Healthy food recipes for everyone. Healthy food recipes. Principles of proper nutrition

Healthy eating- the key to a long life, and the child knows this. What do you need to do to live to be a hundred years old? Nutritionists assure that the secret of longevity is a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry in butter and completely eliminate margarine from your diet.

Avoid excessively salty foods.

Instead of milk, consume lactic acid products (kefir, yogurt, fermented baked milk).

Eat meat, fish and poultry freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.).

Eat a fresh vegetable salad or fruit salad every day.

Fresh vegetables

To follow the rules of a healthy diet, it is necessary to limit the consumption of the following foods: sugar, pickles, smoked foods, fried foods, fatty pork, pastry products, canned food and canned foods.

Of course, a complete rejection of “harmful” foods will require a huge amount of willpower, and it’s not a fact that the efforts will be justified: if a piece of cake lifts a bad mood, that’s okay. Stress is much more dangerous for the body than a cake that will help cope with it. Trying to live stress-free, in harmony with yourself is another important rule that shapes our healthy lifestyle.

Don’t forget to eat (preferably daily) all kinds of cereals. They are the main “healthy” product with which it is better to start the morning: it is both tasty and healthy. There is a lot in cereals fiber(which is necessary for proper digestion), minerals And B vitamins, which support our nervous system. In conditions of constant stress, porridge is the best sedative! Cereals are “long” carbohydrates; they will provide the body with satiety and energy until lunch.

Eat right and the results will follow!

Preservation perfect health and excellent health is impossible without proper nutrition. Both doctors and representatives of unofficial medicine advise consuming healthy and natural products. A healthy lifestyle and poor nutrition are simply two completely incompatible concepts. And in order to count yourself among those who care about their own health, you should not only monitor what is present in the daily menu, but also have a clear idea of ​​how certain food groups affect the body.

Vegetables are present in literally every healthy nutrition menu. This group of products includes not only fruits, but also roots, leaves, and tubers. There are fruits that are biologically classified as berries, but, due to their taste and characteristics, are actually classified as vegetables. One striking example is tomatoes.

Any vegetables grown exclusively in a natural way have health value. They are vital for humans. Without them, the full functioning of cells, organs and tissues is impossible. This is due to the fact that they contain:

• trace elements and minerals;
• a small amount of vegetable protein;
• dietary fiber - fiber;
• vitamins.

The benefit of fiber for humans is that it promotes natural cleansing of the body. Against the background of a deficiency of this substance, decomposition products with toxins begin to accumulate first in the intestines, and then in other organs.

The list of vegetables that can be included in the usual diet is determined by which of them are most accessible. In our latitudes these are:

Carrot

It is a valuable source of carotene - vitamin A, has high nutritional and antioxidant properties, helps stimulate digestive processes and improve the quality of blood.

Cabbage

The most useful varieties are considered to be cabbage and broccoli. Cabbage contains a high concentration of fiber, several dozen microelements and vitamins. The vegetable crop is highly valued by doctors because it cleanses the blood of harmful cholesterol, resists the development of malignant tumors, and increases the protective functions of the immune system. Cabbage is no less valuable for dietary nutrition.

Garlic and onion

Champions in the number of phytoncides that have a positive effect on the immune system. These vegetable crops increase the body's resistance to bacteria, viruses, and toxins.

Tomatoes

Plant products, supporting all the vital functions of the body, also have a therapeutic effect and help in the treatment of dysfunctions, disorders of organs and systems. Their use on a regular basis allows you to resist the development of many pathologies and diseases.

Natural, fresh, unprocessed fruits are of great value for the endocrine, cardiovascular, and digestive systems. They also contain a large amount of fiber and also normalize weight indicators. Fruits have a similar composition to vegetables and are an integral part of the diet.

The greatest value for a person is:

Apples

Rich in pectin, iron, fiber. The multicomponent composition has endowed this fruit with the ability to stimulate the process of natural elimination of harmful cholesterol and toxins, have a positive effect on intestinal motility, and reduce weight if consumed regularly.

Bananas

A natural source of natural carbohydrates, fructose and potassium.

