Many people think that proper nutrition is a list of bland, tasteless, "boring" foods that people who have health problems consume. But in the 21st century, more and more people begin to take a different position. A healthy diet today is a way to preserve youth and prolong life without depriving yourself of small gastronomic pleasures. And, without much damage to the family budget. We will provide a list of products for proper nutrition, with which you can adjust the diet for the better and improve the quality of life.

Eco-friendly at the core

First you need to understand what criteria the food used for a healthy diet should meet. An important role is played by its origin, type of processing and many other factors. Let's list the main ones.

First, it is desirable that the products be organic. Ideally, everything that a person consumes for food should be grown without the use of pesticides - chemical plant protection products. Most often, according to this scheme, they work in small personal farmsteads, and it can be difficult for residents of megacities to find such products. There are several options:

• find an organic store in your city (starting from 2015, there are more and more such outlets throughout the country);
• buy in the markets from sellers who trade in small volumes (if the area of ​​agricultural land is large, then the likelihood of using chemicals is higher);
• go shopping outside the city, to summer cottages and nearby villages;
• start your own farming and grow eco-products.

Thus, it is difficult to maintain the biological “purity” of food, but it is possible. But, even if none of the above options fit, there is another way to protect yourself and your family from unnecessary chemistry. To do this, you need to buy a special device that determines the residual amount of nitrates in food. It's called a nitrate tester. This gadget has its drawbacks, as it determines the total salt content in fresh vegetables and fruits.

However, inflated figures can be a reason for reflection and the final refusal to purchase a suspicious product.

In any case, if you adhere to the principles of proper nutrition, do not forget about folk wisdom. It allows you to reduce the residual content of pesticides in fresh products. To do this, fill a saucepan with warm water and add a tablespoon of apple cider vinegar and a tablespoon of baking soda. Soak vegetables or fruits for half an hour. Rinse thoroughly under running water and dry.

What is "healthy" food?

So, we figured out how to protect yourself from pesticide products. Now you need to understand exactly what substances are needed for a person who decides to eat for the benefit of his health and longevity. Everything is already invented by nature itself:

• fiber - promotes better digestion;
• proteins-fats-carbohydrates - the main sources of energy and "building material" for our cells;
• vitamins - "responsible" for the immunity and appearance of a person, participate in the metabolic processes of the body and the normal functioning of internal organs;
• minerals - are involved in the "construction" of all tissues, water metabolism, enzymatic processes, maintain an optimal level of electrostatic stress in organs.

In addition to the listed components, healthy foods contain important organic acids (for example, oxalic, citric, succinic), tannins, flavonoids and many other "usefulness".

Product groups that will make life better

Now let's move on to specific examples. Products for proper nutrition are divided into several groups. And each of them has its own advantages:

• cereals: wheat, rye, oats;
• cereals: buckwheat, corn, rice, barley, millet, quinoa;
• legumes: soybeans, peas, chickpeas, beans, lentils;
• raw vegetables: tomatoes, cucumbers, carrots, sweet peppers, onions;
• processed vegetables: cauliflower, potatoes, beets, zucchini, eggplant;
• fruits: apples, pears, bananas, kiwi, citrus fruits, peaches, plums;
• berries: strawberries, raspberries, black and red currants, mulberries, cranberries, mountain ash;
• nuts: walnuts, almonds, cashews, peanuts, pine nuts;
• mushrooms: champignons, oyster mushrooms, mushrooms, truffles;
• vegetable oil: sunflower, olive, linseed, corn.

In addition, the diet can (and should!) include pasta made from durum wheat, seaweed, honey, pumpkin and sunflower seeds, fresh herbs, spices and spices in limited quantities.

As you can see, a healthy diet is very extensive and tasty. This is not even a diet, but a varied table that can bring not only benefits, but also gastronomic pleasure.

Separate means useful

It is very important not only to eat the listed products, but also to do it correctly. It is known that representatives of one group often do not combine with others, causing problems in the gastrointestinal tract. Therefore, it is very important to know the principles of separate nutrition and use them when forming your menu.

In fact, there are only six rules. And your task is to remember each!

