You can stay healthy, attractive and young. To do this, it is sometimes enough to adjust the daily diet. Proper nutrition will not only tidy up the figure. A competent and careful approach to one's own health through rational menu planning will help get rid of problems with the skin, nails, hair and, ultimately, self-esteem.
The basic principles of proper nutrition for weight loss
By good nutrition, it is customary to hear following a rational menu. Every day the body should receive the required amount of minerals, proteins, vitamins, fats and complex carbohydrates. Unfortunately, the rejection of too late breakfast and dinner, fast food snacks neutralizes the benefits of even the most valuable products. To avoid this, you must adhere to the rules of rational nutrition.
Menu of the week: good nutrition for women
It is recommended to drink at least 1. 5 liters of pure water per day. Now it's very simple. You can install a high-quality filter at home, you can order water in large bottles.
Every day it is better to start with a glass of clean water, which will normalize the metabolic mechanism and start the functioning of not only the gastrointestinal tract, but the whole organism.
It is very useful to eat cereals for breakfast, lunch should be as satisfying and varied as possible. Dinner should be as light as possible.
Important! The last meal should be moved 1. 5-2 hours before bedtime. This will allow you to find yourself the next day happy, fresh and rested.
A balanced menu must be established. However, it is not recommended to set strict restrictions, although you should not be zealous in the use of sweets either. In the right diet, there should be enough protein, fat and carbohydrates. Be sure to eat fruits and vegetables.
In addition, you need to prepare healthy snacks. The best analogues of sweets and fast food will be:
- candied fruit;
- honey;
- nuts;
- dried fruits.
Regardless of the time of day, smoked meats, fried and fatty treats should be discarded. Stewed, baked and boiled dishes will be more useful for the figure and health.
Another important rule of proper nutrition is adherence to the daily routine. The interval between meals should not exceed 4. 5 hours. Otherwise, avoiding overeating is nearly impossible. Leading nutritionists recommend eating at the same time. This will allow the stomach to get used to eating in a certain period, which significantly improves metabolism.
If you adhere to these principles for at least a week, you can feel your health improving every day.
Good nutrition: a menu for every day
Self-compiling a diet for each day of the week may seem difficult. For example, you can use the option below. An alternative option would be an image menu.
Monday
| First breakfast | oatmeal with berries or fruits (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrate |
| a cup of coffee | 20 calories | |
| Breakfast | 1 small apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrate |
| Having dinner | boiled fish (100 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrate |
| boiled rice (100 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrate | |
| afternoon tea | boiled chicken breast with steamed vegetables (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
| Having dinner | skimmed cheese | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate |
Tuesday
| First breakfast | oatmeal with berries or fruits (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrate |
| unsweetened tea | 20 calories | |
| Breakfast | cottage cheese 9% fat (70 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate |
| a teaspoon of honey | 95 kcal, 25 g carbohydrates | |
| Having dinner | chicken broth (200 grams) | 120 kcal, 6 g protein, 4 g fat, 16 g carbohydrate |
| salad of tomatoes, Peking cabbage, carrots and cucumbers, seasoned with lemon juice (100-150 grams) | per 100 g: 48 kcal, 1 g of protein, 3 g of lipids, 24 g of carbohydrates | |
| afternoon tea | Mint flavored tea | 20 calories |
| 1 kiwi | 61 kcal, 1. 1 g protein, 0. 5 g fat, 15 g carbohydrate | |
| Having dinner | 2 tomatoes | 50 kcal, 2 g protein, 8 g carbohydrates |
| boiled chicken fillet (200 grams) | 384 kcal, 30 g protein, 30 g fat, 0 g carbohydrates |
Wednesday
| First breakfast | oatmeal with berries or fruits (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrate |
| cup of light coffee | 20 calories | |
| Breakfast | 2 small oranges | 80 kcal, 2 g protein, 16 g carbohydrates |
| Having dinner | cottage cheese casserole (100 grams) | 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrate |
| afternoon tea | stewed vegetables with chicken breast (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
| Having dinner | cottage cheese with a minimum fat content (200 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate |
Thusday
| First breakfast | Milk Hercule 2. 5% fat (50 grams) with raspberries or strawberries (100 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrate |
| Breakfast | light natural yogurt without flavorings or additives (100 grams) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates |
| small spoonful of honey | 95 kcal, 25 g carbohydrates | |
| a cup of unsweetened organic coffee | 20 calories | |