Avocado

Contains unsaturated fats, microelements, vitamins, has an anti-carcinogenic effect, stimulates the process of collagen production, and, therefore, promotes rejuvenation of the body.

Fruits, according to the recommendations of doctors and nutritionists, should be present in the daily menu, since they support the normal function of the gastrointestinal tract, vascular and nervous systems, and prevent many diseases. However, when choosing these products, you should give preference to those grown in ecologically clean regions, without the use of synthetic and chemical stimulants.

They have properties similar to vegetables and fruits, with the exception of the composition, in which vitamins, nutrients, and microelements predominate, and the amount of fiber is not so high. They are natural antioxidants that regulate metabolic processes in the body, have a great taste and are a product that can be consumed as an independent dish.

There are many berries that are useful for humans, including strawberries, cloudberries, cherries, sea buckthorn, raspberries, grapes, blueberries, black currants, game, cranberries, and bird cherry. There are berries that are used as medicines and raw materials in the pharmaceutical industry for the production of herbal preparations.

Beans

They contain complete plant protein, fiber, vitamins, antioxidants, and microelements. Legumes do not contain harmful fats, but due to the presence of special substances, which, according to scientists, effectively resist the process of formation of abnormal cells, which subsequently form cancerous tumors.

The fiber present in them cleanses the digestive tract of undigested food residues and toxins. Since legumes belong to the category of “complex” carbohydrates, they are digested rather slowly, but they saturate the body with a large supply of nutrients and provide it with energy for a long time.

Nuts

Rich in iron, protein, zinc, carbohydrates, chromium, vitamins C, E and B, they are hard-skinned fruits containing kernels that can be eaten plain or used in a variety of dishes. Distinguished by their excellent taste, nuts can give you a feeling of fullness almost immediately after consumption and are a ready source of energy.

Nuts are not just a tasty and nutritious treat, but also an excellent therapeutic agent in the fight against various ailments. It is especially useful to eat chestnuts, walnuts and hazelnuts, cashews, peanuts and almonds.

A natural source of many valuable components and glucose. Collected in ecologically clean areas, prepared without the use of heat treatment, it has an antibacterial, immunostimulating, restorative, and tonic effect. This natural medicine is recommended for use for vascular disease, digestive disorders, and anemia.

Fish

Contains omega fatty acids, protein, phosphorus, has a beneficial effect on blood circulation, strengthens the immune system, helps increase the concentration of cholesterol beneficial compounds, and is a product of high nutritional value. The most useful fish is from the salmon family.

Green tea

The drink, obtained by brewing the leaves of a tea bush, is a natural antioxidant containing minerals, polyphenols and vitamin C. It has a beneficial effect on all organs and systems, and with regular use reduces the risks of strokes and stone formation. People who drink it constantly are less likely to suffer from heart and liver diseases, and are less susceptible to caries and cancer.

Olive oil

A natural remedy to combat high cholesterol. The olive oil obtained as a result of the first pressing contains components such as oleic and linoleic acids, vitamins D, K, E, as well as many trace elements. Thanks to this composition, it is a scientifically recognized preventative against cancer.

Wholemeal baked goods

The main feature of unprocessed flour is that it does not contribute to excess weight gain, since it contains complex carbohydrates. In addition, it preserves almost all the beneficial substances and vitamins that are present in cereals. Bread and other products made from such flour reduce the risk of developing diabetes, vascular pathologies, and digestive diseases.

Food is considered healthy if it has an optimal balance of plant foods, fats, which are healthy acids, and dietary protein. Knowledge about the valuable qualities of a particular food helps you choose a diet that will meet the needs of people involved in sports or suffering from any illness. Having information about the benefits and harms of a particular product, you can easily determine which ones will help maintain health and which, on the contrary, you should stop using.

White cabbage salads are an excellent solution for those who want to diversify their diet. This vegetable has an excellent cleansing effect and fits perfectly into the diet menu.

The main ingredient is fresh cabbage, which any housewife always has on hand. However, all other products included in the dishes can be found in your kitchen, and if not, buy them at the nearest supermarket.

After you start using the recipe, you will be able to almost completely restore your vision, and the skin on your entire body will become smooth, and the hair on your head will become thicker. And what’s most surprising is that gray hair will also begin to disappear!

