese casserole

Ingredients:

• Cottage cheese – 280 g.
• Semolina – 3 tbsp.
• Egg – 2 pcs.
• Milk – 4 tbsp.
• Sugar – 1 tbsp.
• Salt – 1 pinch
• Berries - to taste.
• Vegetable oil – 1 tsp.

Preparation:

1. Beat eggs with salt and sugar.
2. Pour warm milk over semolina for 10 minutes.
3. Grind the cottage cheese through a sieve, add eggs and semolina.
4. Add clean berries and stir until smooth.
5. Grease the pan with butter and sprinkle with semolina. Lay out the curd mixture. Bake for 45 minutes at 180°C. Cottage cheese casserole is one of the healthy dishes included in a proper diet for weight loss.

Pumpkin and apple pancakes

Ingredients:

• Pumpkin – 100 g.
• Apple – 1 pc.
• Egg – 1 pc.
• Rice flour – 50 g.
• Milk – 3 tbsp.
• Semolina – 50 g.
• Sugar – 1 tbsp.
• Baking powder – 1 tbsp.
• Vanillin - to taste

Preparation:

1. Mix eggs with milk and beat. Add salt and sugar.
2. Grind the pumpkin on a fine grater and squeeze out the juice.
3. Add pumpkin, semolina and flour to the egg mixture. Leave for 10 minutes.
4. Peel the apple and cut into cubes.
5. Add apples to the dough and stir until smooth.
6. Fry the pancakes until golden brown on each side.

Zucchini soup

Ingredients:

• Zucchini – 1 pc.
• Onions – 1 pc.
• Carrots – 1 pc.
• Water – 200 ml.
• Broth – 1 tbsp.
• Garlic – 2 teeth.
• Sour cream – 1 tbsp.
• Dill – 1 tbsp.
• Salt - to taste.

Preparation:

1. Peel all vegetables and rinse with water.
2. Cut the zucchini into large cubes. Chop carrots and onions into medium pieces.
3. Boil vegetables in water until tender.
4. Grind the vegetables in a blender with the addition of broth.
5. Transfer the vegetable mixture to a saucepan, add herbs and garlic. Serve the soup with sour cream.

Baked pike perch with oranges

Ingredients:

• Pike perch – 1 pc.
• Orange – 1 pc.
• Yogurt – 3 tbsp.
• Olive oil – 1 tbsp.
• Salt - to taste.

Preparation:

1. Clean and gut the fish, rinse well with water.
2. Squeeze the juice from the orange and remove the zest.
3. Make a marinade from juice, salt, oil, yogurt and zest.
4. Cover the pike perch with marinade and wrap in foil.
5. Bake for 35 minutes at 190°C.

As it turned out, proper nutrition for weight loss at home is easy to follow and meals for PP are not so tedious to prepare. In addition to the main dishes, prepare healthy cocktails. They satisfy hunger well. Sometimes replace dinner with these drinks.

How to reduce your appetite

We figured out how to switch to simple proper nutrition for weight loss

To effectively lose extra pounds, it is very important to monitor your appetite. If you constantly want to eat, then you can eliminate this problem with the help of special products and psychological tricks

Foods that nourish the body well:

• protein;
• cellulose;
• nuts;
• coffee;
• water;
• ginger;
• fish.

You can increase your feeling of satiety using psychological methods:

1. Use small plates and cutlery. Large dishes lead to larger portions.
2. Sport lowers the level of hunger hormones in the blood.
3. Normalize your sleep to reduce your appetite.
4. Stress leads to frequent snacking, so try to avoid it.
5. Chew your food slowly and eat in silence.
6. Finish your meal at the first sign of satiety.

Expert advice from a nutritionist - what you need to know?

First of all, before breakfast, be sure to drink a glass or two of clean water. Warm. Negatively charged is best. Why drink negatively charged water and how to make it yourself correctly, we explain in detail and learn how to do it at the First Wellness School courses.

In addition, you need to have breakfast within the first hour after waking up. Moreover, this should be a full breakfast, and not a cup of coffee.

Breakfast's calorie content is approximately 25% of the daily calorie intake.

