Today, healthy eating is a very common and popular topic. The internet is simply full of advice and recommendations, but recklessly following them is unreasonable and simply unhealthy.
Therefore, it is advisable to consult a dietitian when compiling an appropriate diet menu. And there will usually be no need to study the specialized literature on the issue. The point is to use reliable sources. For example, the World Health Organization regularly addresses the issue of good nutrition in its methodological materials.
So the experts at the organization presented 10 principles that will make any diet more useful:
- A varied diet allows the body to get all kinds of nutrients;
- Whole grains have a beneficial effect on the gut microflora, improving its function;
- Fruits, vegetables, and nuts are the best snacks;
- One teaspoon of salt a day is the daily norm for an adult, so it is better to under salt than to over salt;
- The level of sugar consumed must be monitored, so-called hidden sugar must also be monitored;
- Moderate consumption of fatty foods;
- In the daily menu, it is better to prefer fish or poultry, limiting the consumption of red meat;
- Ready meals are a cocktail rich in trans fats, salt, sugar and a variety of artificial additives;
- Baked food will never be healthy;
- Alcohol in any amount is harmful to health.
Of course, the tips in this manual do not contain specifics, so it is not possible to compile a proper nutrition menu based on them. But to use it as a guideline for further work - quite successfully.
In addition, the best solution when choosing a new diet is to consult a nutritionist. A doctor with such training will give you a professional opinion and create a menu that will be not only healthy but also nutritious and delicious. And today it is not necessary to visit clinics for this. Many nutritionists hold open classes and workshops where they share their secrets and teach others.
How to make a proper nutrition menu?
The first step towards a healthy diet is the menu. After all, the list of "allowed" products determines the variety of foods, the system of snacks.
Nutrition experts are guided by a number of key principles when compiling the right nutrition menu:
- In the diet, meat should be combined with vegetables and fruits;
- You need to consume about 100 to 150 grams of protein a day to function properly;
- If desired, sweets can be added to the diet. But it should not be forgotten that their consumption should be strictly calculated according to the amount of sugar, and desserts should not be eaten in the afternoon;
- Preserves and semi-finished products, sauces of all kinds and fast food, which is subject to the strictest ban;
- The Food Pyramid is a great way to organize your meals to find your way around.
In addition, it is important to consider the time intervals between meals when compiling the menu. Depending on their duration, the saturation of the vessels with certain elements is determined. But there are also quite general rules. For example, breakfast is best half an hour after waking up and dinner is about three hours before bed.
Features of a diet plan
It is important to understand that a diet plan also depends on what goals we are pursuing. So we can differentiate between a nutrition plan for kids, a nutrition plan for various ailments, an athlete’s nutrition plan before competitions and of course a diet to lose weight.
First, we note that losing weight is impossible without a proper and balanced diet, and the latter never meant being on water and vegetables. This is how we return to the principles of the WHO - the various foods provide the full range of useful elements for the human body. This rule must be observed when compiling the menu.
In addition, if you want to lose weight with a proper diet, you need to follow a few additional rules:
- It should be eaten at certain intervals, then the body will work out the order;
- The meal should be fragmented, the most optimal option being 5 times a day;
- When planning meals, you can’t confront your lifestyle. On the contrary, the menu should be adjusted accordingly.
Thus, we have two options for a diet designed for early and late risers:
| Meal order for "Larks" | Feeding method for "owls" | ||
|---|---|---|---|
| 7. 00 | Breakfast | 10. 00 | Breakfast |
| 10. 00 | First snack | 13. 00 | First snack |
| 13. 00 | Dinner | 15. 00 | Dinner |
| 16. 00 | Second snack | 17. 00 | Second snack |
| 19. 00 | Dinner | 20. 00 | Dinner |
Another function of compiling a weight loss menu plan is calorie counting. To do this, you should keep a record of all the food you eat during the day. And today this is quite easy to do because there are many special applications for such purposes.
How do we plan a meal every day?
Proper nutrition planning is a time-consuming process that requires you to consider the following:
- The proportions of proteins, fats and carbohydrates can vary depending on the goals set. For example, during so-called "drying", it is recommended to increase the percentage of protein consumed;
- General calculation of caloric content - while the required daily caloric intake, which varies with age and lifestyle, should be evenly distributed;
- A variety of products that meet your nutrient and calorie content - only a proper and balanced diet can work. Refusing to eat only harms your health.
It should also be borne in mind that "unplanned" snacks should not be considered a tragedy, but should be analyzed and changed in the frequency or composition of subsequent meals. New foods in the diet can be another obstacle. we are experimenting with new flavor combinations because these can also negatively affect the cure.
You can find out more about the rules of nutrition and the principles of creating a reasonable diet in dietetic courses.