• Starch and acids should be separated. Thus, bread cannot be combined with fresh tomatoes, and bananas cannot be combined with oranges.
• We breed proteins and carbohydrates “in the corners”. Porridge and mushrooms, pasta and nuts are incompatible.
• We eat starch and sugar at different times. Thus, pies with jam, cookies with jam are evil!
• Protein and sour - "enemies". Nuts and mushrooms are not "friends" with citrus fruits and fresh tomatoes.
• At one time, it is recommended to take only one type of protein food. No tofu with mushrooms or nuts with legumes!
• And one more prohibition: different carbohydrate products cannot be combined. That is, the classic combination of "potatoes or pasta with bread" is a taboo.

We drink a lot and right

Drinking water plays an important role in a healthy diet. After all, if it is not provided, you may not achieve the desired result. And he, as you know, is in the general recovery and rejuvenation of the body.

The most important rule is to drink more clean water. Or rather, at least two liters a day. If you play sports, then the amount of alcohol you drink should be even more. Of course, this amount must be divided into several steps (about 10).

In addition, during the day it is recommended to use hibiscus, herbal decoctions, freshly squeezed fruit juices, fruit drinks and uzvars. With decoctions from medicinal plants should be more careful. Some of them are not recommended for certain diseases or conditions.

Harmful products - a definite "no"

And now - to the most important. What is categorically not allowed in the diet of people who decide to embark on the path of a healthy diet? You probably already know the answer... But you still need to be reminded of these "enemies". This is who we declare a taboo to:

• fast food;
• overcooked;
• smoked;
• oversalted;
• refined sugar;
• soda;
• alcohol.

Moreover, the refusal must be unequivocal, without the slightest indulgence. Only by completely eliminating all of the above products from your diet, you can achieve positive results.

Menu for those in the know

And finally, let's imagine an approximate daily menu of a person who has taken the principles of proper nutrition as the basis of his diet. The nuances can be varied, but it is desirable to leave the principles of separate nutrition unchanged. So:

• breakfast: oatmeal on the water, 2 kiwis;
• second breakfast: a small handful of any nuts or a mixture of them;
• lunch: pea soup with potatoes and fresh herbs, a couple of slices of whole grain bread;
• afternoon snack: fruit salad (apple, banana, strawberry);
• dinner: stewed vegetables (zucchini, eggplant, tomatoes);
• between meals - water, a cup of herbal tea, a pack of pear-wild pear.

Before going to bed, if you suddenly feel hungry, drink lemon balm tea with a spoonful of quality honey. On the one hand, it will become a source of “healthy” calories, on the other hand, it will not cause overeating. On the third, this is the perfect symbiosis of products in order to tune in to a relaxing mood.

…Thus, a healthy diet is easy, tasty and healthy. The main thing is to keep a list of the right products at hand, think positively and lead the right lifestyle. And then positive results will not keep you waiting!

You can achieve different goals, they all have their own - someone would like to maintain a figure in this way, and someone would like to get rid of health problems. If the diet is composed correctly and balanced, then proper nutrition will help the body achieve its goals without much stress. To do this, you need to clearly understand for yourself - what you can eat with proper nutrition and what you can not.

What is allowed with proper nutrition

When compiling a diet for yourself, it is necessary to take into account such individual characteristics as age, gender, daily routine, the presence of diseases, excess weight and eating habits. As a general rule, 50% of the diet should consist of vegetables and fruits. Be sure to include lean meats and dairy products.

Cereals, rye or oat flakes without additives, whole grain flour bread are chosen as carbohydrates. They are mostly eaten in the morning. These are slow carbohydrates that give a long feeling of satiety.

Protein is, first of all, all lean meats. Chicken and turkey are especially high in protein. Meat is prepared without the use of oil - steamed, grilled or boiled. A great option is meatballs in the oven, a recipe. Fish, eggs, cheeses, cottage cheese and kefir are also suitable. A glass of low-fat fermented milk products can be allowed before bedtime, this will only have a positive effect on the digestion process.

Fish is also a source of fat. In addition, it is allowed to eat nuts and use sesame oil.

Any fruits and vegetables are welcome, they regulate protein metabolism and contain antioxidants and fiber. But keep in mind that bananas and grapes are quite a high-calorie product, they contain a lot of sugar. And in general, fruit can be an independent meal. Less often it is worth eating starchy vegetables, such as potatoes, beets, zucchini. All other vegetables will be useful at any time, in any quantity and in any form, with the exception of fried ones.

