Correct diet and daily routine - hours of meals and intervals between meals

01/15/2018 Healthy nutrition

Regime is the main thing you have to learn when you decide to switch to proper nutrition. It is necessary not only for those people who decide to lose weight or pump up their body, but also for those who do not follow strict dietary restrictions. Proper nutrition and diet help the body work harmoniously, normalizing the functioning of all organs and life support systems. A well-designed daily routine of proper nutrition brings the body more energy, normalizes metabolic processes and increases performance.

Basics

Proper nutrition is a diet based on foods that maintain health and prolong life. A person in his right mind chooses what is useful to him, but now it is difficult to understand what is useful and what is not: the present looks bland and faded against the backdrop of beautiful and bright packaging with chemistry.

Eat simpler . The art of cooking offers us masterpieces that will take our breath away, but an impressive part of the daily diet should consist of simple dishes in which you can determine the composition by eye.

An apple, a vegetable salad, light porridge with water and a small piece of meat. Here's a good example of simple nutrition.

Remove the sugar . Gastritis, stomach ulcers, kidney stones, anemia, high blood pressure, diabetes, obesity - these are not genetic diseases, they do not arise out of nowhere and not due to poor ecology. These diseases are created by systematic eating harmful. Sugar is a real evil allowed by the food industry. It causes teeth to fall out, bones to crumble, and fatty tissue to accumulate.

Yes, it’s hard to give up sugar, and considering that even a can of canned peas contains sugar (!), it’s very difficult to switch to a healthy sugar-free diet. But it's worth it. If you have a sweet tooth, then don’t worry, you don’t need to ban yourself from desserts for the rest of your life. On the contrary, you will have plenty of them. Man's very first food is sweet. Breast milk is sweet, fruit is sweet. This is a mechanism of nature aimed at ensuring that we intuitively choose what is ripe, juicy, and smells delicious.

Sugar is a concentrated sweetness. There is fructose in the apple, and as long as you are nibbling on a fresh, strong apple, you have nothing to fear because fructose is supplied to your body along with fiber. But separate fructose from fiber and your blood sugar will jump instantly, and within a minute you will want to eat again. This is our problem - we eat concentrated sugar and it is in this form that it is dangerous.

When your body gets used to healthy, creative nutrition, fruits, honey, and dried fruits will replace all the confectionery sweets in the world. You can create excellent homemade sweets based on milk, dates, figs, and nuts. The whole world will open up before you and you definitely won’t have a shortage of sweets, but you won’t get better from it and you won’t get sick.

Choose unrefined . Everything that is purified is a priori devoid of nutritional value. Refined sunflower oil is devoid of vitamins, white rice is essentially gluten, and premium white flour has no nutrients left. Even a peeled apple is already refined, because everything nutritious and necessary was stored in the peel - where it was easier to get. I took a bite and replenished my supplies.

Use natural seasonings . There's nothing better than fresh black pepper, allspice, freshly picked cilantro, onions and a variety of aromatic herbs. It is better and more lively than any mayonnaise with tomato paste. Pay attention to seasonings when buying them at the store. Not all, but some contain monosodium glutamate and the same sugar.

Salt less . Where you can't afford to add salt, don't. You can lightly season the buckwheat porridge, but prepare a fresh vegetable salad without salt. With it the same way as with drinks. If you drink tea with sugar, then you definitely won't like unsweetened tea. But give yourself time to develop new habits and if someone slips you a sweetened drink, you won’t drink it. Same with salt - for a couple of weeks and it’s as if you’ve been eating salads without salt all your life. These are the tongue receptors getting used to new tastes.

Buy meat and dairy from farmers . There was a time when we trusted the state in all matters, but now corporations stuff animals with the processed meat of their own fellow creatures, GMO corn and antibiotics, not to mention hormones. This is not a myth. It's better not to try. If you can, get eggs, milk, cottage cheese, poultry, fish, and meat from small businesses or subsistence farmers.