| Having dinner | potato soup with herring (250 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrate |
| afternoon tea | cucumber and tomato salad with 15% fat sour cream dressing (200 grams) | 60 kcal, 4 g fat, 7 g carbohydrates |
| Having dinner | 2 cucumbers | 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates |
| chicken breast (200 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
Friday
| First breakfast | 1 cucumber | 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates |
| mashed potatoes (200 grams) | 88 kcal, 28 g fat, 1. 7 g protein, 15 g carbohydrates | |
| 1 hard-boiled egg | 160 kcal, 12. 9 g protein, 11. 6 g fat, 0. 8 g carbohydrate | |
| Breakfast | 2 kiwi fruit | 122 kcal, 2. 2 g protein, 1 g fat, 30 g carbohydrate |
| unsweetened green tea | 20 calories | |
| Having dinner | rice and mushroom soup (250 grams) in combination with any hard cheese (30 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrate |
| afternoon tea | Casserole of cottage cheese with raisins (250 grams) | 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrate |
| Having dinner | seaweed (100 grams) | 5. 5 kcal, 0. 9 g protein, 0. 2 g fat, 3 g carbohydrate |
| pollock cooked in the oven or on the grill (200 grams) | 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates |
Saturday
| First breakfast | three egg omelette | 154 kcal, 12 g fat, 11 g protein, 0. 6 g carbohydrates |
| a cup of coffee without sweeteners | 20 calories | |
| Breakfast | a few small fruits, such as an apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrate |
| a bottle of fat-free kefir (250 ml) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates | |
| Having dinner | boiled fish of low-fat varieties (100 grams) | 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates |
| boiled rice (100 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrate | |
| afternoon tea | salad of prawns, herbs and fresh vegetables (200 grams) | 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates |
| Having dinner | fat-free cottage cheese (250 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate |
Sunday
| First breakfast | oatmeal on water (150 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrate |
| unsweetened herbal tea | 20 calories | |
| Breakfast | 1 banana | 90 kcal, 1. 5 g protein, 21 g carbohydrates |
| 1 orange | 40 kcal, 1 g protein, 8 g carbohydrates | |
| Having dinner | boiled chicken or other poultry fillet (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
| casserole of vegetables (250 grams) | 107 kcal, 5 g protein, 8 g fat, 5 g carbohydrate | |
| afternoon tea | boiled shrimp (150 grams) | 95 kcal, 18. 9 g protein, 2. 2 g fat, 0 g carbohydrate |
| tomato juice (200 grams) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates | |
| Having dinner | steamed fish cakes (150 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrate |
| filling - boiled brown rice (150 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrate | |
| tomato juice (200ml) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates |
Warning! You can always treat yourself to baked apples with cottage cheese and honey, or a small slice of dark chocolate.
This menu of the week contains various dishes that are also suitable for vegetarians. They can be varied, including in the menu if necessary. It is recommended not only to follow the recommendations, but also to cook your own food according to your mood.
Menu for athletes: options for proper nutrition
The proper nutritional menu for athletes is slightly different from the standard version. The fact is that for the formation of muscle tissue you need a lot of protein. It is also important to enrich the athlete's diet with the carbohydrates he needs to generate energy.
Important! The sports diet, as a rule, is supplemented with special cocktails that are taken before or immediately after training.
Menu options
| First breakfast | rolled oats in 2. 5% fat milk with a spoonful of honey and 30 g of nuts | 550 kcal, 17 g protein, 27 g fat, 87 g carbohydrate |
| Breakfast | fat-free cottage cheese with a little sour cream | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrate |
| 1 apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 12 g carbohydrate | |
| Having dinner | ear (300 grams) | 135. 5 kcal, 9. 3 g protein, 4. 8 g fat, 14. 7 g carbohydrate |
| assorted vegetables without sauce (100 grams) | about 50 kcal, 1 g protein | |
| chop with cheese (100 grams) | 251. 8 kcal, 14. 8 g protein, 19. 5 g fat, 4. 2 g carbohydrate | |
| glass of fresh juice | 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates | |
| afternoon tea | some bananas | 180 kcal, 1. 5 g protein, 21 g carbohydrates |
| glass of apple juice | 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates | |
| Having dinner | fish cakes (200 grams) | 193. 2 kcal, 25. 6 g protein, 4 g fat, 13 g carbohydrate |
| Greek salad (200 grams) | 165. 6 kcal, 5. 8 g protein, 11. 8 g fat, 6. 4 g carbohydrate | |
| a glass of milk | 150 kcal, 2. 9 g protein, 3. 2 g fat, 4. 7 g carbohydrate |
Good food for the whole family
Making a weekly menu with the right healthy dishes will be a little more difficult, since many factors will have to be taken into account.