Mushrooms are a great addition to vegetables. They can be eaten with proper nutrition, in addition, they help lower cholesterol and remove toxins.

Contrary to popular belief, with a proper diet, you can eat pasta. They must be made from durum wheat and then they will not do harm.

For those who cannot live without sweets, it is allowed to include marmalade, dark chocolate, honey and marshmallows in the menu. Of course, these products must be consumed in strictly limited quantities. Can be made with minimal sugar.

What not to eat with proper nutrition

At the time of choosing the right diet, you need to remember to exclude foods that are prohibited with proper nutrition. These are the ones that disrupt the metabolism and help the accumulation of fats. The following products are completely banned:

It is not recommended to include cream, fatty sour cream, canned vegetables, spices in the diet. Avoid packaged juices and sodas. Alcohol is also not recommended. You can afford only dry wine, mostly white. It contains no sugar and is calorie free.

The right combination of products

When mixing foods during cooking, you need to remember the golden rule - the less food is mixed, the simpler the composition, the easier it will be for the body to digest the incoming food.

Fruits do not combine with other foods, so you need to use them as a separate meal or half an hour before a meal. Both sour and sweet fruits do not mix well with each other.

Nutritionists recommend avoiding the usual combinations of cereals, pasta and potatoes with meat products. Flour sauces cannot be prepared for meat. Omelet is best eaten in its pure form, without adding any ham or cheese.

With proper nutrition, it is allowed to combine meat, chicken and fish with vegetables or salad. Omelet is also cooked with vegetables, the best combination is with broccoli. Ham and cheese should be eaten on their own, without bread.

This distinction occurs for the following reasons: protein foods, such as meat, fish, eggs and nuts, are digested in an acidic environment. Carbohydrates are digested in an alkaline environment. Therefore, their joint digestion is difficult. Sometimes you should not mix products so as not to lose their beneficial properties. First of all, this is a traditional salad of cucumbers and tomatoes. When mixed, cucumbers neutralize vitamin C, which is rich in tomatoes.

To understand in more detail which products can and which are undesirable to combine, the table of the correct combination of products will help:

The table shows that combinations marked in green are absolutely allowed. Green vegetables are compatible with any food. Yellow combinations are not recommended, but are considered conditionally acceptable. That is, baked potatoes can sometimes be served with meat. It is also conditionally compatible with cheese and legumes. Red combinations should be strictly avoided. The famous egg and cheese snack, in fact, consists of incompatible products.

Summarizing, it must be emphasized that proteins and carbohydrates do not combine with each other. It is possible, but not desirable, to combine proteins with protein. When combining protein and fats, an abundance of greens is required so that fats do not inhibit the digestion of proteins.

Carbohydrates need to be eaten separately, since the body is able to digest only one type of carbohydrate at a time.

side dishes

If in the old days the side dish was just a decoration of the dish, now it has become a full-fledged addition to the main dish, and it is important to know which foods can and cannot be combined with proper nutrition.

From the above it follows that the best side dishes for meat dishes are vegetables such as cabbage, cucumbers, zucchini, pumpkin, radishes, asparagus and lettuce.

Potatoes are a very rich source of carbohydrates. It is preferable to cook it with cabbage or zucchini.

To the question - with what to eat buckwheat with proper nutrition and other cereals, experts answer - exclusively with vegetables. Buckwheat, rice, oatmeal are cooked in water to an average degree of readiness, so they retain their benefits. They are served with a vegetable salad in olive oil. Many cereals, including buckwheat, are enough to fill with water and let swell. Then the dishes will retain one hundred percent useful properties. It is important to note that white polished rice is more of a forbidden food. It is a fast, high-starch carbohydrate that provides the body with nothing but calories. Experts advise giving preference to brown or brown rice. Due to the fact that it is not cleared of its natural shell, it retains all useful substances, vitamins and trace elements.

Durum wheat pasta with vegetables or mushrooms creates a complete balanced dish. Such pasta is easily digestible, energizes for a long time and deserves its place in the diet of proper nutrition.

