What is healthy eating definition. What is healthy eating

Good day, dear readers and visitors of the project! I have already said many times: proper and healthy nutrition is a key component (before 60% ) in the success of building a proportional, embossed body. So we’ll talk about it, moreover, the "tare-bars" are coming detailed, interesting and with a lot of information for thought, so get ready in advance.

So, today we will analyze the laws of healthy eating, learn about macronutrients (proteins, fats and carbohydrates), we will learn how to make our own menu, learn about the rainbow of food colors and what it means, and, of course, we will receive specific recommendations on how to observe all this. Well, the agenda has been formed, we will move on to the technical side of the implementation (in some trick).

Correct and healthy diet: what is it

I think there is no need to say that the issue of proper and healthy nutrition is one of the most popular and popular PR topics of any source of information. (especially television)... It is enough to enter a query in any search engine - healthy food, and immediately a huge stream of information will fall on you, such as: 5 the most useful products that you did not know about or the secret of a slim figure found - you need to eat less :-) and all that jazz.

I decided not to stuff you with this kind of information, but to give you basic concepts and a general idea of ​​how a healthy nutrition system should, in principle, be formed, and what needs to be done for this.

Actually, I would like to start with what a healthy diet is. We all know that nutrition performs a vital function of the body, namely, it provides the necessary nutrients (in the form of proteins, fats, carbohydrates, vitamins, minerals) to maintain various kinds of activity and the course of physiological, biochemical and other processes. However, in this simplicity (essential nutrients) just the main pitfall lies and the answer to the above question.

How often do we eat full (which give us their biological value in full) calories, or is it more and more empty, ballast?

The simplest example from life, which most colorfully illustrates this process, is when someone can calmly explode into 6 o'clock in the morning and be awake all day, and someone in 10 barely drags his feet. And of course, the question arises, why is this? Since a person is what he eats, therefore, the root of all troubles is precisely in the calories consumed. Here is all healthy food for you!

It would seem that healthy products have long been known to everyone, for example, apples - chew them for breakfast, lunch and dinner and you will be healthy. But no, it's not that simple. Despite the fact that there are few calories in “bulk”, a lot of iron and vitamins, try to consume only them, say, for 1-2 weeks, and you will immediately feel a breakdown, loss of immunity and some symptoms of anemia. And all this is due to the lack of the necessary "meaty" calorie intake. Likewise, for example, butter. Although, on the one hand, it is "solid fat", but it is also a quite tangible source of vitamin A (essential for healthy skin, hair and more).

In general, it should be borne in mind here that each product is unique in its own way. chemical composition, and there is no “magic” among them that could fully satisfy human needs in all the components necessary to ensure health. Therefore, in the formation of the correct nutritional system, it is worth considering this fact and combining various products.

So, we figured out that there are no “magic-universal” products, but there is a healthy diet based on its own laws. Further we will talk about them.

Correct and healthy diet: basic laws

Any science has its own written laws, and nutrition is no exception. There are basic principles that form its basis. So let's go in order (learn as "our father").

Law No. 1: It is necessary to comply with the correspondence of the caloric content of the diet - the energy costs of the body

Squirrels

The most important component for the body in general and for muscle building in particular. In the human body, they are split into individual amino acids, from which the body itself synthesizes the thousands of proteins it needs with various functions. The whole variety of proteins is nothing more than various combinations 20 amino acids, some of which (9 - for an adult and 10 - for a child) transform one into another and are irreplaceable (i.e. not synthesized by the body) and 10 - replaceable (the body produces them itself).

These irreplaceable “aminas” come from the protein food consumed every day and are stored in the depot. Moreover, it does not matter from what products the proteins will be obtained: meat, chicken, eggs, legumes, etc., the main thing is that the body receives all the irreplaceable ( 10 ) and essential amino acids in sufficient quantities.

Next in line ...

Fats

The most undeservedly unloved nutrient of most people. Unloved, because because of its energy value (which is twice as high as proteins / carbohydrates) and high calorie content is the main source of excess weight (deposition of fat depot)... Undeserved - because benefits of fats (with the right approach) more than compensates for its main drawback. Fats, in relation to the human body, are more correctly called lipids.

Note:

Calorie content 1 gr. food substances:

• protein - 4 kcal;
• fat - 9 kcal;
• carbohydrates - 4 kcal

So, lipids are an important structural element of all living cells, in addition, they are the main component of cell membranes and a reserve / reserve source of energy for the body. By the nature of their origin, lipids are: vegetable (unsaturated) and animal (saturated). High consumption of animal fats very often leads to diabetes, obesity and other diseases. Therefore, it is necessary to observe the measure in their use. Vegetable fats are mainly represented by polyunsaturated fatty acids: omega-3 and omega-6, which are found in flax, sesame, fish and other foods.

I suggest that you familiarize yourself with the percentage of fat and lean (bone) mass in both men and women in order to determine which category you belong to now and want to belong in the future. (see image).

Carbohydrates and fiber

It is the main element of the human diet and a power station for the whole organism. They are widely represented in herbal products in the form of complex carbohydrates (e.g. starch, dietary fiber), simple sugars - glucose, fructose. Sugar and other sweets (jams, preserves) are sources of simple carbohydrates, therefore, their amount in the diet should be reduced to the maximum, otherwise diabetes, caries and other diseases are your faithful companions in life.

In the composition of complex carbohydrates, polysaccharides such as fiber or dietary fiber are released, which are almost not digested by the body, but have a significant effect on the normalization of peristalsis and the creation / maintenance of a favorable intestinal microflora. High amounts of fiber are found in "unrefined" grains (like hercules), bran, vegetables and fruits.

In addition to macronutrients, the chemical composition of a person's daily diet should correspond to his physiological needs for food and biologically active substances. In other words, consume not only macronutrients, but also micronutrients (vitamins, minerals and their complexes).

Note:

Micronutrients are nutrients that are found in small amounts in food.

Micronutrients are not stored for use and are not synthesized by the body on its own, but for life (and especially active, like bodybuilders, athletes) their body requires more than several hundred different types. To make up for the necessary daily requirement in micronutrients, you need to eat different types of foods - vegetables, fruits, grains, and not just meat and dairy products.

