Food rules. Basic rules for a healthy diet

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. What are the principles proper nutrition This article will tell you what to stick 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 the correct balanced nutrition and 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:

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.
Different proteins don't mix(for example, fish and milk).
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.
Cabbage is a great addition to fats(it inhibits the action of fats, leading to a slowdown in the secretion of gastric juice).
High carbohydrate foods(beans, potatoes, bread) do not go well with sour foods.
Proteins and fats are not compatible(like butter and cheese, eggs and sour cream).
Starch intake per meal should be moderate(so, do not eat potatoes or porridge with bread).
Whole milk consumption should be kept to a minimum.
Green vegetables stimulate the body, so it is a wonderful base for any dish.
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

A balanced diet, of course, is an assistant in, but the process of losing weight can only be achieved 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 (unlike muscle building requires reinforcement after physical activity) 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.

Harmful products include:

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

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 good 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. A healthy diet will protect 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 with 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.

Fruits

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 is forcing many people to turn to proper nutrition, as the main cause of obesity is the consumption of unhealthy food, fast food and a lot of sweets. The path to the beautiful healthy body lies 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 experts, 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 state of 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. Useful products 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. The main sources of carbohydrates are oats, potatoes, yams, rice, pasta, sugar, fruits, vegetables, bread, fruit juices, milk, cookies, chocolate, corn, cereals.
Fats. Fats contain 9 kcal per gram. The main sources of fat: butter, fatty meat, fatty fish, egg yolks, sauces, milk fat, cheese, biscuits, 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 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.

Useful 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.

In recent years, the relevance of a healthy lifestyle has increased. Considering all its advantages, people normalize the daily routine, adjust the diet and give up bad habits. Zozhniki pay special attention to their nutrition, carefully monitoring the balance of consumed and the amount of calories.

Today our resource will help you choose the optimal diet for each day of the week for those readers who decide to eat right and without harm to their health.

Interested in this issue? Then be sure to read the article below to the end. We assure you that all the material presented will be useful to every person.

The benefits of proper nutrition and its basic principles

Some foods should be completely eliminated

- this is the guarantee of a long and trouble-free life for any person. Everyone knows this aphorism: "We are what we eat." He does not exaggerate the importance of diet in people's lives, so if you want to lead a healthy lifestyle, this phrase should be taken as an axiom and never forgotten.

You don't need to take any complicated steps to eat right. The main thing is to eat food that does not harm the body. Basically, these products are rich in plant components and trace elements.

Proper nutrition is not boring and difficult to organize. It is not necessary to give up harmful goodies during its implementation - it is enough not to abuse them. An example of tasty but junk food is chips, fast food, smoked meats and similar products.

Approaching their food selectively and wisely, any person will be able to eat tasty, but at the same time beneficial to their health. The most important thing in a healthy diet is food, which is not surprising in principle.

However, we must not forget about other principles of healthy, proper nutrition. These fully include:

Meals only with a feeling of hunger and exclusively in natural positions.
Lack of overeating - It is better to get up from the table with a little feeling of malnutrition.
Organization of fractional meals in the amount of 4 times a day.
Competent distribution of consumed calories throughout the day and their adequate selection.
Normal water intake, but it is advisable to drink the liquid not immediately after a meal or not as a drink for meals.
The last meal is "light" and is organized 3-4 hours before bedtime.
The actual process of absorbing food should be calm. It is important to chew food thoroughly and in small pieces. Swallowing all or a significant part of a serving is pretty stupid and, most importantly, unhealthy. In principle, nothing else is required to implement proper nutrition.

It is enough to observe and adhere to the principles noted above.

List of "Right" Products

The term “right product” is an extremely ambiguous definition. In general, it should be understood as all types of food that will be beneficial to the body and will not harm it when taken.

Such products fully include:

fiber-rich greens;
vegetables;
berries;
meat;
a fish;
seafood;
cereals;
green tea and some types of black;
compotes and fruit drinks.

All other products cannot be classified as correct and useful. Their reception may be harmless, but it must be organized in a metered and adequate regimen.

In addition to the type of food itself, one should take into account the technology of its preparation. The most useful and correct option would be to eat dishes prepared by cooking, steaming or baking.

You can eat fried, smoked and pickled products, but it is important to do this with extreme caution and always without abuse.

What should be discarded

The main rule is quality products!

As mentioned above, significant restrictions are not required if you want to eat properly. The main thing is not to potentially abuse harmful products... What does it mean? It's simple.