An example of a diet with proper nutrition

It is best to make a menu a few days in advance in order to avoid unplanned snacks with products that are at hand and are not recommended for proper nutrition. Knowing the right combinations of products, a person can invent many new recipes for himself. One particular dish can be repeated no more than 1 time in 3 days. For example, to prepare breakfast with proper nutrition, you can use the following products:

• cereals;
• whole wheat bread;
• fish;
• omelette;
• vegetable salad;
• fruit salad;
• dairy products;
• nuts;
• dried fruits;
• yogurt.

By combining them in various ways, you can choose the dishes that you like best. It is important to take into account the calorie content of the products used and the energy balance.

For a snack before dinner, fruit or low-fat kefir is suitable.

Lunch should be the most nutritious meal of the day. The list of recommended products is quite diverse:

• lean meat;
• seafood;
• pasta;
• vegetable soups;
• bean puree;
• boiled or baked fish;
• vegetable stew;
• vegetable salads;
• broth on lean meat with vegetables or mushrooms.

It is advisable to take into account when planning the menu and afternoon snack. It will help unload the upcoming dinner. You can use the following products:

• fruit or vegetable juice;
• cottage cheese;
• yogurt;
• dried fruits;
• nuts;
• fruits;
• whole grain breads.

An example of proper nutrition for a full-fledged afternoon snack can be rye bread with cottage cheese and herbs.

At dinner, you need to limit animal protein. It is recommended to use the following products:

• vegetable, cottage cheese, cheese casseroles;
• seafood;
• omelette;
• vegetable salad;
• Steamed fish;
• vegetable or mushroom pancakes;
• kefir;
• a small amount of chicken breast.

When creating your dish, you also need to adhere to the food compatibility table.

Portion with proper nutrition

With proper nutrition, not only the composition of food is important, but also its volume. What should be the portion of the right nutrition? All foods have different calorie content, so some foods can be eaten quite a lot and not go beyond the set number of calories. And others will need quite a bit to gain the entire prescribed rate. It's great if the kitchen has scales. But this, firstly, is too time-consuming method, and secondly, eating does not always take place at home and you need to learn how to determine your norm visually.

To determine the serving size for proper nutrition, you can use the plate rule, according to which its diameter should be no more than 25 cm. Half of this plate can be occupied by vegetables. Meat and fish products, as well as cereals and other side dishes can only be eaten in the volume of a quarter of this plate.

Another rule that is considered more practical, since it is problematic to carry a plate of the desired diameter with you everywhere, is the fist rule. It is believed that the size of a person's stomach is equal to the size of his clenched fist. Thus, you can visualize your portion in order to understand how much it will fit in the stomach and not eat too much. Determining the volume of a serving by eye, however, is not considered the most accurate.

There is also a female palm method. It helps to determine the portion size in grams. Cereals, pasta or potatoes can be eaten around 200 grams. This is the volume of a clenched female fist. A palm with fingers wide apart is a prescribed portion of vegetables. The palm folded in a boat shows the optimal amount of meat and fish, in terms of volume it is approximately 100 grams. And cheese or other fats can be added, focusing on the size of the thumb or two phalanges of the fingers.

Complex carbohydrates can be afforded the size of the palm of your hand without counting your fingers. To dress a salad on a plate, you need a teaspoon of oil, which is about 5 grams or the size of two large nails.

In order not to remain hungry, during the day a person needs to eat food in the amount of three palms, three fists and one thumb. Of the three palms, two should be protein and one carbohydrate. Three fists - mostly vegetable salads and fruits.

If due to a poor eye it is difficult to correlate the portion with the size of the hand, you can use another rule. The size of a woman's hand can be correlated with the size of a glass. Thus, the volume of a woman's fist is 1 cup. Soups for a meal require 200 grams - this is 1 glass. An acceptable serving of salad for a meal is about 150 grams or 4 tablespoons.

Many make the mistake of thinking that if you reduce the portion as much as possible, the body will feel even lighter. In fact, you should not reduce your portion too much, this will result in the fact that the feeling of hunger will make itself felt before the allotted time, and the chance of an unplanned snack will increase. And if this is not possible, there is a risk of decreased performance and deterioration of well-being. A large portion also threatens with problems with digestion, poor absorption of nutrients, and metabolic disorders. Also, overeating is manifested by drowsiness and apathy. Therefore, you need to choose your method of portion control.

