You can stay healthy, attractive and young. To do this, sometimes it is enough just to adjust the daily diet. Proper nutrition allows not only to tidy up the figure. Competent and careful approach to one's health through rational menu planning will help get rid of problems with the skin, nails, hair, and ultimately self-esteem.
The basic principles of proper nutrition for weight loss
Proper nutrition is usually understood as following a rational menu. Every day the body needs to receive the required amount of minerals, proteins, vitamins, fats and complex carbohydrates. Unfortunately, refusal of breakfast and late dinner, as well as fast food snacks, neutralize the benefits of even the most valuable products. To prevent this from happening, you should adhere to the rules of rational nutrition.
Menu for the week: proper nutrition for women
It is recommended to drink at least 1. 5 liters of pure water per day. Now it's easy. You can install a quality filter at home, you can order water in large bottles.
Every day it is best to start with a glass of clean water, which normalizes the metabolic mechanism and starts the functioning of not only the gastrointestinal tract, but the whole organism.
It makes a lot of sense to eat muesli for breakfast, while lunch should be as filling and varied as possible. Dinner should be prepared as lightly as possible.
Important! The last meal should be postponed 1. 5-2 hours before bedtime. So you can meet the next day cheerful, fresh and rested.
A balanced menu should be created. However, it is not recommended to set strict limits, although you should not be zealous when using candy either. The right diet should contain enough proteins, fats and carbohydrates. Be sure to eat fruits and vegetables.
In addition, you need to prepare snacks in a healthy way. The best analogues of sweets and fast food are:
- candied fruit;
- Honey;
- Nuts;
- Dried fruit.
Regardless of the time of day, smoked meat, fried and fatty delicacies should be discarded. Stewed, baked and boiled dishes are more useful for figure and health.
Another important rule of proper nutrition is compliance with the daily routine. The interval between meals should not be more than 4. 5 hours. Otherwise, avoiding overeating is almost impossible. Leading nutritionists recommend eating at the same time. This allows the stomach to get used to the food at a certain time, which in turn significantly improves metabolism.
If you follow these principles for at least a week, you can feel your health getting better every day.
Proper nutrition: a menu for every day
Putting together a diet for each day of the week can seem difficult. As an example, you can use the following option. An alternative option would be a menu with pictures.
Monday
First breakfast | Rolled oats with berries or fruit (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
Cup of coffee | 20 calories | |
Having lunch | 1 small apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrates |
dinner | boiled fish (100 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrates |
boiled rice (100 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates | |
Afternoon tea | boiled chicken breast with steamed vegetables (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
dinner | skim cheese | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Tuesday
First breakfast | Rolled oats with berries or fruit (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
unsweetened tea | 20 calories | |
Having lunch | Cottage cheese 9% fat (70 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
a teaspoon of honey | 95 kcal, 25 g carbohydrates | |
dinner | chicken broth (200 grams) | 120 kcal, 6 g protein, 4 g fat, 16 g carbohydrates |
Tomato, Peking cabbage, carrot and cucumber salad seasoned with lemon juice (100-150 grams) | per 100 g: 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates | |
Afternoon tea | mint tea | 20 calories |
1 kiwi | 61 kcal, 1. 1 g protein, 0. 5 g fat, 15 g carbohydrates | |
dinner | 2 tomatoes | 50 kcal, 2 g protein, 8 g carbohydrates |
boiled chicken fillet (200 grams) | 384 kcal, 30 g protein, 30 g fat, 0 g carbohydrates |
Wednesday
First breakfast | Rolled oats with berries or fruit (50 grams) | 63 kcal, 1. 5 g protein, 1. 5 g fat, 12 g carbohydrates |
Cup of weak coffee | 20 calories | |
Having lunch | 2 small oranges | 80 kcal, 2 g protein, 16 g carbohydrates |
