Proper nutrition: reviews. The program of proper nutrition. Correct breakfast, lunch and dinner

The program of proper nutrition is an indispensable thing for those who want to lead a healthy lifestyle. Balanced food intake allows you to feel better, be cheerful, active and more fun. This article describes the basic principles of proper nutrition. Following them, you will soon feel a surge of strength and energy.

Principle No. 1: a varied diet

Proper nutrition in summer, winter, spring and autumn - that's what a healthy person needs . Eat foods that match the seasons. For example, in summer berries and fruits are much more useful than in winter. Do not get hung up on those or other products. Food should be varied. Eat cereals, vegetables, fruits and berries. Products such as potatoes and beans contain starch, in other words, carbohydrates. In cereals contains a large number of nutrients that our body needs. Every day you need to eat dairy products. Do not forget about fish and poultry meat, dishes from them must be included in the menu.

The program of proper nutrition is a small portion of its volume. The optimal option is, for example, 100 grams of meat (fish or poultry to choose from), as many vegetables (rice or macaroni), a slice of cereal bread and fruit.

Principle number 2: the amount of fat is 1/3 of calories

For many, proper nutrition (feedback on the forums talk about this) is the basis of a healthy lifestyle. This should be striven for everyone. For a daily diet to be useful, you need to monitor the amount of calories consumed. As for fats, their quantity should not exceed 1/3 of the total number. It is not worth completely refusing such products. This is very harmful, since the body must receive a certain amount of fat. But the surplus of these substances will adversely affect the work of the body. The essence of proper nutrition in the following: try to reduce the amount of consumed fats. For example, the breast can be eaten without skins, use dairy products with a reduced level of fat, it is better to buy skim milk and cottage cheese. It is necessary to minimize the use of pizza, mayonnaise, butter, hamburgers, chips, sauces.

Principle number 3: the amount of cholesterol should not exceed 300 grams per day

For some, the rejection of fatty foods and semi-finished products is the right food. The testimonies of such people are supported by the facts about the dropped kilograms. However, this is not always the case. As you know, cholesterol is present not only in fatty foods, such as hamburgers, chop and fried potatoes. This substance is found in egg yolks, dairy products and meat. It is necessary to reduce the number of such products. For example, you can eat eggs no more than once a week.

Principle No. 4: saturated fats - not more than 1/10 of the diet

As already mentioned above, fatty foods provoke the formation of cholesterol plaques in the vessels, which can lead to cardiovascular diseases and obesity. Reduce their number. Butter can be replaced with olive oil, whole milk - fat-free. Then the daily norm of fats will decrease to the norm.

Principle No. 5: You need to eat colored fruits and vegetables daily

It's not a secret that proper nutrition, which is only positive, suggests daily consumption of fruits and vegetables. Include in your diet products such as carrots, broccoli, citrus and tomatoes.

Vegetables and fruits not only provide lightness and energy, they are still very useful. For example, citrus fruits reduce the risk of heart disease. Vegetables, rich in antioxidants, resist the formation of tumors.

Principle number 6: protein should be eaten sparingly

Increased protein intake leads to the injection of muscle mass. In large quantities, it is eaten mainly by athletes who want to pump up the figure. Correct breakfast, lunch and dinner should not contain more than 12% of protein products. Do not eat every day shrimp, fat cottage cheese. It is better to replace these products with low-fat yogurt, beans, etc.

Principle No. 7: Sweets in moderation

Everyone knows that sweets not only do not contain useful substances, they also belong to the class of high-calorie foods. Try to eat less sweet rolls and muffins, cakes and pastries. If you really want, you can afford black chocolate in the morning. And it is best to replace sweets with fruits or dried fruits.

Principle No. 8: we limit the amount of salt

The daily need for our body in salt does not exceed a teaspoonful. More sodium ions are harmful to us. Try to avoid salty foods. It is better to nedosalivat dishes. Soon you will get used to the new "unsalted" taste of products and you will find in this your own zest. In order not to exceed the norm, it is desirable to limit the consumption of pickled products (cucumbers, sauerkraut) and cheeses. People who abuse pickles suffer from swelling, high blood pressure, etc.

Principle No. 9: We are looking for vitamins in foods, not in supplements

School proper nutrition does not recommend replacing vitamins and nutrients in foods for various dietary supplements. Natural food is better absorbed by the body than drugs.

