How to start eating right?Detailed instructions on how to come to proper nutrition and make a menu for each day.
Proper nutrition for weight loss for every day - where to start?A detailed guide with a menu, recipes and conditions of proper nutrition.
Proper nutrition conditions
What is proper nutrition and what you need to remember during the planning of a healthy menu.
Eat vitamins
Many are worried that they do not receive the right amount of vitamins, and begin to absorb various additives and multivitamins without doctors.Remember, only a medical examination will help to figure out what you lack.In addition, an excess of vitamins can harm.So it is better to get vitamins and useful minerals not from tablets, but from food.A diet of whole grain, vegetables and fruits will provide the body with everything necessary in adequate quantity.
Refuse packaged juice
It seems to us that juice is part of proper home nutrition.However, packaged fruit nectar is more harmful than useful due to the high sugar content.Many types of fruit juices contain high concentration sugar, which the body is difficult to cope with.Refuse juices in packages as part of proper nutrition for weight loss and rely on whole fruits.After all, they, in turn, are saturated with useful substances and antioxidants.
Eat fats
Proper nutrition for women is not a rejection of fats.Of course, there are fat fats, but there are also useful for our body.They not only benefit, but also play an important role in protecting the internal organs and maintaining a healthy temperature.Also, vitamins A, D, E, and K are absorbed by the body only with fats.Limit the consumption of trance and saturated fats that increase cholesterol.And add unsaturated fats to proper nutrition for every day.“Good” fats reduce the level of poor cholesterol and favorably affect the functioning of the heart.Basic products with unsaturated fats:
- Avocado
- Seeds
- Fish
- Soybean beans
- Linseed oil
- Olive oil
Eat natural food
What is natural useful food?Fruits, vegetables, whole grains without excessive processing.When processing, manufacturers add sugar, sodium, carbohydrates and fats, which is very harmful to the body.
Eat carbohydrates
Proper nutrition for weight loss - do you need carbohydrates?Certainly!But it is important to understand what specific carbohydrates you eat.The best sources of carbohydrates are raw whole grains, fruits and vegetables.White bread, high -degree products and baking products are unhealthy sources.It is they who contribute to weight gain.
Mineply use salt
Salt is not a white death, as is customary to think.Sodium also positively affects the body in the correct dosage.Salt regulates healthy blood pressure, but a high level of sodium in the blood increases it.Just refuse products with a high degree of processing, where a huge amount of salt is added.In the framework of proper home nutrition for women, the recommended daily dose of sodium is less than 1500 mg.But it is better to individually adjust the dose with the doctor.
Drink a lot of water
Water is a necessary part of proper nutrition for weight loss and a healthy life.Water is contained in every organ, tissues and cells of our body.Without fluid, we will not be able to maintain normal body temperature, protect the spinal cord and lubricate the joints.
Eat red meat
If you are not a vegetarian, then feel free to add red meat to the diet, but in small portions.Be careful with red meat-excess can provoke diabetes, cancer and cardiovascular diseases.
Refuse fast food
Fans of fast food should think-unhealthy food harms the body in the long run.Today you feel good, and after ten years of regular use of “fast” food, you may have health problems, including diabetes, heart disease and high pressure.Brighten the passion for frost potatoes and in general for fast food, and replace it with a passion for the number of fruits and vegetables in your diet.The body will say thank you.
Read the composition of the products
It sounds a little boring, but health is just not given.Download applications where you can find information about the most harmful additives, substitutes and preservatives.Make a conscious choice and understand the products that you eat.
Eat in small portions
Proper nutrition for weight loss for every day is a balanced diet without overeating.Eat in small portions that will provide you with the desired amount of energy and beneficial substances.
Pamper yourself with your favorite dishes
It sounds tempting, what is the catch?It is completely normal to pamper yourself with pizza or desserts.The most important thing is to know the measure.In addition, try to “protect” delicious ones, for example, choose a bacon for pizza.
Do not refuse breakfast
Breakfast is an important part of proper home nutrition for women.Get up in the morning early and slowly enjoy a healthy breakfast.Refusal of breakfast is unhealthy quick snacks during the day.
Do not eat low -fat products
Do not deceive yourself!Processed low -fat products, most often, contain more salt and sugar to compensate for the taste.Dairy products without fat also do not benefit.
Eat fiber
Soluble fiber in barley, oatmeal, apples and beans reduces the level of “bad” cholesterol.Ten grams of fiber per day will help reduce the overall level of cholesterol, which will improve the condition of the body.Eat oatmeal with fruit for breakfast to recharge with useful fiber for the whole day.