Eating breakfast later than 1 hour after waking up, as well as coffee on an empty stomach, triggers increased production of the stress hormone cortisol, which in turn leads to excess weight gain in people prone to obesity.

In order to balance your diet correctly, use the step-by-step guide for calculating calories and proper weight loss in the book - Food Diary: “The Path to an Ideal Figure” in .pdf format

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Dinner

2. For lunch we eat complex carbohydrates and protein. This will allow you to saturate your body for a long time and not overeat at dinner.

Lunch should be 35% of the total daily calorie intake.

Dinner

3. The ideal dinner for weight loss should include protein foods and foods rich in fiber (vegetables). Protein is a tool for building our muscles and bones, and fiber is a product that is not processed into fat cells.

You should have dinner about 3 hours before bedtime. Not earlier, otherwise you will go to bed hungry. And not later, otherwise the food will not have time to be absorbed.

An important rule: not eating after 18.00 only works if you go to bed at 21.00. For each person, the time of the last meal will be individual and depends on his daily schedule.

If you go to bed from 21:00 to 22:00, then you should have dinner no later than 19:00.

If you go to bed late, after 24:00, then you can eat before 21:00.

Dinner should be 20-25% of the daily calorie intake.

Snacks

4. It is best to leave fruits for second breakfast and eat them separately from the main meal. Fruits cannot be combined with anything. This is a separate dish. Otherwise, eating fruit after the main meal, especially after a meat dish, causes fermentation and rotting processes to occur in the intestines. Do you need it?

If you want to eat fruit during the day, it is better to do this 20-30 minutes before the main meal.

Before bedtime

5. If you have a strong feeling of hunger late in the evening, I recommend that you always have Acidophilus in the refrigerator; this is a fermented milk product, but unlike yogurt and kefir, the acidophilus bacillus settles in the intestines for a long time and is its beneficial microflora.

Acidophilus is much healthier than kefir and yoghurt, also because it contains all the vitamins and minerals we need for health.

Make yourself this cocktail of acidophilus and greens.

Cocktail

Required ingredients:

1. Acidophilus - 350 ml, just look at the dates, the store likes to supply perishable products by date.

It is best if it is a fresh, recently prepared drink.

2. Dill, base 30 grams.

3. Parsley or cilantro - 10-20 grams to taste. If you choose cilantro, it is spicier, so you can add just a little bit.

In general, when you make this drink 1-2-3 times, you will understand how much greenery you want to add.

Preparation:

1. Wash the greens and add to the blender bowl.

2. Pour in Acidophilus.

3. Whisk.

The cocktail is ready!

This drink will help the intestines function properly; drinking it every day will not have any problems. It also helps saturate and refresh!

Goals and objectives of proper nutrition

The end of winter and the beginning of spring is the time when everyone talks about depression, lack of sun and vitamins.
But if you choose the right foods and combine them well, this problem can be avoided. The goals and objectives of proper nutrition are to charge us with energy so that we do not feel a loss of strength even in the most uncomfortable season. Save usefulness

Some of our eating habits bring us down at any time. For example, constant snacking, excess sweet, salty, fatty foods will not add to your health and will not raise your energy level. Despite the fact that we are constantly short of time, we always need to find time to review our diet. After all, some substances are involved in cellular metabolism, others maintain muscle tone, and others are necessary for normal brain function.

Everyone knows that during heat treatment, foods lose some of their beneficial substances. Of course, the question arises: is it worth switching to a raw food diet? Experts are ambiguous in their advice. Since raw food loads the stomach and requires a lot of effort from us to digest. Best option: Try to find a balance between raw and cooked foods in your daily menu. Try to eat vegetables and fruits that are in season. This is one of the main principles of proper nutrition. Not only will they be fresher, but they will also give you more nutrients. You should still start your meal with fresh foods, as the enzymes in them will help further digestion of food.