And the composition of this miracle recipe is as follows:

200 ml of flaxseed oil, - 4 lemons the size of a large egg, - 3 heads of garlic of the same size, - 1 kg of honey.

The uses of apple cider vinegar are already well known. Only if you are not familiar with them yet, read on. You will be happy to know that it can replace daily cleaning, cooking, and beauty items.
Benefits of beauty and hygiene.
1. Facial cleanser and toner.
Thanks to its natural antibacterial properties, apple cider vinegar is an excellent facial cleanser. Simply dilute it with water and apply to any stains.

Kishmish grapes - description of varieties, where they grow and what they look like

Kishmish grapes belong to the dessert and table varieties of dense, juicy, seedless berries. Where it grows: in the southern regions of Russia, and if agrotechnical conditions are met, it is grown in the North and in the central part. Kishmish has different varieties with special characteristics and taste qualities, which are used in cooking and winemaking.

These Italian Turkey Meatballs are flavorful and juicy! This recipe is breadcrumb-free, gluten-free, dairy-free, and super easy to make with just 8 ingredients in less than 30 minutes! Meatballs can be cooked in a frying pan or baked in the oven!
Ingredients.
Turkey meat 500 grams.
1 beaten egg.
1/2 Cup of tomato sauce.
1/2 teaspoon sea salt.
1 tsp. freshly ground black pepper.
1/2 teaspoon garlic powder.

Calorie content of Golden Lily sweets per 100 grams is 500 kcal. In a 100-gram serving of sweets:

2.5 g protein; 28 g fat; 62 g carbohydrates.

The composition of the treat is represented by sugar, whole sweetened condensed milk, vegetable fat, deodorized vegetable oils, emulsifier, antioxidant, corn syrup, sugar syrup, whey powder, cocoa powder, lecithin and salt.

Candy Golden Lily calorie content in 1 piece.

The calorie content of one Golden Lily candy is 45 kcal. In 1 piece sweet product:

Regis Trigel, the chef of Brasserie Most, one of the most expensive restaurants in Moscow, said that the sauce is the key to the whole dish; if the sauce is successful, then the dish itself is successful. According to the chef, Greek salad dressing should always work! You need to prepare the dressing in advance for any dish, unless, of course, you intend to use ketchup or mayonnaise from the supermarket.

The sauce is the key to the whole dish; if the sauce is successful, then the dish itself is successful

Dietary waffles are made very quickly, they turn out tasty and crispy. If you are on a strict diet, then you can replace oatmeal with oat bran, add not 2 eggs, but 3 whites. You can decorate diet waffles in a multi-baker with honey or your other favorite sweetener. Add fresh berries and fruits.

From the quantity of ingredients presented below you get 2 Viennese waffles, for one person this is enough, the waffles are very filling, but for two it is better to make a double portion.

Dietary waffles in a multi-baker are prepared simply and easily, using only two ingredients as a basis.

Greetings to all my blog subscribers and readers! Today I want to tell you how you can prepare very simple, healthy and incredibly tasty salads from fresh cabbage.

I really love this snack. Moreover, when young and juicy heads of this vegetable begin to be sold at the market, fate itself dictates that this fruit be included in the diet.

There are a large number of recipes for preparing this dish. Well, probably because cabbage has won the hearts of many people and various dishes are made from it. I suggest looking at proven cooking methods.

And before we begin, I would like to say a few words about the usefulness of the vegetable:

Latte without sugar (the calorie content of the drink when using 2.5% milk is no more than 93 kcal) is a popular coffee drink in Europe. Unlike cappuccino, latte according to the classic recipe is prepared from 1 portion of espresso (30-50 ml) and 4 portions of milk, as a result of which the drink has a pleasant sweetish creamy milky taste and low strength.

In modern coffee shops, a variation is more common, in which 80 ml of espresso (2 servings) and 4 servings of milk (120-150 ml) are used. This drink has a strong strength and is suitable for lovers of coffee and milk mixtures, decorated with abundant foam.

