Proper nutrition is a balanced diet, healthy foods and a varied menu. What is the best way to create a menu for healthy eating? How to make it interesting?
Proper nutrition: secrets
What should proper nutrition look like? Healthy and tasty! It is important to combine these two components.
First of all, your diet must be balanced. That is, the menu must contain enough proteins, fats, carbohydrates, vitamins, minerals and other valuable substances. And then another rule follows: the menu must be varied. You can't eat just vegetables or cereals. Then the body will not receive everything it needs. Products must be fresh. Don't forget about calories. You need to choose a daily norm and stick to it.
Proper nutrition involves reducing sugar and salt consumption. Therefore, instead of salt, you should add lemon juice, spices, onions, garlic and fresh herbs to dishes. As for sugar, you should use more fruits, dried fruits and berries. They can easily replace a harmful product.
You cannot go hungry, because adequate nutrition must be satisfying. But at the same time, it is forbidden to overeat. Portions should be small. You need to eat little but often. It is best if there are three main meals and 2-3 snacks.
Healthy lifestyle: healthy and varied menu
Proper nutrition is part of a healthy lifestyle. Of course, a healthy lifestyle involves not only nutrition, but also giving up bad habits, playing sports and having a proper daily routine. However, nutrition plays an important role in life.
How to create a menu correctly? You need to take into account all the secrets of proper nutrition, while remembering your preferences. You can't cook food you don't like, even if it's healthy. This will ruin everything and delay the transition to a healthy lifestyle.
Here is an example of a healthy nutrition menu for the week.
1 day:
- morning: rice porridge with pumpkin and pear, yogurt, green tea;
- snack: fruit smoothie (apple, banana, yogurt, blueberry);
- lunch: vegetarian cabbage soup, roasted sea bass, salad with peppers and tomatoes, dried fruit compote;
- afternoon snack: cottage cheese with dill;
- in the evening: vegetable stew (zucchini, carrots, onions, eggplants, tomatoes), a piece of boiled chicken, a slice of bread, kefir.
Day 2:
- breakfast: omelet with tomatoes and peppers, bread, apple, black tea;
- snack: a handful of nuts;
- lunch: buckwheat soup with vegetables, meat with stewed vegetables, cranberry juice;
- afternoon snack: yogurt, four apricots;
- dinner: salad and boiled fish, fermented baked milk.
Day 3:
- in the morning: cottage cheese with cinnamon and apple, cocoa;
- snack: sandwich with cheese, parsley, tomato, freshly squeezed orange juice;
- lunch: beetroot soup, two chicken cutlets with dill, celery salad with sour cream, raspberry compote, apple and pear;
- afternoon snack: a handful of nuts and dried fruits;
- evening: corn porridge with boiled carrots and dill, yogurt.
Day 4:
- breakfast: oatmeal with nuts and banana, 100 ml of yogurt, rosehip infusion;
- snack: fruit salad (kiwi, peach, melon slice);
- lunch: pickle sauce, vinaigrette, bread, carrot juice;
- afternoon snack: cheese, toast, cocoa;
- dinner: meat rolls with broccoli and peppers, tea with lemon balm.
Day 5:
- in the morning: three cheesecakes, a sprig of grapes;
- snack: boiled egg, cucumber, bread;
- lunch: fish soup, two slices of boiled meat, Chinese cabbage salad, celery and carrot sticks, bread, grapefruit juice;
- afternoon snack: fruit and berry salad with strawberries, kiwi, pineapple;
- evening: baked fish with vegetables, kefir.
6th:
- breakfast: sandwich with boiled veal, peppers and basil, coffee;
- snack: three curd cakes with natural yogurt;
- lunch: mushroom soup, eggplant rolls with nuts and herbs, blueberry juice;
- afternoon snack: fruit;
- dinner: rice with seafood and vegetables, kefir with cinnamon.
Day 7:
- morning: rice porridge with apricot milk, fruit juice;
- snack: celery stalk, fennel and herb salad;
- lunch: chicken broth, beef chop, boiled cauliflower and green beans, ginger tea;
- afternoon snack: some oatmeal cookies, cocoa;
- in the evening: chicken liver pancakes, bread, tomato and cucumber salad, fermented baked milk.
As you can see, a healthy lifestyle and proper nutrition are not a reason to give up delicious dishes.