So, we have finished with macro / micro-nutrients, and before we move on to the next law, it will be useful to get acquainted and remember some numbers on the calorie content of staple foods (see table).

In general, in order to understand whether the first law is fulfilled, you can calculate your BMI (body mass index, equal to the ratio of body weight in kg to the square of height in meters) and compare it with the numbers below:

• BMI less 18,5 - underweight, increase nutrition;
• BMI from 18,5 before 25 - weight is normal, the number of calories is sufficient;
• BMI from 25 before 30 - excess weight, reduce portions and increase activity;
• BMI over 30 - bah! how everything is started (:)) - obesity. Change your diet, consult a doctor, take up a suitable sport.

Everything here, the following law says.

Law # 2: It is necessary to provide a balanced diet that meets the physiological needs of the body.

In addition to the fact that the body receives energy with macronutrients, it also receives valuable nutritional and biologically active components in various ratios. Therefore, it is important to ensure the required balance of incoming components and their correct percentage.

So, for example, in the daily diet of an ordinary person there should be approximately the following ratio of proteins, fats and carbohydrates: proteins - 15% 30% , carbohydrates - 55% ... In turn, if you are doing strength exercises in the gym (experienced bodybuilder), it is worth adhering to the following ratio: proteins - 25-30% 15% , carbohydrates - 55-60% , i.e. increase the consumption of the main building block of muscles.

For you, as novice athletes, the optimal percentage of macronutrients is the following: proteins - 15% 15% , carbohydrates - 70% (see image).

You need to understand that this is not mathematics, and deviations (+ - 5% ) are quite admissible. For reference: this is the ratio of proteins, fats and carbohydrates that nutritionists recommend to us (see image).

It is from these compounds that the body builds its organs and tissues, and dietary supplements (biologically active additives) provide the normal rate of metabolic processes. A competently balanced daily diet provides a high degree of physical and mental activity and increased working capacity.

Because Proteins are not only a building block for muscles, but also a material from which hormones, enzymes and antibodies are synthesized, so the athlete's diet should not be depleted of this important component. In general, the protein content should be calculated according to the rule: 1 r on 1 kg of human body weight. However, athletes (bodybuilders) do not have everything like humans, therefore, the following ratio is true for them: 1,5-2 r on 1 kg of body weight. Moreover, animal and vegetable proteins must be present in food in equal proportions.

Now let's talk about the macronutrient diet.

Protein diet

High-protein (about 20% ) products of animal origin include:

• meat;
• a fish;
• cottage cheese;
• eggs;

The daily intake of such products in the diet should be (let's say for 70 kg person) 70 grams of pure protein, for bodybuilders this figure 140 d. Red meat - beef, lamb should not be eaten more than twice (3 - bodybuilders) per week, in addition, do not forget about fish and chicken.

Note:

Many do not distinguish serving size (mass fraction of the product in general) and the amount (content) of the nutrient per 100 g of the product. For example, if it says - daily rate protein product, should be 500 d. This means that 500 - the volume of the entire portion, and not the content of pure protein in it, specific figures for 100 g of the product still needs to be calculated. Those. take chicken breast weighing 500 d and calculate the amount of protein in this volume. On average in 100 g breast contains 21 g of protein means in 500 g (weight) - 105 G (pure mass fraction of protein).

Good source of plant proteins (when combined with carbohydrates, minerals and fiber), I can be:

• cereals (oatmeal, pearl barley, etc.);
• pasta (coarse wheat varieties);
• rice (brown, black);
• potato.

Fat diet

Fats, in addition to being high energy value (9 kcal / 1 G) are also valued for the beneficial compounds they contain: fat-soluble vitamins ( A, D, E, K), sterols, polyunsaturated fatty acids (Omega 3/6), phospholipids, so necessary for the completeness of assimilation of food. The fat content in the diet also obeys the rule: 1 r on 1 kg of human body weight, and in the diet of athletes / bodybuilders, this ratio remains practically unchanged.

The most preferred sources of vegetable fats are the following oils:

• linseed;
• olive;
• corn;
• sesame;
• mustard.

Enough 1 –2 Art. ( 30 d) tablespoons of such oils per day to cover your daily need for vegetable fats. Animal fats are found in almost all foods of this origin. You can also consume low-fat / low-fat dairy products - kefir, yogurt, milk, thereby replenishing the body's need for calcium and other essential microelements.

Carbohydrate diet

Because the body is mobile energy complex to fulfill specific tasks, therefore, to solve these, a large amount of energy and sources of its replenishment are required. In this regard, our body (to ensure smooth operation) most of all, carbohydrates are required, both complex and simple (an order of magnitude less complex). Complex carbohydrates are primarily starchy foods - bread (preferably from wholemeal flour), porridge (oats, millet, buckwheat), pasta, and vegetables and fruits.

Summing up all of the above, it should be said that knowing the total level of energy consumption and the percentage of proteins, fats and carbohydrates in the body, it is possible to accurately determine the mass amount of these very macronutrients in the athlete's nutritional structure.

So, the diet for the athlete ( 70 kg) with an average level of total energy consumption (3500 kcal / day) and percentage: proteins ( 15% ) (15% ) , carbohydrates ( 70% ) will look like this (see image).

Based on the fact that 1 g of protein gives 4 kcal of energy, we get that 15% per protein is 725 kcal from the total energy consumption. Those. it turns out that the average daily requirement 70 kg athlete is 2 r on 1 kg weight (70 X 2 = 140 G).

So the last law is.

Law number 3: Regularity of food. It is necessary to adhere to a clear meal plan

Each color has its own signal, for example:

• green ( 1 ) - can be easily consumed at every meal. Sources of the most important components of a balanced diet;
• yellow ( 2 ) - you can eat several times every day, but you should be careful, because foods of these groups contain fat, the consumption of which should be limited;
• Red ( 3 ) - be careful, danger lies in wait! Sources of easily digestible carbohydrates and fat. Should be consumed only in limited quantities and if there are no problems with being overweight.

Look, do not mix up the colors, otherwise you can improve your health “unhealthy” :).

The article would be logically incomplete, if simple advice was not given on how to comply with these laws, so we shake our heads.

