10 items for pp basket. Shopping list: buy products wisely!

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);

Prohibited Products

Proper nutrition does not imply strict prohibitions and restrictions. However, you still have to give up junk food:

sausage;
semi-finished products;
chips, crackers;
fatty meat (pork, lamb);
carbonated drinks;
cakes, pastries, sweets, ice cream;
alcohol;
bakery products;
potatoes, porridge and instant noodles;
fried foods;
fast food (french fries, hamburger, hot dog);
packaged juices;
mayonnaise, ketchup.

It may be difficult for you to give up all of the above products at once. This doesn't mean that eating healthy isn't right for you. Start gradually changing your eating habits.

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.

Cooking rules

The method of preparing food is of great importance in proper nutrition. During heat treatment, vitamins and microelements needed by the body are broken down. That is why experienced nutritionists recommend eating fresh fruits and vegetables. But meat and fish must be heat treated. But how to do this in order to preserve the maximum beneficial properties of the product? Choose the right cooking method: boil, steam, stew, bake in the oven. It is prohibited to fry foods in a frying pan with the addition of vegetable or butter. It is worth noting that when steaming food, only 25% of vitamin C is broken down, while 45% is lost when boiling.

To make the cooking process easier, get a multicooker. It will become your best assistant in preparing healthy and tasty dishes that retain the maximum of microelements, vitamins and minerals. You can also prepare yoghurts in it, which is especially important for PP.

Food cooked in the oven is rightfully recognized as the most delicious. It retains its beneficial properties, while remaining juicy and containing fewer calories. You can bake fish, meat or vegetables either in a special form or in foil or a baking bag.

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.

Eggs and bread

Passing by delicious sweets, pastries and chocolate, we go to another department. Inna immediately takes out a dozen eggs from the refrigerator, noting that this quantity is more than enough for a week:

“An omelet of two eggs for breakfast or one egg three times a week for a snack is tasty and healthy, especially with cheese and vegetables,” says Inna. – In my opinion, the rule “the more protein, the better” is wrong when creating a menu for ordinary people who want to lose weight. Maybe athletes need to eat 10 egg whites at a time, but I would not advise non-athletes to follow this rule.

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

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

/ 3

As for the bread, the choice at Rybny Ostrovo turned out to be more than wide. Any brand available in the new grocery store will do just fine.

- Just don’t forget about moderation. Don't eat bread like cookies! Two pieces for the first snack are quite enough,” warns Inna Kholina.

By the way, today the heroine’s choice of material fell on a new product for her - bread with sunflower seeds.

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

Selection of cereals Photo: Alexander Ratnikov, PrimaMedia news agency

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

/ 3

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.

The most important thing is not to treat healthy eating as a diet!

Irina Kuzmina. Photo: PrimaMedia news agency

Founder and owner Irina Kuzmina:

— Modern people are increasingly paying attention to healthy eating. After all, this is not only good health, getting rid of many ailments and normalizing weight, but also love and respect for yourself. This is the desire for a healthy and long life, maintaining the image of a successful business person. We always carefully select the products that we offer to our customers. I note that the assortment in the “New Grocery” differs from that presented in the other “Fish Islands”. Although it has a wide selection of fish products in any price segment, only 40% is devoted to this product, the rest of the space on the shelves is occupied by related products. We try to offer only the best, variety and quality to current and future clients.

Information: “Fish Island” is a chain of stores that has been specializing in the sale of fish since 1999. It unites sales points in the Pervorechensky Market shopping center, in the Soyuz hotel complex and at Vladivostok International Airport. Two years ago, “New Grocery” opened, a store under the “Fish Island” brand, which became a new player in the grocery retail market.

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.