Recipes for proper nutrition
You can create many interesting recipes. We offer delicious recipes for every day of the week.
Here are some hearty breakfast options.
Healthy sandwich
A slice of rye bread, a piece of cottage cheese, a circle of tomato, a sprig of basil.
Oatmeal with fruit
Cut the pear, sprinkle with sugar and heat. Cook the oats, add the pears.
Milk porridge
Cook rice in milk. At the end add a little cinnamon and vanilla.
Here are the recipes for lunch.
Pumpkin soup
Chop 500 g of pumpkin, red onion, carrot, add water. Cook until done. At the end, add salt, add the seasonings and blend in a blender.
Dumpling soup
Chop carrots, onions, peppers, celery. Pour in water and cook for twenty minutes. Add salt and pepper. Mix 100 g of finely grated cheese, an egg and a little flour. Form dumplings. Add one at a time to the soup. Cook for another 5-7 minutes.
Chicken Rolls
Cut the chicken fillet lengthwise, beat, salt and pepper. Add the pre-cooked broccoli florets, cheese, wrap and bake.
Fennel salad
Thinly slice a fennel tuber, half a red onion, a pepper and basil. Season with vegetable oil and lemon juice.
And dishes for dinner.
Baked fish
Season the fish with salt and pepper and place in aluminum foil. Put all the vegetables nearby. Cover with aluminum foil and bake for half an hour.
Hearty salad
Boil half a chicken breast and chop finely. Cut the onion, two tomatoes and the pepper into cubes. Season with salt and vegetable oil.
Cut the celery root, carrots, onions, Jerusalem artichokes and turnips into cubes. Cook for fifteen minutes, add salt, oregano, cook until tender.
Other recipes will also work. Just use your imagination and don't forget about healthy products.
Proper nutrition: 10 healthy breakfast recipes
Today we propose to divide humanity into those who do not eat in the morning and those who start their day with breakfast. And also for those who eat anything for breakfast and who know a lot about proper breakfast. With the help of MedAboutMe's tips and recipes, you can easily move from the first category to the second. And it will work.
Why is breakfast important?
Scientists have already answered this question, having studied the issue from top to bottom.
Those who opt not for a coffee on the run, but for a normal, healthy and adequate breakfast, control their weight better, follow nutritional recommendations better and generally eat more rationally. On average, they have better cardiometabolic risk scores and better performance on tests that measure attention and cognitive function. Some studies have also shown that skipping breakfast causes a person to use less energy throughout the day, reducing physical activity.
Starting the day with breakfast, we give ourselves energy for fruitful activities in all aspects. Anyone who wants to lose extra pounds should not forget about breakfast, as the body will try to compensate for the calories lost in the morning later in the afternoon. But we all remember how harmful it is to overeat at night, don't we?
Proper breakfast: what is it?
In addition to having breakfast, it must also be correct, that is, contain proteins, fats and carbohydrates in the ideal proportion.
You should have at least 25 g of protein in your morning meal. Fats and carbohydrates should also not be avoided, but the latter should be represented by so-called "complex carbohydrates" that do not cause a sharp increase in blood glucose levels. For example, a good combination would be a serving of oatmeal with fruit instead of sugar, eggs and vegetable salad. The total calorie content of breakfast should be between 400-500 calories. This will provide enough energy for active work.
10 simple recipes: a healthy breakfast for everyone
Oatmeal with berries and yogurt
You can cook it in the morning or evening of the day before, and in the morning just heat it in the microwave. Add a small cup of 2% fat Greek yogurt and a handful of fresh or frozen berries or fruits. These can be: black currants, strawberries, blueberries, blueberries or cranberries, cherries, plums; pieces of apple, pineapple or banana, melon, kiwi or papaya. By simply substituting one fruit for another, you can vary the flavor almost infinitely.
Oatmeal with cheese and vegetables
Who said you can't add grated cheese to oatmeal? That's right, nobody. Therefore, add it for your health, as it will enrich the flavor of the porridge and provide the proteins that the body needs so much. 25-30 g of cheese is enough for one serving of oatmeal. You can complement this breakfast with sliced cucumber and a handful of cherry tomatoes.
A cup of green tea with plant-based milk will complete your breakfast.
