Healthy eating - breakfast, lunch, dinner. Correct menu for one week: breakfast, lunch, dinner What is healthy to eat for breakfast lunch dinner

Proper nutrition is considered the key to good health, well-being and the absence of problems with appearance. It involves giving up certain foods, but ]]> is not a diet and does not require serious restrictions on the foods you eat.

Peculiarities

Proper nutrition includes not only choosing healthy foods and preparing them harmlessly, but also approximate calculation of the calorie content of foods. The number of calories a person needs every day depends on his gender, age and type of activity. You can calculate it using special calculators.

If there is no desire to change weight, but the calculated number of calories must be divided in the ratio:

65% – carbohydrates;
15% – proteins;
20% – fats.

Proper nutrition does not mean that:

you need to eat every 2 or 3 hours;
you need to switch to separate meals;
You will need to make raw foods the basis of your diet and give up meat.

These rules apply to other diets and nutritional principles. They are not necessary for human health.

Breakfast

If you decide to switch to proper nutrition, you need to eat a full breakfast every day. Snacking on strong coffee and buns harms your figure, digestive tract and well-being.

Breakfast is especially important for people who are trying to adjust their weight. Even high-calorie dishes and sweets eaten in the morning are consumed by the body during the day, while a high-calorie dinner slows down the process of weight loss. This feature allows you to avoid diet breakdowns due to complete abandonment of your favorite foods.

Breakfast should include proteins and carbohydrates. These substances will make you feel good throughout the first half of the day. If you plan to be physically active during the day, you can consume fast carbohydrates:

White rice;
pancakes;
potato;
waffles;
pizza;
toast;
semolina;
sweets.

When the working day is spent at the computer, it is better to give preference to foods with slow carbohydrates:

buckwheat;
millet;
unpolished rice;
barley grits;
pasta and wholemeal bread.

Healthy eating does not require preparing gourmet dishes or buying rare ingredients. The right breakfast is suitable for people of any age, so it can be prepared for the whole family. Tasty and healthy dishes do not resemble strict diets and contain enough nutrients for good health.

Dinner

Lunch is the main meal. From 12 to 15 o'clock in the afternoon, the body produces the maximum amount of enzymes for the breakdown and absorption of food. A full lunch includes soup, main course and dessert. If you follow the principles of proper nutrition, you should exclude fried and sugary foods and sweet drinks.

Soup is good for digestion, but not everyone can eat it for lunch. Most office workers do not have the opportunity to bring liquid food to work and are limited to main courses from containers. In this case, you need to leave soup in your diet at least once a week.

The second course should provide the body with vitamins and microelements. Fish and meat dishes that are prepared without frying are healthy for lunch. The side dish may include vegetables and cereals. It is useful to add salads without fatty dressings. Most nutritionists believe that if breakfast is full and without vegetables, then during lunch they should take up half the plate.

Compotes, tea with lemon, cottage cheese casseroles and not too sweet culinary products are suitable as desserts for lunch. Sometimes the individually calculated calorie intake does not allow adding a third dish. In this case, it should be replaced with an apple, banana or a small handful of nuts for an afternoon snack. Before eating fruit, you need to take a break after the main meal so as not to cause fermentation in the intestines.

Food portions should not be too large, even at lunch. Overeating will lead to heaviness in the stomach and drowsiness, even if the calorie intake has not been exceeded.

You don't have to give up fat completely. It is better to replace mayonnaise with vegetable oil, but avoiding oil will lead to poor absorption of vitamins.

Dinner

For dinner, it is good to eat foods that are low in fats and carbohydrates. You can cook stewed vegetables or eat cottage cheese.

There are many rules, such as “do not eat after 18 o’clock”, “eat only before 21 o’clock”, “replace dinner with kefir” and others. If you go to bed after 10 pm, then an early dinner is not suitable. Regular hunger in the evening can lead to poor health in the morning.

Dinner 2 - 3 hours before bedtime is the best option. When you feel hungry, you can drink fermented milk drinks - kefir, bifidok, yoghurt.

Master4ef

Proper nutrition has a number of benefits, such as:

improvement of the general condition of the body;
getting rid of waste and toxins;
good health;
healthy glowing facial skin;
healthy hair and nails;
good mood.

In a world full of events and stress, a person spends a colossal amount of energy. It is wasted on any action, be it movement, communication, work and even night rest. Replenishing energy is necessary for the body to continue to function normally, so that its reserves are not depleted. By consuming food, a person fully compensates the body for all energy costs and receives substances, vitamins, amino acids and minerals necessary for life.

The rhythm of life of a modern person is extremely fast and eating often takes place on the run, just to throw something in and run on. This approach can lead to sad consequences, serious diseases of the gastrointestinal tract, deterioration of general condition, unhealthy complexion, sleep disturbances, irritation and depression. The food a person eats can bring him both great benefit and irreparable harm.

In order not to harm your body, a person needs to eat right. A varied, balanced diet will certainly have a positive effect on a person’s health and appearance. A deficiency of nutrients during a strict diet, for example, leads to a deterioration in overall health, loss of strength, and negatively affects the condition of hair and nails. At the same time, excessive food consumption leads to the same consequences and obesity.

