Hello, dear friends, you are on the site site. Enjoy reading! Many people want to have a healthy and beautiful appearance and feel great. diet healthy eating plays a huge role in creating appearance, beautiful body, and especially a healthy spirit. To do this, you need to change the daily diet.

You should start with what you need to know what is a healthy diet. Some formulations say that it is necessary to consume such an amount of calories during the day that will correspond to the energy consumption of the human body. Other sources explain this in such a way that you need to eat food in limited doses, eat at certain times and combine foods correctly. You also need to take into account the set of chemical elements that are contained in food.

People are often mistaken claiming that diet is the same as healthy eating. But that's not the case at all. Healthy eating is a conscious choice that a person makes, in order to be healthy and beautiful, the diet must be followed throughout life.

A healthy diet should include a huge amount of fruits, berries and vegetables. When compiling a daily menu, it is necessary to take into account the calorie content of all foods and dishes.

Menu rational nutrition should be balanced and complete, include both proteins and fats with carbohydrates.

You also need to know important rule that breakfast should be the most satisfying, and then at each meal, portions should decrease.

A healthy diet should contain the following foods: fruits and vegetables, cereals - oatmeal, lentils, buckwheat, etc., low-fat varieties of fish and meat, dairy and dairy products. To strengthen the immune system and give the body strength and energy, you should eat a small amount of dried fruits (raisins, prunes, figs and dried apricots) and nuts (walnuts, almonds, hazelnuts, peanuts) daily.

It is necessary to exclude the use of fried fatty and smoked foods, as well as reduce the use of sweet and flour products.

Here is an approximate menu of one day, based on it, you can daily make a diet of a healthy and proper nutrition

For breakfast:

Half an hour before eating, it is recommended to drink a glass of non-carbonated mineral water, it will contribute to the work digestive system. After that, it is recommended to eat oatmeal, some fruit (apple, orange, grapefruit or kiwi) and drink unsweetened tea.

For lunch:

Lunch should consist of the first course, it can be borscht, soup or fish soup. It can also be boiled or stewed fish, meat and vegetables. Then you can drink freshly squeezed juice.

Afternoon snack:

The afternoon snack can be very diverse, include tea with dried fruits, kefir, yogurt, fruit salad, cheesecakes, etc.

For dinner:

The last meal should be taken no later than three hours before bedtime. It can be buckwheat porridge with stewed vegetables, mineral water.

It should be remembered that the diet should be very varied, if you decide to eat right, this should be done gradually. Since it’s not only hard for you, it’s also not easy for the body to rebuild. But after a week, you will definitely feel positive changes, a surge of strength and energy.

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A million articles and books have already been written about how to eat right. But in such a huge information flow, a person can quickly get lost and easily confused. Therefore, we have collected all the most important and necessary things that each of us should know about healthy and proper nutrition.

Grade

If you want to eat normally, and not starve, and at the same time be slim and healthy, it is important to know that:

- Food is a metabolic booster. The more often we eat, the better the metabolic processes in the body work. That is why all nutritionists strongly recommend fractional meals (every 2-2.5-3 hours).

- The serving volume should be 250-300 g for women, for men - about 400 g. This applies even to the most healthy food: it is naive to believe that a bucket of berries will do you good. Even fruits, vegetables and other healthy foods should be in the aisle of the prescribed volume.

Recommended for every meal add lipotropic substances(substances that contribute to the normalization of lipid and cholesterol metabolism in the body, stimulate the mobilization of fat from the liver and its oxidation). Products with lipotropic action include spices (turmeric, coriander, cinnamon, ginger, fenugreek), oils (milk thistle, sesame, pumpkin, linseed, walnut), seeds (linseed, sesame), nuts (walnuts, hazelnuts, cedar, almonds).

In the human diet all nutrients must be present: proteins, fats, carbohydrates, minerals and water.

Must comply correct water regime. Drink 30 minutes before meals and 2 hours after. The daily norm of water for a person is calculated by the formula: for 1 kg of weight - 30 ml of water. During the day, you need to drink little by little, and not immediately half a liter. In heat or physical activity the daily rate of water increases by 20-30%.