By the way, tea and coffee for breakfast are not prohibited at all. Just don't add sugar or too much cream to the cup. You can also make smoothies with pre-brewed green tea.
Buckwheat porridge with chicken and pepper
Buckwheat with a piece of chicken breast and sliced peppers will satisfy you without weight in your stomach and give you a good supply of energy. Buckwheat is generally one of the healthiest foods. Don't forget her.
Buckwheat porridge with yogurt and fruits/berries
Pour natural yogurt over the overnight cooked buckwheat, add a handful of berries or sliced banana. A hearty and healthy breakfast is ready.
Zucchini pancake
Cooking is simple and quick. For a portion for one person, simply grate a medium zucchini on a coarse grater and squeeze out the released juice. Add one egg and 1-2 tablespoons of wholemeal flour (rye or wheat). The amount of flour depends on how well you squeeze excess juice from the zucchini. A little sea salt, vegetable seasoning. Fry in an almost dry pan so that the pancakes do not absorb excess fat. Serve with yogurt or sour cream. You can sprinkle with chopped herbs or cheese.
By the way, exactly the same pancakes can be made with apples. Try it, it's very tasty!
Pita with vegetables and chicken breast
Pita bread can be filled with whatever is in the refrigerator: lettuce or cabbage, cucumber cut into strips, celery, cherry or tomato. Add a few slices of baked or simply boiled chicken breast, two spoons of yogurt - and have a hearty and healthy breakfast.
Salmon toast
Take a few thin slices of whole grain bread and lightly toast them in a toaster or oven. Spread with cream cheese and top with slices of smoked salmon and lettuce. You can add some olives or black olives, but not too salty. Salmon fish is a valuable source of omega-3 fatty acids.
But if you don't have salmon, you can easily replace it with canned tuna.
Scrambled eggs with tomatoes and peppers
A very appetizing and satisfying dish. It's simply impossible to cook.
Wash and cut one medium tomato or two small ones into slices. Wash, remove the seeds and cut a pepper into slices or cubes. Fry the prepared vegetables over medium heat in a little oil. Lightly beat two eggs with sea salt, pour over the tomatoes and peppers, sprinkle with chopped herbs, cover and cook for a few minutes.
If you add a spoonful of cream or milk to the eggs, the dish will have a more delicate flavor. Adding a handful of grated cheese will make it richer in calories and the seasonings will enrich the flavor perfectly.
granola
Although you can buy it in a store, preparing it yourself can be of much higher quality, as you will know exactly what is included in its composition and it will not use preservatives, colorings or flavor enhancers. This is not difficult to do. Granola prepared over the weekend will serve as an excellent addition to several breakfasts over the course of a week or two.
To prepare, you will need 1 package of the most common large oat flakes, without any additives. To the flakes add 150-200 g of nuts, 100 g of dried fruits or fruits, 2-3 tablespoons of natural honey and 2 tablespoons of butter. They usually contain olives, but it is quite possible to replace them with almonds, cedar, walnuts or sesame.
The flavor of the final product will vary depending on the dried fruits and nuts you use. It could be walnuts with dried cranberries, for example, or the classic combination of hazelnuts with raisins and dried apricots, or cashews with dates and banana, or gourmet almonds with dried cherries. Adding some dark chocolate and coconut flakes is also fine.
The well-mixed mixture is placed on a baking tray and placed in an oven preheated to 150°C, stirring well every 5-8 minutes. After about 30 minutes, the granola will reach the desired condition: it will be golden and crunchy. The cooled product can be placed in a tightly closed jar, in which it will be perfectly preserved for 2 to 3 weeks.
Granola can be added to cottage cheese or yogurt, sprinkled on sandwiches spread with cream cheese, added to fruit salads and puddings.
Smoothie
The scope for variety is extremely large, as a blender or mixer allows you to create delicious and nutritious mixtures from a wide variety of ingredients.
Try starting, for example, with this: a glass of oat milk, a banana, a handful of blueberries (ice cream will do), 2 tablespoons of cream cheese. Blend in a blender. All.
Bonus: how many healthy breakfasts can be made with cottage cheese! Cheese pancakes with yogurt and berries, curd casserole, cottage cheese with grated carrots and herbs, curd spread on crackers with canned tuna and herbs, etc.