Nutritionists believe that turkey is the ideal meat. It does not contain cholesterol, does not cause allergies, and is very nutritious. Indylight turkey thigh fillet is red meat from the thigh, without excess skin and fat, from a reliable manufacturer. The quality of meat is greatly influenced by the feed on which the birds are raised. The manufacturer claims that their birds are fed grain from their own farms. Product quality control is carried out at all stages of production from grain growing, egg incubation, to packaging of finished products.

Calorie content of thigh fillet Indylight

The calorie content of Indylight thigh fillet is 150 kcal per 100 grams of product.

As a rule, stewing is the most gentle way of cooking. And if you use an oven for this, the cooking technology is simplified as much as possible!

Ingredients:

Chicken fillet - 300 g, small zucchini, bell pepper - 1/2 piece, onion - half, broccoli + carrots - 100 g, cherry tomatoes - 100 g, champignons - 100 g, olive oil - 2 tbsp, garlic , paprika, spices, Provencal herbs - to taste⠀

Preparation:

73*9. 21*115. 42.

The recipe is just a poem.

Ingredients:
530 g (4 medium sized) nectarines.
240 g unsweetened low-fat yoghurt.
80 g dry roasted almonds.
Stevioside to taste.
3 large eggs.
0.5 tsp. almond extract (essence).
1 tsp. vanilla extract (essence).
A container lined with cling film.

What is the calorie content of baked potatoes, what dietary properties does it have? All this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

Proper nutrition is the key to health. But how to eat properly in today's high prices?

Is it possible to create an inexpensive healthy food menu for weight loss for a month, a week, a day, and what products are best suited for this?

Healthy and proper nutrition is not just a list of rules, but a way of life. This is exactly what every person’s attitude towards proper food should be. How to improve yours?

Healthy eating rules:

1. Stick to your diet: eat 5 times a day and at regular intervals;
2. Reduce food portions to 300-400 g in main meals and 100-150 g in intermediate meals;
3. Do not overeat - food should satisfy hunger and not burden the stomach;
4. The last meal is 3 hours before bedtime;
5. Maintain a balanced diet - the ratio of fruits and vegetables to other foods is 50 to 50;
6. The main method of cooking is steaming and boiling foods;
7. Increase the amount of drinking water consumed to 2000 g per day;
8. Reduce fats and carbohydrates in your diet;
9. Eliminate alcohol and fast food.

The whole benefit of following such rules is to improve your health, activate your body’s functioning and maintain a constant positive mood. If stress bothers you, try to normalize your diet and the results will not be long in coming.

What you should avoid to normalize your diet:

• Constant snacking;
• Eat dry food;
• Reluctance to have breakfast;
• Insufficient;
• Eating unhealthy food.

Natural laziness and self-indulgence are the main problem of humanity. If you want to avoid this, start with proper nutrition!

Inexpensive products

The list of foods suitable for a healthy diet is quite extensive: fish, seafood, fruits, vegetables, whole grains and meat. In modern conditions it is difficult to get all healthy products. No problem! Cheap, cheerful and healthy eating is quite possible! Just use the knowledge.

Vegetables

Among the healthy cheap vegetables, there are several: cabbage, radish, carrots, and onions. Familiar, affordable and economical, and most importantly healthy products.

Health benefits of vegetables:

• Cabbage is the main source of vitamin C and calcium for the body;
• contains beta-carotene and pectin, which have a positive effect on the processes of digestion and rejuvenation;
• Beets contain betaine (which makes them red) which helps and improves the functioning of the cardiovascular system;
• – a storehouse of vitamins PP, A, B, B2, inulin and phytoncides responsible for intestinal microflora and protection against cancer;
• Radish contains a large amount of potassium and phosphorus, vitamins B and PP, which normalizes the functioning of the nervous and cardiovascular systems.

A special niche is occupied by the use of peas and beans, which contain a large amount of animal-like protein, which provides a number of advantages: they are easily digestible and can replace meat for vegetarians.

Fish

Seafood and fish are considered a luxury in some ways (just look at the prices), but there is also an inexpensive, very healthy option - herring. The main advantage of fish is the presence of polyunsaturated fatty acids, better known as.