There is such a thing as food biorhythm. There is food that ideally "works" only in the morning, and in the evening there is no benefit from it. And vice versa. More on this below.

A balanced human diet should look something like this :

Breakfast

In the morning, a person needs energy, so we eat healthy carbohydrates, such as cereals. It is better to give preference to gluten-free - buckwheat, rice, corn; of the more expensive - quinoa, amaranth.

We add lipotropic additives to the porridge: 1 tablespoon of any oil, 1 tablespoon of spices and sprinkle with any seeds (all from the list above).

Lunch

Before lunch, safety for the figure is allowed to consume carbohydrates, which include vegetables, fruits and berries. Therefore, for a second breakfast we take 250-300 g of berries or fruits (approximately 3 small apples or a large plastic glass of berries will turn out).

Dinner

In the afternoon, from carbohydrate stimulation of metabolism, we turn to protein. Lunch - may be the most intense and voluminous meal (women are allowed to increase the portion to 300-350 g), since at this time a sufficient amount of enzymes have already accumulated in the stomach that can process any food. So it is better to plan any feasts for lunch time. Or if you want to give yourself a slack - do it in the afternoon.

And if you eat normally, choose meat, fish and vegetables.

Snack

Fermented milk products are recommended for an afternoon snack: kefir, sourdough, yogurt, fermented baked milk - all without sugar, since in the afternoon you need to limit yourself to the maximum in the use of carbohydrates.

Also, nuts are perfect as a snack, but their portion should be 30-40 g (a handful).

Dinner

We eat light protein for dinner. It can be cottage cheese, white cheese (mozzarella, feta), fish, eggs, seafood. good choice legumes (beans, lentils, peas) and mushrooms will also become. These products can be supplemented with vegetables, but not starchy ones (avoid potatoes, carrots, zucchini in the evening).

Is sickness a problem? Certainly yes. Why are we sick? People rarely think about the nature of such a phenomenon, often “attributing” all their diseases to a genetic predisposition, bad ecological situation, the artificiality of products, and simply - an unfortunate fate. However, the reason for the appearance of ailments is sometimes much simpler - the lack of a nutrition culture, namely: overeating, starvation, an unbalanced diet, consumption of junk food, and so on. You will be surprised, but proper nutrition is a “medicine” included in the course of treatment for many diseases, as well as a kind of “vaccination” against all sorts of ailments. How to make a proper nutrition menu and comprehend the food culture?

Step #1 - Learn to Recognize Hunger

Oddly enough, many people sometimes cannot explain why they want to eat. "How is this possible?" You will be surprised, and completely in vain. Remember how often it happens that you overeat, succumbing to the general mood that reigns during the feast, or the annoyance that gnaws at you in the evenings due to unfulfilled desires, or the fear that you will not be able to cope with something at work? Even when there are foods for proper nutrition in your refrigerator, you are still looking for something special - delicious, in order to calm your appetite.

You are crazy about fast food and sweets, and your menu sometimes consists of hamburgers, pizza, Coca-Cola, chocolates and cookies. Have you noticed such "sins"? So, the correct diet is unfamiliar to you, most likely for the reason that you do not know how to recognize hunger. And how to learn it?

• Hunger and appetite are different needs of the body.

Many people confuse these concepts and therefore overeat. Hunger is the "SOS" signal given by the human brain when your body needs "refueling" - replenishment. nutrients. Appetite is a kind of whim, your hidden desire to treat yourself somehow. To understand the difference between these two sensations, it is better to consider an example.

So evening. You feel like you want to eat. We cooked buckwheat porridge, grilled fish and ate. This, by the way, was an example of proper nutrition in the evening. We washed down dinner with herbal tea and went to read in anticipation of sleep. So you were hungry because you were satisfied with wholesome foods prepared in the right way. Second situation. You came home in the evening, look into the refrigerator, you see buckwheat, steam cutlets, vegetables, fruits there, but you don’t want to eat it all.

