Foods for proper nutrition list. Proper nutrition for losing weight - a menu for every day. Harmful products - unequivocal "no"

In general, what is a PP diet and where does proper nutrition come in? You will find answers to these and many other questions in this article. And you can also find out if it is realistic to lose weight on energy bars, on diet cocktails, or is it possible to drink beer, consume fats during a diet?

The mysterious diet of the PP is deciphered in surprisingly simple terms: diet is adherence to a certain diet, and PP is proper nutrition. As a result, it turns out that the PP diet is adherence correct diet nutrition. With the help of this diet, you can not only normalize the metabolism in the body and thereby increase the immune system, cleanse the body of toxins and toxins, but at the same time, without any special restrictions and bullying, you can get rid of extra pounds. Such weight loss will only be a joy!

On the PP diet, there is no need to arrange fasting days and the diet itself is very diverse. So you can easily forget about mono diets and liquid foods - all you have to do is bring your diet to the diet menu described below.

The content of the article:

PP diet - menu

Since it implies the use of certain products in the diet, then, depending on the taste preferences and habits, the diet menu everyone makes for himself, choosing from the recommended products exactly those ingredients that are closer to him.

First of all, you should exclude all fatty foods from your diet: fried potatoes, including fries, fast foods, crackers in bags, of course, chips, where without it, alcoholic beverages - first of all beer, soda water, mayonnaise, cakes , cake and everything in the same spirit.

At first, observing the PP, the craving for heavy food will be stronger than reason and arguments, but you should not panic, the main thing is to hold out for a couple of weeks, and the desire to eat something tasty and harmful will weaken, and after three months of PP (proper nutrition) you will not even look you will be on those products that you used before.

Introduce vegetables and fruits into your diet, they should be at least 20% of the daily diet. Bananas and grapes are best eaten during the daytime, but apples, pears and citrus fruits are allowed to be eaten at any time of the day, except at night. At this time, the body is resting, and everything that you eat will settle in your body in the form of fatty deposits.
While on the PP diet, lean on slow carbohydrates. These include: durum pasta, buckwheat, rice, oatmeal, coarse bread.
Be sure to include salads from cucumbers, carrots, beets and cabbage into your diet. The body spends more calories to digest these vegetables than they contain.
Also, the body, despite dietary restrictions, requires animal protein, which must be consumed per day at the rate of one gram of animal protein per kilogram of its own weight. It is better to cook products containing animal protein by steaming, in the oven, or boiling.

So, where is animal protein contained: in cheese, cottage cheese, eggs, in meat (it is better to choose lean pieces), poultry. Animal protein should make up at least 20% of the daily diet.

Mandatory for PP ( proper nutrition ) add olive and flaxseed oils, seeds, red fish and nuts to the diet. You can find out about the benefits of flaxseed oil at.

Make it a rule for yourself to drink two liters of water a day. No tea, no juice, no coffee, namely WATER. Water has a beneficial effect on metabolism, accelerating it, and at the same time helps to eliminate harmful toxins from the body.
In the late afternoon, reduce your carbohydrate intake to a minimum. In the evening and at night, foods with a high protein content are preferable. At night, you can drink a glass of kefir or unsweetened hot tea. I myself often noticed that hot drinks reduce the feeling of hunger.
Place your food in small plates - the portions eaten will be much smaller and the food will look voluminous. Eat small meals often.

Oddly enough, juices sold in stores are prohibited products. There is more harm than good in these drinks.

