Healthy food for the whole family: we choose healthy products and make a menu for every day.
Healthy and proper nutrition is not a strict exhausting diet, not a mockery of the body and not depriving it of pleasures, it is just a series of rules, under which you can radically change yourself, find new useful habits, a beautiful figure and significantly prolong life.
It’s no secret that obesity has become a huge problem of modern people – we move less, consume a large number of fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers compete to offer the next super-product, against which no consumer can resist.
The result of this race can be seen on the streets of any metropolis-according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight.
Diabetes, heart problems, gastrointestinal tract, reproductive function – this is only a small part of the possible diseases that occur when the diet is not observed.
The good news is that in recent years, taking care of the state of your body has begun to become fashionable: more and more calls to play sports are heard from the state, public organizations, organic and dietary products appear on the shelves of stores, tips on how to eat properly are distributed in the press.
We will try to answer the age-old question «what to eat to lose weight?». The main thing in drawing up a menu for a healthy diet is to maintain a balance between expenses and consumed products.
So, be sure to include in the diet of healthy food for every day:
- cereals, in the form of cereals and muesli, rich in slow carbohydrates, which will provide our body with energy;
- fresh vegetables (cabbage, carrots) provide the body with dietary fiber-fiber;
- legumes are a rich source of vegetable protein, especially necessary for those who rarely or never eat meat;
- nuts, especially walnuts and almonds, have a beneficial effect on the whole body and are a source of polyunsaturated fatty acids omega-6 and omega-3, trace elements;
- dairy products: natural yogurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the gastrointestinal tract;
- sea fish contains protein and essential omega-3 fatty acids;
- fruits and berries-a storehouse of vitamins, revitalize the skin and protect the body from diseases;
- lean meat-chicken breast, rabbit, beef-a source of protein.
From drinks it is recommended to use mineral water, chicory, smoothies, green tea and natural fresh juices, preferably vegetable.
Useful products should not contain preservatives, artificial colors, palm oil. Pickles are better to limit – you can treat yourself to them from time to time, but do not get carried away.
If you have a problem of excess weight, then sugar should be abandoned at all, even if you have a sweet tooth and can not do without a Cup of sweet coffee in the morning-sweeteners will solve this problem. Do not be afraid of them, quality substitutes on a natural basis are harmless, practically do not contain calories and pleasant to the taste.
Healthy diet for weight loss
Often, the set of excess weight is not associated with the caloric content of food consumed, but with the predominance of fast carbohydrates in the diet. Such carbohydrates, which have a high glycemic index, extremely quickly give their energy to the blood, forcing the body to quickly utilize it — as a result, this energy goes straight to the reserves of fat on the abdomen, and after a few minutes there is a feeling of hunger again.
Foods with a high glycemic index (such as sugar, bread, flour) give a short-term rise in strength, followed by hunger. In contrast, a proper diet with an abundance of slow carbohydrates from all kinds of vegetables and cereals gives long-term saturation and allows the body to properly use calories from food — which is useful for weight loss.
When drawing up a healthy food menu, you should remember a few General rules: first, you need to eat often and in small portions. It is most convenient to get yourself a small plate, which fits a portion the size of a handful.
No need to be afraid of hunger! A healthy diet involves 5-6 meals a day. It is also good to accustom yourself to eat at the same time – it stabilizes the stomach and will contribute to weight loss.
The second important rule-remember about calories. There is no need to meticulously calculate them throughout life every time after a meal, it is enough to monitor your diet for a week or two, and the habit of automatically «calculating» the caloric content of food will appear by itself. The rate of calories each has its own, you can find it, for example, using a special calculator that is easy to find on the Internet.
For example, a woman of 30 years, weighing 70 kg with a height of 170 cm and a little physical activity per day needs about 2000 kcal. To lose weight, you need to consume 80% of the calories from the norm, that is, in our example, about 1600 kcal per day. In addition, there is no sense to cut the diet-the body will simply slow down the metabolism, and the harm from such a diet is more than good.