Basic principles of PP

Those who decide to lose weight with proper nutrition must strictly follow the basic principles of the method:

Fractional meals. The main mistake made by 50% of those losing weight is reducing the frequency of meals and increasing portions of dishes. This leads to overeating, the gastrointestinal tract begins to work incorrectly, as a result of which the chosen method of losing excess weight turns out to be ineffective. To reduce body weight, you need to eat often (5-6 times a day) and reduce portions.
Fruits and vegetables are required. They contain many useful substances such as vitamins, minerals, carbohydrates, amino acids, essential oils, etc. They help prevent various diseases, restore metabolism, strengthen the immune system and protect against exacerbation of chronic pathologies. In addition, plant foods are low-calorie and filling.
We need to make a meal plan. Nutritionists recommend eating according to a schedule. The first breakfast starts at 7 a.m., the second breakfast starts at 10:00 a.m., and lunch starts at 1:00 p.m. The intermediate meal between lunch and dinner should be around 16:00. You need to eat your last meal around 19:00. This meal schedule is suitable for people who wake up at 6 am and go to bed no earlier than 11 pm.
You can't go without breakfast. According to medical research, people experience a peak in metabolic activity in the morning. If you have a hearty breakfast, your body will receive the necessary dose of energy for the whole day and all the calories consumed will be consumed by the evening.
You should eat only the right meat foods. The rules of healthy eating do not prohibit eating meat, the main thing is that it is healthy. On the diet, you can eat poultry, rabbit or veal. Meat dishes should be steamed, baked or boiled.
Including fermented milk products in the daily diet. Milk and milk-based products contain proteins, carbohydrates, vitamins, minerals and fats. Without them, normal functioning of the body is impossible. While observing the PP, you need to eat hard cheese, fermented baked milk, natural cottage cheese, but you will have to give up high-calorie sour cream and cream.
Increasing the amount of water consumed per day. Dietary nutrition will give a positive result only if you maintain water balance. Doctors say that women need to drink at least 2 liters of water to lose weight, and men – from 2.5 to 3.5 liters.

Another important principle of proper nutrition is monitoring the ratio of calories, proteins, fats and carbohydrates (KBZHU) in the daily diet. Before switching to PP, you need to calculate your KBJU norm and, taking into account the information received, create a balanced menu for every day.

Consumer basket for 2021: clothing

Upper coat group pieces/years 3/7.6 3/8.7 3/2.6

Upper suit and dress group pieces/years 8/4.2 8/5.0 11/2.0

Linen pieces/years 9/2.4 10/2.9 11/1.8

Hosiery pairs/years 7/1.4 4/1.9 6/1.3

Hats and haberdashery pieces/years 5/5.0 4/5.6 4/2.8

Shoes pairs/years 6/3.2 6/3.5 7/1.8

School and writing supplies pieces/years 3/1.0 3/1.0 27/1.0

Bed linen pieces/years 14/7.0 14/7.0 14/7.0

Goods for cultural, household and household purposes pieces/years

19/10,5 19/10,5 19/10,5

Basic necessities, sanitation and medicines percent of total expenditure on non-food products per month 10 15 12

Oils, nuts, dried fruits

Nuts are very useful in a healthy diet; it is better to choose them raw. Dried fruits can also be eaten, but preference should be given to those that do not contain sugar. For sweetness, you can use honey, giving preference to dark varieties.

Choose nuts and dried fruits. Photo: Alexander Ratnikov, PrimaMedia news agency

Honey is a natural sweetener. Photo: Alexander Ratnikov, PrimaMedia news agency

/ 3

As for oil, you should pay attention to UNREFINED oils.

— Sunflower oil smells like seeds and is suitable for vegetable salads. Pine nut oil also has a stunning aroma. Olive also has its own specific smell, but I don’t really like it. I often choose sesame oil, it adds a touch of Chinese cuisine to the dish. All these oils are available in “Fish Island”, but today I will choose something new - avocado oil. I saw it here for the first time, so it’s worth a try,” says Inna Kholina.

Choosing oils. Photo: Alexander Ratnikov, PrimaMedia news agency

/ 4