PP Diet - Prohibited Foods

Forget about hot dogs, sausages and canned food. Despite its apparent low calorie content, the "Eshki" components of these products have a detrimental effect on the entire body as a whole.
Crackers, dried, dried, will not be useful either. salty fish, instant chips and noodles - these foods whet your appetite.
PP () does not tolerate store-bought mayonnaise - because of its insane calorie content (about 600 calories per 100 grams), replace it with low-fat sour cream.
Forget bouillon cubes, replace them with herbal seasoning, marjoram, origano, allspice and hot peppers. Especially, hot peppers well stimulates the digestive system.
Replace sweets with marshmallows, marmalade, dried or dried fruits: figs, kiwi, dates, prunes, pears, mangoes, etc. But remember, carbohydrates can be consumed in small quantities.
During PP diets give up beer completely. Sometimes, if you wish, you can afford a glass of red wine, but there are pitfalls here too - alcohol whets the appetite.
Do not overuse salt.

Lose weight by observing the PP (proper nutrition) or 7 myths about diets.

Myth 1: "Slimming Bars"!

In fact, energy bars only contribute to weight gain, as they are classified as processed foods.

In a nutshell: Processed foods are easily absorbed by the body, resulting in excess energy in the intestines, resulting in weight gain. If you eat such bars during even the strictest diet, then the results at the end of it may be disappointing, the weight will not go away, and if you still manage to throw it off, it will turn out to be much less than calculated by the diet.

Therefore, if you want to lose extra pounds during a diet, then exclude processed foods from your diet.

Myth 2: "Low fat foods."

There is an opinion that eating low-fat foods can get rid of body fat. Is this so?

If back in the eighties nutritionists advised to follow a diet with a low fat content, or even with their exclusion, then a few decades ago they also proved the opposite. For the normal functioning of the body, fats are vital - they determine the optimal functioning of brain activity, the condition of the skin, heart and other organs. And fats also contribute to the assimilation of a large amount of vitamins, including Omega 3. And the most paradoxical is that fats contribute to weight loss.

During the digestion of fats, the production of the hormone ghrelin (this hormone affects the suppression of hunger) is suppressed, thereby stimulating the release of the peptide (this substance gives a feeling of satiety). Also, the consumption of small amounts of fat affects the decrease in the total glycemic index, which comes with one meal, which in turn affects the long-term feeling of fullness.

Myth 3: "Animal fats and the appearance of cellulite."

There is a myth that eating saturated fat directly contributes to the onset of cellulite. Is this so?

It is the excessive consumption of calories that leads to the appearance of cellulite, and fats only contribute to this. Cellulite is nothing more than a consequence of excessive calorie intake, where no matter what form of fats enter the body in the form of sweets or in the form of French fries, the result is still the same.

However, while sticking to PP (proper nutrition), saturated (animal) fats should be introduced into the diet in small quantities, as they contribute to rapid satiety.

There is a difference whether you eat two packs of low-fat cottage cheese, which will negatively affect your figure, or you eat not a large number of curd product, but with a slightly higher calorie content and quickly fill up.

Myth 4: "Stimulating metabolism promotes weight loss."

Many have probably heard, eat more often and lose weight. Is it so?

Long breaks between meals negatively affect the figure, since after a long abstinence from food a kind of starvation sets in, and when you end up pouncing on food, you absorb it so quickly that the feeling of fullness does not have time to come and overeating occurs - gluttony.

But frequent food consumption is not an option for those who are losing weight. If there is often, then where does the feeling of hunger come from, and hence overeating and excess weight.

Failure to adhere to basic meals and snacks between them contributes to the absence of feelings of hunger and satiety. You need to eat only with the onset of hunger, neither earlier nor later.

Myth 5: "Exercise and food without restrictions."

There is an opinion that if you introduce physical activity into your daily routine, then you do not need to monitor the calories eaten. Is it so?

In fact, everything is simple. It doesn't matter how much time you spent in the gym, if the calories eaten exceed physical activity, then the extra pounds not only will not go anywhere, but will more than settle on the figure.

Exercise regulates appetite and helps keep the body in good shape, but this does not mean that you can forget about the quantity and quality of food consumed.

Myth 6: "Beer is the enemy of any diet."

They get better from beer. Is it so?