Even the most harmful chips and similar foods can be eaten, but only occasionally and in reasonable quantities. In this case, harmful dishes will not do any harm and will allow you to calm the gastronomic needs of any person.

It is not necessary to refuse any product, but you should always be careful in terms of its use. With some caution, you can eat:

chips, kirieshki and similar "pickles";
all fried, smoked, pickled and pickled foods;
coffee and black tea;
lemonades;
sweets and sugar directly;
canned products of any kind;
fatty dairy products;
bakery and similar products.

Perhaps only food substitutes, food additives and sauces are best avoided altogether. Even in small quantities, these products provoke problems in the body's work and are in no way combined with the idea of proper nutrition. Otherwise, a healthy diet does not require restrictions.

An example of an optimal menu

It's not easy to have a slim figure without proper nutrition ...

The optimal menu is what all "zozhniki" strive for, while observing the principles of healthy eating. Most people do not want to either lose weight or gain weight, but simply pursue the goal of maintaining their weight at a constant rate.

It is very easy to find the right diet. As a rule, there is enough banal compliance with the provisions noted above, taking into account the total calorie content of the foods taken.

As an example of the optimal menu for women and middle-aged men, we present the following meal schedule for 7 days:

Monday

Breakfast: buckwheat, boiled egg, vegetable salad with sour cream or a little oil, green tea with sugar.
Second breakfast (lunch): an apple or a banana, a glass of milk or kefir
Lunch: lean meat, vegetable salad, soup, compote.
Afternoon snack: tea with cookies or something baked.
Dinner: fish, vegetable salad, green tea with sugar.

Tuesday

Breakfast: oatmeal with berries, compote.
Second breakfast (lunch): salad with bread.
Lunch: buckwheat, chicken, vegetable salad, green tea with sugar.
Afternoon snack: a light sandwich with cheese and butter.
Dinner: lean meat, fresh vegetables, a couple of boiled potatoes, compote.

Wednesday

Breakfast: omelet with herbs, green tea with sugar,
Lunch: puree soup, cutlet, vegetables, compote.
Afternoon snack: green tea pie.
Dinner: lean fish with vegetables, compote.

Thursday

Breakfast: fried eggs, stewed vegetables, black tea with sugar.
Second breakfast (lunch): banana.
Lunch: lean meat, potatoes in any form, compote.
Afternoon snack: a light sandwich with anything and green tea.
Dinner: lean meat with vegetables, compote.

Friday

Breakfast: Perlovka porridge, nuts and milk.
Second breakfast (lunch): any fruit.
Lunch: turkey fillet, vegetable soup, compote.
Afternoon snack: baked goods with green tea.
Dinner: stewed fish, vegetable salad, compote.

Saturday

Breakfast:, coffee.
Second breakfast (lunch): grapefruit.
Lunch: vegetable puree soup, cutlets with buckwheat, green tea with sugar.
Afternoon snack: cookies with compote.
Dinner: lean meat, vegetables, compote.

Sunday

Breakfast: black tea with sugar, any porridge.
Second breakfast (lunch): banana.
Lunch: chicken, any side dish, compote.
Afternoon snack: any bakery product with milk.
Dinner: chicken, vegetables, green tea.

When eating according to the menu described above, it is important:

Maintain its total calorie content at the level of 2000-2600 calories.
Get up from the table, malnourished.
Dilute food intake with water.
Organize light snacks and lunches.
Do not give up small amounts of bread and spices when consuming main dishes.

In principle, there are no difficulties in proper nutrition. With a competent approach to its implementation and adherence to all the noted principles, it is very easy to organize a healthy diet.

Diet for losing weight

Proper nutrition - in the fight against excess weight

The menu discussed above is truly universal, as it can be organized to maintain body weight, and to reduce it, and even to build muscle. To use this diet for weight loss, it is enough:

Reduce its calorie content to 1,600-2,200 calories.
Crush meals up to 6-8 times a day.
Cook all dishes only by steam, by boiling or baking.
Drink 2.8-3.5 liters of liquid daily (preferably green tea and water).
Limit as much as possible in terms of sugar consumption.
Eat a very small amount of any sweets, cookies and bakery products.
Additionally, go in for sports (at least, light physical education to accelerate metabolism and accelerate the process of losing weight).

By adhering to these principles, the optimal menu for weight maintenance can be easily converted into. As practice and feedback from people show, the effect of such a diet is quite significant.