dinner | Cottage cheese casserole (100 grams) | 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates |
Afternoon tea | braised vegetables with chicken breast (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
dinner | Minimum fat cottage cheese (200 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Thursday
First breakfast | Hercules in milk 2. 5% fat (50 grams) with raspberries or strawberries (100 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrates |
Having lunch | light natural yoghurt without flavors and additives (100 grams) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates |
small spoon of honey | 95 kcal, 25 g carbohydrates | |
a cup of unsweetened organic coffee | 20 calories | |
dinner | Potato soup with herring (250 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrates |
Afternoon tea | Cucumber and tomato salad with 15% fat sour cream dressing (200 grams) | 60 kcal, 4 g fat, 7 g carbohydrates |
dinner | 2 cucumbers | 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates |
chicken breast (200 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
Friday
First breakfast | 1 cucumber | 16 kcal, 0. 7 g protein, 0. 1 g fat, 3. 6 g carbohydrates |
Mashed potatoes (200 grams) | 88 kcal, 28 g fat, 1. 7 g protein, 15 g carbohydrates | |
1 hard-boiled egg | 160 kcal, 12. 9 g protein, 11. 6 g fat, 0. 8 g carbohydrates | |
Having lunch | 2 kiwis | 122 kcal, 2. 2 g protein, 1 g fat, 30 g carbohydrates |
unsweetened green tea | 20 calories | |
dinner | Rice and mushroom soup (250 grams) in combination with any hard cheese (30 grams) | 89 kcal, 5 g protein, 3 g fat, 11 g carbohydrates |
Afternoon tea | Cottage cheese casserole with raisins (250 grams) | 243 kcal, 11 g protein, 13 g fat, 21 g carbohydrates |
dinner | Seaweed (100 grams) | 5. 5 kcal, 0. 9 g protein, 0. 2 g fat, 3 g carbohydrates |
Pollock baked in the oven or on the grill (200 grams) | 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates |
Saturday
First breakfast | Three egg omelette | 154 kcal, 12 g fat, 11 g protein, 0. 6 g carbohydrates |
a cup of coffee without sweeteners | 20 calories | |
Having lunch | a few small fruits, like an apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 14 g carbohydrates |
a bottle of fat-free kefir (250 ml) | 59 kcal, 10 g protein, 0. 4 g fat, 3. 6 g carbohydrates | |
dinner | boiled fish of low-fat varieties (100 grams) | 72 kcal, 1 g fat, 16. 8 g protein, 0. 65 g carbohydrates |
boiled rice (100 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates | |
Afternoon tea | Prawn salad, herbs and fresh vegetables (200 grams) | 48 kcal, 1 g protein, 3 g fat, 24 g carbohydrates |
dinner | fat-free cottage cheese (250 grams) | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
Sunday
First breakfast | Oatmeal on the water (150 grams) | 127 kcal, 3 g protein, 3 g fat, 24 g carbohydrates |
unsweetened herbal tea | 20 calories | |
Having lunch | 1 banana | 90 kcal, 1. 5 g protein, 21 g carbohydrates |
1 orange | 40 kcal, 1 g protein, 8 g carbohydrates | |
dinner | cooked chicken or other poultry fillet (100 grams) | 197 kcal, 15 g protein, 15 g fat, 0 g carbohydrates |
Vegetable casserole (250 grams) | 107 kcal, 5 g protein, 8 g fat, 5 g carbohydrates | |
Afternoon tea | boiled shrimp (150 grams) | 95 kcal, 18. 9 g protein, 2. 2 g fat, 0 g carbohydrates |
Tomato juice (200 grams) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates | |
dinner | steamed fish cakes (150 grams) | 59 kcal, 4 g protein, 2 g fat, 5 g carbohydrates |
Garnish - cooked brown rice (150 grams) | 165 kcal, 3. 5 g protein, 2 g fat, 36 g carbohydrates | |
Tomato juice (200 ml) | 17 kcal, 0. 8 g protein, 0. 1 g fat, 4. 2 g carbohydrates |
Attention! You can always afford apples baked with cottage cheese and honey or a small piece of dark chocolate.
This weekly menu contains various dishes that are also suitable for vegetarians. They can be varied, if necessary also in the menu. It is recommended not only to follow the recommendations, but to cook yourself as you wish.
Menu for athletes: options for proper nutrition
The correct nutritional menu for athletes differs slightly from the standard version. The thing is that for the formation of muscle tissue you need a lot of protein. It is equally important to enrich the athlete's diet with carbohydrates, which he needs for energy production.
Important! As a rule, the sports diet is supplemented with special cocktails, which are taken before or immediately after training.