Principle number 10: do not forget about calcium

Calcium is vital to the human body. It is useful for the formation of bone tissue, it provides strength of bones. Women after menopause especially should take this into account. Daily use of calcium is mandatory, as the density of bones decreases with age at times.

Principle number 11: we drink more liquid

Proper nutrition per day assumes consumption of at least 1.5 liters of water. The human body loses a large amount of fluid during the day. Losses must be restored. In this case, it is not about juices, tea and other beverages. It is best to drink clean water. A glass of liquid for half an hour before a meal is enough to achieve the norm. Necessarily need to eat soups, broths. Fruits and vegetables also contain a large amount of liquid.

Principle number 12: alcohol, we say: "No!"

Abuse of alcohol leads to various diseases and health problems. Everyone knows this. Proper nutrition (feedback about this increasingly appear on the network) without alcohol - that's what everyone should strive for. After all, in alcoholic beverages there is nothing useful. There are no vitamins, minerals, antioxidants. However, alcohol contains a large number of calories that enter our body. Doctors recommend drinking a glass of red wine. Occasionally, you can afford a glass of beer. Women are better off altogether to give up alcohol, since it adversely affects the skin. Also, alcoholic drinks generate aging processes.

We eat correctly. Meals: recipes

Below is a balanced diet for breakfast, lunch and dinner. It is not necessary to follow it blindly, some products can be replaced.

Correct breakfast:

1 option - an omelet, a salad of greens in olive oil, bread or cereal bread, herbal tea (can be sugar) and fruit.

2 option - a slice of chicken breast with parmesan, green beans with boiled potatoes, fruit, tea with lemon.

Option 3 - 150 grams of boiled rice, a piece of meat, a green salad (200 g), tea and fruit.

Correct lunch:

1 option - salad, boiled meat, chicken broth, mineral water with lemon, toast.

2 option - bread toasts with fish, green salad with olive oil, tea / water.

3 option - brown boiled rice, stewed vegetables, a cup of mint tea, fruit.

Correct dinner :

1 option - fat - free cottage cheese, a small fruit, water.

2 option - salad greens, boiled fish, water with lemon, toast.

Option 3 - stewed vegetables, toast, water with lemon.

So, eat right! Meals (recipes described above) can be combined with a handful of nuts, dried fruits or yogurt - this will allow you to survive a long time from breakfast to lunch, from lunch to dinner. Try to eat at certain times and observe the regime.

Tips for proper nutrition

School proper nutrition recommends:

- to eat in a balanced way, observing the mode of food intake;

- evenly combine proteins, carbohydrates and fats;

- periodically arrange a day for a healthy diet - cleanse the body of toxins and harmful substances;

- drink a sufficient amount of liquid;

- play sports, lead an active lifestyle.

Reviews about proper nutrition programs

Such programs have been very popular lately. The main target audience are women who are trying to lose weight, get back to normal after childbirth, etc. To drop extra pounds, put in order a figure, start an active and healthy lifestyle, look attractive - everyone wants it. You can follow the above tips, then in time you will get used to eating properly.

Many people turn to specialists for help, buy special programs that allow you to calculate the number of calories in a dish. In such programs, as a rule, a diverse menu is already made up. If desired, you can find a suitable menu for a day, a week or even a month. There is a separate diet for people leading a sedentary or active lifestyle.

Professional nutritionists are advised to use such systems of balanced nutrition. Thanks to them you do not deviate from the prescribed rules, do not allow the use of extra calories. A balanced diet disciplines and develops a healthy habit of eating right. However, such programs do not take into account individual characteristics. Typically, the systems are compiled from general statistics that are suitable for a healthy person. That is, the nutrition system does not take into account your diseases, ailments, condition, lifestyle, physiological abilities, preferences. Only a qualified professional doctor will advise you on these or other products taking into account these factors. Before contacting a specialist, think carefully about what is bothering you. Write on a piece of paper the diseases that you have had in recent times, chronic ailments, etc. A balanced diet should be present in your life all the time, the result will be visible not after a week or two, but only after a long time. Therefore, after starting to eat properly and writing down all the information about yourself, in a year or two you will be able to compare your condition and draw conclusions.

A balanced diet is always strictly individual. The same products and diet can be both beneficial and harmful to different people. Approach this issue very seriously and seriously, having consulted with an expert beforehand.