An important task of proper nutrition is to learn how to cook competently. The ideal option is when the vegetables are cooked on the outside, but raw on the inside. For example, by steaming, or simmering in the oven at a maximum temperature of 80 degrees, or other mild methods of heat treatment, you can preserve the beneficial properties. To avoid overheating food, remove it from the refrigerator an hour before eating before eating. During this time, it will have time to warm up to room temperature. Some spices, such as ginger, will also help give strength and vigor.

Little by little, but often

It is believed that it is healthy to eat three times a day. But nutritionists have recently argued that this is not enough. To save energy, you need to allow yourself snacks in the form of fruit or a sandwich of whole grain bread and low-fat cheese. The breaks between main meals and snacks should be at least two hours, but no more. Breakfast and dinner may be lighter. But lunch should be high in calories, because it is in the middle of the day that we spend the most energy.

Sample menu for one day for weight loss

We present to you an approximate healthy diet for one day, which you can easily modify by adding or removing food items. Those who want to dry out the body so that six-pack and muscle tone appear, we recommend reading this article about drying muscles.

• Breakfast: porridge with water, one fruit, coffee without sugar
• Snack: 30 g nuts, fruit
• Lunch: 1 baked potato, steamed chicken breast, vegetable salad
• Snack: grated carrots with apple
• Dinner: steamed vegetables, steamed fish

Recipe for baked poultry in the oven in French

Ingredients:

• chicken breast (500-600 g)
• cheese up to 25%
• 1 onion
• yogurt without sugar or additives
• mushrooms (fresh or pickled)

Preparation:

Recipe for baked poultry with mushrooms in French

1. Cut the breasts into small pieces, beat, salt and pepper to taste, place on a baking sheet greased with a drop of vegetable oil
2. Cut the onion into half rings and place on the chicken
3. Cut the mushrooms into small thin pieces and place on the chicken
4. Cover the resulting chicken with yoghurt.
5. Set the oven to 140 degrees, place the dish on a baking sheet in the oven
6. Grate the cheese and sprinkle over the chicken 10 minutes before it’s ready.

Bake for 25-35 minutes.

Ready! Tender French-style chicken breast turns out incredibly tasty and will not harm your figure at all.

If you adhere to our rules of healthy and proper nutrition for weight loss, then you will very soon see the results of this approach to your diet, and most importantly, the extra pounds lost will remain lost in the long term, which cannot be said about fast-acting diets that work only in the short term and are harmful to health.

Long-term plan for the “Healthy Eating” project

Dinara Gazatulina

Long-term plan for the “Healthy Eating” project

The goal of the project : to form in children clear ideas about products that benefit the body, about the organization of proper healthy nutrition .

Project objectives :

• Expand children's knowledge about healthy and unhealthy foods , promote and advertise only healthy foods ;

• To develop children's interest and willingness to follow the rules of rational and healthy nutrition ;

• Contribute to the development of children's creative abilities, the ability to work together, coordinating their actions.

Specially organized activities

“Why do we eat?”

Goal: To expand children's knowledge about the benefits of food for our body as a whole.

“What does our food consist of (What does our food consist of)

» Purpose: To give an idea of ​​the vitamins contained in
food . Definition of the word "Vitamins"
Drawing "These healthy fruits"

— Goal: To consolidate knowledge about the vitamins contained in fruits.

“What food should you eat to be healthy ”

Goal: To generalize knowledge about
healthy eating .
Drawing up a table setting diagram Purpose: To consolidate knowledge about the arrangement of cutlery and dishes on the table.

Remember proverbs and sayings about food and table culture. Purpose: To help understand the meaning of these proverbs and sayings.

Making a collage from labels, wrappers, packaging of healthy and unhealthy nutrition .

Making and guessing riddles about food . Goal: To develop logical thinking.

Creation of the album “Vitamins”

Goal: To promote

Development of children's horizons.

Introduction to the food “What I ate healthy and unhealthy in a day”

Goal: Application of acquired knowledge in practice,

promote a caring attitude towards one's health .

"Vitamin crossword"

goal: To consolidate knowledge about healthy
foods .
Making Carrot Salad

S/r game “Grocery Store”

Goal: Develop the ability to independently distribute roles, develop friendliness.

D/i “Create a menu”

Goal: To be able to justify why it is advisable to eat these foods for breakfast, lunch, afternoon snack, dinner...