Use this chart to help you develop healthy eating habits. It's not difficult and it's easy to get used to this order.

Especially in the morning and be sure to drink a glass of water half an hour before meals. This way you will train yourself to drink enough without forgetting about it.
After 15 minutes, eat the fruit. A piece of melon, 100 g of grapes, a small pear, etc. It’s a little unusual to eat something sweet before the main meal, but it’s better this way. Fruits are digested in 15 minutes, and meat in 40 minutes. If you eat protein first and then fruit, the latter will ferment in your stomach. This is why many people have such a dislike for fruits, because in this case, fruit dessert leads to constipation and bloating. There is no need to eat fruit for dinner; fructose as an energy supplier is required only in the morning.
After the fruit, eat a protein dish with complex carbohydrates. A classic example: baked chicken fillet with fresh cucumber, tomato and herb salad. Simple, affordable and understandable food. For dinner, the best food is boiled or baked fish with a light side dish of vegetables.
Don't drink tea with food. Wait 20 minutes. Here we have a small dilemma: what to do with sweets? For example, you prepared cottage cheese muffins with dried apricots and cinnamon (without sugar). Eat them immediately after your main meal, without washing them down. Also a little unusual, but better than diluting it with tea. With traditional sweets, we seem to need tea so that it won’t be so cloying, but with natural homemade sweets this is not necessary. If possible, tea should be drunk weak.

Step-by-step meal planning tips

How to properly plan meals for a whole week? Where to begin? Let's put everything on the shelves.

Step 1: Exploring the bins in the kitchen

First, go to the kitchen and explore all the hidden depths of your cabinets. Don't forget to also look in the refrigerator and freezer - this is where the most interesting finds are usually found. Make a list of the products you have on hand and figure out what you could cook with them.

Step 2: Making a list of dishes

Make a list of your favorite side dishes, soups and main dishes. This is necessary so that you don’t have to wonder what you can cook up so deliciously, but simply take a few ready-made ideas and distribute them in your planner

Step 3: Count calories (for those on a diet)

If you are calculating the number of calories and dietary supplements in one serving, write this data next to each dish so that it is easier to combine them later. You can also use mobile applications - fortunately, now there are enough of them and they automatically calculate the calories of a dish!

Step 4: Plan your meals for the week

Now let's move directly to the scheduler. Draw a calendar for the next week, where each cell will mean one calendar day. For each day, write down the names of the dishes you will prepare, looking at the list you compiled earlier.

Advice: distribute meals so that breakfast consists mainly of slow carbohydrates (porridge), lunch - carbohydrate-protein (broth, hot meat dishes, cereals or potatoes), dinner - vegetables and proteins (salads, fish, cottage cheese).

Step 5: Making a shopping list

You can leave a free column next to the calendar in order to plan all the necessary purchases. Write down there what products you need to prepare all the dishes you have planned, and allocate 1-2 trips to the store for this.

Don't forget to take your shopping list with you! This way you won’t miss anything or buy too much, which will save you money!

Step 6: Use Recipes

We're not going to cook the same dishes year after year, are we? For inspiration, stock up on a few interesting magazines with culinary recipes or bookmark a couple of proven portals on relevant topics. And gradually expand the list of your favorite side dishes and desserts!

That's it, our planner is ready!

Healthy eating: menu for every day

Healthy eating is the key to good health and a slim body. If you follow its simple principles, you can lose excess weight, improve your health, and cleanse your body of toxins. To benefit from proper nutrition, it must be maintained throughout your life. First of all, you need to find out which foods should be present in your diet and which should be avoided. This way, you will be able to create a menu and not deviate from the correct diet. Healthy eating: menu for every day.