How to support your body with proper nutrition

So how can you avoid harming yourself? How to keep your body normal, give it everything it needs and replenish enormous energy costs? You just need to eat right, monitor your diet, consume and correctly combine healthy foods. Drinking clean, filtered water also plays an important role in ensuring good health. By drinking enough liquid, a person helps his body get rid of waste and toxins accumulated over the years. Water helps speed up the digestion process, improves brain activity and prevents the formation of kidney stones. Starting your day with a glass of clean water, a person prepares his body for vigorous activity, giving it a huge boost of vivacity and energy.

Principles of proper nutrition

When eating properly, you should follow some rules. Over time, they will develop into a habit and will be performed automatically.

Breakfast - proper nutrition

In the morning, when the body has just woken up, it does not require a large amount of food. Therefore, after drinking a glass of water, perhaps adding lemon juice or a spoonful of natural honey, you need a light breakfast. These can be your favorite fruits, various cereals, such as rolled oats or buckwheat, steamed vegetables, fermented milk products (cottage cheese, yogurt, fermented baked milk).

An excellent, light breakfast can be cottage cheese pancakes baked in the oven without oil, oatmeal with berries, a piece of lean chicken or turkey, a couple of eggs boiled “in a bag” with a piece of toasted bread. Eating good, proper carbohydrates in the morning will give you energy for the whole difficult and eventful day.

Lunch - proper nutrition

Lunch, unlike breakfast, should be denser and richer. A maximally balanced lunch meal will contribute to the further proper functioning of the body. The daily meal should contain a sufficient amount of calories and at the same time not be overloaded with harmful, hard-to-digest foods. Proper distribution of fats and carbohydrates will help the body expend the necessary amount of energy until the end of the day.

A proper lunch includes a first and second course, a drink and a dessert. You can start your meal with a light vegetable salad seasoned with a little olive oil or natural yogurt. The hot first course is any low-fat soup. For the second course, meat or fish dishes with a side dish of potatoes, other vegetables, cereals and durum wheat pasta are perfect.

For lunch, you can treat yourself to some healthy dessert. They can serve fruit salad, freshly prepared berry mousse, light cottage cheese pastries, cheesecake and even ice cream. The main thing is not to overload your stomach with excessively heavy food, eat in moderation.

You can end your lunch with a cup of aromatic, preferably herbal, tea.

Dinner - proper nutrition

In the evening, a tired body urgently needs to replenish its strength. There is an opinion that dinner is harmful to health. But that's not true! With a modern lifestyle, a person, as mentioned above, spends a huge amount of energy and needs to replace it. A dinner prepared according to all the rules will help compensate for all the expenses of the day. The main rule of a healthy dinner is that it is easily digestible and eaten a couple of hours before bedtime.

A proper evening meal should include protein foods such as cottage cheese, soft cheese, eggs and mushrooms. You can diversify your dinner with vegetables, lean fish, poultry, and seafood.

If you feel very hungry before going to bed, you can drink a glass of fermented baked milk or kefir, eat an apple or a handful of nuts and dried fruits. You should not sit down at the table very tired; you should first take a short rest, take a refreshing shower, and only then start eating.

By eating right, a person will not only protect himself from health problems, but will also help his body function flawlessly, enjoy life and communicate with loved ones.

Proper nutrition in summer, winter, spring and autumn is what a healthy person needs. Eat foods that suit the seasons. For example, in summer, berries and fruits are much healthier than in winter. Don't get hung up on certain products. Food should be varied. Eat grains, vegetables, fruits and berries. Foods such as potatoes and beans contain starch, in other words, carbohydrates. Grains contain a large amount of nutrients needed by our body. You need to eat dairy products every day. Don’t forget about fish and poultry; dishes from them must be included in the menu.

The proper nutrition program consists of small portions. The best option is, for example, 100 g of meat (fish or poultry of your choice), the same amount of vegetables (rice or pasta), a slice of grain bread and fruit.

For many, proper nutrition (reviews on forums talk about this) is the basis of a healthy lifestyle. Everyone should strive for this. In order for your daily diet to be healthy, you need to monitor the amount of calories you consume. As for fats, their amount should not exceed 1/3 of the total. There is no need to completely abandon such products. This is very harmful, since the body must receive a certain portion of fat. But an excess of these substances will adversely affect the functioning of the body. The essence of proper nutrition is this: try to reduce the amount of fat you consume. For example, you can eat breast meat without the skin, consume low-fat dairy products, and it is better to buy skim milk and cottage cheese. It is necessary to minimize the consumption of pizza, mayonnaise, butter, hamburgers, chips, sauces.

For some, avoiding fatty foods and processed foods is proper nutrition. Reviews from such people are supported by facts about the pounds lost. However, this is not always the case. As you know, cholesterol is not only present in fatty foods, such as hamburgers, chops and fried potatoes. This substance is also found in egg yolks, dairy products and meat. It is worth reducing the number of such products. For example, eggs can be eaten no more than once a week.