Any alcohol has enough calories - one gram of alcohol contains seven calories. For comparison, there are nine calories in the same one gram of fat. Agree, the difference is not significant. For example: carbohydrates and proteins contain only 4 calories per gram.

Draw conclusions. However, infrequently and in small quantities, alcohol is allowed to be drunk even during the most strict diets.

Myth 7: "Diet drinks for weight loss."

With the help of diet drinks, you can lose extra pounds. Is it so?

Most researchers have come to the conclusion that diet drinks, cocktails, and regular juices on the shelves contribute to weight gain.

Diet drinks contain substitute sugars that not only interfere with weight loss, but are often the cause of weight gain. These same sugar substitutes stimulate appetite, which gives rise to a constant desire to "chew" something.

Now for a better understanding PP diets I offer you an approximate menu for a week.

Approximate PP diet menu (proper nutrition) for a week

Monday

For breakfast: a portion of boiled rice in water, flavored with a small piece butter- 150 gr, vegetable salad (cucumber, tomato, dressing - olive oil) - 150 gr, orange or small grapefruit, green tea.
For lunch: steamed fish - 150 gr, a slice of coarse bread, a small amount of vegetables to choose from - 200 gr, mineral water with a slice of lemon.
For dinner: stewed vegetables - 200 gr, a slice of coarse bread, tea with lemon.
It is better to finish the first day of PP (proper nutrition) with a glass of kefir at night.

Tuesday

For breakfast: a small portion of boiled potatoes, seasoned with herbs - 120 gr, boiled chicken breast, sprinkled with grated cheese on top - 120 gr, apple, tea with lemon.
For lunch: a portion of wild rice with vegetables - 170 g, orange, green tea.
For dinner: cottage cheese 5% - 100 gr, mineral water, pear.
At night you can have a cup of hot tea.

Wednesday

For breakfast: stewed vegetables - 170 g, a slice of bread with cereals, one boiled egg, some grapes - 80 g, green tea.
For lunch: a piece of boiled meat - 100 g, vegetable salad - 150 g, mineral water.
For dinner: a slice of boiled fish - 120 g, a slide of Peking cabbage - 130 g, toast, green tea.
A glass of low-fat yogurt can be allowed at night.

Thursday

For breakfast: 2 medium baked potatoes in the oven, boiled chicken breast - 150 gr, orange, lemon tea.
For lunch: durum pasta - 150 g, stewed vegetables - 150 g, apple, green tea.
For dinner: cottage cheese 5% - 100 gr, grapefruit, mineral water with a slice of lemon.
At night, you can have a mint of mint tea.

Friday

For breakfast: boiled chicken breast - 100 g, vegetable salad - 150 g, a slice of bread, green tea, banana.
For lunch: boiled potatoes with butter - 100 gr, cabbage salad - 150 gr, green tea, apple.
For dinner: baked fish - 150 gr, stewed vegetables - 100 gr, mineral water.
At night, a cup of hot tea.

Saturday

For breakfast: steamed green beans with olive oil - 250 g, boiled egg, banana, green tea.
For lunch: fish baked in the oven - 150 g, vegetable salad - 150 g, tea with a slice of lemon.
For dinner: semolina porridge on water - 150 gr, apple, mineral water.
Before going to bed, you can drink a glass of kefir.

Sunday

For breakfast: an omelet of 2 eggs, vegetables of your choice - 150 gr, orange, green tea.
For lunch: boiled chicken breast - 150 g, vegetable salad - 150 g, mineral water.
For dinner: chicken breast broth with the addition of small pieces of meat - 200 gr, a slice of bread, green tea.
At night, kefir.

In conclusion, I can say one thing - the PP diet allows you to get rid of 5 kilograms of excess weight per month, subject to physical activity!

That's all for me! Be healthy, love yourself and your loved ones!