Weight gain diet

If your goal is to gain muscle mass, then the considered menu is subject to even less adjustment. For stable muscle growth you will need:

Increase calories to 2600-3500 calories per day.
Make sure that at least 1.5-2 grams of protein and 4-5 grams of carbohydrates are consumed per 1 kilogram of body weight.
Also drink a large number of liquids.
Exercise with weights.
If necessary, use appropriate supplements (protein, amino acids, energy drinks etc.).

As in the case of a weight loss diet, the diet does not require significant adjustments. The main thing is to consume the right amount of calories and protein. With systematic exercise, weight gain will not be long in coming.

Perhaps this is where the most important provisions on the topic of today's article come to an end. In principle, there is nothing complicated in proper nutrition.

When organizing it, it is enough to adhere to certain principles and not abuse potentially harmful products. We hope the presented material was useful for you and provided answers to your questions. I wish you health and a long, happy life!

The video will introduce you to the basics of proper nutrition:

Tell your friends! Share this article with your friends on your favorite social network using the social buttons. Thanks!

What is the essence of good nutrition? Not everyone can answer this question. Indeed, many people mistakenly believe that the principles of good nutrition include only some restrictions that are imposed on certain ingredients. Moreover, most of those who want to lose weight sometimes even refuse to use any products. It should be noted that this is the wrong approach to a perfect figure and good health. In this regard, we decided to devote the presented article to this particular topic.

general information

If you have long dreamed of gaining beautiful forms, then it makes sense to contact an experienced nutritionist. After all, only a specialist can tell you about the principles of proper nutrition for weight loss. Moreover, it is the doctors who can draw up for you that dietary menu that will contribute to the loss of excess weight, but at the same time will not adversely affect your health.

Where is the mistake?

A huge number of people claim that they have long known the basic principles of proper nutrition for weight loss. However, they all still acquire various herbs, teas, lymphatic drainages, liposuction and, of course, strict diets. Unfortunately, none of the presented methods will ever give you the desired result. Of course, you can lose a certain amount of pounds for a while. But soon they will be back again. So what is the mistake of such people?

If you decide to apply a strict diet for weight loss, then it should be said that this method perfectly trains the strength of the spirit, but for the body it is of little use. After all, getting into a stressful situation, your body literally remembers this state. And after you return to your normal diet, he will begin to accumulate kilograms of fat even more zealous. Thus, the effect of fasting on body shape and health is negative.

So what are the basic principles of good nutrition? We will present the answer to this question right now. It should be especially noted that these rules can be used not only for losing weight, but also for the general improvement of the body. After eating deliberately, you can significantly improve the condition of all digestive organs, and, accordingly, feel more comfortable.

Proper nutrition: basics and principles

Before switching to a healthy diet, you should understand that your body is in dire need of a daily intake of special elements. It is desirable to remember them:

water;
fats;
proteins;
carbohydrates;
minerals;
vitamins.

By excluding at least one of the presented elements from your diet, you will deprive yourself not only of health, but also of a beautiful appearance. After all, it is these substances that promote the growth of hair, nails, affect the condition and color of the skin, and so on.

Principle One - Understanding

Not only adults, but also children should know what principles of proper nutrition exist. This is due to the fact that it is from a young age that a person develops that feeling and attitude towards food, which your child will use in the future.

Thus, it is very important to understand what you are eating. You should not consume everything on the table or in the refrigerator at once. Experts say that the products are classified into 3 main groups:

Protein, which are digested in the stomach mainly with acid.
Carbohydrates (i.e. starch and various types of sugars), which are digested with alkalis.
Vegetable, which simultaneously contain both nutrients and enzymes for their breakdown.

In connection with all of the above, we can safely summarize that the essence of proper nutrition is to understand what you eat and in what quantities. In other words, you should eat your food consciously. That is, having eaten, for example, an apple on an empty stomach, you need to understand that it will leave it in about 15 minutes. But if you use it after a hearty and plentiful meal, then it will be digested for several hours. As a result, you will feel terrible, and your stomach will undergo inflammatory reactions, which will eventually lead to various kinds of diseases.

Thus, experts recommend not eating all food at once, but adhering to the principle of separation. For example, I ate meat, and after an hour - carbohydrate food, etc. This method will significantly improve your digestion, and therefore lead to inevitable weight loss.

The second principle is quantity

The basic principles of proper nutrition, which we consider in the presented article, are recommended to be applied in practice not for a certain number of days, but for your whole life. After all, this is the only way you can maintain your own health at the proper level and not lose graceful forms, even in spite of the years.