Healthy nutrition program for a week
In general, a balanced and healthy diet can be quite varied, so it is quite possible to develop a menu with new dishes every day. We present an example of a menu for a week in accordance with all the previous recommendations:
| Day of the week | Breakfast | To have lunch | To have lunch |
| Monday | Oatmeal with dried fruits; 2/3 cup of skimmed milk; fruit. | Vegetable salad (you can use, for example, olive oil as a dressing); a sandwich on wholemeal bread with herbs, cooked chicken breast and soft cheese; fruit. | Baked fish, vegetable salad as a side dish. |
| Tuesday | Wholemeal toast; cheese; boiled egg; fruit. | Bulgur, chicken breast and cherry tomato salad (can be seasoned with honey and Dijon mustard); fruit. | Wholemeal pasta with tomatoes and dried herbs; Herb tea. |
| Wednesday | Cottage cheese with honey; nuts; Fresh juice. | Sandwich with salmon, avocado and dill on whole grain bread; natural yogurt. | Chicken fillet with roasted vegetables. |
| Thursday | Two-egg omelette; tomato; cheese; small apple baked with honey and cinnamon. | Chicken soup with vegetables; salad with tomatoes, cucumber, peppers, onion, flaxseed with olive oil dressing. | Pita with lean meat, lettuce, sauce – natural yogurt, garlic and dill. |
| Friday | Smoothie (banana, yogurt, vanilla); roll with salmon, avocado and cucumber. | Roasted pumpkin, spinach, feta and lemon butter dressing salad; rye bread with lean ham; fruit. | Steak with fresh stuff; baked apple with honey and cinnamon. |
| Saturday | Buckwheat with carrots and peppers; natural yogurt; fruit. | Couscous with carrots, onions, corn, peas. | Roasted beetroot; rye bread with soft goat cheese; olives. |
| Sunday | Cheesecakes with maple syrup; natural yogurt; fruit. | Broth with croutons and boiled egg; tomato and mozzarella salad with balsamic dressing. | Peppers Stuffed with Brown Rice and Ground Meat; cherry tomatoes with soft cheese and herbs to taste. |
It should be noted that when including small snacks in the diet, fruits and nuts should be removed from the main menu. In other words, the breakfast apple is transferred to the afternoon snack. A similar system can be used in reverse, adding snacks to the main meals - breakfast and lunch.
It is also important to remember that portions are calculated individually, based on age, health, lifestyle and daily caloric intake. Therefore, the serving size will differ between men and women.
How to eat a healthy diet
Many people strive to lose weight using various methods. It is important to follow a specific diet so that the process is more effective. Proper nutrition allows you to quickly lose those extra pounds, but only if you follow its principles. It is necessary to create the right menu, which maintains a balance of proteins, fats and carbohydrates.
What kind of nutrition can be called correct?
Proper (sometimes called healthy) nutrition involves eating natural foods that only benefit the body. The diet of those who plan to eat according to this principle should include dishes that contain the required amount of nutrients. We are talking about the following components:
It is necessary to count them to guarantee the daily need. It is also important to follow other rules that make eating correct. Thus, fast food, processed foods, soft drinks and other harmful foods should not be included in your diet. It is also recommended to limit the amount of salt, exclude fried foods, steam or boil, stew or bake dishes. You should eat foods at the same time every day.
How to create a menu for the week
The peculiarity of proper nutrition is that it does not imply adherence to a strict menu. It must be prepared taking into account the person's characteristics and food preferences. The main thing is to follow the basic principles of combining products. We are talking about the following rules:
- breakfast should be rich in carbohydrates;
- dinner should contain a large amount of carbohydrates;
- Each meal should include foods that contain fiber (vegetables, fruits, bran);
- if you want to eat sweets, this should only be done in the first half of the day;
- It is important to distribute calories correctly.
Usually, people who adhere to proper nutrition create a menu for the week in advance and then simply prepare dishes in accordance with it.
Monday
It is assumed that the daily nutritional menu includes five meals. On the first day of the week you can eat as follows:
- Prepare oatmeal for breakfast. It can be complemented with any fruit. It is recommended to use tea or coffee as a drink.
- The second breakfast may include dried fruits and cottage cheese. You should not chase low-fat fermented dairy products, believing that they are more conducive to weight loss. This opinion is wrong. Experts recommend eating fatty cottage cheese, as it is better absorbed.