menu option
First breakfast | Oatmeal in 2. 5% fat milk with a spoonful of honey and 30 g of nuts | 550 kcal, 17 g protein, 27 g fat, 87 g carbohydrates |
Having lunch | fat-free cottage cheese with a little sour cream | 360 kcal, 52 g protein, 12 g fat, 7 g carbohydrates |
1 apple | 52 kcal, 0. 3 g protein, 0. 2 g fat, 12 g carbohydrates | |
dinner | ear (300 grams) | 135. 5 kcal, 9. 3 g protein, 4. 8 g fat, 14. 7 g carbohydrates |
mixed vegetables without sauce (100 grams) | approx. 50 kcal, 1 g protein | |
chop with cheese (100 grams) | 251. 8 kcal, 14. 8 g protein, 19. 5 g fat, 4. 2 g carbohydrates | |
glass of fresh juice | 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates | |
Afternoon tea | a few bananas | 180 kcal, 1. 5 g protein, 21 g carbohydrates |
glass of apple juice | 46 kcal, 0. 1 g protein, 0. 1 g fat, 11 g carbohydrates | |
dinner | Fish Cakes (200 grams) | 193. 2 kcal, 25. 6 g protein, 4 g fat, 13 g carbohydrates |
Greek salad (200 grams) | 165. 6 kcal, 5. 8 g protein, 11. 8 g fat, 6. 4 g carbohydrates | |
a glass of milk | 150 kcal, 2. 9 g protein, 3. 2 g fat, 4. 7 g carbohydrates |
Proper nutrition for the whole family
Putting together a weekly menu with the right and healthy dishes becomes a bit more difficult as many factors have to be taken into account.
In order to make the diet really valuable and correct, it is advisable to consider:
- the level of physical activity of each family member;
- age;
- individual properties.
If the need to take age into account is quite understandable and explainable, then questions about the level of physical activity may arise. For example, a man whose activity involves hard work and intense physical activity requires more calories than a woman. If the lifestyle is mainly sedentary, it is recommended to exclude fatty meat and butter from the daily menu.
Taking into account the individual characteristics of each family member will help to avoid health problems. For example, someone in the household is being treated for gastritis. Hercules with a banana is an ideal healthy breakfast. Oatmeal in combination with this sweet fruit has an anti-inflammatory effect, which has a beneficial effect on the gastric mucosa.
If one of the relatives is struggling with obesity, then you should avoid harmful, high-calorie foods from the menu.
Regardless of individual characteristics, there should be a full breakfast for each family member.
Important! After eating, a person should feel full or slightly hungry. Oversaturation effect is unacceptable!
When designing the weekly menu, it is worth remembering: you should not cook every 7 days in advance. Only freshly prepared food brings the maximum benefit. This is especially true for pastries, salads and snacks.
Another important rule for composing a rational weekly menu concerns cooking, taking into account the number of people.
But almost every family will:
- oatmeal, rice, buckwheat;
- boiled chicken fillet;
- various vegetables;
- Fruit;
- Cereal;
- Kefir;
- Fresh vegetable and herb salads.
Advisory! It is important to combine proper nutrition with physical activity. They have to dance, swim, run, exercise, run, play as much as possible. It's worth giving up eating while walking, watching TV, reading a book or using the computer. When eating, it is worth focusing mostly on the amount of food eaten. This approach ensures maximum satiety and prevents overeating.
To prevent harmful dishes from appearing on the family table, it is recommended to make a list of products for the week in advance. An example is shown in the table below.
Fresh vegetables |
|
onion | 6 pieces of medium size or 0. 5 kg |
Bulgarian peppers | 0. 5kg |
garlic | 2 heads |
carrot | 7 pieces or approx. 600 g |
cauliflower | 0. 5kg |
broccoli | 0. 5kg |
white cabbage | 1 fork or 2 kg |
tomatoes | 1. 5kg |
potato | 2kg |
aubergine | 2 pieces |
cucumbers | 1. 5kg |
radish | 300g |
zucchini | 3 pieces of medium size |
spinach | 0. 5kg |
Dill, basil, parsley | 1 bunch |
fruit |
|
fresh berries | 0. 5kg |
bananas | 2kg |
oranges | 1. 5kg |
tangerines | 1 kg |
apples | 1. 5kg |
grape | 600 grams |
dried fruits and nuts |
|
almond | 200 grams |
Dried apricots | 200 grams |
raisin | 200 grams |
plums | 200 grams |
grocery store |
|
buckwheat | 0. 5kg |
paste | 400 grams |
oatmeal | 0. 5kg |
cereal | 2 packs of 400g |
granulated sugar | 300g |
Canned olives | 1 can |
cinammon | 1 bag |
vegetable fat | 200 grams |
Spices for fish and meat | 1 bag |
Dairy products, meat, fish and eggs |
|
beef tenderloin | 1. 5kg |
Chicken breast | 6 items |
minced meat | 0. 5kg |
eggs | 30 pcs |
White fish fillet | 1 kg |
Red fish fillet | 1 kg |
sour cream | 0. 5kg |
milk | 3l |
yogurt | 3l |
kefir | 3l |
hard cheese | 200 grams |
butter | 200 grams |
Low-fat cottage cheese | 1. 5kg |
Making a list like this and following it will not only save you the trouble of putting together a menu, but also the daily trip to the supermarket.