Today, most nutritionists and ordinary people agree that the concept of "proper nutrition" is based on the principles of vegetarianism. It's no secret that the fundamental aspect of this nutritional system, which, by the way, is not just a refusal or the use of certain products, but a whole worldview, is a voluntary refusal to eat meat. The results of many studies have found that meat acts on our body as destructive as drinking or smoking. Meat is a conductor of animal fats into the human body, and as soon as they get inside, the cardiovascular system suffers, jumps occur blood pressure... An excess of animal fats can also cause cancer.

In addition, the results of laboratory experiments established the destructive effect of animal fats on the brain, as a result of which a person begins to experience neuroses, to feel anger and irritability. All this affects the quality in the worst way. Everyday life, internal balance and harmony with the outside world is lost. So, with the fact that it is categorically impossible to eat, we have decided, now we can consider the list for proper nutrition.

The system of proper nutrition prescribes the use of more than three hundred types of vegetables and root crops, more than six hundred varieties of fruit fruits, as well as about two hundred varieties of nuts. To fill the lack of protein will help: spinach, kohlrabi, cauliflower and wheat fruits, the use of nuts and legumes (soybeans, lentils, beans and peas) is especially effective in this sense. Animal fats replace various types of vegetable oils: olive, linseed, mustard, sunflower, hemp, coconut, corn, poppy, bean, nut, cottonseed, almond.

For clarity, the table below shows the percentage of the proportions of the system of proper nutrition, where the basis is taken as a 100% indicator of the daily diet of an adult:

Attention: completely exclude the use of any seasonings and vinegar from the diet!

It is very important not just to know what foods you need to eat, embarking on the path of correct and healthy eating, but also be able to combine them correctly:

Legumes and sesame seeds are in perfect harmony with rice;
Wheat is combined with peanuts, soybeans, sesame seeds, and legumes;
Legumes are most beneficial when accompanied by corn or wheat;
A lovely trio: soy, rice and wheat;
Pairs: wheat - sesame, wheat - soy;
Tandem: peanuts - sesame seeds, sesame seeds - legumes, peanuts - soybeans, peanuts - sunflower seeds;

Only by learning how to properly use all these products and giving up products that contain dyes, seasonings, various flavoring additives based on chemical compounds, we can talk about the observance of the principles of the system of proper nutrition.

Proper nutrition: a list of what foods you can eat

In order to avoid the development of serious diseases, as well as in order to raise the general tone, you need not go to the pharmacy for medicines and dietary supplements, but go to the store for healthy products:

Avocado: The calorie content of this fruit is about 240 kcal. It contains a large amount of polyunsaturated fats, which are essential for maintaining the beauty of skin and hair. In addition, avocados are rich in protein, which means they can easily replace meat. This is a unique fruit also because it absolutely does not cause allergic reactions, which means that it can be safely introduced into the child's diet. Avocado also boasts a high content of copper, iron, riboflavin (vitamin B2), vitamin A and trace elements. Since avocado is not a shortage in the domestic market, you should try to consume it at least a couple of times a week.
Linseed oil: not very tasty, but invaluable in terms of benefits! At proper storage(only in the refrigerator, in open form no more than thirty days) flaxseed oil saturates our body with fatty acids: Omega-3, Omega-9, Omega-6. Flaxseed oil is a great alternative to fish. To maintain the balance of these acids in the body, it is necessary to consume one tablespoon of the product per day.
Seaweed, nori algae: an irreplaceable source of iodine, micro- and macroelements, vitamins B and C, as well as selenium. Nori is a seaweed, extremely rich in the above substances, which means that you simply have to indulge yourself with rolls once a week!
Mushrooms: the purest protein, accompanied by a rare amino acid - valine. Mushrooms are unique in that the iron they contain is completely devoid of phytic acids. For example, 200 g of chanterelles can easily replace the body's daily need for iron.
Tofu cheese: complete protein the highest concentration (8.3 per 100 g). Tofu cheese can be a wonderful and savory ingredient for absolutely any dish.
Whole grain types of bread: the purest fiber and magnesium, as well as B vitamins. Eating bread made from whole grain flour gives a huge boost of vivacity, strength and energy.
Different kinds cereals: oatmeal, barley, brown rice, buckwheat, yachka and many others will help fill the lack of fats, carbohydrates and fiber in the body. You can cook soups with their addition, make porridge and even cutlets.
Protein peas - chickpeas: the name speaks for itself. It is the leader in the content of proteins and micro- and macroelements necessary for the body. All dishes with the addition of chickpeas are extremely satisfying.
Peanuts and walnuts: contain trace elements, fats and proteins in high concentration. They can be used as a healthy snack, as well as an additional ingredient for main dishes and salads.
Beans, lentils, peas: they contain a large amount of easily digestible protein, and are also very rich in zinc.
Greens: celery, parsley, dill, basil, cilantro - a source of all types of trace elements, fiber, zinc, iron, amino acids. In addition to additional ingredients for main dishes, they will be an excellent base for various smoothies.
Poppy, flax, sunflower and sesame seeds: vitamins, calcium, potassium and trace elements in their pure form. Perfectly complement all types of homemade cakes.
All types of vegetables: different varieties cabbage, carrots, zucchini, pumpkin, eggplant, corn, tomato - all these are essential trace elements, fiber, vitamins for a complete and healthy diet.

