Eating right today – you take care of your health for many years.
The principles of healthy eating
The proper nutrition system is the real base, on the basis of it the general healthy state of the body, excellent mood and external attractiveness are easily built, which no cosmetics can replace. If you adhere to the basic rules of proper nutrition, then most diseases will pass you by, and pep and energy will never run out.
MAIN PRINCIPLES OF NUTRITIONAL NUTRITION:
- eat when he began to feel hunger;
- chew every bite well;
- eat in small pieces;
- eat in a relaxed state;
- concentrate on the process with food;
- eat while sitting;
- limit the menu of one meal to 4 dishes maximum;
- divide your daily diet into 4-5 small meals instead of 2-3 large ones;
- actively move throughout the day;
- do not drink food and do not drink immediately after eating;
- the main amount of food eaten is at lunch;
- eat freshly prepared food;
- eat natural food;
- Do not consume (or minimize the use) of harmful products (mayonnaise, ketchup, “fast food”, alcohol, etc.);
- eat more fiber – fresh fruits and vegetables.
Balanced nutrition, in the first place, reflects the correspondence of the calorie content of food to how much energy a person spends, how actively he moves. By changing the balance of the main components of food (carbohydrates, proteins and fats), you can build a proper diet. An important role in the healthy diet menu is played by the natural, initial compatibility of products. This can be found in the article on separate nutrition.
Where to start proper nutrition
There are no special secrets in how to switch to proper nutrition. And most importantly – healthy food does not require additional financial expenses, excessive for the family budget. Healthy foods do not have to be very expensive – it’s enough that they will be natural and fresh. The whole nuance is how these products will be prepared and consumed.
To begin with, prolonged heat treatment always “kills” the lion’s share of the benefits in any food product. Therefore, it should be minimal. Do not forget that fried food, firstly, is not healthy for the stomach a priori, and secondly, it is harmful due to contact with the fats in which it was cooked – even fresh fat “for one frying” is harmful, and Reusable “gives” carcinogens! One of the best cooking methods for today is a double boiler.
Food products representing all food groups (from greens and fruits to beans and oils) are required in the diet . The percentage of them can be determined by your taste preferences and characteristics of the organisms of family members, but the diversity and coverage of the entire spectrum is a requirement that is indispensable for the full supply of vitamins to the human body.
Regularity and accuracy in time in meals is the key to a clear “work” not only of the gastrointestinal tract, but also of the whole system. Nutrition by the clock, ultimately, regulates sleep, the nervous system, normalizes the state of blood vessels and pressure.
A minimum of salt, sugar restriction, control of buns and cakes , replacement of fizzy drinks with herbal tea or compotes – it’s easier to get used to all this than you think. For 21 days, the human body is completely rebuilt, including in terms of taste preferences.
Snacks in proper nutrition will also undergo a change. Firstly, it is better to forget about the frequent use of buns, cakes and other flour, sweet products. According to proper nutrition, it is better to spend breakfast with porridge, banana, kefir, etc., and put the bun, cake aside. In addition, during the day everyone loves to “carry” cookies and sweets around the office, which also leads to the use of excess calories, which eventually accumulate in such quantities that they are not burned and stored in fat folds. No one says that you need to completely limit yourself from eating “snacks”, but you need to learn how to control their quantity and allow yourself strictly before lunch.
For late dinner, proper nutrition advises cooking meat and a green salad. Meat protein remains one of the most useful and almost indispensable ingredients, and carbohydrates can be obtained not only from pasta, rice and buckwheat, but also from vegetables. In addition, vegetables contain fiber, which will improve the digestive tract.
The main law of healthy eating
The main principle of a healthy diet is balance. Starting with the elementary ratio of calories consumed by us and our physical activity and ending with a reasonable balance of foods from different groups, and not just eating those that “like”.
As an example, neutral and included in most diet blocks. A couple of days on apples for the body is very useful, a week is already harmful, because a person stops receiving fats and other components that are absent in apples. The second example is aromatic butter. Fat in its purest form. His irrepressible consumption is not just obesity, but also liver problems. A thin layer on a morning toast is a charge of energy and strength needed to start a productive day. Healthy eating – healthy living!
Calories must be expended!