You get pizza, Pepsi Cola, a heavy slice of buttercream cake, and then another bag of chips while watching a TV series and a pack of ice cream in bed while surfing the Net. This is a vivid example of satisfying your appetite on the principle of "tasty and a lot." Conclusion: if the proper nutrition menu does not satisfy you, then you are not hungry, but follow your whims.

• Hunger or thirst?

Often (about half the time) people confuse these two sensations. How to learn to distinguish them? It's simple: every time you want to eat, drink a glass of water, if after 20 minutes you are still hungry, then you can sit down at the table. "Why drink so much?" - you ask. Do not worry, a day for the normal functioning of the body requires at least 8 glasses of water, but, you see, you do not adhere to this norm ?!

Worth paying attention! Did you know that lack of water prevents the body from burning fat by slowing down metabolic processes? If you want to lose weight, you don't need strict diet, proper nutrition, the menu of which includes one and a half liters pure water- here the best recipe for body shaping.

• Hunger is like a lack of nutrients.

When you are starving or your diet is not balanced correctly, the body begins to give SOS signals, but very original way- in your language. How does this happen? For example, let’s say you crave chocolate.
What does this indicate? Your body lacks magnesium. "But why is he asking for chocolate?" - you are curious.

It's simple: the body is trying to get the right element with the product to which it is accustomed. Are you much less likely to spoil him with dishes with beans, fruits or hazelnuts, which are also rich in magnesium? So why be surprised if the body finds vital elements in what is present in your diet?! How to teach a "naughty" to get nutrients from the right food?

Focus on these signals - if you want:

1. muffins, which means there is not enough nitrogen, which you can find in meat, fish and nuts;
2. smoked meats, which indicates that you have a lack of cholesterol, so it's time to add avocados, olives and red fish to your menu;
3. fatty foods, due to lack of calcium, so you should pay attention to cheese, broccoli, legumes and sesame;
4. sour, which indicates a deficiency of vitamin C, the lack of which you can make up for with lemon, rose hips, cranberries, strawberries and kiwis;
5. sweet, because the body needs glucose, which you will find in fruits / berries and honey, and not in sweets, cakes and bars, as you might think.

Step number 2 - change the diet

Before you know the diet of proper nutrition for a week, you need to accustom yourself to the optimal mode of eating. healthy person you need to eat 4-5 times a day, making three-hour pauses between meals. The most proper nutrition: breakfast, lunch, dinner, plus 2 snacks.

It is forbidden to skip meals, but if this still happened, you should not catch up during the next meal by eating a double serving. The only exception is dinner. If you didn’t have time to eat in the evening, having come home by midnight, then go not to the refrigerator, but to the side of the bed. It is better to eat well in the morning than to load the stomach before going to bed. Moreover, a hearty breakfast welcomes proper nutrition, because it is a kind of “alarm clock” for the body that starts the metabolism.

The optimal time for a morning meal is 30-90 minutes after waking up. Around noon (depending on the situation) you should definitely have a snack, ideally fruit. Lunch must take place between 13.00 and 15.00. After a couple of hours, you can treat yourself to a tea party. As for dinner, the debate on this topic does not subside, since many nutritionists advise to stop eating in the evening from 19.00, but what about those who are on their way home from work at this time? It's okay if you eat later, the main thing is that the meal takes place at least 2 hours before going to bed.

It's important to know! What distribution of calories implies proper nutrition for every day? Breakfast should be 25% of the total food consumed per day, snacks - 10%, lunch - 30%, dinner - 25%.

Step #3 - Learning to Eat Again

Why do some people, having learned the menu of proper nutrition for a month, rather quickly “leave the race”? Because it’s not enough to learn the list of allowed foods, you still need to modify the very process of eating. So, what basics do you need to comprehend?

Step number 4 - compose the menu

Monday:

• breakfast - oatmeal, tea;
• snack - fruits;
• lunch - cabbage soup with a slice of black bread, a portion of baked meat;
• afternoon tea - cottage cheese casserole, tea with rose hips;
• dinner - buckwheat and grilled fish, salad.

• breakfast - scrambled eggs, crackers, coffee;
• snack - berries;
• lunch - borscht, cutlets;
• afternoon snack - yogurt;
• dinner - vegetable casserole, turkey.