Products of proper nutrition
Proper nutrition for weight loss for each day includes a variety of products:
- Fruits and berries, including avocados, bananas, oranges, blueberries, strawberries and apples
- Eggs
- Meat, including beef, chicken, turkey and lamb
- Nuts and seeds, including almonds, coconut, walnuts and hazelnuts
- Vegetables, including asparagus, cabbage, sweet pepper, carrots, potatoes, broccoli, cucumbers, tomatoes and onions
- Fish and seafood, including sardine, mollusks, crabs, tuna, trout, shrimp and squid
- Cereals, including brown rice, oatmeal, Hercules, buckwheat and movie
- Legumes, including green beans, red and white beans and lentils
- Dairy products, including milk, yogurt, cheese
- Apple vinegar
- Dark chocolate
Proper nutrition for women: menu for every day
We offer a simple food designer for planning the correct menu for every day.Choose the size of portions and products taking into account your individual daily calorie.
Breakfast
Run the metabolism using breakfast.As part of the first meal, it is better to eat protein products, for example, omelet, a sandwich with salmon or lean ham, as well as dairy dishes.Be sure to add useful carbohydrates and fiber to breakfast, for example, a toast of black whole grain bread and a portion of fruits.And remember that it is better to skip dinner than breakfast.
Snack
Small frequent portions help control the blood sugar.So be sure to pause for a healthy snack.For example, reinforce a handful of nuts, yogurt with mussels or a banana.
Dinner
A healthy lunch is a mixture of proteins and carbohydrates.Products saturated with complex carbohydrates are charged with energy and increased performance.A great option for lunch is salmon or chicken on rye bread with vegetables or dairy products with a low fat content.You can also dine with soup with beans and rye bun.
Snack
To hold out to dinner, reinforce a handful of dried fruits, seeds or nuts.Another option is a slice of bitter or dark chocolate.Stock up low -calorie snacks, for example, apples or bananas.
Dinner
Dinner also has the right to exist.Combine proteins, fats and fiber at the end of the day.For example, prepare chicken fillet stuffed with vegetables or salmon, sardine, squid and serve them with baked vegetables or fresh salad, tucked with linen or olive oil.Alternative side dishes - brown rice, movie or pasta
A healthy dinner is a mixture of proteins and carbohydrates.
Proper nutrition recipes
Protein pancakes for breakfast
Ingredients:
- 200 ml of cream
- 1 egg
- 200 g spinach
- 170 g of buckwheat flour
- 1 teaspoon of baking powder
- A pinch of paprika
- Olive oil for frying
Method of preparation:
- Put spinach in a colander and pour boiling water.Mix cream and egg in a separate bowl.Pour the water from the spinach and drive it along with eggs and cream until a homogeneous mass.
- Place all dry ingredients and 1 teaspoon of salt in a bowl and gradually add in puree from spinach.If you get too thick the mixture, add a little water to the state of liquid dough.
- Heat the pan and prepare the pancakes to the appearance of bubbles over medium heat.Serve with an egg-paste.
Open sandwich with chicken for lunch
Ingredients:
- 2 chicken breasts without skin
- 1 teaspoon of sunflower oil
- Salad leaves
- 2 tablespoons of Greek yogurt
- 1 tablespoon of grated parmesan
- 1 teaspoon of fresh lemon juice
- 2 thick breadlings
- 1 small clove of garlic
Method of preparation:
- Heat the pan.Grate the chicken with oil, season it with salt and pepper and throw it into the pan for 7 minutes until cooked.
- Next, break the leaves of the salad.Mix yogurt, parmesan, lemon juice with 1 tablespoon of water.
- Fry the bread and rub it with garlic and pour the sauce.
- Cut chicken breasts diagonally and put the pieces on the toast on top of the leaves of the salad.Pour the sauce at the end.
Chicken with crispy crumbs for dinner
Ingredients:
- 4 chicken breasts without skin
- 2 thick slices of bread made of unenfianized flour
- 2 teaspoons of dried herbs
- 400 g of chopped tomato
- 1 clove of garlic
- 1 teaspoon of balsamic vinegar
- 2 teaspoon tomato puree
- 350 g frozen green beans
- A handful of parsley
Method of preparation:
- Heat the oven to 190 degrees.Divide chicken breasts in half and open.Next, throw them into the oven.
- Then beat the bread to the crumb and mix with greens.Mix tomatoes with garlic, vinegar and tomato puree.Dismate the sauce along the chicken and sprinkle with bread crumbs on top.
- Next, bake the dish for 20-25 minutes, until the chicken becomes soft.
- Boil the beans until cooked and serve it with chicken.