Meal planner - getting to know the tool

So why do we need this tool? A meal planner will help you:

Organize your time correctly;
Create a balanced and convenient diet;
Get rid of excess weight or maintain a slim figure without exhausting yourself with diets
Prepare a list of products that are really needed in the house at the moment;
Go to the store only 1-2 times a week and avoid standing in lines at the supermarket after work
Learn to save wisely.
Set up a daily routine
Discipline yourself

Basic rules of healthy eating

Avoid fast food, smoked foods, sweets, flour, and refined white rice.
Eat as many seasonal fruits and vegetables as possible.
Replace bread made with wheat flour with one made from whole grain flour.
Try using honey instead of sugar.
Maintain drinking regime. You need to drink at least 2-2.5 liters of clean water per day.
Limit your consumption of strong coffee and sugar.
Strictly avoid sugary carbonated drinks.
Try to enrich your diet with foods that are sources of animal and vegetable protein.
Steam, boil and bake dishes. Eat vegetables raw as often as possible.
Replace regular salt with sea or Himalayan salt.
Be careful with alcoholic drinks, because they are quite high in calories and stimulate the appetite.

What foods should you avoid on PP?

Proper nutrition means avoiding foods that lead to fat deposition, clogging the body and slowing down metabolism.

Chips, crackers, salted nuts.
Semi-finished products in the form of instant noodles, pancakes, dumplings, dumplings.
Bakery products based on yeast and wheat flour.
Fried and smoked dishes.
Store-bought sauces, ketchups, mayonnaise.
Fast food, sausages, sausages.
Store-bought juices and sweet carbonated drinks.

How to create a healthy food menu for the week

Selecting a menu should not be particularly difficult; the main thing is to know the basic principles of proper nutrition. It is necessary to make a separate list of products and distribute them by day. Keep in mind that you should never skip breakfast. Moreover, it should be balanced and satisfying. To prepare dinner, you need to give preference to protein foods and fresh vegetables. A healthy diet does not prohibit snacking. Fruits, dried fruits, and nuts are ideal for this. Drink as much clean water as possible, replace black tea with green tea, and don’t forget about fresh juices.

Every day menu for the whole family with recipes

Monday

Breakfast: omelet of 2 whites and 1 yolk, a slice of whole grain bread with cheese, fresh juice or green tea.
Snack : fruit (apple, banana, pear), yogurt.
Lunch: vegetable soup with a slice of whole grain bread, buckwheat or pearl barley porridge with butter, baked fish with vegetables.
Second snack: baked apple, low-fat cottage cheese with honey.
Dinner : chicken fillet with bell peppers and onions, a glass of low-fat kefir.

Healthy nutrition menu options

For women

Metabolism in women is not as fast as in men, which is due to lower muscle mass. This means that calorie needs are reduced by 15%. However, a woman’s body has a special need for certain vitamins (A, E, C). Their lack can cause various health problems, in particular, suppression of reproductive function. This is why most diets can negatively affect the female body. PN for women should be based on the consumption of fresh fruits, vegetables, and lean protein foods. Special attention should be paid to sources of omega3 fatty acids.

To dress salads you need to use olive and flaxseed oil. Breakfast should be hearty (porridge, omelette, yogurt). For lunch, it is advisable to eat meat or fish, fresh vegetables. Dinner should be light.

You can read about the healthiest vegetable oil in our article.

For men

Proper nutrition for men is an important factor on which their health and overall well-being depend. For each representative of the stronger sex, PP is also a source of energy. A balanced menu will allow you to stay fit without compromising your health. You can make adjustments to the menu - it all depends on how active the man is. Age plays a significant role. The basis of the diet should be proteins, fats and carbohydrates. For the normal functioning of the body, vitamins and minerals are necessary, so the menu should include vegetables, fruits, cereals, meat, fish, and nuts.

For teenagers

The nutrition of a teenager is not very different from a healthy menu that is intended for adults. At this age, a child needs to eat a balanced diet. The diet should be dominated by foods rich in vitamins and microelements. If a child tends to be overweight, high-calorie foods will have to be eliminated from the menu. Breakfast should be given special attention. It can consist of milk porridge, omelet, cottage cheese with fruit. For lunch, you must definitely eat first courses, side dishes with meat and vegetables. The main emphasis should be on protein foods. It is also important to find an alternative to store-bought sweets. You can replace them with honey, dried fruits, homemade marmalade, and marshmallows. Dark chocolate, natural jams, jellies, and puddings are welcome. Dates, dried apricots, walnuts, raisins, bananas, and apples are ideal as snacks.