It is important to note that when it comes to greens, fruits and vegetables, you need to remember the principle of seasonality and be aware that proper nutrition is not just awareness of what foods you can eat, but also their competent combination!

What you can eat with proper nutrition: a list

Proper nutrition is healthy nutrition! Such nutrition is able to ensure full-fledged growth and development in childhood, support the vital activity at the proper level of an adult, strengthen health and become full-fledged, effective, and most importantly, natural prevention of various diseases and deviations. If you strictly follow the rules and eat only natural and healthy foods and at the same time pay attention to physical exercise, you can reduce the risk of developing such chronic and complex diseases as hypertension, oncology, diabetes, obesity, diseases of the gastrointestinal tract and cardiovascular system. With proper nutrition, you can eat:

Legumes: beans, soybeans, chickpeas, lentils, peas;
Cereals: rye, millet, buckwheat, wheat, rice, barley, couscous, bulgur ;;
Nuts: coconuts, pine nuts, pecans, pistachios, cashews, walnuts, peanuts, hazelnuts, almonds;
All types of vegetable oils: linseed, sunflower, olive;
Mushrooms;
Marine products such as: brown algae(wakame, hijiki, kelp, lima), red algae (dals, rhododenia, carrageenan, porphyra), green algae (monostroma, umi budo, spirulina, ulva);
Non-gelatinous sweets based on agar-agar or pectin;
Vegetables: potatoes, zucchini, carrots, squash, celery, radishes, spinach;
As spices you can use: ginger, cinnamon, marjoram, fennel, basil, coriander, cardamom, pepper, cumin, turmeric, anise, vanilla, barberry, oregano, mustard;
For breakfast, cereals drenched in cedar milk are very useful;
Fruit / dried fruit;
Coarse flour bread.

Be sure to pay attention not only to what you eat, but also to what you drink! Try to consume as much as possible pure water preferably natural, do cranberry juice, lemon water, completely skip carbonated drinks. Drinking alcohol is out of the question! Keep track of your diet, it must be correct and balanced, only then can you maintain order in your body, helping it to cope with daily stress in a rather difficult environmental situation.

Try to eat 5-6 times a day with an interval of 2-3 hours between meals. This way you won't be able to get hungry. Your body will always have "fuel". And, applying this principle of nutrition, you will be able to improve metabolism, which is good for debugging the digestive system, and for losing weight.