To make the diet truly valuable and correct, it is recommended to take into account:
- the level of physical activity of each family member;
- age;
- individual characteristics.
If the need to take age into account is quite understandable and explainable, then questions may arise with the degree of physical activity. For example, a man whose activity is associated with hard work and intense physical activity needs more calories than a woman. When the lifestyle is predominantly sedentary, it is recommended to exclude fatty meats and butter from the daily menu.
Taking into account the individual characteristics of each family member will help to avoid health problems. For example, someone in the household is being treated for gastritis. Hercules with a banana will be an ideal healthy breakfast. Oatmeal in combination with this sweet fruit provides an anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.
If one of the family members suffers from obesity, you should avoid harmful and high-calorie foods on the menu.
Regardless of individual characteristics, a full breakfast should be for every member of the family.
Important! After eating, a person should feel full or slightly hungry. The oversaturation effect is unacceptable!
When forming the weekly menu, it is worth considering: you should not cook every 7 days in advance. Only freshly prepared foods give the maximum benefit. This is especially true for pastries, salads and snacks.
Another important rule for drawing up a rational weekly menu concerns the kitchen, taking into account the number of people.
But almost any family will do:
- oatmeal, rice, buckwheat;
- boiled chicken fillet;
- assorted vegetables;
- fruit;
- muesli;
- kefir;
- fresh vegetable and herb salads.
Advice! It is important to combine good nutrition with physical activity. You have to dance, swim, walk, play sports, run, play as much as possible. It is worth giving up eating on the go, in front of the TV, a book or a computer. When eating, it is worth focusing primarily on the amount of food consumed. This approach ensures maximum satiety and avoids overeating.
To prevent harmful dishes from appearing on the family table, it is recommended to make a list of products for the week in advance. An example is shown in the table below.
Fresh vegetables |
|
| Onion | 6 medium pieces or 0. 5 kg |
| pepper | 0. 5kg |
| Garlic | 2 heads |
| Carrot | 7 pieces or about 600 g |
| Cauliflower | 0. 5kg |
| Broccoli | 0. 5kg |
| White cabbage | 1 fork or 2 kg |
| tomatoes | 1. 5kg |
| Potato | 2kg |
| aubergine | 2 rooms |
| cucumbers | 1. 5kg |
| Radish | 300 grams |
| Courgette | 3 medium sized pieces |
| Spinach | 0. 5kg |
| Dill, basil, parsley | 1 bunch |
Fruit |
|
| fresh berries | 0. 5kg |
| Bananas | 2kg |
| oranges | 1. 5kg |
| tangerines | 1kg |
| Apples | 1. 5kg |
| Grape seed | 600g |
Dried fruits and nuts |
|
| Almond | 200g |
| dried apricots | 200g |
| Grape | 200g |
| prunes | 200g |
Grocery store |
|
| Buckwheat | 0. 5kg |
| Pastry | 400g |
| groats | 0. 5kg |
| Muesli | 2 packs of 400g |
| Granulated sugar | 300 grams |
| canned olives | 1 box |
| Cinnamon | 1 bag |
| Vegetable oil | 200g |
| Seasonings for fish and meat | 1 bag |
Dairy products, meat, fish and eggs |
|
| cut of beef | 1. 5kg |
| Chicken breast | 6 items |
| Minced meat | 0. 5kg |
| Eggs | 30 pieces. |
| White fish fillet | 1kg |
| Red fish fillet | 1kg |
| Sour cream | 0. 5kg |
| Milk | 3 liters |
| Yogurt | 3 liters |
| Kefir | 3 liters |
| Hard cheeses | 200g |
| Butter | 200g |
| Low-fat cottage cheese | 1. 5kg |
Making such a list and following it will not only save you the hassle of coming up with a menu, but also the daily trips to the supermarket.