This does not mean that you can eat low-calorie fruits and lie in bed all day. The result will not be liked – the skin will acquire a color resembling simirenki apples, but there will be no strength at all. Active movement not only trains muscles, but also normalizes the functions of internal organs. Don’t want to go to the gym or do the cleaning? Just dance, as in youth – at home, spontaneously, for yourself! The benefits of proper nutrition will always be inferior without normal physical activity.
Variety in food should be!
At the beginning of their journey to a healthy lifestyle, many are interested in a list of foods for proper nutrition. This is not quite the right step. It will be easier to find out the list of harmful products and exclude them in whole or in part. Most professional athletes eat the exact same foods as everyone else. The whole secret is the balance of ingredients, crushing meals, and cooking methods.
Do not say that you do not like something – just try to cook this product differently! Bad beans? Do not cook it in borsch, but cook it in a double boiler with oriental spices: turmeric, a mixture of peppers, and a scattering of herbs. Read one of our recipes and it will immediately become clear to you – it is delicious!
All food groups must be present in the diet. Porridge made from cereals. Fresh greens. Meat and fish, not chicken wings from the nearest fast food. Do not like boiled or steamed? Bake in the oven! Vegetables, fruits, fresh and unsalted nuts (not those that are “for beer”), vegetable oils and animal fats (but not spreads!). Eggs, including quail. Dairy spectrum – and certainly fermented milk products (kefir or fermented baked milk, sour cream in moderation).
But mayonnaises and other shop sauces, ketchups and bags of “quick” soups are not a variety, but a slow “spoilage” of the body. First for the stomach and other organs, then for the nervous system and performance.
Proper nutrition is the key to health!
This complex word is just called fats, carbohydrates and proteins. Their correct balance is the main rule of a healthy diet. Fat energies give strength, protein builders trigger internal metabolic and other processes, smart carbohydrates feed not only the brain, but also the stamina of the body as a whole. And only balanced into a single food system, they are able to make a person energetic, healthy and cheerful.
An approximate menu of proper nutrition for a week
Information on proper and healthy nutrition for a week is very widespread on the Internet, but it should be understood that proper nutrition is a healthy lifestyle that is not observed for any specific period of time, but every day throughout the entire time. A sharp change in diet towards healthy eating can be a serious stress for the body. In addition, you need to remember about physical activities, which allow you to burn excess calories accumulated per day and do not allow the body to stagnate, help improve blood circulation, the digestive tract and the cardiovascular system.
It is not quite problematic to observe and plan the correct diet for a week, but it is absolutely necessary to draw up a daily plan! And if you cope with the task for the day, then within the framework of the week there will be no problems.
An approximate healthy diet for a day or a proper diet scheme:
- Breakfast. In the morning you need to eat something light, but high-calorie, so that there is enough energy before lunch and you do not go cotton at work for half a day. For this, oatmeal or other porridge, granola, cheese, fruit, for example, are excellent. Try to make breakfast varied; every day, eating the same thing will be problematic.
- Snack. Unsweetened fruits (bananas are also quite suitable for those who train in the gym), vegetables, kefir.
- Dinner. For lunch, you must eat something meat: fish, pork, beef, chicken, etc. And do not forget to add a side dish to taste! For example, Fried pork with buckwheat porridge is suitable .
- An afternoon snack . In an hour or two after lunch, you will definitely want to have something to eat and then kefir, low-fat yogurt, nuts, dried fruits or bananas will save us.
- Dinner. This meal should not be heavy. It is best if you cook some meat and a summer vegetable salad for it. Vegetables are generally better to eat every day, because they contribute to better digestion, are rich in fiber and vitamins.
- Before bedtime. Do not go to the fortuneteller, at this time many climb to the refrigerator and look for something to eat there. It is from such uncontrolled meals that extra pounds are added. Before going to bed, it is best to drink a glass of yogurt, fermented baked milk, eat low-fat cottage cheese, a vegetable salad with olive oil is also perfect.
It is important to note that proper nutrition for weight loss is almost the same as described above. It is clear that weight loss is a healing process that is best coordinated with specialists in this field, but the concept and scheme are unlikely to change.
In addition, it is important to understand that the diet, products and proper nutrition menu for people involved in sports will be significantly different from the above, because the body of these people consumes many more micro and macro elements, calories, etc.
As you can see, a healthy lifestyle and nutrition during this period are very simple to understand. The biggest problem is the rejection of your favorite “harmful” dishes. We hope that we answered the question of how to properly formulate proper nutrition and helped you in the formation of a healthy and vigorous life.