As mentioned above, fatty foods provoke the formation of cholesterol plaques in blood vessels, which can lead to cardiovascular diseases and obesity. Reduce their number. Butter can be replaced with olive oil, whole milk can be replaced with skim milk. Then the daily fat intake will be reduced to normal.

It's no secret that proper nutrition, reviews of which are only positive, involves daily consumption of vegetables and fruits. Include foods such as carrots, broccoli, citrus fruits and tomatoes in your diet.

Vegetables and fruits will not only provide lightness and energy, they are also very healthy. For example, citrus fruits reduce the risk of heart disease. Vegetables rich in antioxidants resist tumor formation.

Increased protein intake leads to increased muscle mass. It is eaten in large quantities mainly by athletes who want to build up their figure. A proper breakfast, lunch and dinner should not contain more than 12% protein products. You don’t need to eat shrimp and fatty cottage cheese every day. It is better to replace these products with low-fat yogurt, beans, etc.

Everyone knows that sweets not only do not contain nutrients, they also belong to the class of high-calorie foods. Try to eat less sweet buns and muffins, cakes and pastries. If you really want it, you can indulge in dark chocolate in the morning. It’s best to replace sweets with fruits or dried fruits.

Our body's daily need for salt does not exceed a teaspoon. More sodium ions are harmful to us. Try to avoid salty foods. It's better to under-salt your dishes. Soon you will get used to the new “unsalted” taste of foods and find your own zest in it. In order not to exceed the norm, it is advisable to limit the consumption of pickled foods (cucumbers, sauerkraut) and cheeses. People who abuse pickles suffer from edema, high blood pressure, etc.

Calcium is vital for the human body. It is useful for the formation of bone tissue, it ensures bone strength. Women after menopause should especially take this into account. Daily intake of calcium is necessary, since bone density decreases significantly with age.

Proper nutrition per day involves drinking at least 1.5 liters of water. The human body loses a large amount of fluid during the day. Losses must be restored. In this case, we are not talking about juices, tea and other drinks. It is best to drink clean water. A glass of liquid half an hour before a meal is enough to achieve the norm. You definitely need to eat soups and broths. Fruits and vegetables also contain large amounts of liquid.

Alcohol abuse leads to various diseases and health problems. Everyone knows this. Proper nutrition (reviews about this are increasingly appearing online) without alcohol - this is what everyone should strive for. After all, there is nothing healthy in alcoholic drinks. There are no vitamins, minerals, antioxidants. However, alcohol contains a large number of calories that enter our body. Doctors recommend drinking a glass of red wine. Occasionally you can afford a glass of beer. It is better for women to abstain from alcohol altogether, as it has an adverse effect on the skin. Also, alcoholic drinks generate aging processes.

Below is a balanced meal plan for breakfast, lunch and dinner. It is not necessary to follow it blindly; some products can be replaced.

Proper breakfast:

Option 1 - an omelette, a green salad with olive oil, crispbread or grain bread, herbal tea (possibly with sugar) and fruit.

Option 2 - a piece of chicken breast with Parmesan, green beans with boiled potatoes, fruit, tea with lemon.

Option 3 - 150 g of boiled rice, a piece of meat, green salad (200 g), tea and fruit.

Proper lunch:

Option 1 - salad, boiled meat, chicken broth, mineral water with lemon, toast.

Option 2 - bread toast with fish, green salad with olive oil, tea/water.

Option 3 - boiled brown rice, stewed vegetables, a cup of mint tea, fruit.

Proper dinner:

Option 1 - low-fat cottage cheese, small fruit, water.

Option 2 - green salad, boiled fish, water with lemon, toast.

Option 3 - stewed vegetables, toast, water with lemon.

So, let's eat right! Meals (recipes were described above) can be combined with eating a handful of nuts, dried fruits or yogurt - this will allow you to survive a long time from breakfast to lunch, from lunch to dinner. Try to eat at certain hours and follow a routine.

Eat a balanced diet, following a meal schedule;

Evenly combine proteins, carbohydrates and fats;

Periodically arrange a healthy eating day for yourself - cleanse the body of toxins and harmful substances;

Drink enough fluids;

Play sports and lead an active lifestyle.

Such programs have recently become very popular. The main target audience is women who want to lose weight, get back to normal after childbirth, etc. Lose extra pounds, get in shape, start an active and healthy lifestyle, look attractive - everyone wants this. You can follow the tips described above, then over time you will get used to eating right.

Many people turn to specialists for help and purchase special programs that allow them to calculate the number of calories in a particular dish. In such programs, as a rule, a varied menu has already been compiled. If desired, you can find a suitable menu for the day, week or even month. There is a separate diet for people leading a sedentary or active lifestyle.