- Monday lunch may consist of cabbage soup in meat broth and boiled chicken. Be sure to add fiber-rich vegetables. As a drink - compote.
- For an afternoon snack, you can enjoy fruit salad and sugar-free cookies.
- For dinner, it is suggested to prepare an omelet, vegetable salad and tea. With proper nutrition, you can forget the rule that says you can't eat after 6 pm. But the last dose should be no later than 2 to 3 hours before bedtime.
Tuesday
The menu for the second day is created according to the same principles as on Monday. Breakfast should be rich in carbohydrates, but porridge should be prepared differently. Tuesday's diet might look something like this:
- For breakfast it is suggested to cook buckwheat porridge. It can be supplemented with vegetables and tea.
- For the second breakfast you can eat yogurt and an apple.
- Lunch always consists of a first and second course. On Tuesday, you can prepare buckwheat soup as the first, and fish cutlets and mashed potatoes as the second. As a drink - dried fruit compote.
- The afternoon snack includes cottage cheese, toast and cocoa.
- For dinner, you can eat boiled chicken fillet with vegetables and drink tea.
Wednesday
You can eat more than just porridge for breakfast. For example, an omelet would be a good option. This is what is proposed to be eaten on the third day. In general, Wednesday's menu can be drawn up as follows:
- For breakfast, those who are losing weight eat an omelet, toast and vegetable salad. He chooses tea as his drink.
- The second breakfast involves eating yogurt and toast.
- For lunch you can prepare fish soup and boiled veal with a side dish of vegetables. You shouldn't forget the drink either, natural juice can play its part.
- For an afternoon snack, you can safely eat yogurt and cottage cheese.
- For dinner, it is recommended to cook the meat and complement it with a side dish of rice. You should also serve this dish with a vegetable salad. Tea can be used as a drink.
Thursday
One of the principles of proper nutrition is variety. You shouldn't eat the same dishes every day. The menu is designed so that the options are not repeated. So, on Thursday it is recommended to eat according to the following scheme:
- For breakfast you can prepare rice porridge and season it with dried fruits. Drink coffee as a beverage.
- The second breakfast may include banana and kefir.
- For lunch you can make soup with cereals. As a second course, you should choose baked fish, complemented with a side dish of rice. A salad, for example, a vinaigrette, wouldn't hurt. The drink is jam.
- For an afternoon snack, experts advise eating cottage cheese with sour cream and dried fruits.
- An excellent option for dinner is roast meat with vegetables. You can supplement it with yogurt.
Friday
Friday's diet does not differ much from all previous days, because it is designed according to the same principles. The menu might look like this:
- For breakfast, a person eats oatmeal and fruit and drinks coffee.
- For the second breakfast, you can eat cookies, washing them down with juice.
- You can prepare vegetable soup as the first course for lunch. The second course can be goulash with a side dish of baked or boiled potatoes. Also, lunch should include vegetable salad. The drink is juice.
- For an afternoon snack, it is recommended to consume fruit in the form of salad and yogurt.
- Dinner – vegetable stew, ham, tea.
Weekend
Some people believe that on weekends they can allow themselves to deviate from their diet and eat unhealthy foods that were not present in the diet on other days. This opinion is erroneous, as such an act can nullify all the benefits of the previous menu. Of course, sometimes you can buy something that is not very useful, but in small quantities. Heavy foods can be eaten on holidays, but not every weekend.
Saturday's menu with proper nutrition may look like this:
- Breakfast includes oatmeal and baked apple. As a drink, unsweetened tea should be used.
- Second breakfast – yogurt and banana.
- For lunch you can prepare chicken soup with vegetables. Experts recommend choosing fish as a second course. Salad – vinaigrette. The drink is jam.
- For an afternoon snack, you can eat yogurt and add nuts. You can choose dried fruits.
- For dinner, a great option would be ham and vegetable stew. The drink is tea.
On Sunday, you can enjoy a cottage cheese casserole for breakfast. It must be seasoned with honey. You can also have toast with tea. For the second breakfast you can choose yogurt and biscuits. Lunch consists of borscht, chicken cutlet with buckwheat and compote. An excellent option for an afternoon snack, as always, would be cottage cheese with the addition of dried fruits. For dinner it is recommended to eat boiled veal and vegetable salad.