What is included in a healthy diet: what is «correct»? Menu weekly healthy diet recipes
And then, without a healthy diet is not enough. What to include and what dishes to cook, we will understand together.
The benefits of proper nutrition
Proper nutrition is a balance of protein, fat, carbohydrate, reasonable-calorie plus a selection of healthy and wholesome foods for diet. As a result of the transition to such a diet can be transformed by the end of the third week:
• lose weight;
• to improve health;
• make the muscles more elastic and to give them a tone;
• fill the body with nutrients and so the hair, skin and nails;
• get rid of insomnia, irritability, bad mood, lethargy.
The number of PFC in a healthy diet looks like the ratio 30/20/60 respectively. If you want to lose weight fast, you can reduce each item by 10%, i.e. to the ratio 20/10/50.
To observe strictly the proposed scheme is not necessary because everyone has their own goals, lifestyle, health status. The main thing – to start to eat healthy products.
Products for proper nutrition
To transition to the healthy diet was easy and without failures, you need to fill the fridge and cupboard «right» product and completely free your home from «wrong». Even so the temptation will be to put in your mouth something harmful, but just for culinary creativity would be great. Like it or not, and have to eat healthy food.
List of healthy foods includes:
• milk and milk drinks with a low fat content (up to 3.2%);
• low fat soft cheese (cheese, Adyghe, ricotta);
• cheese, natural yogurt;
• vegetables with limited potatoes and corn;
• any fruits and berries;
• dried fruits;
• any fish and seafood;
• lean meat and poultry (rabbit, veal, beef, chicken, Turkey)
• whole wheat bread;
• vegetable oil;
• teas and herbal teas.
It is possible to prepare soups, salads, stews, grilled vegetables, a variety of cereals. Instead of sugar use honey or stevia is a natural healthy sweetener.
In the list of «wrong» unwholesome products include:
• baked products made with white flour, pastries, biscuits, confectionery;
• fast food, frozen semi-products;
• meats, sausages;
• fatty and sugary store-bought sauces (mayonnaise, ketchup);
• any alcohol.
If you just abandon the unhealthy food does not work, just limit it. For example, allow yourself a portion of the one or two times a day as a reward. The body will know that it is in no limit, and the desire to eat a packet of biscuits and a barrel of jam will not occur. Gradually you will learn to do without junk food and food debris.
Menu of proper nutrition for the week: 1 option
• Breakfast: oatmeal with hazelnuts and honey whole wheat bread with a slice of cheese.
• Lunch: baked yogurt chicken cutlets in the oven, fresh salad with oil-vinegar dressing.
• Snack: grated cheese, Cup fresh or frozen berries.
• Dinner: boiled buckwheat with mushroom or onion zazharku, tomato salad with garlic and olive oil.
Chicken breast chop together with the onion, season the meat with salt and spices to taste. Form small patties, place in a baking dish. A Cup of natural yogurt spread ¼ tbsp. hot water, add salt and pour over meatballs. Cook in a preheated 200°C oven for 30 minutes.
• Breakfast: cottage cheese cereal or pureed, seasoned with yogurt or sour cream, honey. Boiled egg, wholegrain bread.
• Lunch: rice chicken with the addition of brown rice.
• Afternoon snack: whole wheat bread with ricotta.
• Dinner: beef stew with carrots, baked eggplant.
The meat is cut into narrow strips. Carrots cut into strips or slices. Fry the meat pieces in 1 tsp oil, salt, pepper and cover. Simmer for 10 minutes. Add carrots, stir, pour a glass of water and bring the meat until done.
• Breakfast: buckwheat, boiled egg, green tea.
• Lunch: soup with fresh cabbage and sour cream, slices of Borodino bread, beef Patty for a couple.
• Snack: pureed low-fat cottage cheese with berries and sour cream
• Dinner: meat stuffed zucchini, baked salmon.
Beef or chicken mince with onion and garlic, add salt pepper. Zucchini peel, cut into rings, remove the core. Quickly fry the zucchini rings on both sides. Fill each ring with minced meat, return to the same frying pan. Half a Cup of sour cream, spread the same amount of water, season with salt. Pour zucchini sauce, simmer at a slow boil for 30 minutes.
• Breakfast: cottage cheese cheesecakes without flour with sour cream or yogurt, a Cup of green tea and one fruit to choose from.
• Lunch: mashed potatoes with meat meatballs.
• Afternoon snack: orange or grapefruit, nuts, green tea.
• Dinner: boiled beef with sliced fresh vegetables in cream or butter-lemon sauce.
Wipe the cottage cheese. Add to the bowl with the curd mass egg, salt, stir. With wet hands shape the cheese cakes. Dip both sides in flour from oat bran. Fry in a skillet on both sides, each time covering with a lid. You can put cheese pancakes on a baking sheet and bake in duhovke.
• Breakfast: oatmeal cookies, sweet cheese and green tea.
• Lunch: rassolnik with sour cream, chicken with boiled beans.
• Afternoon snack: mixed nuts and dried fruit.
• Dinner: chicken, baked in the oven, with grilled vegetables.
The cups of Hercules, pour ½ glass of kefir, let stand 10 minutes. Add puree of any fruit: mashed banana, grated Apple, etc. Add sugar or podslastiteli to taste. Marryme hands, form small cookies and spoon on the covered with baking paper baking sheet. Sprinkle with sesame seeds. Bake at 220°C until tender.
• Breakfast: rice porridge, Apple, tea.
• Lunch: eggplant boats with meat filling.
• Snack: fruit salad with yogurt.
• Dinner: vegetable stew with chicken.
Eggplant cut lengthwise, choose a middle with a spoon or knife to make a «boat». RUB the eggplant with salt, let stand 15 minutes. preheat the oven to 230°C. Prepare the minced meat with onion and garlic. Eggplant, rinse with water, Pat dry, brush with vegetable oil and send in the oven for 20 minutes. Fill the eggplants with the meat, place in a baking dish, cover with cream sauce. Cook for a further 30 minutes at a temperature of 210°C.
• Breakfast: scrambled eggs with cheese and tomatoes, fruit or nuts.
• Lunch: boiled rice with meat Patty, salad of fresh vegetables.
• Afternoon snack: natural yoghurt with bran and honey.
• Dinner: salad, fish, baked with lemon.
Steak of salmon or salmon RUB with salt and pepper. Place on a baking sheet, the laid foil. Squeeze each piece of fish, a tablespoon of lemon, two lemon mug is put on top. Bake in a preheated 220°C oven until tender, 20-30 minutes depending on thickness of the fish piece.
If you go later, after dinner, after a while feel hungry, eat a Cup of yogurt or drink a fermented milk drink. These products are ideal for a healthy diet, don’t overload the intestines and will satisfy the need for carbohydrates – the main cause of night raids on the fridge.