Fractional meals mean fewer portions. First, try reducing the portion by 1/3. Then listen to the sensations, experiment, maybe half of the original serving sizes will work best for you.
Some adherents of proper nutrition take 200 grams of food as the optimal serving unit. But still it is not perfect solution: 200 g of nuts is too much and satisfying, but 200 g of tomatoes is small and low in calories. Food quality (in calories, nutritional value and digestibility) is more important than just weight. Determine for yourself best size portions can only be experienced, but the good old advice that you need to leave the table a little (!) hungry makes sense. It is better if the last meal is the lightest in all respects (calorie content, digestibility, portion). Sometimes it is better to just drink kefir 1-1.5 hours before bedtime.

In the morning, the metabolism is faster than during the day and even more so in the evening, so at this time of day you can afford to eat heavily. Boil porridge, such as oatmeal, make an omelet or just boil eggs, eat a light salad of tomatoes, cucumbers and fresh herbs. Diversify morning diet You can use durum wheat pasta, wild rice, or rice noodles. By the way, if you like to eat sweets, then it is better to do it in the morning, while the metabolism is fast ("evening" sweets are deposited in the form of extra pounds).

Vegetables and fruits are rich in vitamins, minerals and carbohydrates, they protect against diseases of the heart and blood vessels, are indispensable components of an anti-cancer diet, besides, they have antioxidant properties, and are involved in detoxification of the body.
Vegetables are also good in that a significant part of the energy obtained from them is spent on their own digestion, that is, the likelihood of recovering from them is minimal. Vegetables are best eaten raw or steamed. They should be consumed at lunch or afternoon tea.
For dinner, you can also make a light salad of vegetables, but it is better not to eat fruits at night. Many of them contain a large amount of acids that irritate the stomach, besides, sour and sweet-sour fruits whet the appetite, and starchy ones, for example, a banana, are very high in calories. Ideally, fruit should be eaten at 11-12 noon, the recommended late allowed time is 17.00.

If you are not a vegetarian, then the "meat" question is undoubtedly important to you. With proper nutrition, meat can and should be eaten, but try to replace fatty meat with lean veal or poultry fillets. Limit yourself in the use of smoked meats, sausages, fried meat. Try to steam, bake, or boil meat. And remember the servings. Meat is best eaten at lunchtime, ideally with meat or vegetable broth. Choose vegetables for garnish!

Dairy products contain fats, proteins, carbohydrates, minerals and vitamins that our body needs. Drink milk, kefir and fermented baked milk, eat natural cottage cheese.
Choose foods that are medium to low in calories. Be sure to enrich your diet with low-fat durum cheese. But the use of sour cream and cream is best kept under strict control, especially if you want to keep fit.
It is better to eat dairy products during the second breakfast and before bedtime (let you always have a glass of kefir for the last meal).

Maintaining a normal water balance in the body is an important task that requires self-control. There is a simple formula for determining your personal water rate. Just divide your current weight by 20. That is, if you weigh 60 kg, you need to drink about 3 liters of water a day, but again! everything is individual and consultation with a doctor is required.
Divide the volume by the number of glasses of water you need to drink per day. Try to drink most of the water in the morning. Please note: you need to drink slowly, in small sips, the water should be at room temperature. The first glass of water should be 15 minutes before breakfast. So you awaken the body and prepare it for the work ahead - the digestion of the first meal.

By the way, you can add a little lemon juice to the water: it contains substances that break down fat, it helps to accelerate metabolism and has powerful antioxidant properties.

Some add a spoonful of honey in the morning, claiming that this is the best drink to start the day. If you love and eat honey, why not try it ?!

A long time ago, when no one yet suspected the existence of Viber, and did not particularly believe in the existence of Ingstagram, I graduated from the university and found my first job. At the same time, a heroic decision was made to move from my parents to a rented apartment, saying that now, I won’t feed myself? To feed something, of course, I will feed, but with what?

It was real fast food madness, not proper nutrition: frozen dumplings and pizza, baguettes and rolls generously doused with Sprite and cheap tea bags - everything that could be prepared in less than 10-15 minutes after a hard day at work.