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Many of us understand the value of a healthy lifestyle. Especially if the question is about losing weight and improving ]]> products for proper nutrition should be consumed, systematized and regulated ]]>

General principles of healthy eating

To live happily ever after, you need to eat right, provide a balance of calories, water, fat and salt. This approach is relevant in all cases, whether for weight loss or for weight gain (excessive thinness also requires correction through a balanced diet).

self-discipline

Take for granted:

• get rid of sympathy for fast foods (they have too few natural ingredients, they often use spent frying fats with carcinogens, GMO mayonnaise, synthetic flavors and flavor enhancers);
• make a list of foods for proper nutrition for at least a week in advance;
• drink water regularly and as often as possible (drink at least 1.5-2 liters per day in its pure form, that is, in addition to soups and juices);
• minimize salt intake, any foods for proper nutrition can be eaten unsalted. The natural taste of the product will become even brighter and more distinct. Believe me, this can and should be achieved, the only question is the formation of new habits;

Attention! Salt is deposited on the walls of blood vessels, and also complicates water exchange. Both lead to metabolic disorders, the development of hypertension and atherosclerosis.

• do not eat late in the day (closer to the night, the body is rebuilt to fall asleep, even if you are an “owl” - go to bed late and get up late);
• reduce the size of portions (at least a little bit), and if it is difficult and obviously not full, switch to fractional meals. The interval between meals should be at least 2 hours.
• give up "fast" carbohydrates - cookies, cakes, sweets, waffles, various sweet crunchies;
• preference should be given to plant foods, especially fresh vegetables and fruits that have not undergone heat treatment. For weight loss, it is extremely important that the body is intensively cleansed of toxins and toxins, and dietary fiber (fiber) perfectly copes with this task;
• make sure you eat fewer calories than you burn. As a result, the accumulated extra pounds will begin to be spent - energy will be split from reserves, and not from new food entering the body. The process of your weight loss will noticeably increase;
• get rid of bad habits, smoking and alcohol are ardent opponents of a healthy lifestyle;
• at first, do not try to get involved in all the theories at once - separate nutrition, vegetarianism, veganism, raw foodism. Any drastic changes will bring stress to the body, so avoid harsh drastic measures.

Observation and analysis

What needs to be done to make the process easier:

• carefully monitor the results of losing weight - keep a notebook where you will make any changes;
• get a food calorie table (you can find it on the Internet, just use reliable web resources with a good reputation);
• act systematically, not episodic.

Attention! Remember that 1-2-time measures do not bring visible results. The effectiveness of weight loss measures can only be judged if the new nutrition system is practiced for at least 3-4 weeks.

Control and statistics will help identify those products that do not suit you due to individual reasons. And vice versa, it is expedient to promote the most successful solutions in the future. It will be useful:

• check your blood pressure and weight at least once a week;
• track the strength of appetite, hunger, satiety threshold, analyze the quality of sleep;
• before the start of the experiment and at the end of it, take a general blood test - you will be pleasantly surprised by the difference in the direction of improvement.

Slimming food set

Each food name has a number of features, but in general it makes sense to group foods by related characteristics, so that it is easier and more convenient to understand their general properties.

Cereals and legumes

What are the benefits of cereals? They contain complex carbohydrates and a number of vitamins (A, I E, group B). From the breakdown of carbohydrates, energy is obtained, due to which the body receives activity.

• brown and brown rice;
• whole wheat;
• buckwheat;
• millet;
• barley grits;
• oats;

Attention! Whole or at least ground oats are much healthier than Hercules flakes (when processing oat grains, a valuable shell is removed).

• beans;
• peas;
• lentils;
• beans.

Fats

Fats must be supplied to the body - without them, metabolic processes will be disrupted, and cells will not receive important trace elements. But only eat fat-containing foods not of animal origin, but of plant origin:

• unrefined sunflower oil, olive, linseed, corn and others;

Attention! Avoid buying refined and especially the so-called deodorized oil. Its usefulness is neutralized during processing.

• avocado;
• unroasted nuts - pine nuts, walnuts, earthen, hazelnuts, cashews, almonds;
• sunflower seed (also not heat-treated - it is enough to dry the seeds, but in no case fry them).