Professional nutritionists advise using such balanced nutrition systems. Thanks to them, you do not deviate from the prescribed rules and do not allow yourself to consume extra calories. A balanced diet disciplines and develops a healthy habit of eating right. However, such programs do not take into account individual characteristics. Typically, systems are compiled according to general statistics that are suitable for a healthy person. That is, the nutrition system does not take into account your diseases, ailments, condition, lifestyle, physiological abilities, preferences. Only a professional, qualified doctor will advise you on certain products based on these factors. Before contacting a specialist, think carefully about what is bothering you. Write down on a piece of paper the diseases that you have had recently, chronic illnesses, etc. A balanced diet should be present in your life constantly, the result will be visible not in a week or two, but only after a long time. Therefore, by starting to eat right and writing down all the information about yourself, in a year or two you will be able to compare your condition and draw conclusions.

A balanced diet is always strictly individual. The same foods and eating patterns can be both beneficial and harmful to different people. Approach this issue extremely responsibly and seriously, after consulting with a specialist.

There is a very accurate saying: “We eat to live, not live to eat.” There is a stereotype in modern society: healthy food is tasteless. However, this is not the case. Eating healthy foods can be both beneficial and enjoyable.

What are the consequences of nutritional errors?

A balanced diet is not only about a slim figure. The condition of the skin, the functioning of the gastrointestinal tract, the function of the heart muscle and the cleanliness of the blood vessels depend on the quality and quantity of food consumed.

The main problem with the nutrition of modern people is lack of time. Due to the constant rush to work and school, the daily menu is filled with semi-finished products, baked goods, and fast food products. The result of regular eating at fast food eateries is atherosclerosis, obesity, and disruptions in the functioning of the stomach and intestines.

The main mistakes in nutrition according to the latest research by nutritionists:

exceeding the daily calorie intake - for people whose profession is not associated with heavy physical labor, the daily calorie intake should be within 2000
uncontrolled fat consumption - about 50% of the population is overweight because it does not regulate the intake of fat into the body (eggs, potatoes, fish, meat, lard fried in refined oil, dressing salads with mayonnaise or ready-made sauces)
liquid calories - doctors have long sounded the alarm about excessive consumption of sweet carbonated drinks, which contain prohibitive amounts of sugar; High-calorie drinks also include alcohol, which additionally whets the appetite, forcing you to consume more food.
three meals a day - the stomach is not designed for large portions of food, and long intervals between meals lead to stagnation of bile
excess confectionery
improper processing of food - deep frying destroys the beneficial properties of food, adding excess fat and carcinogens

People forget that with age, the calorie content of meals should decrease, since metabolism slows down and it is much more difficult to spend the calories received.

The daily menu should have the correct ratio of proteins, fats and carbohydrates. This is the basic rule of healthy eating. To determine the balance, there is a “plate rule”: it is mentally divided into three parts, of which half of the diet is taken up by vegetables and herbs, 25% is given to complex carbohydrates (porridge, legumes), 25% remains for protein products.

Nutrition rules

Basic rules of healthy eating:

There should be 3-4 main meals and 2 afternoon snacks per day.
75% of food should be consumed for breakfast and lunch, leaving 25% for dinner.
It is advisable to distribute meals at the same time.
Food should not be too hot or cold; the recommended temperature range is from 50 to 10°, otherwise you may get heartburn.
There is no need to swallow food in chunks: the more thoroughly the food is chewed, the better it is saturated with saliva, so the food is more easily absorbed by the stomach and upper intestines.
You can't skip breakfast. It is advisable to eat no later than an hour after waking up. Headache, weakness, fatigue - all this is the result of skipped breakfasts.
Adequate water intake. 1.5 liters of water, including liquid in fruits and soups, is the minimum requirement per day.
The last meal should be 3 hours before bedtime. Ideal option: vegetables + fish, vegetables + lean meat.
Restriction on salt and sugar. By reducing salt consumption, the body gets rid of excess fluid, swelling goes away, and heart function improves. The amount of salt is 1 tsp, sugar - 6 tsp. (including salt and sugars already contained in foods).
It is worth giving preference to vegetable fats rather than animal fats.
Do not forget about the benefits of seasonal products: strawberries in December are unlikely to saturate the body with vitamins.

Boiled, baked, stewed dishes will bring maximum benefit to the body.

The notorious sandwiches and coffee cannot be called a healthy breakfast. Fast carbohydrates are instantly digested by the body and after half an hour the person will want to eat again.

Healthy breakfast

The leader among all possible breakfast options is porridge:

oatmeal with milk and fruit
buckwheat porridge with boiled or baked meat and vegetables
corn porridge with dried fruits
rice with stewed vegetables
millet milk porridge with honey and pumpkin

Another popular and healthy breakfast product: egg dishes. An ideal low-calorie source of protein comes with wholemeal bread and baked or steamed vegetables. Options:

Omelet with cheese
scrambled eggs with tomatoes
omelette with mushrooms
fried egg
hard boiled eggs with toast
egg baked in potato or tomato

The latest culinary invention that combines the benefits of oatmeal and eggs: oatmeal pancake. The recipe is very popular among those who want to lose weight: 2 eggs are mixed with 2 tbsp. l. oatmeal, add 30 ml of milk, salt and pepper to taste. The well-beaten mixture is fried in a non-stick frying pan or a regular one with minimal addition of oil. For filling use: cottage cheese, cheese, banana, vegetables, dried fruits, lean meat (chicken, turkey, beef).