Rule three-observe the balance between «income» and «expenses», that is, the energy that is spent by the body on the main exchange, work, sports, and caloric intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber — all of them are necessary for our body.
The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to use. The approximate recommended values are 60 grams of fat, 75 grams of protein, 250 grams of carbohydrates and 30 grams of fiber.
The fourth rule-drink water. Often we do not want to eat, just our body takes the lack of fluid for hunger and forces us to eat something that is not really needed. One and a half and more liters of clean drinking water will help to get rid of pseudo-hunger, make the skin more elastic, improve the overall condition of the body, accelerate the process of metabolism.
And the fifth rule-choose products wisely. Read labels, composition and caloric content of products, exclude from the diet fast food, mayonnaise sauces, products with chemical additives, preservatives, dyes. You must know what you are eating, and then the path to beauty and health will be quick and pleasant.
Tips for proper nutrition
The transition to a balanced healthy diet will not be a burden if you follow simple recommendations. First, do not starve yourself. If you feel discomfort, eat an Apple, some nuts, dried fruits or muesli.
Secondly, drink a lot and choose healthy drinks. Well promotes weight loss chicory-it suppresses hunger due to the large number of fibers in the composition, has a beneficial effect on the body. Green tea is also useful, especially with ginger.
Diversify your diet! The more different useful products you consume, the more the body receives various trace elements, vitamins, amino acids.
If you really want something forbidden-eat it for Breakfast. Of course, it is better to abandon harmful products at all, but the first time helps the idea that sometimes you can still pamper yourself.
The less unnatural ingredients in food, the better. If you want to eat healthy foods-it is better to choose a piece of meat instead of sausage, fresh vegetables instead of canned, muesli — instead of muffins.
We make the menu " Healthy food "
How to start eating right? First of all, you need to know how many calories your body needs. Let’s say it is 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing them to 5-6 meals.
So, let’s make a healthy food menu for every day:
Breakfast. Should be rich in slow carbohydrates and proteins, it can include:
- oatmeal porridge, muesli or grain bread;
- kefir, unsweetened yogurt or a piece of cheese.
The second meal is a light snack between Breakfast and lunch:
- any fruit that weighs about 100-200 grams, or a little nuts, dried fruits;
- 100 grams of cottage cheese or unsweetened yogurt.
Lunch should be the most important meal of the day:
- 100 grams of buckwheat or brown rice, pasta from durum flour. In the dish you can add carrots, onions, peppers;
- boiled chicken breast;
- Salad of fresh vegetables, dressed with yogurt, a little soy sauce or linseed, olive oil.
Afternoon tea, between lunch and dinner-another light meal:
- A small fruit or a glass of freshly squeezed juice, preferably from vegetables.
Dinner-light and delicious:
- 100-200 grams of lean beef, rabbit, Turkey, chicken, fish or legumes;
- Salad of cabbage, carrots and other vegetables rich in fiber.
Throughout the day, you can drink unlimited amounts of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.
Volume of portions is approximate and will depend on the individual settings of the daily requirement of calories, speed weight loss and other individual factors. In any case, it is better to consult a nutritionist.
Healthy food: supplements
Another rule of healthy eating is to understand the importance of conventional foods, not dietary Supplements, multivitamins and other artificial additives. If you eat only macaroni and cheese, eating their handfuls of synthetic vitamins and omega-3 capsules, no health benefits (at least in the long term) you will not get.
The same rule applies to popular «super foods» — in reality, expensive Goji berries are almost no different from wild rose berries, and avocado oil can be replaced with ordinary olive. However, it is important not to go to extremes-rosehip jam is pure sugar, and the benefits of vegetable oils do not apply to sunflower and refined palm.
Proper and healthy nutrition begins with maximizing the amount of beneficial vegetable oils in the diet, eating vegetables with each meal, avoiding carbohydrates with a high glycemic index, as well as avoiding sausages and other processed meat products. However, the main rule of healthy eating is always diversity, not just the choice of products from the list.