• breakfast - oatmeal, coffee (you can with cream);
• snack - cottage cheese casserole;
• dinner - pea soup with crackers, hard-boiled eggs;
• afternoon snack - a handful of nuts, kefir;
• dinner - pilaf, salad.

• breakfast - millet porridge, herbal tea;
• snack - fruits;
• lunch - soup with chicken and vermicelli, bread;
• afternoon snack - cottage cheese soufflé with berries;
• dinner - beans with meat.

• morning - scrambled eggs with a slice of ham, coffee;
• snack - fruit jelly;
• lunch - broth with pies;
• afternoon snack - yogurt;
• dinner - turkey with fresh vegetables.

Sunday:

• breakfast - oatmeal, tea;
• snack - a handful of nuts, berries;
• lunch - soup to choose from, black bread, broccoli casserole;
• afternoon snack - cottage cheese pudding, coffee;
• dinner - rice with meatballs, salad.

Now you know what proper nutrition for a week should be. It is important to hold out this period, then it will become easier for you, as the stomach will decrease in volume, and you will get used to the new diet. Using the example given for a week, you can already imagine what proper nutrition will be like for a month. The main thing is not to include harmful products in the menu and follow all the above recommendations.

Step number 5 - join the secret knowledge

Modern nutritionists not only develop menus, but also share secrets with their patients on how to reduce appetite and not “go astray from the true path” - healthy eating. So, what secret knowledge can be useful to you in an effort to maintain health, harmony and beauty?

Eating right isn't as difficult as you might think, is it?! As a reward for your patience and conscientiousness, you will receive excellent health and a perfect body.

Video consultation of a professional nutritionist: how to eat right

A balanced diet has a positive effect on the entire human body. After 2-3 weeks of proper nutrition, you will noticeably change. Your hair, nails, skin, teeth and all internal organs will receive all the necessary and useful components from food every day, and your health will be strong and your mood will be excellent. It is easy to make a diet for a week if you know the basics of proper and balanced nutrition. Every day we need enough calories for a good life. The amount of proteins in the daily diet should be 20-30%, carbohydrates 50-60%, fats 10-20% so that you have energy for the whole day, and your figure is slim and your muscles are in good shape.

Healthy food

List useful products, which should be every day in your diet:

• Vegetables;
• Fruit;
• Berries;
• Dairy products with a low fat content;
• Fish and seafood;
• Lean meat, poultry;
• Cereals, cereals, durum pasta;
• Chicken eggs;
• Products with vegetable fat: olive oil etc.;

Harmful food

List of foods that should be limited:

• Pastry, dough, white bread, muffin;
• Sausages, sausage;
• mayonnaise, sauces containing fat;
• Canned meat;
• egg yolks;
• Foods with a lot of animal fat;
• Semi-finished products, fast food;
• Alcoholic drinks;

It is advisable to exclude harmful foods from your diet completely, or on one day for a week, allow yourself something from the list of junk food to unload your nervous system and relax.

Watch Helpful Video #1:

The right menu for the week

Monday

• Breakfast - Buckwheat porridge, boiled egg, apple.
• Lunch - Chicken in the oven, vegetable salad.
• Snack - cottage cheese, delicious berries.
• Dinner - Corn porridge with cheese and vegetables.

• Breakfast - cottage cheese with sour cream or yogurt, honey, pieces of fruit or berries, toasts.
• Lunch - pilaf, fresh cucumbers or tomatoes.
• Snack - bread with cheese and juice.
• Dinner - Lean meat and grilled vegetables.

• Breakfast - oatmeal with pieces of fruit, green tea, an apple.
• Lunch - borscht with herbs and sour cream, chicken fillet, Borodino bread.
• Snack - Non-fat yogurt with nuts.
• Dinner - Stuffed zucchini, fish in batter.

• Breakfast - cottage cheese casserole, orange, cocoa.
• Dinner - mashed potatoes with chicken cutlets, tea.
• Snack - grapefruit, a handful of nuts.
• Dinner - Lean meat in a steamed slow cooker, fresh vegetables, compote.