Fruits, vegetables, greens

Without fruits and vegetables, you can’t count on high weight loss results. The fact is that fruit and vegetable products consist of a large percentage of fiber, which is also called dietary fiber. With their help, the intestines are cleaned, and even in the most inveterate warehouses. Thanks to this, the body gets rid of toxins, improves blood circulation and digestive function.

Few details:

• grapefruit - powerfully burns fats, and also lowers insulin and, as a result, leads to a decrease in appetite;
• ginger - enhances metabolism, stimulates digestion, removes toxins and toxins, strengthens the nervous system and hormonal levels (which is very important for normalizing weight);
• dill, parsley, cilantro, green salad - powerful means for getting rid of excess weight, rich in vitamins and vegetable acids;
• figs - quickly satisfies hunger, improves digestive function, and also contains few calories, despite the fact that it is very sweet;
• zucchini, cucumbers, eggplant, celery, cauliflower and Brussels sprouts - although they are used boiled, they are indispensable for ensuring good bowel function;
• chicory - improves digestion, normalizes blood sugar levels, strengthens the immune system;
• green tea - promotes the breakdown of fats and bad cholesterol;
• apples and pears - help satiety, low-calorie, rich in pectin;

Attention! Eat at least 300-350 g of vegetable fiber throughout the day. The bigger, the better. Try to ensure that the lion's share of this amount goes to food in its raw form.

sour milk

Try to give up sour cream and milk - both whole country (it has too much fat and casein, which complicate the work of the stomach), and store-bought (most often this is a half-synthesized product, useless or even harmful).

Instead, lean on such "sour milk" as:

• kefir;
• cottage cheese;
• yogurts;
• lightly salted cheeses;
• serum.

Their benefits are as follows:

• protect the microflora of the entire gastrointestinal tract;
• neutralize putrefactive bacteria;
• improve digestion and intestinal motility.

Meat, fish, seafood

Restrictions on meat mainly concern fatty varieties - pork, beef, lamb are undesirable. Preferred:

• rabbit meat;
• turkey meat;
• chicken (especially white meat - breast);
• veal.

Any fish is suitable, it is advisable to alternate and diversify the fish products used. Pay attention to such types of fish as:

• herring;
• flounder;
• pollock;
• perch;

Contrary to prejudice, this fish is by no means the food of the “poor and deprived”. On the contrary, it is extremely useful - low calorie content, rich in phosphorus, no cholesterol.

Red fish must also be in the diet:

• salmon;
• trout;
• pink salmon;
• tuna;
• char;
• salmon.

It contains a lot of fish oil (Omega 3 is a necessary substance for strengthening the circulatory system).

The following seafood products are extremely useful:

• mussels;
• shrimps;
• seaweed;
• squid.

In deep-sea conditions, underwater inhabitants accumulate a lot of silicon, phosphorus and other elements, without which the construction and rejuvenation of the cells of the human body would be ineffective.

As you can see, organizing proper nutrition and starting to lose weight is a completely solvable task. There would be a desire, as well as an understanding of the mechanisms of food digestion by your body. Also remember about additional measures that will enhance the effect. These are sports, oxygen baths, a positive attitude.

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For a healthy body, cheerful spirit and excellent shape, an integrated approach is needed. Physical activity, hardware procedures, massage, body wraps and, of course, proper nutrition.

Changing your eating habits is where you start your journey to a leaner, healthier body. What does the list of products for proper nutrition and weight loss include? We will talk about this in the article and consider a detailed table.

Refusal of junk food

Food should not be high in calories, but nutritious. That is, it is important to harmoniously combine fats, fiber, proteins, carbohydrates, vitamins and minerals in the daily diet.

With a light heart, you should abandon canned foods: peas, corn, pickled cucumbers and everything that contains preservatives and excessive amounts of dyes.

Avoid fast foods. And also say goodbye to heavy fatty and fried foods, white bread, milk chocolate, juices in tetra packs and alcohol.

The right foods for a healthy and lean body

Quite rightly, the question arises, what can you eat and lose weight at the same time?

Since our body mainly consists of water, in order to maintain effective metabolic processes in the body, you need to drink up to 1.5 liters of pure water in small sips per day. By the way, insufficient fluid intake can cause.