In summary, the following product categories should form the basis of an appropriate nutritional menu:
- Chicken;
- Turkey;
- Fish;
- Seafood;
- Egg;
- Dairy products;
- Fruit;
- Vegetables;
- Greens;
- Walnut;
- seeds;
- natural spices;
- spices;
- Wholemeal products;
- legumes;
- Olives, flaxseed, corn, sesame oil.
Excluded from the diet:
- Sausage;
- Smoked products;
- Conserve;
- Snack foods in vacuum packaging;
- Half-done products;
- sauces;
- Prepared meals for heating in a microwave oven;
- Fast food;
- Carbonated beverages;
- Juices in packs.
It is worth noting in particular that salted nuts do not belong to proper nutrition like any product that contains increased spices, additives, and flavors. As far as confectionery products are concerned, they should be kept to a minimum and the composition of such products should be handled responsibly. For example, you might have an oatmeal muffin for breakfast.
weekly nutrition program
In general, a balanced, healthy diet can be quite varied, making it entirely possible to create a menu where there will be new food every day. Here is an example of a weekly menu, based on all the recommendations given earlier:
| The day of the week | Breakfast | Dinner | Dinner |
|---|---|---|---|
| Monday |
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Fried fish garnished with vegetable salad. |
| Tuesday |
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| Wednesday |
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Chicken fillet with fried vegetables. |
| Thursday |
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Pita with lean beef, salad, sauce - natural yoghurt, garlic and dill. |
| Friday |
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| Saturday |
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Couscous with carrots, onions, corn, green peas. |
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| Sunday |
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It should be noted that if small snacks are included in the diet, fruits and nuts should be removed from the main menu. In other words, the apple from breakfast is transferred to an afternoon snack. A similar system can be used the other way around, adding snacks to the main meals - breakfast and lunch.
It is also important to note that doses are calculated individually based on age, health status, lifestyle and daily caloric intake. Therefore, the dose size will be different for men and women.
Recipes for proper nutrition
We offer a variety of simple but delicious and healthy meals every day.
- Smoothies - 67-70 kcal / 100 gr.
Ingredients:
- Banana - 1 pc.
- oatmeal - 30 gr.
- Yogurt (or kefir) - 100-150 gr.
- Vanilla - to taste.
Blend all ingredients in a blender until smooth. If desired, you can add peaches or pears, but not without the misuse of sweet fruits.
- Oat-apple pancakes - 152 kcal / 100 gr.
Ingredients:
- oatmeal - 80 gr.
- Medium size apples - 1 pc.
- Chicken eggs - 1 pc.
- Honey - 30 gr.
Grind the oatmeal in a blender. Wipe the apples, mix with the resulting powder and eggs. Bake the pancakes on each side for about 3 minutes. The dish can be served with honey.
- Lecho salad - 50 kcal / 100 gr.
Ingredients:
- bulgarian peppers - 4 pcs.
- Eggplant - 1 pc.
- Tomatoes - 3 pcs.
- Vinegar - to taste.
- Greens - to taste.
- Salt to taste.
- Vegetable oil - Art. In a spoon.
Bake the vegetables in the oven for 15 minutes, then peel and chop. Add chopped herbs, oil, vinegar, salt to the resulting salad, mix.
- Mushroom puree soup - 30 kcal / 100 gr.
Ingredients:
- champignons - 700 gr.
- Onions - 1 pc.
- Carrots - 1 pc.
- Milk - 250 ml.
- Greens - to taste.
The mushrooms should be poured over boiling water and left to cook. Chop the onion and carrot, cook for 15 minutes with the mushrooms. Bring the milk to a boil. Transfer the soup to a blender, add milk, then beat to a puree and garnish with herbs to taste.
- Stewed beef - 80 kcal / 100 gr.
Ingredients:
- Beef - 100 gr.
- Buckwheat groats - 150 gr.
- Carrots - 1 pc.
- Tomatoes - 2 pcs.
- Onions - 1 pc.
- Lemon juice - to taste.
- Greens - to taste.
Marinate the meat with onion and lemon juice for one hour. Simmer the carrots, tomatoes, onions and beef in a pan. When done, add the greens. As a side dish - buckwheat (cooked without salt).
- Lean sweet sausage - 269, 98 kcal / 100 gr.
Ingredients:
- Date - 125 gr.
- Prunes - 125 gr.
- Walnuts - 100 gr.
- Sesame - 2 tbsp. chicken coop.
- Orange - 1 pc.
- Cinnamon teaspoon.
The prunes and dates should be washed, pitted and chopped in a blender. Add orange peel and 1 tbsp to the resulting mixture. a spoonful of orange juice, mix. Before that, fry the nuts a little in a pan (without adding oil). Mix all ingredients until smooth. The mixture is placed on a foil, rolled and sprinkled with sesame seeds. Put the sweet sausage in the refrigerator for half an hour.
If you want to create a menu for a specific purpose, such as losing weight, the most effective solution is to create a diet by a dietitian. It takes into account the individual characteristics of your body and creates a nutrition plan that will help you achieve your goals.