• Breakfast - jelly with oatmeal cookies and cheese.
• Lunch - diet pizza, vegetable salad, fruit drink.
• Snack - fruit salad.
• Dinner - Baked chicken with vegetables, tea.

• Breakfast - Lazy dumplings or cheesecakes, black tea.
• Lunch - stuffed eggplant, fish fillet with lemon.
• Snack - apple or banana, juice.
• Dinner - Tuna salad, chicken fillet.

Sunday

• Breakfast - scrambled eggs with herbs, tomatoes, fruit juice.
• Lunch - Rice with chicken cutlet, vinaigrette, tea.
• Snack - yogurt, jelly.
• Dinner - Steamed fish, vegetables, tea.

1. Fractional nutrition is good for the health of every person. diet healthy nutrition should be broken down into 4-5 meals each day. It is necessary to eat every 3 hours in moderation, i.e. get up from the table with a feeling of lightness in the stomach. Many people have busy everyday life: study, work, sports, and it is difficult to eat fully, there is not enough time. Then buy yourself convenient containers for meals and prepare in advance at home, and then take with you for the whole day. Eat right every week, and very soon you will feel the results - lightness will appear and weight will normalize.
2. Don't overeat at night. If you follow the first paragraph, then in the evening you will not be tormented by hunger, because during the day you received all the necessary calories. But if you still want to eat before bedtime, then drink a glass of water or milk with 0.5% fat content or kefir. Then the feeling of hunger will leave you alone, and you will sleep like a baby - a sound sleep. Ideally, try to have a proper dinner 3 hours before bedtime.
3. Every time you sit down at the table, eat vegetables. Vegetables contain many useful components, vitamins, fiber. Vegetables are good for proper digestion and metabolism. You can easily diversify your menu, because there are a lot of vegetables, for example: cabbage, tomatoes, cucumbers, radishes, broccoli, beets, green onions and many others.
4. Drink enough water per day. 15-30 minutes before a meal - drink 200 ml of water. While eating, it is not advisable to drink, you dilute the gastric juice. After eating, after 1-2 hours, you can drink clean water. The daily norm per day is about 1-2 liters of water so that your body receives enough clean water for the good functioning of all organs. If you play sports, then on training days you need to drink properly during training, every 15 minutes - a small amount of water.
5. Reduce the amount of simple (sweet) carbohydrates. Carbohydrates are simple (fast) and complex (slow). Complex carbohydrates include cereals, rice, buckwheat, durum wheat pasta, etc. Simple carbohydrates include sweets, pastries, cakes, flour products, sweets, sugar. Simple carbohydrates are quickly absorbed in the body and when they are in excess, they are deposited in subcutaneous fat. Eat complex carbohydrates, and your figure will be wonderful. A proper diet will improve your immunity, strengthen the body's defenses against external factors.

• energy - is required for movement, the processes of renewal and reproduction of tissues, as well as for the removal of waste and slag;
• macrocomponents - proteins, fats and carbohydrates, are a building material or fuel for it;
• microcomponents - compounds and elements in a very small amount, acting as an obligatory reagent or catalyst for cellular chemical reactions;
• water is a universal medium for all reactions without exception.

The absence or insufficient amount of any component from the list has an extremely negative effect on health. Proper nutrition includes all components in the right ratio, quality and quantity.

The basics of proper nutrition for weight loss

Natural nutrition involves a number of simple techniques that contribute to both better absorption of food and the proper distribution of substances derived from it.

2.1. Mode for proper nutrition

1. Meals by the hour - with a deviation of 10-20 minutes. Food is better absorbed if there is a sufficient amount of gastric juice in the stomach. Eating by the clock allows the stomach to develop this beneficial habit.
2. Structural food - food of different structure - solid, soft, liquid, makes the digestive tract work in different modes, which contributes to the proper functioning of all organs of the system.
3. Priority - for processing different types products require the work of various glands. They cannot function at the same time, so mixing products that require different enzymes leads to elementary indigestion, and as a result, sudden hunger after a rather plentiful meal. Proteins and fats should be consumed separately from carbohydrates.
4. Chewing - crushed food requires less gastric juice to process, but mechanical grinding in a plate will not bring any benefit. Chewing is accompanied by an increased secretion, food is better absorbed and, accordingly, its amount decreases.