But less than two months later, the body “thanked” for such a transition from mom’s vegetable salads with steamed meatballs to food “garbage”: the muzzle was covered with acne, the stomach was growling worse than a hungry dog, and the hair and nails were screaming “SOS”.

After scratching the back of my head, I decided that it's time to switch to foods for proper nutrition, otherwise it will not be possible to look like "baginya".

By tormenting the Internet, advice from experienced housewives and even (oh, gods!) Real paper books, I made a list of what should appear in my kitchen.

And a couple of months after returning to the true path (read - healthy eating), all health and appearance problems were forgotten like a bad dream.

List of foods for proper nutrition: 20 usefulness that must "settle" in your refrigerator

Cereals (buckwheat, whole wheat, brown and brown rice, millet, oats, barley, peas, beans, lentils, etc.).

Lean meat (turkey, rabbit, veal, white chicken).

These foods will provide you with healthy proteins.

Fish (river and sea).

Perch, hake, flounder, pollock, herring, salmon, salmon, tuna, pink salmon, trout are perhaps the most honorable "citizens" from the list of products for a healthy diet.

Judge for yourself: there are few calories and cholesterol, and phosphorus and Omega 3 fats, which help us stay young and beautiful, are a loading dose.

Seafood.

Seaweed, squid, mussel shrimp are also honorary members of the Useful Products club.

Fermented milk products (cottage cheese, kefir, yoghurts, whey, slightly salted cheeses).

These products will make your gastrointestinal tract work as clearly as a Swiss watch.

But it is better to give preference not to unknown store aliens, but to their relatives from the market. The main thing in proper nutrition is to make sure that the “bazaar” products are not too fatty.

Fresh vegetables, fruits, herbs.

All this brotherhood from the list of products for a healthy diet cleanses the long-suffering body from toxins and toxins, improves digestive function and blood composition.

And accordingly, you look stunning and energetic, like a foal in a spring meadow.

Are you still looking bored at Granny's shriveled apples? But in vain!

Unrefined vegetable oils (sunflower, olive, linseed, corn, etc.).

Without these correct fats in the body, metabolic processes are disrupted, and cells receive less nutrients.

And forget about refined and even more deodorized oils with proper nutrition - almost everything beneficial features they are lost during processing.

Pure drinking water, green tea, fresh juices, fruit drinks, herbal preparations - an excellent alternative to "chemical" carbonated drinks with preservatives, flavorings and other nonsense.

Diet crispbread, whole grain bread, bran.

These foods on the Nutrition List cleanse your intestines like a broom, ensuring you feel great.

Uncooked nuts (walnuts, pine nuts, hazelnuts, almonds, cashews, etc.)- another source of healthy vegetable fat, without which you will not be able to feel "energized".
Eggs in moderation are a great source of protein on the nutritional list.

Natural Bee Honey, prunes, dried apricots, raisins, bitter dark chocolate.

No time to explain! Just run to the store for healthy snacks!

But so that you do not think that only 5 bars of chocolate a day and a million dollars in your account are enough for you to be happy, we advise you to study the pyramid of healthy eating:

A pyramid of products for proper nutrition, or a little bit of Good!

The perfect mix: food pairing chart for proper nutrition

Not only you dream of an ideal soul mate, but also food from your fridge.

The only difference is that if you are still choosing between a brutal macho man and an out-of-the-box IT specialist, scientists have long ago selected the ideal “pair” for all products for proper nutrition:

6 principles of eating foods for proper nutrition: and what to do with all this usefulness?

When a list of foods for proper nutrition has been compiled and approved by all family members, from mom to hamster Bodey, you also need to learn how to use them correctly:

you need to eat about as many calories per day as you burn to stay slim.

And this means that if you were lying in bed all day, you did not "deserve" a pot of borscht and a dozen cutlets in addition;

for proper nutrition, you need to eat foods from the list 4-5 times a day, in small portions, and about 4 hours should pass between meals.