The following are considered healthy breakfasts:

syrniki
dumplings with cottage cheese
vegetable fritters (zucchini, carrots, pumpkin)
cottage cheese casserole
sandwiches made from whole grain bread with boiled meat and herbs
fruits with cottage cheese and raisins in the oven

For drinks, it is preferable to drink green tea, fruit and berry compote, and freshly squeezed juices. It is advisable not to overdo it with coffee: no more than 3 cups per day with the addition of milk (to avoid leaching of calcium).

There should be at least 3 hours between meals. Lunch is the most problematic meal of the day because most people don't have time for it. Buns, cookies and pies for a sedentary worker will result in problems with the gastrointestinal tract and obesity. Lunch options at work:

Proper lunch

For a complete, proper lunch, muesli alone will, of course, not be enough. For lunch, it is advisable to prepare a hot dish (soup, borscht), vegetable salad and meat. However, soups are not useful for everyone: they are not recommended for patients with peptic ulcers or duodenal ulcers, as they increase acidity.

On weekends, lunches that are familiar to our mentality and proper nutrition are perfectly combined: recipes for the week

buckwheat, pearl barley, rice soup with chicken broth
borscht with lean pork or beef broth
pickle
mushroom soup or beans
mashed potatoes, chicken pilaf
stewed potatoes with meat
baked fish with cheese crust
vegetable casseroles
durum wheat pasta
chicken fillet with grilled vegetables in the oven
beans with tomatoes in soy sauce

For dessert, you can allow healthy sweets: honey, marmalade, marshmallows, marshmallows, dark chocolate (of course, within reason).

A healthy dinner should have maximum benefits and minimum calories. It is not recommended to eat porridge (except buckwheat) at night: complex carbohydrates take a long time to break down and can create heaviness in the stomach. But you shouldn’t dine on kefir alone either: fasting provokes excessive production of gastric juice and bile, which negatively affects the digestive system, even leading to the formation of ulcers or gastritis.

Example of a healthy dinner

The following dishes will bring the greatest benefit at dinner:

vegetable or potato puree
vegetable casserole with cheese
pasta with baked lean poultry
brown rice with seafood
vegetable stew made from seasonal vegetables (cabbage, zucchini, onions, carrots)
pike perch, cod, pollock, tuna, carp baked in foil
rabbit meat in the oven with vegetable salad dressed with vegetable oil
pumpkin casserole with cottage cheese
omelette with herbs and tomatoes
spaghetti and Caesar salad
lasagna made from vegetables or with minced chicken or turkey

It is useful to add hot spices to dishes prepared for dinner: they stimulate blood circulation, speed up metabolism and the breakdown of food. Salads are perfect for an evening meal: in summer from tomatoes, cucumbers, bell peppers, in winter - from boiled beets with prunes, carrots with nuts, fresh and sauerkraut.

For healthy salad dressings, it is better to use olive oil, low-fat sour cream or unflavored yogurt. For dessert, you can make a smoothie with berries, cottage cheese cakes with fruits or berries.

Before going to bed, you are allowed to drink green tea with honey or a glass of kefir: such drinks will only benefit the body.

The ideal time for a small afternoon snack: 1.5 hours after breakfast and a couple of hours before dinner. It is advisable to eat a nutritious product, but a small portion. Options for proper snacks:

Healthy snack option

Sometimes the body confuses hunger with thirst, so before eating chips or cake, it is better to drink a glass of water.

Prohibited products include instant food products: mashed potatoes and noodles in bags. Surrogate food is stuffed with preservatives, flavor enhancers, sugars, transgenic fats and other chemicals. Among the foods that need to be eliminated from the diet are:

Fast food is banned

In addition, unhealthy foods include sausages, margarine, and white bread.

I would like to debunk the myth that proper nutrition costs a lot of money. Porridge and fermented milk products do not cost a lot of money, but they bring enormous benefits to the body.

Aug 17, 2016Violetta Lekar

Proper nutrition has a number of benefits, such as:

improvement of the general condition of the body;
getting rid of waste and toxins;
good health;
healthy glowing facial skin;
healthy hair and nails;
good mood.

When eating properly, you should follow some rules. Over time, they will develop into a habit and will be performed automatically.

For lunch, you can treat yourself to some healthy dessert. They can serve fruit salad, freshly prepared smoothies, berry mousse, light cottage cheese pastries, cheesecake and even ice cream. The main thing is not to overload your stomach with excessively heavy food, eat in moderation.

You can end your lunch with a cup of aromatic, preferably herbal, tea.

A proper evening meal should include protein foods such as cottage cheese, soft cheese, eggs and mushrooms. You can diversify your dinner with vegetables, lean fish, poultry, and seafood.

By eating right, a person will not only protect himself from health problems, but will also help his body function flawlessly, enjoy life and communicate with loved ones.