Checking the usefulness of any of these techniques is very simple. Listen to your own feelings: if after a meal there is no drowsiness or a feeling of heaviness, then its composition and amount of food are correct. Otherwise, the menu needs to be revised.

The benefits of proper nutrition

• Timely supply of food in the right quantity and proper quality.
• Supplying the body with all the required macro- and microcomponents.
• Restoration of energy balance.
• Support for a fairly high level of metabolism.
• Prevention of all diseases associated with metabolism or tissue dystrophy.
• Immunity boost.
• Normal stable operation of life-supporting systems of the body.
• The pleasure of life is only healthy body produces enough endorphins without any artificial stimulation.

How to make a proper nutrition menu

Selection of products and dishes from them - and processing significantly affects nutritional value, requires a lot of patience, attention and a willingness to listen to the response of your own body.

Proper nutrition: proteins, fats, carbohydrates

In the body, proteins and fats serve as a building block, and carbohydrates serve as energy and transport. Respectively:

• the proportion of carbohydrates should be at least 50-60% in the diet;
• proteins - at least 30% (of which 55% are of animal origin and 45% are of vegetable origin);
• fat - about 10%, and the share of fat plant origin should account for 70%, and the animal - 30%.

Achieving the correct ratio is not a matter of ten minutes, and is not limited to counting according to the composition table. Firstly, the degree of assimilation of a particular product depends on the characteristics of the organism, and secondly, the form of delivery of macrocomponents can be different.

1. Protein - in animal products is always associated with fats. In meat - with saturated, which makes it difficult to digest, in fish and seafood - with unsaturated, which promotes absorption.
2. Fats - fat from unsaturated acids (sunflower, olive oil, fish oil) easily turns into saturated if it is subjected to prolonged heat treatment - when smoking fish, for example.
3. Carbohydrates - the classification of the latter is difficult due to their great diversity. Carbohydrates are classified according to their composition:
4. Simple - consist of one or more links. Fructose processing does not require insulin, so fruits are allowed to be consumed with almost no restrictions. Sugar and sugary compounds provoke the release of excess insulin, but in minimal doses are needed.
5. Complex - have a long molecular chain.

• Starch - and its analogues are a real disaster. Their processing causes the pancreas to work for wear and tear, throwing a huge amount of insulin into the blood, and the latter more than actively contributes to the formation of adipose tissue. In a healthy diet, foods high in starch - white rice, potatoes, high-grade flour products should be present in a minimum amount.
• Fiber - performs the function of transport. Fiber is not digested and excreted from the body, but it is it that delivers nutrients to the intestines, and it also enhances intestinal motility. Grain unrefined products, vegetables and fruits are its source.
• Pectin is a type of soluble fiber found in fruits and performs the same function.

Examples of a proper nutrition menu.

The minimum medically acceptable daily calorie intake is 1500 kcal for mental work. During physical exertion, it is impossible to reduce the number of calories by more than 20% compared to the daily requirement.

Sample menu for the day

• Breakfast: fruits, porridge, muesli, wholemeal bread, sugar-free jam, dried fruits. If there is no intolerance to dairy products, milk can be added to porridge and muesli.
• Lunch: salad of leafy greens or vegetables, soup, portion of meat, fish, seafood, scrambled eggs. As a side dish - boiled beans or lentils, vegetables (not potatoes and not boiled carrots). Dessert - cheese, nuts, a piece of dark chocolate.
• Snack: nuts, cheese, dried fruits, fruits.
• Dinner: soup, salad, egg dishes, cottage cheese or carbohydrate dishes: pea puree, durum wheat pasta with mushrooms.

Proper nutrition: diet for a week.

The organization of the menu for the week consists in observing the ratio of products of plant and animal origin.