D/i “Beneficial and Harmful”

Goal: To be able to correlate
food .
Working with parents

Poll “What do you think is “ healthy eating ?”

»

Purpose: To gain an understanding of parents' knowledge on this topic.

Consultation for parents “Basic principles of healthy nutrition for children ”

Goal: To expand parents’ knowledge about
healthy eating
Master class “Preparing lunches for first-graders”

Goal: To develop a caring attitude towards
your child’s nutrition , the desire to make the ordinary unusual, and to develop imagination.
For Cosmonautics Day Information and creative project in the preparatory group “To distant worlds” Compiled by: Demidova G.I., Lyubimova L.A. Statement of the problem:.

Healthy eating. Summary of direct educational activities. Summary of direct educational activities in the educational areas of cognition, communication, health in the senior group “Healthy.

Source

The essence and principles of a proper diet for every day

It is important for women to see results as soon as possible. They often begin to torture themselves with mono-diets, torment the body with hunger on fasting days, and stop eating salt and sugar.

But any strict restrictions are harmful and dangerous. These are disruptions in the hormonal system, deterioration of the condition of teeth, hair, nails, irregularities in the menstrual cycle and much more.

Avoiding salt consumption is strictly prohibited. This is due to the fact that table salt contains ions necessary for the transmission of nerve impulses. If they are deficient, this process is disrupted, which leads to severe disruptions in the functioning of all organs and their systems. First of all, the cardiovascular system suffers, since severe disturbances in heart rhythm occur, which in severe cases can even lead to death.

And the consequences of such “weight loss at home” negatively affect not only those over 50, but also 30-year-olds. And there is no need for unnecessary restrictions if there are other ways to get yourself in order without losses.

A proper diet includes:

• animal and vegetable proteins;
• polyunsaturated fats;
• complex carbohydrates;
• fast carbohydrates only in the first half of the day;
• Enough clean water.

There are no obvious harmful substances on the list: fatty sauces, trans fats, industrial sweets, alcohol. That is, everything that supplies the body with useless empty calories, which means it leads to weight gain. It is also necessary to refrain from consuming sweet sodas, factory juices, and chewing gums, because these products may contain sugar (less often) or sweeteners, which also contain unnecessary calories for the body.

Plus, it is important to make dishes on plates multi-component, that is, varied in taste

What else is important to know when creating a menu, what products to purchase in stores - we will tell you below

Fasting days

During fasting days, the human digestive system “rests”, less energy is spent on digestion processes, it is directed in a different direction - to activate metabolic processes and remove toxins from the body. Fasting days are very useful for losing weight. Nutritionists advise doing one fasting day a week.

On a fasting day, it would be correct to eat one dish (fruit, kefir, milk, oatmeal). You need to select products taking into account the individual characteristics of the body. For example, some people get an appetite from apples; they should not do a fasting day on apples. Choose the food you love, because a fasting day is stressful for the body.

Kefir

It contains bacteria beneficial to the intestines and is easily digestible. This is a nutritious and immunostimulating product. Choose 1.5 liters of fresh kefir (no more than 3 days), divide it into 5 servings and drink them throughout the day.

Kefir plus cottage cheese

We drink kefir five times a day. During breakfast, lunch and dinner, add 3 tablespoons of low-fat cottage cheese to it. At lunch, add a spoonful of honey or berries to the cottage cheese.

Rice

A fasting day on rice is especially useful for people with high acidity and those suffering from joint diseases. This product neutralizes salts in the body, cures joint pain, and coats the walls of the stomach. We choose unpolished, wild rice. It is permissible to eat up to 200 g of rice per day.

• First, you need to wash the cereal well so that the water becomes clear.
• Then soak overnight.
• In the morning, cook without salt.
• Use throughout the day.
• There is nothing else to eat except rice.
• Drink water all day.

Buckwheat

Buckwheat contains a lot of microelements and minerals necessary for humans - iodine, copper, iron, magnesium, potassium. It contains a lot of vitamin B. Thanks to its chemical composition, this product strengthens our hair, nails, and blood vessel walls.