Usually, when prescribing a health course, I recommend sticking to the “proper” regular diet. Unfortunately, people's ideas about healthy eating are often based on statements from TV presenters or promoted detox programs from the Internet. Some people think that you need to eat once a day, others that five times. Some people think it’s right to skip breakfast or dinner. Some people think that you should drink before meals, many are sure that you shouldn’t drink food at all. In rare cases, people are able to accurately calculate calories, are aware of proteins, fats and carbohydrates, and know what is contained in various foods. But with all the diversity of opinions, as a rule, no one has an understanding of why food is needed at different times of the day, how to make sure that it is absorbed by the body and does not turn into extra pounds and toxins. Since many people do not understand what will happen if they consume foods at the wrong time or in the wrong combinations, it is difficult for them to associate health problems with their own eating behavior.

Therefore, I decided to write down general recommendations on the basis of which it is easy to create a complete diet for any body type and any dosha. The priorities for breakfast, lunch and dinner are set based on the properties of the products, their digestibility during the day and their compatibility with each other. The recommendations are far from complete, and cannot be so for everyone, but the above diagram will serve as a good basis for creating an individual menu.

Within just a few weeks of following such a diet, people manage to feel a positive effect: they become fitter, look younger, begin to like themselves, give up sweets, starchy foods, and heavy foods and discover many tasty and lively foods. Of course, you should not fanatically adhere to any recommendations, including these. Just keep in mind that if you eat healthy food 80% of the time and on time, this is already enough to maintain your health at a good level. And then in the remaining 20% of cases you can indulge in small pranks (so as not to be drawn to big nonsense).

First of all, a glass of water. But with lemon?

After you have brushed your teeth and tongue, first drink a glass of clean water at room temperature. This will help start peristalsis and cleanse the body after a night's sleep. Lemon, honey and any other products can be added to the morning glass of water only occasionally. You should not consume water with honey or lemon on a regular basis.

Barley or buckwheat porridge for those who want to lose weight. Oatmeal or wheat for those who need to get stronger. A prerequisite is that the porridges must be whole or minimally processed. It is better to cook porridge for adults with water, but you can add just a little milk for taste. The porridge will be well decorated with jam, raisins, and dried fruits. It needs to be seasoned with butter or, ideally, melted and purified ghee. Cold-pressed vegetable oils are good for some porridges; the main thing is not to heat-treat them, that is, add them at the last stage, when the porridge is already in the plate.

During the warmer months, you can make fruit smoothies or salads with the addition of whole grain flakes.

Eat cottage cheese (raw in summer, in the form of casseroles and cheesecakes in winter) no more than 1-3 times a week. The fact is that fermented milk products consumed during the kapha period (from 6 to 10 am) will increase kapha.

Pancakes, pancakes - no more than 1-2 times a week, always made from whole flour or with the addition of different types (buckwheat, rye, amaranth). Any baked goods will increase weight if consumed during the period of kapha activity (from 6 to 10 am and pm).

Instant porridge. Industrial, purified, refined porridges, muesli with various flavoring additives. Baked goods made from premium flour. White flour, like refined grains, does not contain fiber and cannot be absorbed by the body, and therefore turns into pathogenic mucus in the body.

Remember that fresh fruits do not go well with milk. If you cook porridge with milk, you do not need to add fresh fruit to it, but dried fruits are quite suitable for porridge.

It is not advisable to drink coffee during meals, because... Coffee inhibits the production of enzymes; it is better to drink coffee separately for second breakfast.

Between breakfast and lunch, be sure to eat your favorite fruits or berries. They will help you quickly recharge and stay alert until lunch, as well as process breakfast and prepare your system for lunch. You can make a variety of delicious smoothies from fruits and berries. You can add various energy vitamin supplements, honey, plant leaves, and herbs to smoothies. There are very good wheat and barley sprouts on sale in the form of powders; they will enrich store-bought fruits with vitamins.

Brunch is also the time to eat a couple of nuts, natural vitamin bars, dried fruit sweets, a piece of natural chocolate, and even better, cocoa beans. Non-sour curds, puddings, matsoni, and yoghurts are also good.

You can drink tea with 2-3 livers/bread made from whole flour/with bran/from different types of flour, using sesame seeds, flax seeds, raisins.

Freshly squeezed juice without pulp (fiber) strains the pancreas and, if consumed regularly, leads to diabetes. Remember that freshly squeezed juices quickly oxidize and pose a health hazard after just 15 minutes, so you should drink them immediately after preparation.

Industrial packaged juices are also very harmful to the pancreas.

You should not overuse cookies, baked goods, various kinds of industrially produced bars and snacks; they contain margarine, industrial palm oil, flavor enhancers, preservatives, yeast and other substances that suppress natural fermentation and beneficial flora of the body.

What is?

The salad is preferably with green leafy vegetables, or with the addition of young unfermented cheese (Adyghe, mozzarella and other white cheeses).
Soup (or hot herbal tea).
Whole grain bread (from wholemeal flour, with bran), whole grain pasta or durum pasta.
Protein: lentils, mung bean, white meat, fish.