To avoid feeling hungry, carbohydrates must be digested slowly. Foods containing healthy carbohydrates include cereals (buckwheat, brown rice, oatmeal), multigrain cereals, and baked potatoes. Moreover, these products can be eaten for breakfast and lunch.

Protein is involved in muscle development and restores cell function. Therefore, foods rich in protein are essential for the body. Cheese, less than 25% fat, 1% kefir, cottage cheese, lean meat (chicken and turkey breast, steamed or boiled), fish, seafood. All this must be included in your list of healthy foods for proper nutrition and weight loss.

Do not neglect the use of fats, respectively, in a reasonable amount. Their sources should be useful - these are nuts, fatty fish, sesame, linseed and sunflower oil (you can’t fry in salads or on an empty stomach). Fats will be useful to use at the end of a meal, they slow down the process of producing gastric secretions.

Vegetables and fruits are desirable to add at every meal. They are an indispensable source of vitamins, minerals, fiber. You should be careful with too sweet and starchy fruits and vegetables (grapes, persimmons, bananas, potatoes). Therefore, it is better to eat them several times a week and only in the morning.

List of products for proper nutrition and weight loss

So that useful substances in the body are not in short supply, an excellent solution would be to choose a complex of vitamins and minerals.

The combination of products with proper nutrition (table)

A rational combination of products will greatly facilitate the work of the stomach and allow you to control your weight.

Fresh, steamed or stewed vegetables are well suited to a meat side dish. Green vegetables contribute to the removal of cholesterol, which enters the body with animal products. Do not combine meat and fish with pasta, cereals or potatoes.

Dairy products are not "friends" with fresh vegetables. This combination can lead to increased gas production and diarrhea.

Starchy vegetables (beets, carrots, squash, parsley and celery root, zucchini, cauliflower, pumpkin) go well with vegetable oils, herbs and legumes. But if you eat these vegetables with sugar, they can cause a fermentation process.

To make it clearer, we suggest looking at the table of food combinations with proper nutrition.

- cannot be combined, 0 combination is possible, + it is recommended to combine

With the transition to a new style of nutrition and a change in the list of products for proper nutrition and weight loss, difficulties may arise in the form of hunger, lack of saturation. But within a few days, the stomach will contract and this discomfort will pass. If you follow the right eating style, choose the right diet and take into account the combination of products, you can see good results already in the first week.

A healthy human diet is impossible without food for proper nutrition. Proper nutrition. What is it? What is the meaning of the concept of "products for proper nutrition"? How to make a diet that meets the requirements of the body to the maximum?

Proper nutrition: food for health

First, you should establish the truth of the phrase "proper nutrition", what products it consists of and in what volumes they should be consumed, as well as what methods to cook. Proper nutrition is a system and integrity of the formation of nutrition, which saturates the body with nutrients and energy calories.

When deciding to continue to follow the above principles in food, it is worth starting with the elimination of objectionable products from your kitchen. The next step is to stop buying new pests. You need to be patient and develop willpower in the first weeks.

Unwanted Products

• All fried food. This takes into account the methods of roasting. As a result, a slight frying in olive oil will do less harm than the same process carried out using animal fats.
• Sweet carbonated and drinks based on dry mixes are excluded.
• Sausage products and semi-prepared preparations, smoked meat and fish products, canned food.
• Sour-milk products with a fat content exceeding the recommended one, desserts made from cottage cheese, yogurts with the inclusion of fruits.
• Most of them are confectionery products.
• Snack products - chips and nuts, crackers and more
• Products in which the presence of dyes and all kinds of preservatives goes off scale.
• Chocolate bars, milk chocolates with and without filling.
• Fatty meats.
• Fats of animal origin.
• All fast food dishes from restaurants and requiring quick preparation.
• Alcohol in any form.
• Sweets and bread.

Table of foods to avoid whenever possible

This applies to:

• Root vegetables such as potatoes and its sweet representative, sweet potato. As a result of the rejection of potatoes, the intestines are deprived of stagnation, and the stomach does not feel heaviness.
• Flour products, including hard flour pasta.
• Instant flakes or no-cook flakes due to the high starch/gluten content.
• Of bread. White and rye, multigrain contains unwanted yeast. The exception is whole grain bread, similar to pressed porridge. However, buying it is problematic.