1. Plan your meals in advance and diversify your diet as much as possible;
2. Give preference to fruits and vegetables, bread (from wholemeal flour, enriched with vitamins and minerals);
3. Choose whole grain cereals for porridge (oats, corn, barley);
4. Do not forget about potatoes - the second bread, boil in a peel;
5. Milk products (kefir, milk, fermented baked milk, etc.) Are an essential source of calcium for strong bones, include them in your diet;
6. Limit your intake of deli meats and animal fats. Give preference to lean meats and poultry. Include in the diet (3 once a week) lean fish (cod, salmon, tuna);
7. Use flaxseed, mustard, etc. oils rich in omega 3 and 6;
8. Bon Appetit!

Well, our review on healthy eating has come to an end, it's time to say goodbye, but first ...

Afterword

Today, a lot of words have been said about proper and healthy nutrition: you have learned to understand the percentage of nutrients in the diet, you have learned how to make your own menu (meal plan) and most importantly, we are one step closer to our goal called “I am the owner of a relief body”. I am very pleased that you have taken this step together with the project "", there is still a lot of interesting things waiting for you, so do not switch :-).

All the best and see you soon!

PS. As always, if you have any wishes, additions, questions and other miscellaneous, comments on your service, write!

You already know what real healthy food is. This is what grew on a tree or in the ground, floated in the sea or river, ran on the grass. Meat, fish, vegetables, fruits, nuts, cereals, eggs are all examples of real food.

And you also know what bad food is. This is what is given to you from the window in the car, what falls out of the vending machine, is delivered to you ready-made in a box or bag. If the composition of the food is comparable in length to "Game of Thrones", and before it gets on the table, the product goes through 14 stages of preparation, it is probably a nasty thing that should not be eaten.

Don't give up everything at once

Few people can immediately give up their favorite foods and completely switch to a healthy diet. By doing this, the person will become irritable and sullen, suffer a lot, and quickly give up the idea of ​​eating right.

You may be one of the people for whom it costs nothing to give up any treat, however, if this is not the case, before starting the diet, determine for yourself the right ratio of the speed of obtaining results and the level of suffering in the process.

Just like in a computer game: first you need to choose a difficulty level. If you choose hard, you will have to be difficult, but you will pump your skill much faster and achieve results. Perhaps you prefer the easy one, because you don't want to be so nervous during the passage and are going to enjoy the game.

The main thing is not to overestimate yourself. Even very slow steps to success are 100% better than failing quickly.

Set a goal

If you want to eat right without having a clear idea of ​​what it is for, then every day without your favorite food will be a real torture.

Define a goal for yourself and keep it in mind. You restrain yourself from junk food, not because you love to suffer, but in order to live better, better and, perhaps, set a good example for your children.

Remember, you always have a choice. Companies that supply junk food try to make it as attractive as possible. Stop giving them your money, buying something that is slowly killing you.

You are not a slave to your taste buds.

Don't seek instant gratification with a slice of pizza, a packet of chips, or a chocolate donut. Instead, strive for a long life of joy and health.

Count calories

First, remember a simple equation. One kilogram of fat in the human body corresponds to 7,716 kilocalories. This means that if you are going to lose a kilogram of fat per week, then you need to create a deficit of 1,102 kcal per day (7,716 kcal divided by 7 days, this is 1,102 kcal).

To create this deficit, you first need to know the calorie content of your diet. Track the calories of any food you consume, including occasional snacks. When you know how many calories you are consuming per day, determine your goal according to the formula.

For example, if you want to lose 5 kg before vacation, for example, in two months, then 7,716 kcal must be multiplied by 5 kg and divided by 60 days. That's 643 kcal - that's how much you need to be malnourished every day.

But even if you want to lose weight very quickly, you should not reduce the calorie content of the diet dramatically: you will constantly feel hungry. It is best to gradually reduce your daily intake by several hundred kilocalories each week.

However, for health, it is important not only to track calories, but also to take into account the quality of food.

Consider the quality of the food

Baloncici / Depositphotos

The 2,000 calories you get from eating a box of cookies won't do you as good as 2,000 calories from meat, vegetables, or fruits.

Let's take a look at what nutrients your body needs and how to formulate a basic healthy diet.

Squirrels

Protein is necessary for the body to build cells (including muscles), maintain tissue elasticity, and produce hormones and enzymes.

Protein is an essential component of a healthy diet and must be present in every meal. Aim for 2 grams of protein per pound of body weight.

The maximum amount of protein per day is 200 g. Beneficial ones include chicken breast, eggs, beef, fish, nuts, beans and most dairy products.

If you love fish, look at tuna. This is a real champion in protein content: 25-30 g of protein per 100 g of product (more than chicken breast).

Fats

These nutrients are absolutely essential for our body, but it is important to distinguish between healthy and unhealthy fats.

Fats are saturated - unhealthy - as well as polyunsaturated and monounsaturated - useful and necessary.

Saturated fatty acids, which are found in margarine and butter, fatty meats, palm and coconut milk, enter the body to form spherical fatty compounds that narrow the lumen of the arteries. As a result, the risk of cardiovascular disease increases.

Unsaturated fatty acids found in avocados, almonds, vegetable oils, walnuts, fish (salmon, herring, mackerel), fish oil, when it enters the blood, they do not combine and pass freely through the arteries.

Unsaturated fatty acids support immunity, improve brain function and skin condition, and prevent blood clots.

When adding unsaturated fats to your diet, remember that they are not involved in the formation of subcutaneous fat. Refined and processed (empty) carbs are to blame for this.

Carbohydrates

In the body, carbohydrates are converted into glucose (sugar), which is then used to produce energy for all body functions. Healthy sources of carbohydrates are vegetables and fruits.

However, there are also unhealthy carbohydrates - processed and refined - that are best avoided from the diet. They are found in sweets and baked goods, jams, sugary soft drinks, and alcohol.

Use metrics such as the glycemic index and glycemic load to quickly figure out which carbs are good and which are bad.

Not all carbohydrates are absorbed by our body in the same way. The glycemic index (GI) shows this difference by ranking carbohydrates according to their effect on blood sugar.