Although herring is not a red fish, which is famous for its Omega-3 content, the amount of these fatty acids is no less. But there is one trick - the level of Omega-3 in artificially grown herring is very low, so be interested in the origin of the fish.

To replenish calcium and phosphorus reserves, sprat and other small fish that can be eaten with bones are suitable.

Meat and eggs

The main healthy type of meat is chicken. Raw chicken breast, phosphorus, chromium, magnesium and other beneficial trace elements. But the most remarkable thing remains the quantity and quality of protein, the consumption of which regulates all processes in the human body.

A special group consists of meat by-products - liver, heart, kidneys - everything from the animal's body except the meat itself. Such products contain optimal proportions of minerals and vitamins for the organs of the body, because when they themselves were alive.

Dairy

Among the wide variety of dairy products, the most beneficial for a healthy diet are yogurt, kefir and cottage cheese, preferably low-fat.

Beneficial properties of dairy products:

1. Easy to digest;
2. Contain mycobacteria (up to 10 million per 100 g of product), which ensure the process of food digestion;
3. Low in calories.

In order not to overload the body and supply a sufficient amount of energy, low-fat dairy products such as yoghurt are very helpful, and kefir promotes cell regeneration.

Bread, chocolate and other products

The list of useful cheap products can be supplemented with several items:

• – contains almost all minerals and trace elements, and the calorie content of 100 g is on average 170 kcal;
• Whole grain products – pearl barley, buckwheat, oatmeal and millet cereals;
• (at least 70% cocoa) – an excellent stimulating and invigorating snack;
• Rice is a great alternative, but choose only dark rice (the lighter the rice, the less healthy it is);

How to create a menu for the week

Drawing up a menu for a healthy diet throughout the week should be accompanied by a number of actions:

1. Choose only healthy foods and dishes;
2. Pay attention to their quantity in products;
3. Follow the rules of healthy eating.

The menu may turn out to be quite monotonous, but it will cover the losses and inconveniences incurred.

Menu schedule for every day

We offer a schedule of ready-made inexpensive healthy food menus for every day of the week, based on which you can prepare your own dishes and create a weight loss diet to your liking:

Monday

• Breakfast– rice, vegetable cabbage salad, tea;
• Lunch– a glass of kefir;
• Dinner– boiled herring, salad with radishes, dried fruit compote;
• Afternoon snack- apple;
• Dinner– vegetable stew, boiled chicken breast, tea, rye bread.

Tuesday

• Breakfast– buckwheat porridge, low-fat cottage cheese, coffee;
• Lunch– banana;
• Dinner– , in olive oil, tea;
• Afternoon snack– a glass of kefir;
• Dinner– radish and cabbage salad, rice, yogurt.

Wednesday

• Breakfast– , apple, yogurt;
• Lunch– 100 g of cottage cheese;
• Dinner– boiled herring, vegetable soup, tea;
• Afternoon snack– 50 g walnuts;
• Dinner– steamed chicken, cabbage salad, dried fruit compote.

Thursday

• Breakfast– scrambled eggs from 2 eggs, rye bread, fresh carrot juice or tea;
• Lunch– banana;
• Dinner– rice, stewed vegetables, water;
• Afternoon snack– 100 g low-fat cottage cheese;
• Dinner– , vegetable soup, yogurt.

Friday

• Breakfast– rye toast, cabbage or beet salad, coffee;
• Second breakfast – apple;
• Dinner
• Afternoon snack– 50-70 g dark chocolate;
• Dinner– stewed vegetables, rye bread, boiled chicken breast, tea.

Saturday

• Breakfast– scrambled eggs from 2 eggs, green salad with olive oil and herbs, yogurt;
• Lunch– banana;
• Dinner– buckwheat porridge, vegetable soup, rye bread, tea;
• Afternoon snack– a glass of kefir;
• Dinner– baked chicken breast, vinaigrette, dried fruit compote.

Sunday

• Breakfast– oatmeal, 2 boiled eggs, coffee;
• Lunch- yogurt;
• Dinner– steamed herring, vegetable salad, tea;
• Afternoon snack– 50-70 g dark chocolate;
• Dinner- vegetable soup,

Proper healthy eating is not a diet, as many may believe, it is a way of life that each person must come to on his own and decide what is more important to him: temporary pleasure or a healthy body throughout life. Following the principles of proper nutrition, as well as a healthy lifestyle in general, is self-discipline, especially at the beginning of the journey to changing old habits.

