A proper nutrition program is an indispensable thing for those who want to lead a healthy lifestyle. A balanced meal allows you to feel better, be more alert, more 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 number 1: a varied diet
Proper nutrition in the summer, winter, spring and autumn is what a healthy person needs . Eat foods that match the seasons. For example, in summer, berries and fruits are much healthier than in winter. Do not get hung up on certain products. Food should be varied. Eat cereals, vegetables, fruits and berries. Foods such as potatoes and beans contain starch, in other words, carbohydrates. Cereals contain a large amount of nutrients that our body needs. Every day you need to eat dairy products. Do not forget about fish and poultry, dishes from them must be included in the menu.
A proper nutrition program is a small portion in size. The best option is, for example, 100 g of meat (fish or poultry to choose from), as many vegetables (rice or pasta), a slice of grain bread and fruit.
Principle number 2: the amount of fat is 1/3 calories
For many, proper nutrition (reviews on the forums talk about this) is the basis of a healthy lifestyle. Everyone needs to strive for this. In order for the daily diet to be useful, it is necessary to monitor the amount of calories consumed. As for fats, their amount should not exceed 1/3 of the total. It is not worth completely abandoning such products. This is very harmful, since the body must receive a certain portion of fat. But an excess of these substances will adversely affect the work of the body. The essence of proper nutrition is as follows: try to reduce the amount of fat consumed. For example, you can eat breast without skin, consume dairy products with a low level of fat content, it is better to purchase skim milk and cottage cheese. It is necessary to minimize the use of pizza, mayonnaise, butter, hamburgers, chips, sauces.
Principle No. 3: the amount of cholesterol should not exceed 300 g per day
For some, the rejection of fatty foods and processed foods - this is the right diet. Reviews of such people are supported by facts about the lost 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 also found in the yolks of eggs, in dairy products and meat. It is worth reducing the number of such products. For example, eggs can be eaten no more than once a week.
Principle No. 4: saturated fats - no more than 1/10 of the diet
As mentioned above, fatty foods provoke the formation of cholesterol plaques in blood vessels, which can lead to cardiovascular disease and obesity. Reduce their number. Butter can be replaced with olive, whole milk - skim. Then the daily rate of fat will be reduced to normal.
Principle number 5: colored fruits and vegetables should be eaten daily
It's no secret that proper nutrition, reviews of which are only positive, involves the daily consumption of vegetables and fruits. Include foods such as carrots, broccoli, citrus fruits, and tomatoes in your diet.
Vegetables and fruits not only provide lightness and energize, they are also very useful. For example, citrus fruits reduce the risk of heart disease. Antioxidant-rich vegetables resist the formation of tumors.
Principle number 6: you need to eat protein in moderation
Increased protein intake leads to muscle gain. In large quantities, it is mainly eaten by athletes who want to pump up a figure. Proper breakfast, lunch and dinner should not contain more than 12% protein foods. No need to eat shrimp every day, fatty cottage cheese. It is better to replace these products with low-fat yogurt, beans, etc.
Principle No. 7: Moderate Sweets
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 buns and muffins, cakes and pastries. If you really want to, you can afford dark chocolate in the morning. And it’s best to replace sweets with fruits or dried fruits.
Principle number 8: limit the amount of salt
The daily requirement of our body in salt does not exceed a teaspoon. More sodium is bad for us. Try to avoid salty foods. It is better to add salt to dishes. Soon you will get used to the new "unsalted" taste of products and find your own highlight in this. In order not to exceed the norm, it is advisable to limit the consumption of pickled products (cucumbers, sauerkraut) and cheeses. People who abuse pickles suffer from edema, high blood pressure, etc.
Principle number 9: looking for vitamins in foods, not supplements
The School of Nutrition does not recommend replacing vitamins and nutrients in foods with 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 bone formation, it provides bone strength. Postmenopausal women should especially take this into account. Daily calcium intake is mandatory, as bone density decreases significantly with age.
Principle 11: Drink More Fluids
Proper nutrition for the day involves the use of at least 1.5 liters of water. The human body loses a large amount of fluid during the day. Losses must be recovered. In this case, we are not talking about juices, tea and other drinks. It is best to drink clean water. A glass of liquid half an hour before a meal is enough to achieve normal levels. Be sure to eat soups, broths. Fruits and vegetables also contain large amounts of fluid.
Principle No. 12: say alcohol, "No!"
The abuse of alcohol leads to various diseases and health problems. Everyone knows that. Proper nutrition (reviews about this increasingly appear on the network) without alcohol - this is what everyone should strive for. Indeed, in alcoholic drinks 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. It is better for women to completely abandon alcohol, as it adversely affects the skin. Also, alcoholic beverages generate aging processes.
We are eating right. Food: recipes
The following is a balanced diet for breakfast, lunch, and dinner. It is not necessary to blindly follow it, some products can be replaced.
Proper breakfast:
Option 1 - scrambled eggs, a salad of greens in olive oil, bread rolls or cereal bread, herbal tea (you can with sugar) and fruit.
Option 2 - a piece of chicken breast with parmesan, green beans with boiled potatoes, fruit, tea with lemon.
Option 3 - 150 g of boiled rice, a slice of meat, green salad (200 g), tea and fruit.
The right lunch:
Option 1 - salad, boiled meat, chicken stock, mineral water with lemon, toast.
Option 2 - bread toasts with fish, green salad in olive oil, tea / water.
Option 3 - brown boiled rice, stewed vegetables, a cup of mint tea, fruit.
The right dinner :
Option 1 - low - fat cottage cheese, a small fruit, water.
Option 2 - greens salad, boiled fish, water with lemon, toast.
Option 3 - stewed vegetables, toast, water with lemon.
So, eat right! Food (recipes were described above) can be combined with the use of a handful of nuts, dried fruits or yogurt - this will survive for a long time from breakfast to lunch, from lunch to dinner. Try to eat at certain hours and follow the regimen.
Nutrition Tips
The Nutrition School recommends:
- eat a balanced diet, observing a meal regimen;
- evenly combine proteins, carbohydrates and fats;
- periodically arrange for themselves a day of healthy eating - cleanse the body of toxins and harmful substances;
- drink plenty of fluids;
- go in for sports, lead an active lifestyle.
Nutrition Reviews
Such programs have recently been very popular. The main target audience is women who want to lose weight, return to normal after childbirth, etc. Lose extra pounds, put in order a figure, start an active and healthy lifestyle, look attractive - everyone wants this. You can follow the above tips, then over time you will get used to eating right.
Many turn to specialists for help, acquire special programs that allow you to calculate the number of calories in a particular dish. In such programs, as a rule, a varied menu has already been compiled. If desired, you can find the right menu for the day, week or even month. There is a separate diet for people with a sedentary or active lifestyle.
Professional nutritionists recommend the use of such a balanced diet. 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, systems are compiled according to 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 professional qualified doctor will advise you of these or those products taking into account these factors. Before contacting a specialist, think carefully about what is bothering you. Write out on a piece of paper the diseases that you had recently, chronic ailments, etc. A balanced diet should be present in your life constantly, the result will not be visible after a week or two, but only after a long time. Therefore, starting to eat right and writing down all the information about yourself, in a year or two you can compare your condition and draw conclusions.
A balanced diet is always strictly individual. The same products and the regimen of food intake can be both useful and harmful to different people. Approach this issue extremely responsibly and seriously, having previously consulted with a specialist.