During a fasting day for weight loss, it is useful to eat buckwheat with kefir or green apples (3 pieces per day). Drink at least 2 liters of water or green tea without sugar.

Apples

Considering that apples have a lot of fiber, satiety comes quickly. Therefore, fasting days on apples are relatively easy. The functioning of the stomach and intestines improves, and weight loss is noticeable. The daily norm is 1.5 kg of apples, 2 liters of pure still water or unsweetened green tea.

Water

Spending a fasting day on water alone is not easy. If you decide to thoroughly “cleanse” your body, this fasting day is for you. But before you start, it would be wise to consult with your doctor to see if you have any contraindications to fasting. You need to drink at least 2.5 liters of water per day.

Oatmeal

The positive effect of oatmeal on the gastrointestinal tract is widely known. During the day you need to eat oatmeal (1 glass of cereal per day) with unsweetened green tea.

Find out more information on how to carry out fasting days for weight loss.

Goals and objectives of healthy eating video defined

When creating a diet, nutritionists advise paying special attention to the meal schedule. They call frequent split meals the optimal way, in which they eat often, but little by little. An additional advantage for facilitating the functioning of the digestive system will be separate meals, when the body saves energy and receives maximum nutrients from food due to the fact that poorly compatible and difficult to digest foods are distributed among different meals.

proper nutrition

Equally important to a healthy diet is how food is prepared. After all, even the most healthy foods can be turned into harmful ones by overcooking them or adding too much oil or fat. Stewing and steaming are considered healthy cooking methods, while frying and smoking are considered the most harmful.

The formation of good eating habits should begin at an early age and be maintained throughout life.

Let's start right: a sample menu for a healthy diet

We create a menu taking into account food preferences. It is necessary to determine the calorie content of dishes in advance, and also distribute the planned dishes for the whole week. For example, it is not advisable to combine fish and chicken on the same day.

It is also necessary to take into account that 50% of the total calories for the day are due in the morning. And dinner should be light, the portion is small. It is better to drink high-calorie drinks in the first half of the day.

Morning meal:

• porridge from any cereal;
• boiled egg;
• Cup of tea;
• plum or pear.

Snack: choice of sour milk, fruit salad or muesli.

Dinner:

• mushroom soup with cheese;
• schnitzel or kebab with rice;
• cabbage salad with vegetable oil;
• juice.

Snack: choice of cottage cheese with sultanas or 30 g of nuts.

Evening meal:

• hake stewed in cream;
• vegetable stew;
• a cup of green tea.

A pre-set menu increases control and self-discipline.

Men's nutrition for weight loss

Next, we propose to study proper nutrition for weight loss at home for men. Often representatives of the stronger sex suffer from excess weight, as they like to eat food in significant quantities and not entirely healthy.

Given their work schedule, it is quite difficult for them to eat properly, so they have to snack on fast food and other high-calorie foods. And even from this situation there is a way out; you can take healthy food with you for snacking, for example, fruits, nuts or prunes. Men need to forget about alcoholic drinks and smoking if they want to lose unnecessary pounds.

Every man should eat foods that promote testosterone production. This hormone is very important for their body and helps in weight loss. Eat chicken, turkey, crabs, shrimp, oysters. For a side dish you can prepare buckwheat, millet, pearl barley or crumbly brown rice. Cucumbers, cabbage, green peas, asparagus, celery and spinach should be present in the diet. Black currants, oranges, pomegranates, melon and apricots are very valuable for men.

According to the basics of a balanced diet, a person needs to drink 1.5 liters of clean water every day. Men should include low-fat kefir, cottage cheese, yogurt, fermented baked milk in their menu; these products improve the digestive system. Eat nuts, egg yolks, liver and beans to get zinc into your body. This valuable substance is necessary for the male reproductive system. It is also necessary to organize workouts aimed at burning fat and building muscle mass. Now you know how a man can lose weight at home.