The fact is that the food we were used to before is a relic of Soviet times. Due to the lack of food, our ancestors managed to “make candy out of s***,” as my mother says :) What food is essentially for the body is a source of energy and nutrients that we need for life. And the process of nutrition is a means to obtain this energy and nutrients.

We need food to replenish building material, develop immunity and a stable psychological state, to maintain life in general. In order for us to get everything we need from food, it must be balanced and varied. Because a person cannot live, for example, on apples alone, despite their benefits. Eating apples alone for several weeks will cause your immunity to become very weakened, sudden weight loss will occur, your skin will lose its elasticity, the first signs of anemia and other signs of protein and calorie deficiency will appear. That’s why variety and knowledge of the required number of calories per day for you personally are so important in proper healthy eating. Proteins are just as important as carbohydrates and fats. Each product has its own unique chemical composition and not one product can fully satisfy the needs of our body. This means that you should not exclude any food group from your menu and each meal should include proteins, carbohydrates, and fats. And remember that you should not go hungry under any circumstances, even if everyone went on some kind of diet and lost weight. You will not bring any benefit to your health, but it is very possible that it will cause harm.

From this it follows that proper healthy nutrition is a complete, balanced diet that ensures normal development and vital functions, healthy growth and improved health. In which you will not starve, but on the contrary, you may discover new tastes for yourself. But in order to start eating right, you will have to give up “wrong” (“bad”) foods and habits, and learn to eat according to a schedule. At first it may seem like it's all too complicated. Yes, it may be like this at first (it depends on your current habits), but the result will not leave you indifferent. You will feel and look much better. If you are overweight and have long wanted to get rid of it, while maintaining your health, then switching to a healthy, balanced diet is your first step towards an ideal and healthy body.

Basics of proper nutrition.

Nutrition pyramid

The pyramid, which is shown in the figure, perfectly shows what should prevail in your daily diet and what should be limited in consumption.

The foundation of a healthy lifestyle is physical activity. And this doesn’t have to be a visit to the gym; choose your sport, which will not only maintain your figure, but also bring pleasure. It could be dancing, Pilates, yoga, swimming, weight lifting, martial arts, etc., the main thing is that you enjoy it.

Daily diet

The basis of proper nutrition is whole grain bread and pasta, rice, oatmeal, beans, and nuts. They are rich in fiber, minerals, vit. group B. Almonds, for example, are rich in vit. E. These foods provide us with complex carbohydrates, which are an important source of energy for us. And if you eat pasta without adding vegetable oil, any sauces and cheese, then there will be no harm to your waistline and you will not be overweight. There is no need to completely limit the oil, for example, 1 tbsp. Olive oil per day will be enough.

There are also fruits and vegetables. Vegetables provide us with vitamins and protein, while being low in fat. Fruits are also an excellent source of vitamins, especially vit. C and again practically do not contain fat. Vegetables and fruits can be consumed in any form - in the form of juice, fresh, dried, frozen.

4-5 times a week

3-4 times a week

Above are dairy products (milk, kefir, yogurt, cheese) and eggs. Everyone knows that dairy products are rich in calcium and also provide our body with protein and vitamin. AT 12. When choosing dairy products, you should pay attention to fat content. It is better not to take high-fat products, as well as low-fat ones. For example, 1.5% and 2.5% fat content for milk or kefir will be enough. Low-fat varieties are lower in saturated fat, cholesterol and calories.

1 time per week

And of course, here we see sweets, and this also includes oils. These products are high in calories. Their consumption should be limited, but not completely abandoned.

This pyramid is worth sticking to, and it shows well how varied your diet should be. And on an improvised “pizza” made from food (picture below) it is clearly clear what and how much should be included in the daily diet. With such a healthy, balanced diet, there is no question of going on a hunger strike, and your figure will be pleasing to the eye.