Wash down your food with a small amount of water at room temperature or tea (ginger, chamomile, mint, herbal teas).

Vegetarians should often combine rice with legumes for a better protein supply.

Combine meat or fish with vegetables, leafy and vegetable salads.

Drink tea or water within 30 minutes before meals and within 40 minutes after meals.

Drink iced drinks with meals.

Wash down your meal with fresh fruit juices or have fruit for dessert.

Wash down your meal with coffee or tea (caffeinated drinks are best consumed separately).

Animal protein with cereals or potatoes (hard to digest).

Favorite fruits, berries, smoothies, a small amount of nuts, fresh seeds. Or tea with cookies and bread. Or natural fermented baked milk, sour cream with jam, cottage cheese.

Stewed or baked vegetables, vegetable soup. With a small amount of ghee or vegetable oil.

Light grains: buckwheat, amaranth, quinoa.

Some whole grain bread.

If you feel a strong feeling of hunger - a small amount of easily digestible protein (young cheese, mung bean, lentils, white meat, fish).

Wash down your meal with a small amount of water at room temperature or warm tea (chamomile, mint, herbal tea).

Heavy fatty, fried foods, meat and fish in large quantities (especially red meat and fish).

Hot sauces, chili and a lot of black pepper, marinades, highly salted foods, a lot of spices. All this can overload and overstimulate the body and nervous system in the evening.

Fermented milk products, when consumed in the evening, excite the psyche, and when taken regularly at night, they lead to the formation of mucus and chronic runny nose.

Milk: does not go well with anything, few people digest it, especially from the refrigerator. It can be consumed separately from other foods, after being prepared with spices, provided that it is natural and that it is absorbed by your body. You can check the absorption of milk by looking at the coating on your tongue the next morning.

This pie is without any hassles or fuss! Jellied pies are always popular because the dough is easy and quick to prepare and does not require long kneading or proofing. This very tasty, soft, tender cabbage pie can be baked in the oven quite quickly.

sauerkraut, eggs, sour cream, flour, baking powder, sugar, salt, vegetable oil, onion

The taste of beef liver will reveal itself in a new way if you cook it with carrots and onions in sour cream sauce. Vegetables will give the liver a sweetish taste, and sour cream will make the liver soft and tender.

Tender chicken meatballs simmered in a flavorful creamy mushroom sauce are a great way to prepare chicken. Usually this meat is quite dry and “boring” in taste, but in this version all the shortcomings of chicken fillet simply disappear!)

chicken fillet, fresh champignons, sour cream, butter, vegetable oil, onion, garlic, bay leaf, salt, ground pepper, water, herbs

A very easy to prepare dish - cabbage baked with chicken in the sleeve. It will take literally 10 minutes of your time, the oven will do the rest. Vegetables and chicken are stewed in their own juice. The meat and cabbage are juicy, soft and flavorful. In addition, cabbage will serve as a wonderful side dish.

chicken legs, white cabbage, onions, carrots, salt, ground pepper, ground paprika, bay leaf, sunflower oil, tomato paste, water

Fish baked in creamy sauce turns out juicy and very tender. Walnuts and cheese give the cod an original taste.

cod fillet, cream, walnuts, hard cheese, dill, dill, flour, salt, ground black pepper

Chicken with green lentils and vegetables is a hearty dish for lunch or dinner that is very easy to prepare. Chicken is stewed along with vegetables and lentils in one bowl. The dish turns out juicy, with a pleasant aroma of dried herbs.

Chicken thighs, green lentils, onions, carrots, tomatoes, basil, thyme (thyme, Bogorodskaya herb), salt, ground black pepper, vegetable oil...

Chicken liver is a very healthy product that will help diversify and enrich your diet. The liver, fried in an airy batter with sparkling water and spices, turns out juicy and tender, while retaining all its usefulness.

chicken liver, carbonated water, eggs, flour, salt, ground pepper, basil, vegetable oil, sour cream

Many people love cabbage rolls, but we don’t always have time to wrap the filling in cabbage. In this case, lazy cabbage rolls made from minced meat (turkey or chicken), Chinese cabbage and rice will help out. Chinese cabbage is softer than white cabbage, so cooking will take less time. Stuffed cabbage rolls cooked in the oven are juicy, tender and aromatic.

minced meat, Chinese cabbage, rice, eggs, onion, salt, ground black pepper, vegetable oil, tomato paste, water, salt, ground black pepper

A hearty lunch dish - roast pork with potatoes and noodles. Such an unusual name as “noodles” hides very appetizing snail rolls made from kefir dough. Essentially, noodles are cooked partly by steaming, partly absorbing liquid from the already prepared roast, due to this they turn out to be very tender. There is no need to serve bread with such a roast; noodles will serve as bread.

pork, potatoes, onions, carrots, sunflower oil, salt, ground black pepper, kefir, flour, sunflower oil, dill, garlic, salt, soda

A great option, in addition to the nutrients, to also enjoy a fish dish is to prepare white fish meatballs in a creamy cheese sauce. Thanks to cream, fish balls turn out tender, juicy and appetizing.

fish fillet, hard cheese, cream, breadcrumbs, onion, salt, ground pepper, basil

Stewed cabbage with hunting sausages is an excellent option for a hearty lunch or dinner. Sausages make the dish nutritious and give the cabbage a light smoky flavor, and the thick tomato sauce gives it a tempting juiciness.