How to save the result

Stabilization of the achieved result depends on proper weight loss. At the same time, you need to know how nutritionists speak about proper nutrition for weight loss. Experts support this method and recommend adhering to certain rules. Nutritionist advice is based on the following:

• do not torture yourself with hunger strikes, they in most cases lead to weight gain;
• weight should be lost in reasonable quantities, that is, 1 kg per week;
• do not overeat;
• reduce the calorie content of dishes using cooking technology;
• walk, sports are very important in losing weight.

When using proper nutrition to lose weight quickly or gradually, you need to know how to maintain the results. When achieving slimness, there is a high probability of eating harmful ingredients, but this should not be done. Let's look at the rules that allow you to maintain weight:

1. Monitor your body weight, weigh yourself in the morning 2 times a week.
2. The diet should be rich in vitamins and microelements.
3. Lead an active lifestyle and play sports.
4. Drink at least 1.5 liters of water per day.
5. Sign up for swimming, take a contrast shower.
6. Avoid drinking alcoholic beverages.

There is no doubt that proper nutrition for weight loss is not a strict way to get rid of excess pounds at home. The diet is based on compliance with certain rules and features, which we discussed in detail in this article.

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The goals and objectives of healthy eating are defined

proper nutrition
The main goal of a healthy diet is to maintain optimal weight and provide the human body with the necessary nutrients for its growth, development and high-quality mental and physical activity. This is why it is so important to adhere to the principles of a balanced, healthy diet.

The objectives of healthy eating are varied, but all of them are aimed at achieving its main goal - maintaining human health. Nutritionists call the following tasks of healthy eating and developing a healthy diet:

• achieving and maintaining normal weight, depending on body type; • providing the necessary amount of calories for active life; • maintaining balanced hormonal levels and blood sugar levels; • meeting the body's needs for vitamins, minerals and trace elements; • maintaining normal intestinal microflora; • maintaining proper functioning of the digestive and excretory systems; • neutralization or reduction of the harmful effects of the environment on human health.

Where to look for healthy fats, proteins and carbohydrates?

Carbohydrates

There are three types of carbohydrates: sugars, fiber, starch. The first include fructose, lactose and sucrose. They are found in dairy products, vegetables, and fruits.

Starch is complex or slowly digestible carbohydrates, the sources of which are grains, legumes, cereals and vegetables. Fiber belongs to the category of indigestible carbohydrates. It is necessary for good functioning of the gastrointestinal tract. Found in vegetables, fruits, nuts, and grains.

Simple carbohydrates or sugars are quickly broken down by the body, increasing blood glucose levels. They give a burst of energy, so they are indispensable during heavy physical or mental stress. However, the rise is followed by a decline. The sugar level decreases, a feeling of hunger occurs and, as a result, the person overeats.

Sources of healthy carbohydrates are:

• Cereals (buckwheat, millet, rice);
• Durum wheat pasta;
• Vegetables, including potatoes;
• Soybeans, peas, beans;
• Fruits and berries;
• Melon crops.

Fats

Fats are an important component of a balanced menu. They provide not only the beauty of skin, hair and nails, but also the health of our cardiovascular system. Vegetable oil, nuts, olives, and sunflower seeds contain healthy fats.

Some types of fish (mackerel, salmon, herring, tuna) are also a source of polyunsaturated fatty acids. A sufficient amount of the right fats in a weight loss diet helps prevent heart attack, atherosclerosis and even cancer.

Daily intake of foods containing fats:

• Seeds, nuts - 30 g;
• Vegetable oils - 2 tsp;
• Fatty fish - 150 g (2 times a week);
• Flax seeds - 2 tsp;
• Olives or black olives - 5 pcs;

The latter should not be used often. These fruits come to us in canned form, so they contain a lot of salt. We should not forget that fat-containing foods are very high in calories, so it will not be possible to absorb them uncontrollably. Proper nutrition involves consuming up to 30 grams of fat per day.

Protein

Protein is the main material for the structure of muscles and nerve fibers. It is actively involved in the metabolic process. Without amino acids in the diet, the supplier of which is protein, the process of healthy weight loss is impossible. And this is not just a matter of cosmetic problems, although wrinkles and sagging skin will also please few people. However, excess protein will also not be beneficial. The required amount of protein is calculated by multiplying body weight by a factor of 0.5. In this case, those losing weight make calculations based on the desired weight.