So, the second principle of proper nutrition is the amount eaten. Most of us are accustomed to gorge ourselves, as they say, "to the bone." This fact contributes to the emergence of various diseases of the digestive system and, of course, rapid weight gain.

You need to eat food in small portions several times a day (for example, 5 or 6). It should be remembered that the number of calories you have absorbed should not exceed the consumed one. This is exactly what those nutritionists rely on, who not only compose a special menu for their client, but also demand constant movement from him.

The third principle is time

The main principles of proper nutrition should include not only certain prohibitions or, conversely, recommendations, but also a certain time of the meal. Indeed, to maintain shape and excellent health, it is not enough to give up chocolates and sweets. It is very important to follow the correct diet.

Nutritionists almost always insist that their client strictly adhere to certain times for breakfast, lunch, afternoon tea, dinner, and so on. After all, if you eat for some time according to the schedule, your body will get so used to it that it will begin to secrete various enzymes to break down food exactly at its usual hours. This will promote good digestion of food, which will undoubtedly affect your health and shape.

For the average person who works from 8 a.m. to 5 p.m., an approximate schedule might be as follows:

As you can see, the breaks between meals are 3 hours. If you significantly increase this figure, for example, by eating after 7-8 hours, then you can cause stagnation of bile in the bladder, which will ultimately lead to the appearance of stones or other diseases of the gastrointestinal tract.

Basic truths of healthy eating

We talked about the principles of proper nutrition. But this is not enough to keep your health and weight at the proper level. After all, it is very important to pay attention not only to how much and at what time you eat, but also to the quality of the food consumed. In this regard, we decided to tell you a few simple truths of healthy eating.

Diversity

What should be the correct nutrition? As mentioned above, in order for your body to feel comfortable, it should absorb all the necessary elements. In this regard, your diet should be as varied as possible. To do this, every day you should eat both protein and carbohydrate foods, as well as various fruits and vegetables that store useful micro- and macroelements.

Consider a sample healthy nutrition menu, which includes a variety of dishes.

First breakfast:

any porridge with milk;
freshly brewed tea.

Lunch:

soup with a piece of boiled lean meat;
salad of raw vegetables with the addition of refined olive oil.

a glass of sweet yogurt or some kind of fruit.

any low-fat vegetable side dish (you can use a little gravy).

Late dinner:

a glass of low-fat kefir or katyk.

Of course, the suggested nutritional menu presented may vary. However, it should be as varied as possible, and one serving should not contain a huge amount of different products.

Limiting your fat intake

The principles of proper nutrition state that absolutely all elements must be included in food, including fats. However, most people abuse such dishes, as a result of which they begin to suffer not only from excess weight, but also from cardiovascular diseases. After all, fats are cholesterol, which has a detrimental effect on human health. In this regard, it is recommended to minimize the use of this element.

Therefore, animal and cooking fats should be replaced with vegetable fats. How to do it? Salads should not be seasoned with mayonnaise or sour cream, but with vegetable oils. When purchasing meat products, you must give your preference to less fatty ones. For example, instead of pork, duck or goose, buy chicken, veal or turkey, etc.

We continue to discuss proper nutrition. What should not be eaten during the diet? We talked about how you can minimize fat intake. But this element is present in almost all confectionery products. Moreover, they combine fat with a large amount of carbohydrates, which will undoubtedly lead to a quick set of extra pounds. In this regard, not only certain meat products (lamb, pork, etc.), but also all kinds of sweets, cakes, chocolate, cookies, ice cream, pastries and other confectionery products should be under a large ban. After giving up the listed ingredients, you will very soon begin to notice that the arrow of your scales has deviated significantly to the left.

"No" to alcohol and pure sugar!

The principles of proper nutrition (the menu for the day was presented a little higher) include not only certain recommendations, but also multiple prohibitions. In the previous section of the article, we talked about the fact that in order to lose weight and support your own health, you should definitely give up the use of confectionery and a large amount of fat. However, the prohibitions do not end there. After all, any specialist you turn to for advice will definitely urge you to limit the consumption of alcoholic beverages and pure sugar. It should be noted that such foods have a fairly high calorie content and, moreover, stimulate appetite. That is why there are no free places for them in the dietary menu.

Reasonable salt intake

What to eat with proper nutrition? We will give an exhaustive answer to this question, but a little below. After all, first you need to talk about what products are prohibited.

Salt is a mineral. It is extremely necessary for our body. However, in large quantities, such an ingredient can cause tremendous damage to health. In this regard, doctors recommend minimizing its consumption. After all, most products already contain this mineral.