By consuming low-GI carbohydrates, those that cause slight fluctuations in blood sugar and small increases in insulin levels, you reduce your risk of heart disease and diabetes, and also reduce weight.

GI ranges from 1 to 100, where 100 is the fastest and strongest effect of a product on blood sugar, and 1 is the slowest increase in sugar.

If you consume foods with a low GI, nutrients enter the bloodstream slowly, which means they will provide the body with energy for longer. In response, your body will produce less insulin and you will feel less hungry. Here you can quickly find the glycemic index of foods.

However, this will not help you calculate the correct serving size. For example, a watermelon has a GI of about 73, and milk chocolate has a 70. Does this mean you can eat more chocolate than a watermelon? No. Because the GI is calculated per 50 g of carbohydrates in each food, and the amount of carbohydrates in watermelon and chocolate varies greatly.

Milk chocolate contains 60 g of carbohydrates per 100 g of product, while watermelon contains only 8 g per 100 g of product. It turns out that 83 grams of chocolate will cause about the same increase in blood sugar levels as 625 grams of watermelon.

To help you calculate serving size more easily, use another parameter, the glycemic load (GL) of foods.

Watch your portion size

Processed foods, refined carbohydrates, and sugars have a high glycemic load, while fruits and vegetables tend to have a low load.

Try to eat low GLs throughout the day and high GL foods right before your workout: Carbs will burn instantly. You can also consume high GL foods immediately after exercise, combined with protein. In this case, carbohydrates are used to build muscle, rather than being deposited as fat.

Thus, with the help and determination of the glycemic load of foods, you can create a healthy diet. But if this is too difficult and time-consuming for you, you can try an easier way to eat right - the paleo diet.

Try the paleo diet

The Paleo diet assumes that you will only eat what was available to our distant ancestors: meat, poultry, fish, eggs, vegetables, fruits, nuts, seeds and vegetable oils. The rest is prohibited.

No calorie counting or scheduled meals. Just eat what you can, how much and when you want.

Such a diet is quite difficult to follow if you often have to eat in cafes and snack on the networks. fast food or travel a lot. However, adherence to it, especially when combined with strength training, will ensure you progress quickly and significantly improve your health.

If you need to lose a lot of pounds in a short time, or if you need to lose a lot, the paleo diet is your option. The main thing is that you succeed in giving up the whole variety of bakery, dairy and confectionery products.

Decide for yourself if this diet is right for you. If you can manage to consume enough protein from meat and fish, the diet will be effective and beneficial. However, if you do not have time to cook meat and buy a variety of foods, the body will not thank you.

Find the diet that's right for you

If you want to be healthy and return to your normal weight, choose GI counting: Avoid foods that cause a spike in blood sugar.

If you're aiming for a divine figure, try the paleo diet. But keep in mind that to achieve results, you must have the right genetics, a serious strength training program, the patience and the iron will to say a firm no to all foods that do not fit into such a diet.

In addition, you can make up your diets and change the existing ones as you like. For example, you can follow a strict paleo diet for six days, and cheat yourself on weekends - there are any goodies. Someone needs a strict diet without cheating, because he can break at any time, others feel quite comfortable, from time to time breaking strict rules. Choose what is right for you.

And don't forget that while dieting, life goes on. You are changing your diet to live better. And not sometime in the future, when you lose weight, but right now. Enjoy the feeling of lightness, the knowledge that you are improving your health and shape, and do not blame yourself if you break loose.

Why not get started today? Throw away junk food, remove candy from the table, choose a diet and try to stick to it.

Start with small changes now. It may take some time before you find your healthy eating method. The main thing is not to give up and look for what works.

Every day more and more people are interested in proper nutrition as one of the most important elements of a healthy lifestyle. On our site there is even. Food is something without which the vital activity of any person is impossible, and health directly depends on the diet. Poor quality or unhealthy food can damage the body, so it is very important to be able to draw up the right nutrition program for every day. Healthy food is not always the standard of taste, but in terms of benefits, it has no analogues.

Proper and healthy nutrition today is no longer an indicator of aristocracy, but an answer to the pace and conditions of life. More and more people today are involved in sports, which are inseparable from a healthy diet. Choosing a diet and drawing up a menu for the day, week, month becomes an urgent task for everyone who is asking questions about losing weight, losing weight or growing muscles, and improving overall well-being. In this lesson, we will cover the basic principles of proper nutrition.

Please, take these advice critically, since there are no strict laws in proper nutrition, but there are recommendations that can be supported by some experts and criticized by others.

What is proper nutrition?

In the sources, you can rarely find a clear and specific definition of the concept of healthy and proper nutrition. The most complete wording of this term is as follows:

Proper nutrition(or healthy food) is a balanced diet of natural and high-quality products that satisfy all the needs of the body, in addition, are beneficial to it.

One of the famous authors of books on nutrition is the American naturopath, alternative medicine, vegetarian Herbert Shelton ( 1895-1985 ). His idea of ​​the benefits of natural food became progressive: Shelton believed that nature took care of human needs for food in full, which means that our body only needs natural products.

Shelton also developed the nutritional concept of food segregation in his book “ The right combination food products ". The idea behind this diet is the incompatibility of certain foods when consumed at the same time. For example, the author argued that you cannot combine protein-rich foods with carbohydrate-containing foods, combine milk with other foods, and fats with proteins. Separate meals interested not only those wishing to lead a healthy lifestyle, but also specialists in the field of dietetics and physiology. Clinical studies have been carried out, as a result of which it was possible to establish that it is not so much separate nutrition as the use of healthy food that is beneficial, since weight loss and good condition of the body are influenced not by the principle of separation of food, but by a general decrease in its calorie content.

Also relevant for proper nutrition are the postulates set forth in one of the most popular modern books on healthy food "China Study". This work was written by a renowned specialist Colin Campbell, Professor Emeritus, Department of Food Biochemistry, Cornell University, National Institutes of Health Award. Here are some takeaways from this book:

• nutritional vitamin supplements will never replace natural products containing the same set of vitamins;
• almost all nutrients are better absorbed from plant foods than from animal foods;
• proper nutrition helps to control the influence of negative external factors on the body;
• a properly formulated diet will never harm the body.