So we can imagine how you get a salad with a salad at a meeting: what's wrong with that? You have fractional meals here!

plan the menu for the day, week.

The biggest temptation to eat is not a product from the list of usefulness, but some nasty thing when you trudge home at 9 pm, and in the refrigerator there is nothing but this nasty thing.

But when a lovingly cooked vegetable salad awaits you - that's a completely different story .;

products for a healthy diet must be of high quality and fresh.

And no compromises in the form of "plastic" apples from the supermarket;

products need to be prepared the most useful way - cooking, stewing, and about fried chicken wings you can only dream before going to bed;

It is clear that if you and your cardiologist have already become friends, then coffee is clearly your taboo.

What to buy to eat healthy?

List of products for a healthy diet.
Advice and advice from a nutritionist.

TOP 9 harmful products that were not included in the list of useful products

If you decide to go to a healthy lifestyle, you need not only to know by heart the list of foods for proper nutrition, but also what should not be there for sure:

fried food.

Yes, yes, your traditional scrambled eggs and bacon is not a good nutritional standard, so get out the bag of oatmeal;

sweet drinks.

"Chemical" kvass, packaged juices, carbonated water, any cocktails with syrup - all this is for teenagers who can write off acne on the face of hormonal storms, and adult ladies and gentlemen indulge in elite varieties of tea, fresh juices and spring water;

smoked meats (fish, meat, bacon), sausage- these are food products for those who are not afraid of the prospect of ending their days in the oncology department.
I don’t know about you, but in my old age I am going to travel around the world, and not to be treated for cancer;

canned food with a shock dose of the very preservatives, dyes, flavors.

Okay, okay, this does not apply to grandmother's pickles, if you do not eat them ten pieces at one sitting;

white and milk chocolate with additives.

And no need to sob over these not quite right foods from the list.

x may well replace a useful congener - bitter dark chocolate;

fatty meat (pork, lamb, etc.), animal fats.

Well, ok, try to at least remove the streaks of fat, films and other nasty stuff from these food products before cooking;

fast food and convenience foods- required items in the list of unhealthy foods.
And there is no need to talk about your frantic employment: cutting a salad of fresh vegetables will take no more time than boiling dumplings with soy (and this is at best) minced meat;

rich pastries.

Hmm, if completely "honestly", then I advised even ordinary bread to be excluded from the shopping list or replaced diet bread if you decide to switch to proper nutrition;

alcohol.

Even a bottle of wine presented by a real horseman with the words “Listen, give me, I give it from the bottom of my heart, right?”, By and large, will not do you any good.

Hopefully now, when the list of foods for proper nutrition is no longer a secret for you, you can safely walk past the shelves in the supermarket with all sorts of nasty things. Better go to the "abode" of healthy lifestyles - the departments of cereals, "milk", fruits and vegetables.

And may willpower help you ☺!

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

The change eating behavior- this is where to start your journey to a slim and healthy body. What does the list of foods 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 give up 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 tetrapacks and alcohol.

The right foods for a healthy and lean body

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

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

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

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

You should not neglect the consumption of fat, respectively, in a reasonable amount. Their sources should be useful - these are nuts, oily fish, sesame, flaxseed and sunflower oil (in salads or on an empty stomach, you cannot fry). Fats will be useful at the end of a meal, they slow down the production of gastric secretions.

It is advisable to add vegetables and fruits with every meal. They are an irreplaceable source of vitamins, minerals and 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 foods for proper nutrition and weight loss

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

The combination of foods with proper nutrition (table)

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

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

Dairy products are not friendly 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 these vegetables are consumed with sugar, they can cause the fermentation process.

To make it clearer, we suggest looking at the food combination table 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 foods for proper nutrition and weight loss, difficulties may arise in the form of a feeling of hunger, insufficient satiety. But within a few days, the stomach will contract and this discomfort will disappear. If you adhere to the correct eating style, correctly select the diet and take into account the combination of products, you can see good results already in the first week.