Meal times with proper nutrition

After you have mastered all the rules and purchased the necessary products, you will need to create a schedule where you can schedule proper nutrition hourly:

Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat dishes such as cereals, pasta and bread for breakfast so as not to feel hungry longer. Be sure to make your proper breakfast tastier; add fruits, berries, and honey to regular cereals.
It is advisable to have lunch around 12 o'clock, and the diet should include all types of foods: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Avoid fast food packages, crackers, chips and fast food.
It is better to have dinner around 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. Prepare lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

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Menu for weight loss

Monday

Breakfast : oatmeal on water with raisins and apple, green tea or coffee.
Snack : a slice of cheese and a handful of nuts.
Lunch : vegetable soup, steamed chicken fillet, salad of cabbage, carrots, herbs and olive oil.
Second snack: cottage cheese casserole, fresh juice.
Dinner : seafood or lightly salted fish, two-egg omelette, kefir.

Tuesday

Breakfast : buckwheat porridge with a piece of butter, a slice of cheese with rye bread and tomato, tea or coffee. Snack: dried fruits, apple.
Lunch : bean soup, steamed cutlets, wild rice with olive oil.
Second snack: casserole, yogurt.
Dinner: salad of daikon radish, carrots, boiled egg and herbs, shrimp.

Rules for creating a menu for a growing body

Parents often wonder how to create proper nutrition for a child during adolescence, when organs and systems need a complex of useful elements. At the age of 12-17, the body is actively developing, so diets during this period lead to serious health problems and problems with excess weight in the future. So how to create a healthy diet for teenagers? There are a number of principles to adhere to here:

If a child is prone to obesity, then the menu should include food with a small amount of calories. Thanks to this, it is easier for the body to process food into energy without the risk of storing fat in problem areas. At the same time, it is forbidden to reduce caloric intake by more than 20% of the norm.
When drawing up a weekly menu, it is worth considering that breakfast should include foods with proteins and carbohydrates. In this case, be sure to have a hot drink. During breakfast, metabolic processes are activated, so the calories received are spent on movement, without the risk of storing excess fat.
It is recommended to cook porridge for breakfast in water (at least, in milk and water). Pieces of fresh fruit or dried fruit are excellent substitutes for sugar. The ideal option is oatmeal or buckwheat porridge.
Lunch is the next most important after breakfast. It is also worth including dishes with proteins and complex carbohydrates here.
Afternoon snack. Proper nutrition should include fermented milk products. You can also add a light salad or fruit here.
If you are overweight, it is better to avoid bread. Only whole grain bread can be added to a balanced diet.

How to calculate the calorie content of ready-made dishes

Healthy food menu for every day. During heat treatment, products are fried or evaporated. Cereals, meat and vegetables change volume, but their calorie content remains unchanged. For example, if you want to cook a chicken breast (200 g), after you boil it, its weight will decrease to 150 g, but the calorie content will be the same. After you count the food and prepare the dish, you need to weigh it and count it again.

Dinner

Did you think we'd leave you without eggs? No. Eggs contain a full range of essential amino acids that must be supplied with food. Added feta for more protein.

Omelet with broccoli and feta cheese

Number of servings:	1
Serving weight:	200 g
Calorie content per serving:	265 kcal
Approximate amount of protein per serving:	20 g

List of budget foods for a healthy diet

Proper nutrition is simple and accessible. To feel good and maintain weight, you can cook simple but healthy meals.