Summarizing the information from these works, there are several recommendations on what you need to know about proper nutrition and healthy eating:

Rule 1. Food is primarily the basis for life, "Fuel" for the body, from which energy is generated, and only then - ritual and pleasure.

Rule 2. Healthy eating will save your body from premature aging, will help to avoid many diseases of the cardiovascular system, some types of cancer, diseases of the digestive tract, diabetes, hypertension. In addition, there is a certain list of products that help improve mental performance, read about them in this article.

Rule 3. There is no room for compromise in healthy eating. Soda, chips, mayonnaise and other unhealthy foods should be discarded. It is possible and even necessary to eat sweets, but not all the time and not everything.

Rule 4. Baked, stewed and boiled foods are healthier than fried and smoked.

Rule 5. Trust but verify. With the development of the Internet, a huge number of different blogs and sites have appeared on the Internet, containing information on healthy eating and giving advice on how to improve your figure. However, do not forget that the authors of blogs are not always professionals who really know their business. That is why, before you start applying this or that technique on yourself, you should familiarize yourself with the reviews of other users as much as possible, read additional information about the author of the theory and analyze the results he has achieved. This simple advice will help you weed out unverified theories and thus avoid the risk of causing irreparable harm to your health by trusting lay people.

So, the basis of a healthy lifestyle is proper nutrition, which depends on the food we consume. According to the content of various nutrients and vitamins, all products can be divided into groups that will make it possible to compose an optimal diet during the day.

Based on the principles of good nutrition, specialists from the Harvard School of Public Health, under the guidance of American nutritionist Walter Willett, have developed a universal dietary pattern for a person during the day, the food pyramid. Foods located at the bottom of the pyramid are recommended to be eaten as often as possible, and foods from the top of the pyramid should be eaten in limited quantities or completely excluded from your diet. In addition, it is worth noting that physical activity and adequate intake of fluids, preferably mineral water, are also at the base of this pyramid.

Here is the pyramid structure with a list of the necessary products and their properties from bottom to top:

Whole grain bread, oatmeal, rice, and pasta

This is the foundation of a healthy diet. These foods provide the body complex carbohydrates, an important source of energy. Whole grains are rich in B vitamins, minerals and fiber that everyone needs. Contrary to popular belief, these foods do not add weight unless you add butter, cheese, or sauces to them.

Vegetables

Vegetables provide us with vitamins, are an excellent source of protein, and they are not rich in fats. Maximum amount nutrients found in rich green, yellow and orange vegetables, as well as starchy vegetables - potatoes and yams. Vegetable juices are also very beneficial for the body.

Fruit

Fruits are a rich source of vitamins, primarily vitamin C. These are low-calorie foods with virtually no fat. Fruits are useful in any form: fresh, frozen, canned, dried, and also in the form of juice, with the exception of highly sweetened nectars and fruit-based syrups.

Meat, poultry, fish, dry beans, eggs and nuts

Animal foods are excellent sources of protein, iron, zinc and B vitamins, as are beans, nuts and seeds. Tofu (bean curd) and white beans are rich in calcium that the body needs. Almonds are a good source of vitamin E.

Milk, kefir, cheese, yogurt

Dairy products are irreplaceable sources of calcium. They also provide the body with protein and vitamin B12. You should choose low-fat dairy products for consumption, as they contain a minimum of cholesterol, saturated fat and, of course, calories.

Fats, oils and sweets

These foods are high in calories and highly nutritious. They should not be abused, but they should not be completely abandoned. Vegetable oils must be present in the diet, which are a rich source of vitamin E (1 tablespoon per day is enough for the body). Foods containing molasses can be beneficial as a source of iron.

Daily Diet Options According to the Food Pyramid

Many different dishes can be prepared from these food groups. An approximate daily menu for the average person might look like this:

Option 1

• Breakfast: a small piece of meat, a portion of rice and 200 g of salad, a cup of tea with lemon, a small fruit.
• Snack: unsweetened fruit.
• Dinner: two bread toasts with lean fish, green salad without dressing, mineral water with lemon.
• Snack: kefir or yogurt.
• Dinner: stewed vegetables with toast, a glass of water with lemon.

Option 2

• Breakfast: chicken breast sprinkled with parmesan, boiled potatoes with green beans, a cup of tea with lemon, a small fruit.
• Snack: a handful of nuts.
• Dinner: a portion of brown rice with stewed vegetables, a glass of mint tea, a small fruit.
• Snack: kefir or yogurt.
• Dinner: 150 g low-fat cottage cheese, a small fruit, a glass of water.

It is worth noting that such a diet meets the nutritional needs of the average person. For those who want to lose weight or gain muscle mass, the menu should be adjusted in accordance with the individual characteristics of the body and the goal.

The desire to lose weight leads many people to turn to proper nutrition, as the main cause of obesity is the consumption of unhealthy food, fast food and a large number sweet. The path to a beautiful healthy body is through building the right diet and diet.

In search of the optimal weight loss program for yourself, you should not immediately go to the Internet and study "revolutionary techniques" that allow you to lose weight without the slightest effort and food restrictions. You should be wary of all the methods offered on the network, since quite often they are compiled by people who do not have professional education in the field of nutrition, and cannot guarantee a positive result. If you have the opportunity, be sure to make an appointment with a nutritionist who will conduct an individual study of the characteristics of your body, and based on its results, he will offer a nutrition program that is suitable for you in accordance with your goals. If the consultation of a professional nutritionist for any reason is not available to you, you can use the advice of specialists, leading sites, forums and blogs on weight loss, read books on this topic, not forgetting to check the information offered to you, read in detail the reviews and recommendations of people, experienced this technique on their own experience.

Any nutritionist can tell you with confidence that you can lose weight by reducing the number of calories a person consumes per day. The minimum number of units of energy required by the body of an adult every day is 1200 kcal. You can calculate the number of calories needed to maintain weight at the current level by determining your total daily energy expenditure or, as it is called, TDEE (Total Daily Energy Expenditure). It is calculated from your Basal Metabolic Rate, which is the number of calories needed to stay at rest (BMR) multiplied by your activity factor.