By significantly reducing your salt intake, you will very soon notice how you are losing weight. After all, it is this element that retains all excess fluid in the body, contributing to regular swelling.

Minimum carbohydrates

Almost everyone knows that carbohydrates are necessary for our body for a normal existence. However, this element can be different, or rather simple and complex. Simple carbohydrates are quickly absorbed by the body and just as quickly deposited on the body in the form of unwanted fat deposits. As for complex ones, a person needs to expend much more energy to break them down. This makes them less likely to be converted to fats and deposited where they are not needed.

But how do you distinguish between foods with complex and simple carbohydrates? This is easy enough to do. Simple carbohydrates make it difficult for a person to get enough. As for the complex ones, with them the feeling of saturation does not come immediately, but it persists for a long time. To be specific, we present a list of products that belong to one category or another.

Simple carbohydrates:

fresh baked goods;
potato;
White rice;
semolina, corn and wheat groats;
all confectionery.

Complex carbohydrates:

whole grain cereals (buckwheat, rolled oats, brown rice);
legumes;
pasta made from durum wheat.

Proper nutrition: what can you eat?

We talked about what prohibitions proper nutrition includes. However, it should be noted that a healthy lifestyle does not only consist of many restrictions. After all, experienced nutritionists know that there is no need to starve to lose weight, since, using only healthy foods, you can lose a significant amount of extra pounds without causing any harm to your own body.

Cellulose

Another variety is called fiber. complex carbohydrates... As you know, it is found in fruits, vegetables and berries. At the same time, it is practically not absorbed and is not digested by the body. This fact has a positive effect not only on the figure of a person, but also on his health. After all, fiber is able to completely cleanse the intestines from the accumulated toxins and toxins. Moreover, this substance regulates the absorption and absorption of carbohydrates from other foods, without causing a sharp and strong increase in blood sugar levels.

Thus, if you want to lose weight and be as healthy as possible, you should permanently give up simple carbohydrates, and include only complex carbohydrates in the diet, including fiber. Although here you should know when to stop. After all, if you eat a lot of grapes, apples or bananas, then the extra calories in any case will make themselves felt in the form of extra pounds.

Protein

Proteins are often referred to as building blocks. Indeed, it is this substance that contributes to the building of muscle mass in a person. Moreover, it does not in any way affect the filling of fatty layers. That is why a protein diet is especially popular among those who want to lose weight quickly. However, everything is good in moderation. Not so long ago, scientists found that people who use mainly protein foods are more likely to develop cancer. That is why meat and dairy products should be included in your diet, but not in large quantities.

Water is the source of life

Almost every diet states that an adult is recommended to drink from 1 to 2 liters of pure water per day. Indeed, it is the liquid that contributes to the fact that various deposits in the form of toxic substances and toxins are gradually washed out of our cells. However, it should be noted that many people mistakenly believe that alcoholic drinks, soda and other cocktails are water. But this is not the case. Indeed, for a healthy lifestyle, as well as for significant weight loss, a person should forever abandon all of the above drinks, and instead use only pure spring water (you can also from the tap, but be sure to filter it).

Let's summarize

Now you know what proper nutrition is, what you need to eat to lose weight and improve the body, and what should be abandoned forever. We summarize all of the above thesis:

Fasting to lose weight is wrong, since the human body needs a certain amount of essential elements every day.
You should eat often, but in small portions.
It is advisable to eat food at the same hours. This will allow you to noticeably improve your digestion.
To lose weight and improve the body, you should stop consuming large amounts of fats, simple carbohydrates, alcoholic beverages and pure sugar.
Eating a healthy diet means consuming fiber, salt, complex carbohydrates, and protein wisely.
Water is the source of life. That is why an adult should drink it in its pure form, about 1-2 liters per day.

Among other things, I would like to say that a healthy lifestyle involves not only proper nutrition, but also constant movement.

4.3 out of 5

Let's imagine a situation that you urgently need to lose a couple of extra pounds before the holiday. Have you lost weight and what's next? And then you will want to eat something sweet or forbidden, thus, the weight will return again. However, if you approach the diet correctly, you can achieve a sustainable and reliable result. In order not to gain weight, it is enough to know about the rules of a healthy diet..