Cereals (oatmeal, rice, buckwheat, pearl barley).
Legumes (beans, peas, lentils).
Whole grain bread or crispbread.
Vegetables (beets, carrots, onions, radishes, cabbage).
Fresh herbs (dill, parsley, lettuce, basil).
Lean meats (chicken fillet), fish (hake, pollock).
Eggs.
Dairy products (cottage cheese, kefir, fermented baked milk, homemade yogurt).
Seasonal fruits (apples, pears, oranges, grapefruits, kiwis).
Seasonal berries (strawberries, raspberries, currants, cherries, blackberries).

Recipes: PP for weight loss

We offer several simple recipes for healthy dishes that can be included in the menu.

Cottage cheese casserole

cottage cheese with a minimum fat content – 250 g;
low-fat milk – 0.5 tbsp;
chicken eggs – 2 pcs.;
vanilla sugar;
whole grain flour - 3 tbsp. l.

Combine cottage cheese, milk, eggs and vanilla. Beat with a blender.
Add flour to the curd mixture.
Preheat the oven to 180 degrees.
Fill the baking dish with the mixture and place in the oven for half an hour.

Baked fish with lemon

lean fish (hake, pollock).
onion – 1 pc.;
lemon – 1 pc.;
olive oil – 2 tbsp. l.;
fresh herbs;
salt, spices.

Clean the fish.
Divide the lemon into two parts. Squeeze the juice out of one half and chop the other half.
Chop the greens, mix with oil and lemon juice.
Preheat the oven to 180 degrees. Place the fish carcass on a baking sheet, place lemon and onion slices on top of it. Drizzle with sauce. Bake for about 30 minutes.

You can learn about the healthiest fish from our article.

Rice with vegetables and mushrooms

rice - 1 tbsp.;
onion – 1 pc.;
bell pepper - 1 pc.;
champignons – 300 g;
spices and salt to taste.

Boil the rice. Chop the onion, pepper and champignons, simmer them in a frying pan with olive oil.
Combine rice with vegetables, season with spices.

Recipes for proper nutrition

We studied healthy eating and its menu for the week above. Now let's look at the recipes that will definitely be useful to you.

Fish stewed in sour cream

fish fillet - 0.6 kg.
high-fat sour cream - 0.45 kg.
onion - 2 pcs.
spices - to your taste

1. Chop the onion into cubes, sauté in a small amount of olive oil until fully cooked.

2. Rinse the fillet parts, chop into slices of equal size and add to the onion.

3. Fry the ingredients for 5-7 minutes, then add sour cream. Season with spices and simmer in a closed frying pan for a third of an hour.

Carrot dessert

egg - 4 pcs.
cottage cheese - 0.3 kg.
carrots - 900 gr.
sesame seeds - 30 gr.
spices

Daily menu option for athletes

Athletes' nutrition should be calculated based on the percentage of proteins, fats and carbohydrates.
You need to eat at least 5 times a day.
Products need to be steamed, boiled or baked.
PP for people who play sports should be based on cereals, lean meats and fish, nuts, vegetables and fruits.
Products that act as a source of carbohydrates should be consumed in the first half of the day; after lunch, the emphasis should be on protein.

If you have decided to switch to a healthy diet, you should not push yourself into strict limits. It is not at all difficult to adhere to the basic principles of PP; the main thing is to realize that this should become a way of life. Over time, the habit of eating healthy and nutritious foods will become unchanged, and you will notice how much your health and appearance have improved. And your family will probably support you in this useful habit: taking care of your health.

Source

What does a proper diet contribute to?

More than one medical study has already been conducted. They proved that the body works according to certain laws and rules established by nature. A person's need for food and energy changes throughout the day. The body requires the most energy in the first half of the day, and less in the evening. Based on this, the correct diet is built: a maximum of calories in the morning, an average amount in the afternoon, but very little in the evening.

But, unfortunately, many people do the exact opposite. They only drink coffee in the morning because they are in a hurry to get to work, but in the evening they eat a lot, because they have time to eat. However, a healthy eating routine may not look like this if you are truly interested in your health.