The formula for calculating basal metabolism based on weight, height and age of a person is displayed as follows:

Men: 66 + (13.7 X body weight) + (5 X height in cm) (6.8 X age in years) basal metabolic rate.

Women: 655 + (9.6 X body weight) + (1.8 X height in cm) (4.7 X age in years) basal metabolic rate.

The result obtained must be multiplied by the activity factor, which is equal to:

• 1.2 sedentary lifestyle;
• 1.375 average activity (1-3 light exercises per week);
• 1.55 high activity (intensive classes 3-5 times a week);
• 1,725 ​​very high activity (heavy physical activity 6-7 times a week);
• 1.9 extreme activity (very hard physical work, or intensive training 2 times a day).

You can find out how many calories per day you need in the form below:

After you determine how many calories per day you need to maintain your existing weight, you can easily calculate how many calories you need to lose weight. Without harm to the body, you can reduce the daily calorie intake by 10-15% of what is required to compensate for energy expenditure.

What you need to know when planning to lose weight?

1. It is important to understand that a diet for weight loss without sports will not bring quick results. To speed up the process, having previously deduced the formula for the number of calories, taking into account physical activity, of course, and having calculated the daily diet from it, you can only do special exercises. You will learn about them in next lesson.

2. When choosing a diet, it is best to consult with a specialist doctor, or at least opt ​​for a well-known program, the effectiveness of which has already been tested by other people.

3. If you begin to sleep poorly or feel constant fatigue and irritability, your general health has deteriorated - these are sure signs that the diet is poor or the amount of food consumed is insufficient, which can damage your health and, therefore, the program needs to be revised or changed.

4. Most low-carb diets need to be approached carefully. Carbohydrates are the basis that energizes our body. It is necessary to distinguish between fast and slow carbohydrates, while you cannot completely abandon some and replace them with others. More details. Express diets, which allow you to lose weight in a short period of time, should also be considered carefully. It should be remembered that after losing weight with the help of a cucumber or buckwheat diet, you will soon gain weight again when you return to your usual diet.

5. The number of meals - 4-5 per day. It is better to make small portions. It is advisable not to skip breakfast.

6. Healthy foods for losing weight, allowing you to maintain a balance of vitamins and minerals in the body: apples, broccoli, wild berries, pomegranate juice, beans, garlic, nuts.

7. The main thing is a positive attitude, willpower and determination. The rest will definitely work out.

Finally, an example of a menu for a day for women:

• Breakfast: oatmeal on the water, 1 apple, coffee with milk.
• Lunch: a glass of kefir, 2 peaches.
• Dinner: 1 baked potato, a slice of fish, vegetable salad with a tablespoon of oil.
• Snack: grated carrots with olives.
• Dinner: boiled broccoli, stewed chicken breast.

Eating a healthy diet is just as important to gaining muscle mass as exercising. Food fulfills the function building material from which the body takes everything it needs for the muscles.

In the case of gaining muscle mass, the same principle works as with losing weight, only in the opposite order. If you want to gain weight, you need to consume more calories than your body spends per day. At the same time, you should avoid large amounts of fast carbohydrates and fats, which, unlike protein, are not directly involved in the process of building muscle tissue and can accumulate in the body, creating an extra fat layer. However, it is fats and carbohydrates that are the main source of energy for training and therefore cannot be completely abandoned: you need to consume at the right time and in the right amount (according to TDEE).

If you are actively involved in sports, then it is important to get enough carbohydrates for breakfast and lunch, because they provide us with the energy that we need for intense workouts. But proteins play a major role in muscle growth. A well-known common truth - in order to grow muscles, you need to consume 2 g of protein for every kilogram of body weight. In general, the nutrition process should be organized as follows: meals - 5-6 times a day every 3 hours, medium portions.

What you need to know about nutrition for muscle growth?

1. Muscles grow when the amount of energy received in the form of food exceeds the amount of energy expended per day. Calculate the daily calorie requirement using the formula described in the weight loss block and increase it by 15-20% (on average + 300-500 kcal daily).

2. If you follow the rules and do everything right, but the muscles do not grow, increase your carbohydrate intake at breakfast and after training by 40-50 g.

3. Do not panic when muscle growth stops. Muscles grow in leaps and bounds. After several weeks of progress, stagnation may occur, and after a week or two, growth will begin again.

4. Smoking and alcohol abuse are unacceptable, not only if you play sports, but also do not correspond to a healthy lifestyle in general.

5. To achieve the growth of muscle mass, you need to follow such a daily ratio of consumed macronutrients: protein (proteins) 25-30%, carbohydrates 55-65%, fats -10-15%.

• Proteins. One gram of protein contains 4 kcal. The main sources of protein are: chicken, turkey, meat (beef), fish, eggs, milk, cottage cheese, cheese, yogurt, protein powder, nuts, beans, peas and soybeans. Proteins of animal origin (meat, poultry, milk, fish) are more nutritious than proteins from plants (nuts, beans, peas, soy).
• Carbohydrates. Carbohydrates contain 4 kcal per gram. Main sources of carbohydrates: oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, cereals.
• Fats. Fats contain 9 kcal per gram. Major sources of fat: oil, fatty meats, fatty fish, egg yolks, sauces, milk fat, cheese, cookies, potatoes, nuts, olives, chocolate. Animal fats are more harmful to the body, primarily to the cardiovascular system, than vegetable fats.

7. Drink plenty of water. ...

An approximate daily diet for muscle growth for a man weighing 75-80 kg is as follows:

• First breakfast: 2 whole eggs, 7 egg whites, 1 bun, 3 teaspoons of jam, large banana.
• Lunch: 150 g of chopped boiled breasts without skin, 1 slice of low-fat cheese, 4 tbsp. tablespoons of fat-free mayonnaise, 1/2 onion, 3-4 tomatoes, 2 unleavened cakes.
• First lunch: 250 g grilled beef, 100 g pasta, 3/4 cup tomato sauce.
• Second lunch: 150 g grilled chicken breasts, 240 g boiled potatoes, 2 tbsp. tablespoons of fat-free mayonnaise, 1 cup of vegetable salad.
• First dinner: 500 g skim milk, 2 scoops whey protein, 3 tbsp. spoons of honey.
• Second supper: 240 g of boiled fish, 240 g of boiled beans, 1 cup of boiled carrots.