1. Meat products (including sausages) - no more than 3-4 meals per week. And it is desirable to alternate poultry and red meat.
2. Fish or seafood - 3-4 meals.
3. Egg dishes - 2-3 meals per week. Eggs and dairy products can be replaced with meat.
4. Dairy products - there are no restrictions, except for some diseases of the gastrointestinal tract.
5. Cheese as a protein supplier is excellent, and its calorie content and the indicated amount of fat are very arbitrary, since at least a third is bound by calcium and is not absorbed. Curd is not as effective due to its watery texture.
6. Vegetable proteins - nuts of all varieties, beans, peas, chickpeas, and so on, should be on the menu every other day.
7. The daily menu should include one fruit intake, and one - raw vegetables. Cooked are not limited (with the exception of potatoes and beets, which can be consumed 1-2 times a week without fat and proteins).
8. Desserts made from white flour and sugar - no more than once a week. On other days, dark chocolate, ice cream (1 serving), sugar-free jam are suitable as a dessert.

List of products for proper nutrition.

There is simply no universal recipe for everyone: different physique, temperament, lifestyle, body condition require a different menu and, accordingly, a different list of products. Dishes for proper nutrition are very numerous and interesting each in its own way.

• lean meats - since the fat in meat products is saturated;
• fatty fish - fish oil is formed by unsaturated acids and is very useful;
• carbohydrate foods - preference should be given to food with a low starch content, the so-called unrefined: brown rice, cereals (with the exception of semolina), muesli, wholemeal products, and legumes;
• fruits - according to the season, as fresh as possible, since the product quickly loses vitamins during storage. Juices, especially with sugar, are not a substitute;
• vegetables - you should be careful with starchy vegetables - potatoes, boiled carrots, the rest are consumed without restrictions and in any combination. Vegetables and cereals are the main supplier of fiber, normal bowel activity is impossible without the latter;
• sweets - dried fruits, jams and jams without sugar, dark chocolate, ice cream are preferred.

Honey is more of a medicinal product, so it is undesirable to use it as a dessert.

What should be the right diet

Deviations from the normal positive side- pregnancy, and in negative - diseases, require a revision of the diet.

Proper nutrition for a nursing mother

• Daily calorie content compared to the prenatal period should be 500-600 kcal higher.
• Food is more fractional - 5-6 times, preferably before feeding.
• Plenty of water is a must.
• It is necessary to exclude foods that have earned a reputation as allergens: orange, grapefruit, chocolate, smoked fish, peanuts and the like.

Proper nutrition for diabetes

The general requirement for products with diabetes is the value of the glycemic index and insulin load. Their high value excludes this type of food from the diet. And it is the dish that is meant, since the product prepared in different ways causes a different insulin response.

Proper nutrition during pregnancy

How to eat healthy during pregnancy? Not more, but better. The development of the fetus requires an increase in the caloric content of nutrition by no more than 25%, but there are much more requirements for the qualitative composition of food:

• steamed are preferred, boiled dishes rather than fried or pickled;
• the range of vegetables and fruits is limited only by the individual sensitivity of the body and seasonality. Spicy canned vegetables are an exception;
• of the microelements, calcium and iron are most quickly “consumed”, the diet must necessarily include supplier products;
• in the third semester, it is recommended to conduct unloading days- no more than once a week, since at this time the development of the fetus slows down somewhat, and physical activity future mother already quite small.

Proper nutrition for sports

From the point of view of restructuring the body, playing sports is an increase in muscle tissue and compaction of bones. This requires:

• an increase in the amount of protein in the daily menu - up to 1.8 g per 1 kg of body;
• the daily requirement for calcium is 1000 mg, and most often it is not met. Athletes cannot ignore this indicator;
• consume more water: 1 hour of training is "worth" 1 liter of water - not tea, not coffee, not juice, and especially not carbonated sugary drinks. You can only drink water.

Proper nutrition for the skin

The skin, being the largest organ of the body, is the last to be supplied with nutrients. The lack of any element or protein affects its appearance instantly. Proper nutrition in itself provides a revival of the skin and an increase in its tone, because it is balanced and sufficient.

Proper nutrition is not a diet, not a list of restrictions and not a method of losing weight by a certain number of kilograms. This is a way of life in which you are guaranteed excellent health and the absence of disease.