Example of a daily diet

Basic principles of proper nutrition:

• Water - you need to drink enough water daily, approximately 35 ml per 1 kg of body weight. Thirst is often confused with hunger, so if you think you're hungry, try drinking a glass of water first.

• Stop drinking food if you have such a habit. It is better to drink water 20-30 minutes before and after meals.

• Breakfast - in no case should you neglect the first and very important meal of the day. But it should not be coffee with cookies, but oatmeal, porridge (except semolina), egg dishes, cottage cheese, etc.

• The number of meals does not have to be 5 or 6, but at least 3 (breakfast/lunch/dinner), and you should pay attention to the portions. If you eat often, with an interval of 2-3 hours, then the portions should be small. Be sure to chew your food thoroughly and take your time.

• Snacks: fruits, kefir, unsalted nuts, cottage cheese, vegetables.

• Last meal 3-4 hours before bedtime.

• Eat as many vegetables as possible (especially in season), raw and cooked without frying in oil.

• Approximately 50-60% of your diet should be vegetables, fruits, beans, whole grains, nuts. You need to be vigilant with nuts; it’s easy to eat more than necessary and not notice it; a handful a day is enough.

• Try to include protein in every meal. Most carbohydrates for breakfast and lunch, mostly protein for dinner. Limit simple carbohydrates (sugar, sweets, rolls, honey) or avoid them altogether.

• Saturated fats (animal, solid vegetable fats) should make up 1/3 of all fats received per day, the remaining 2/3 are unsaturated (liquid) fats.

• Do not reduce your daily calorie intake to critical levels. A minimum of 1200 kcal to maintain the functioning of our female body. Go lower and your metabolism will only slow down (I will definitely write a day, taking into account your preferences: lose weight/gain weight/maintain weight). Daily calorie intake should not exceed their consumption, otherwise hello fat on the stomach and thighs.

• Exclude: mayonnaise, chips, fried potatoes and french fries (if you really like potatoes, you can replace them with mashed chickpeas, or baked potatoes or in their jackets), carbonated drinks, packaged juices (there is no benefit from them), sweets (cookies, cakes, jam ), baked goods (pies, buns, white bread), fast food, sausages and smoked meats, margarine. Periodically, for example, once a week or two, you can eat something that is forbidden. A slice of dark chocolate in the morning is also not forbidden.

• Choose foods that you can imagine growing or running around with. Get into the habit of reading labels and you may discover a lot about the products you've come to trust.

• Replace premium pasta with pasta made from whole grain flour, and the same goes for bread.

• Sauces are very high in calories, they can be replaced with sauces based on vegetable oils, low-fat sour cream, natural yogurt + lemon juice and herbs. Just as tasty, but there will be more benefits. In salads, salt can be replaced with lemon juice.

• Moderate alcohol consumption, it is better to avoid it altogether. I don’t think it’s worth even talking about smoking and how quickly the skin ages from this addiction. If you have all these bad habits, quit them without regret. I was like that myself, I didn’t notice how dabbling in cigarettes grew into a serious addiction, which was not very easy to get rid of, but if you want, then everything will work out.

• Cooking: boiling, steaming, grilling, stewing, baking in the oven and frying in non-stick dishes without oil.

It is very important, if you decide to take the path of a healthy lifestyle, not to bring everything to complete fanaticism - not a step to the right, not a step to the left, no liberties or concessions for you. When, if there is no “right” food nearby, you would rather not eat all day and faint than eat something harmful. Don’t take it to the point of absurdity, proper healthy eating is a lifestyle and it will last for a long time, if not forever. This is not a diet for a couple of weeks, so approximately 10-20% of your daily diet can be allowed to be eaten from the “forbidden”)) of course, if you are happy with your figure. The principles of proper nutrition described above should be adhered to, and not blindly followed. If you push yourself into strict limits, you will have breakdowns and perhaps you will simply give up on this idea of ​​proper nutrition and will oppress yourself for it. Everything should be approached wisely. Start watching what you eat, your daily caloric intake and your body weight. Analyze what you eat now. Change your attitude towards food. Food should be treated as a necessary “fuel for life.” What fuel you choose determines how your body will work and how you will look in general. After all, a healthy balanced diet combined with