List of nutritional rules

Below is a list of basic nutritional guidelines to help you fight for a slimmer figure. In addition, this approach will help maintain well-being and health. So, it is necessary to observe the following principles in nutrition:

diversity. The diet according to the rules of nutrition should not be too extravagant, but variety should be added to the menu every day. You don't need to go to extremes and try to stuff the hated cauliflower into yourself, but you can't do without torment at all. Fried, fatty, sour and spicy foods should be limited. For the normal functioning of the body, a large amount of mineral and organic substances is required, which should be present in the daily menu;
the next rule of healthy eating is keeping the schedule... To the institute or to work, you can take a bar with muesli, wheat bread, an apple, a mixture of dried fruits, nuts, and a slice of cheese for a snack. These products will allow you to effortlessly hold out until a full meal. If you work the night shift, then you cannot refuse to eat, while you need to eat something sweet, since glucose energizes the falling asleep nervous system and helps to cope with stress;
be sure to eat vegetables and fruits. This is the main rule of nutrition. Fruits should be present in the daily menu, as they contain vitamins and fibers that are so necessary for the body to function. Due to the lack of fruit, you may feel an increased thirst. In addition, you will have to take preparations with vitamins that differ from their natural counterparts not for the better;
the next rule of proper nutrition is a fractional and regular meal. It is best to eat five times a day, which reduces the load on the digestive system, helps to avoid snacks, and evenly distributes the calorie content of dishes. If the diet is observed, reflexes are developed that trigger the digestion process: the secretion of bile, gastric juice, saliva, enzymes;
according to the rules of nutrition, you do not need to rush while eating, try to chew food thoroughly... The digestion process begins already in the oral cavity, where the enzymes of the salivary glands break down food and contribute to its initial disinfection. The degree of food preparation for assimilation and digestion directly depends on the thoroughness of food chopping. It is forbidden to eat in a hurry, on the go, during irritation or anxiety, as this interferes with the secretion of gastric juice and the normal absorption of food;
the next rule of nutrition is adherence to the drinking regime. First of all, try to drink at least two liters of liquid per day, which does not include juices, compotes, soups, but only pure drinking water. Do not drink immediately after a meal or during a meal. Observe the interval of half an hour. This is due to the fact that the fluid supplied with food changes the concentration of gastric juice, which disrupts digestion. Thus, digestion is stretched over time, the breakdown of proteins, fats and carbohydrates, the absorption of nutrients is disrupted;
an important rule of proper nutrition is the elimination of refined sugar. Sugar and sugar substitutes contain empty calories that have no nutritional value. Sugar is fraught with other dangers: it contributes to the growth of obesity, provokes type II diabetes and heart ailments. Fructose can cause non-alcoholic fatty liver disease, increased triglyceride and cholesterol levels, and fat deposition in the abdominal cavity. In addition, fructose develops the brain's resistance to leptin, which causes the need to store fat in the body;
healthy eating rules prohibit consumption of industrial carbohydrates... As you know, simple carbohydrates very harmful to the body, unlike complex ones. Grains, for example, are beneficial for the body, but processed grains lose useful material, and easily assimilated glucose remains in them. Processed carbohydrates provoke spikes in blood sugar, which leads to the accumulation of fats, increased production of insulin;
The next rule of thumb is that you shouldn't skip breakfast. Breakfast is considered the most important meal for metabolism. People who eat regularly in the morning are less likely to overeat in the evening. A proper breakfast helps you think, work efficiently, and gives you energy. If you are deprived of a morning meal, then the body is stressed, uses the calories of lunch and dinner to accumulate fat;
Healthy eating rules state that the daily diet should be rich in slow proteins, slow carbohydrates and dairy products.

Nutrition rules: how much you need to eat

Now we come to an equally important question: how much should you eat? Indeed, the state of your figure directly depends on the size of the portion. The basic rules of nutrition say that a woman can eat at one meal:

two handfuls of vegetables;
palm of carbohydrates;
a portion of fat equal to the thumb;
palm of proteins;
a portion of fruit equal to the fist.

All calculations according to the rules of nutrition are reduced to the size of the hand, since it reflects the size of the stomach. Finally, I would like to give some tips on how to reduce your appetite and not overeat:

do not use spices and seasonings, as most of them are designed to whet the appetite;
drink a glass of plain water before meals;
nutritional rules say that you need to eat slowly, since satiety does not come immediately;
eat from small plates, so the portion will seem larger;
inhaling cinnamon, mint or vanilla oil four times before a meal will help reduce appetite, and vanilla oil will reduce sugar cravings.

So, we have sorted out with you the basic rules of nutrition that will help you keep your appetite in check, maintain a good figure and develop healthy eating habits.