1. vegetable-fruit;
2. grocery;
3. fish;
4. meat;
5. lactic;
6. department of frozen products, which are purchased in case of inaccessibility or winter period.

And it's all! It is hard to imagine what costs you will avoid if you do not purchase sauces and pastries, confectionery and delicacies.

Listing the best foods for proper nutrition

It is worth writing out your favorite ones from it and filling them with storage places in the kitchen. You should cross out those that you do not like, cause you heartburn / allergies / indigestion, and those that are unloved.

Complex carbohydrates come from:

• millet;
• buckwheat;
• brown (brown) rice;
• oatmeal long-term cooking;
• quinoa (pseudo grain);
• bulgur (groats from durum wheat);
• durum wheat pasta (duruma or spelled);
• whole peas (it also contains protein);
• chickpeas (also a source of protein);
• beans (with protein);
• green lentils (with the inclusion of protein).

The body is replenished with fiber through:

• fresh herbs (parsley and cilantro, dill and basil);
• cabbage (white and red, cauliflower and Brussels sprouts, Savoy and broccoli, as well as kohlrabi);
• lettuce (leaf and cress, iceberg and romano, lettuce and Beijing cabbage);
• bulbous (onions - white and red, shallots and leeks, garlic);
• root crops (carrots and radishes, radishes and daikon, turnips and beets, celery and parsnips, rutabagas and horseradish);
• nightshade (tomatoes, peppers, eggplants);
• pumpkin (pumpkin and patisson, zucchini and cucumber), including sweet varieties (watermelon, melon);
• dessert vegetables (artichoke, asparagus, rhubarb);
• seaweed (nori);
• pome fruits (apples, pears, quince);
• stone fruit (apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
• berries (raspberries, strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, cranberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
• sub- and tropical fruits (kiwi, lychee, passion fruit, persimmon, pineapple, banana, coconut, papaya, dogwood, fig, grape, mulberry, pomegranate, dates, olive);
• citrus fruits (orange, lemon, grapefruit, lime, tangerine).

Fats enter the body from:

• unrefined oils (sunflower, olive, linseed);
• dried non-roasted nuts (almonds, cashews, hazelnuts, walnuts, pine nuts);
• avocado.

The body gets its protein from:

• chicken and turkey fillet;
• lean meats;
• white fish (pollock, sea bass, dorado, hake, perch);
• red fish (tuna, salmon, trout, pink salmon), which also supplies fish oil and omega 3;
• seafood (shrimp, squid, mussels);
• milk (preferably stored up to 10 days);
• fermented milk products from whole milk (natural yoghurts, cottage cheese, kefir products);
• protein powders with a low carbohydrate content.

Product Compatibility

Food compatibility is sometimes seen as a more important component of proper nutrition. Antagonist components, when simultaneously ingested, can turn into poison. When compiling your diet, you should follow these tips:

• Fruit, as incompatible with other foods, should be eaten separately. Their rapid absorption allows them to be eaten 1 hour before breakfast, lunch, dinner.
• You should not eat 2 different proteins at a time: fish and milk, fish and eggs.
• The combination of foods rich in proteins and carbohydrates is also considered undesirable. Therefore, cheese, eggs, meat and nuts are forbidden to be eaten along with potatoes, bread and cereals.
• An excellent combination of fats with cabbage. It is subject to slowing down the formation of gastric juice due to exposure to fats.
• Products with a predominance of carbohydrates. And these are potatoes, bread, beans, peas, etc. Do not use them with vegetables and sour products.
• Do not eat high-fat foods with protein at the same time. This, for example, sour cream and eggs, vegetable oils and cheese, meat and butter, and others.
• Starch should enter the body at a time in a limited amount. And it is better to eat potatoes and porridge without bread.
• A lot of milk is not healthy, because it prevents the formation of gastric juice, promotes fermentation.
• It is very good if green vegetables become dominant in any dish. Then there will be no problems with the production of gastric juice.
• Do not abuse the amount of oil, acid in salads. This will cause slow absorption of proteins.

All advice is fundamental in separate nutrition, which is extremely beneficial for the body. The correct assimilation of food prevents the occurrence of unwanted sensations. This lays the foundation for increased immunity and rejuvenation.