Drinking regimen

A drinking regimen is an important part of a healthy lifestyle. Water is the basis of any living organism, including the human one. Water regulates the water-salt balance in the body, body temperature, serves as the basis for the construction of new blood cells, normal functioning of the ligaments and joints, kidneys. Drinking enough water can help control your appetite.

What is the correct drinking regime? There are recommendations for diets, according to which you need to drink no more than 1 liter of water per day. In no case should you follow such diets. You will get the desired -5 kg ​​per week, but the body will be dehydrated, which will affect well-being and functionality. Once you start drinking again when you feel like it, the weight will return. Remember, the norm of water for an adult per day is 2-2.5 liters, divided into equal doses after the same amount of time. Scientists deduce this figure at the rate of 30 ml of water per day per 1 kg of body weight.

It is important to drink the right amount of water for those involved in sports. If the body is dehydrated, energy is absorbed 10-30% worse, which directly affects the intensity of training and fatigue. It is recommended to drink a glass of water with lemon immediately after waking up - this speeds up the metabolism and has a beneficial effect on the digestive system.

Helpful information

• A detailed and convenient table of calorie content of individual products and ready-made meals with an indication of the amount of proteins, fats and carbohydrates and an analyzer of recipes for the content of biologically significant nutrients.

Test your knowledge

If you want to test your knowledge of the topic of this lesson, you can take a short test consisting of several questions. In each question, only 1 option can be correct. After you have selected one of the options, the system automatically proceeds to the next question. The points you receive are influenced by the correctness of your answers and the time spent on passing. Please note that the questions are different each time, and the options are mixed.

Good afternoon, dear site visitors. Probably, each of us understands that proper nutrition is an important foundation for acquiring a healthy body, but unfortunately, not everyone pays due attention to this.

And in this article I want to convey to you in detail that in fact, a balanced diet is not only healthy, as most people believe - this is the only plus, but also delicious.

Properly selected recipes and food combinations will allow you to choose delicious and useful menu for a week or a month. From this article, you will understand which foods and dishes should be excluded from your diet in order to heal your body.

You will also receive practical advice from nutritionists for weight loss or muscle growth.

It has been actively promoted in the society in recent years. And it is not surprising, because, unfortunately, more and more people need to adjust their weight, improve and cleanse the body. This article will tell you what are the principles of proper nutrition, what should be adhered to, what to limit, and what to completely abandon.

1. What is proper nutrition and how to eat right

To stick with proper nutrition, follow all the recommendations and be able to develop a menu for yourself, decide on a list of products, you must first determine what proper nutrition is.

- it is one of the main components of a healthy lifestyle, which ensures the normal development, growth and vital activity of a person, helps to strengthen the body and prevent various diseases.

It should be noted right away that it is not some kind of exhausting diet, strict restriction or temporary measure. As a rule, people who embark on this path do not leave it, but adhere to the recommendations for proper balanced nutrition in the future.

And this is quite understandable, since it is aimed at a long-term correction of his diet, a person simply manages to become akin to his newly acquired habits, and does not abandon them. In addition, if this system is abandoned, all the pleasant "bonuses" of its use will disappear: loss of excess weight, good mood, lightness, vigor in the body, improvement in the state of the body.

The diet of proper nutrition includes the following points:

• Proper nutrition does not allow starvation, it always presupposes the opportunity to have a full and tasty snack, choosing what is more to your liking.
• The rational nutrition system always and everywhere allows you to find something to eat, preventing embarrassing situations (for example, at a party).
• The basics of proper nutrition imply freedom of choice and the absence of rigid categorical prohibitions.

2. Principles of Good Nutrition - 7 Ways to Improve Health

To master proper nutritional regimen you do not need to use complex formulas for calculating calorie intake, but just follow some recommendations and adhere to an established plan.

To understand how to eat right, it is worth considering the following principles:

It should be noted that no need to drastically change your diet, this, as a rule, returns to the previous regime after a while. Rational nutrition will become the norm if you introduce all the changes gradually without experiencing internal opposition to the new rules.

3. List of foods for proper nutrition

Such a list will help you figure out how to eat right:

All of the above products are easily digestible. But there is also a category of hard-to-digest foods that also need to be included, but in moderation, on the menu. These are: chocolate, strong coffee and tea, seasonings / spices, salt and sugar.

4. Diet of proper nutrition + menu for the week

Observing the diet when proper nutrition, you need to develop a menu, adhering to the following principles:

1. Fruits don't go well with anything, but are a separate meal. Due to its quick digestibility, such a snack is allowed even 1 hour before lunch / dinner.
2. Different proteins don't mix(for example, fish and milk).
3. Protein foods are not compatible with carbohydrates(potatoes or cereals are not suitable for meat, eggs, cheese, nuts). But this does not mean that you need to completely abandon the combination of, for example, meat and potatoes (I am sure that for many this will be almost impossible). You can simply eat meat with boiled potatoes or baked meat instead of fried potatoes.
4. Cabbage is a great addition to fats(it inhibits the action of fats, leading to a slowdown in the secretion of gastric juice).
5. High carbohydrate foods(beans, potatoes, bread) do not go well with sour foods.
6. Proteins and fats are not compatible(like butter and cheese, eggs and sour cream).
7. Starch intake per meal should be moderate(so, do not eat potatoes or porridge with bread).
8. Whole milk consumption should be kept to a minimum.
9. Green vegetables stimulate the body, so it is a wonderful base for any dish.
10. Large amounts of oil or acid inhibit protein absorption.

How to eat right will be prompted by the following menu for the week:

Proper nutrition for pregnant and lactating mothers

The diet of proper nutrition for a future and nursing mother should not be distinguished by a quantitative increase, but by high-quality products and harmless cooking methods. It must be varied so that the child receives all the necessary elements in the womb, and the mother's body is not depleted from the fact that all valuable substances leave with milk.

Below I suggest you familiarize yourself with the video in more detail: How to eat right during pregnancy.

Balancing nutrition for women who have already given birth can be a little more difficult due to the appearance of colic in the tummy and allergies in the baby, as well as the desire to return to the woman's previous form.