Sources of complete, easily digestible protein are:

• White meat (chicken, turkey, rabbit);
• Offal (tongue, liver, lung);
• Low-fat fish;
• Chicken and quail eggs;
• Cottage cheese and cheeses;
• Sour cream 10% fat;
• Milk, kefir, fermented baked milk;
• Legumes and soybeans, mushrooms.

Why is it important to eat right?

Research continues to link health problems to dietary errors [1], [2]. For example, a balanced diet can reduce the risks of developing cardiovascular diseases [3]. Eating varied and nutritious meals improves all body functions - from physical performance to cognitive abilities of the brain. In fact, food affects all cells and organs [4], [5]. If at the same time a person plays sports, then a healthy diet will help improve performance and increase achievements [6].

Physical activity for losing excess weight

Even if you exclude harmful foods from the menu that contribute to the accumulation of fatty tissue, you will not be able to cope with those hated kilograms without an active lifestyle.

Before losing excess weight quickly, it is better to go for a medical consultation - only a specialist can recommend physical exercise, taking into account the characteristics of the body or health status. It is not necessary to immediately go to the gym and start working out intensively - such experiments will not lead to anything good

You can discuss a set of classes with a trainer who will help you develop individual exercises aimed at tightening certain parts of the body

It is not necessary to immediately go to the gym and start working out intensively - such experiments will not lead to anything good. You can discuss a set of classes with a trainer who will help you develop individual exercises aimed at tightening certain parts of the body.

It’s better to start with short running, swimming, simple exercises, you can sign up for dancing, yoga. The main condition is that classes must take place at least three times a week. As you continue your workout, drink more fluids - increased activity leads to dehydration of the body, and the burning of fat tissue begins to slow down.

It is recommended to move around more - get to work on foot, take a walk in the fresh air on weekends, take a foray outside the city, into nature. Avoid taking elevators completely - go up stairs only.

Exercises to do at home

If you don’t have time to go to the gym or jog in the morning, you can exercise on your own every day. There are a number of exercises that help you lose weight, shape your figure, and tighten sagging skin.

The “scissors” exercise is perfect for removing fatty tissue from the thighs:

1. Take the starting position - lie on your back.
2. Raise your legs, bring them together and spread them, making sure that they do not bend at the knees.
3. Take the original position and relax for a few seconds.
4. Repeat movements 3-6 times.

Squats are another great exercise that allows you to remove fat from your legs, tighten your skin, and strengthen muscle tissue. Squat, paying attention to your posture - your back should remain straight. It is better to spread your legs shoulder width apart.

One of the most effective exercises that intensively affects the abdominal area will help you get rid of belly fat:

1. Lie on your back, fix your legs using any support.
2. Place your hands behind your head.
3. Rise forward with your whole body.

You can alternate with the “oblique press,” when the torso turns in different directions. Do not do this exercise too intensively - start with only 5-10 lifts, otherwise the next day the abdominal area will be very sore, and you will not be able to continue the exercises.

Twisting a hoop is another effective exercise that not only removes fat folds, but also improves the appearance of the abdomen and buttocks. These parts of the body will become toned and acquire seductive shapes.

Foods to Avoid

First, let's note that there is no need to eliminate foods forever. Most likely, if you promise yourself to never eat bread again, you will break one day. Allow yourself exceptions from a healthy diet once or twice a week. It is optimal if you eat “unhealthy” foods little by little and after the main balanced meal.

Most processed foods are low in nutritional value and high in calories. Eating well includes avoiding foods containing a lot of sugar most of the time, especially sugary drinks. Doctors associate their consumption with the risk of obesity and type 2 diabetes [11], [12].

Try to avoid trans fats (partially hydrogenated fats), which can cause heart disease [13]. There is also no point in eating processed, refined foods that are high in carbohydrates, such as white bread. They increase the risk of overeating and metabolic disorders [14], [15]. Contrary to popular belief, low-fat foods are also an unhealthy option, as they often contain a lot of sugar and other additives to enhance the taste.