Proper nutrition for children

Due to the constant growth of the child, the diet must include a sufficient amount of protein. The high mobility of babies makes the metabolism in the body very fast, which is why children cannot stand it for a long time without food. Therefore, snacks are an essential part of their diet.

From the early age it is worth teaching the child to a small intake of salt, and preferring natural confectionery sweets - this is sweet, tasty, and also incredibly healthy. And also it is worth instilling in the child the correct drinking regimen.

Proper nutrition for weight loss

Balanced diet, of course, an assistant in, but the process of losing weight can only be ensured by reducing the number of calories consumed relative to the expended. Refusal of alcohol and simple carbohydrates (cake - ice cream), fragmentation in nutrition, reduction in portions, physical activity should also take place.

For muscle growth, the menu should directly consist of half of proteins, of carbohydrates and fats by 30% and 20%, respectively. Carbohydrates are best eaten after strength training(in contrast, building muscle requires reinforcement after exercise) and in the morning.

You should drink more water than usual - about 3-4 liters. The feeling of hunger should not be experienced at all, so even at night you need to eat 200g of cottage cheese.

6. What products should be discarded

To know how to eat right, you must definitely give up foods from the prohibited list. Such food does not bring any benefit, but it does much harm: a deterioration in physical condition (and morally after such food there is nothing to do, but only want to lie down to sleep), the development of serious diseases (diabetes, stomach ulcer, heart attack, etc.) , weight gain, loss of attractiveness of skin, hair, nails.

In a word, such products are the enemies of the body, with which, without hesitation, you need to part.

TO harmful products relate:

• purchased sauces (ketchups, mayonnaises, etc.);
• refined sugar, butter, coffee, cocoa;
• salinity, smoked meats, fried, preservatives;
• instant products, meat finished products(sausages, etc.);
• white flour products;
• alcohol.

Conclusion

At first glance, proper nutrition seems like an incomprehensible science, but with the right attitude and a gradual transition to a healthy diet, all the rules are learned, and they quickly become a habit. Therefore, be patient, comprehend the science of a healthy lifestyle, stay healthy and beautiful!

And in conclusion, I would like to provide you with "Recipes for proper nutrition" for watching a video. Enjoy your viewing!

Usually, a proper or healthy diet is understood as a special regimen of meals and a set of foods. The diet is based on whole grain cereals, lean meat, poultry, fish, vegetables, fruits. The sources of fats are nuts and natural vegetable oils. All this - in the quantity necessary for a specific person, and in high quality. Yes, semi-finished "fish" and sausage as a substitute for meat will not work. What is there?

Eat like a plate. Take a simple dinner pot and divide it in half. Let half always be a vegetable salad with a dressing of vegetable oils, or some unsweetened fruit. We also divide the rest in half, and put on it a piece of meat or fish, steamed, grilled, or fried in a dry frying pan, and a portion of porridge. In addition to porridge, you can use wholemeal bread or durum wheat pasta. There can be 3 such receptions, the other 2 are snacks with fruits, vegetables, yogurt, nuts.

Healthy fats, and not very healthy

The human diet should contain only 10% of animal fats from sources such as milk, natural lard, and eggs. Everything else is healthy vegetable fats. Choose oils that are high in omega-three fatty acids for your salads and vegetables. This will not only speed up weight loss, but also serve as the prevention of heart attacks and vascular problems. Sources of omega-three are fatty fish, as well as all natural nuts and seeds, flaxseed, sesame and olive oils.

Bread and other familiar joys

The problem of modern man is that he eats too few pure grains, and too much bread and sweet pastries. So we get an excess of simple carbohydrates, which are quickly absorbed, "swing" blood sugar levels, and make us feel hungry literally a couple of hours after eating. Therefore, loaves of white flour, cakes and cookies should be refused, at least for the duration of active weight loss. In general, such food is not healthy. In the WHO healthy eating pyramid, it occupies about 10% of the total, and should not become the basis of the diet.

What meat is good for us

The radical supporters of vegetarianism argue that there is none. Doctors are not so categorical. We still need complete proteins to recover from our workouts and get enough amino acids for the immune system to function properly. But if we eat not chicken and fish, or lean beef, but sausage or cutlets from the frozen convenience food department, we get not so much animal as vegetable, soy protein. Yes, all sausage products are made to be cheap. Soy mince is cheaper, so we don't get what we need. In addition, semi-finished products are "charged" with a huge amount of salt and preservatives, which also somehow does not contribute to the preservation of our health.

The most harmful fats

We must cleanse our diet of margarine, sandwich spreads and various pates. They contain trans fats, just like fast food. These fats are dangerous because they raise the level of "bad" cholesterol and contribute to the blockage of blood vessels. They also make us fat, because in combination with sugar, they significantly increase our appetite.

Vegetables - how, to whom and how much

Eat one potato and one carrot? Expect problems with digestion, and with bowel cleansing, and with excess weight too. A healthy diet is 5 servings of vegetables a day. Think of something like cabbage, zucchini, cucumbers, tomatoes, and lettuce, not just root vegetables. Vegetables can help protect against heart disease, high blood pressure and excess weight. After all, they increase the volume of servings, and reduce the calorie content. They also contain vitamins and minerals necessary for health.

Glycemic index

But what about sweet fruits? We are advised to limit them, as well as other sources of simple carbohydrates. After all, they raise blood sugar levels, cause fluctuations in appetite and contribute to ... overeating and weight gain. Of course, if there are no problems with obesity, you can eat a couple of bananas and a piece of chocolate sometimes. But those looking to get rid of excess should choose foods with a low glycemic index. These are dark cereals (buckwheat and brown rice), as well as unsweetened fruits and berries. All legumes have a low glycemic index. And if you just need to lower it in any dish, add high-fiber vegetables and some protein source to it. This way you can control your appetite and foster moderation in your diet.

The main rule of a healthy diet is its variety. You need to choose several types of cereals, several sources of complete protein, and different vegetables and fruits. From this we compose a menu for a week, cook, and carry food with us. Otherwise, it will be quite difficult to monitor the quality of food. Indeed, in catering establishments, margarine, trans fats, and a lot of sugar for taste are often used.