Even those who don’t really like pumpkin will like chicken fillet stewed with pumpkin and apples. All components combine perfectly with each other, apples give the dish a slight sourness, and garlic and Provençal herbs give a wonderful aroma. The dish is prepared quickly, the chicken turns out juicy and very tasty!

chicken fillet, pumpkin, apple, garlic, butter, vegetable oil, salt, ground black pepper, spicy herbs

A hearty potato upside-down pie with pork and egg for lovers of potato baked goods. The pie is made from simple ingredients and is perfect for dinner or lunch.

Try to surprise your family by preparing minced meatballs with dried apricots. Adding dried apricots will give the taste of the usual meatballs a sweet and sour note.

minced meat, dried apricots, onions, eggs, vegetable oil, salt, ground black pepper

Buckwheat with meat is tasty and satisfying. And buckwheat with pork and prunes is not only tasty, but also very original. Prunes perfectly complement pork and buckwheat, adding interesting sweet and sour notes to the dish. Prepare buckwheat with meat and prunes, and you will be surprised at the new taste of a familiar dish!

pork, buckwheat, pitted prunes, onions, cumin, coriander, ground pepper, salt, water, olive oil, parsley

Meat cutlets in an unusual way - in an electric waffle iron. “Waffles” made from minced meat look very appetizing and interesting. These meat “wafers” cook much faster, and the crust is crispier than traditional meat cutlets.

Meat dishes go well with sweet fruit or berry sauces. The dish becomes unusual, original and even refined. Sweet and sour cherry sauce adds a new taste to the usual meatballs or, as it is now fashionable to say, meatballs. In addition, the meatballs are baked in the oven before stewing in cherry sauce, which makes the dish more healthy and less troublesome.

minced meat, cherries, breadcrumbs, eggs, cream, onions, salt, ground black pepper, vegetable oil, herbs

Today I'm making Danish potato salad with Remoulade dressing. The salad is easy to prepare and turns out delicious. It can serve as an independent dish for lunch or dinner, or as a side dish for any meat dish.

Losing weight is promoted not only by sports, but also by proper nutrition. Healthy low-calorie food will not only saturate your body, but also fill it with useful substances.

A diet for weight loss should be varied and consist exclusively of healthy recipes and fresh foods. Convenience foods and other unhealthy foods will not only aggravate your health, but will also add stress to the body, in the form of a couple of extra pounds.

We’ll look at how to choose the right food for breakfast, what to avoid at lunch, and what an ideal dinner for weight loss should be like in the next article.

How should you eat to lose weight?

To “start” the process of losing weight, you should limit yourself to high-calorie recipes and devote your time to proper nutrition. But you shouldn’t get carried away with this, since refusing large amounts of food is no different from regular fasting. And frequent hunger strikes not only relieve a person of excess weight, but also significantly deplete the body.

To lose weight without harming your health, you need to properly distribute food throughout the day. The correct breakfast, lunch and dinner for weight loss depends on the correct ratio of proteins, fats and carbohydrates in food. Calculate the required number of calories per day based on the fact that you are aiming for the number on the scale. Moreover, there are different calculations for men and women:

For men: 66 + (13.7 x body weight*, kg) + (5 x height, cm) - (6.8 x age in years)

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For women: 655 + (9.6 x body weight*, kg) + (1.8 x height, cm) - (4.7 x age in years)

To correctly calculate your daily calorie needs, you must also take into account the rhythm of your life. To lose weight, you need to multiply the result by:

with a sedentary lifestyle - by 1.2;
with average activity (exercises up to 3 times a week) – by 1.375;
at high activity (up to 3-5 times) – by 1.55;
at high loads up to 7 times a week – by 1.725.

For the greatest weight loss effect, for breakfast, lunch and dinner it is necessary to gradually reduce the amount of calories consumed, from 15 to 25 percent.

After calculating the daily calorie needs, they must be properly distributed for breakfast, lunch, dinner and snacks:

Breakfast should be the most satisfying and high-calorie - 30% of the daily value;
Dinner helps maintain energy throughout the day, in the form of 40% of the daily calorie intake;
Dinner– the easiest, most quickly digestible meal. Its calorie content should not exceed 10% of the daily value;
Snacks contain 20% of the daily calorie intake. Their quantity should be 3-5 times a day.

Proper breakfast

Proper nutrition for breakfast for weight loss is necessary to properly start metabolism and obtain energy for the whole day. Each breakfast should be observed between 7 and 9 am.

If you often skip breakfast, the human body will “break” into snacks, in the form of prohibited foods:

chocolate;
buns;
fatty sausage;
fresh bread made from premium flour;
fast food.

Let's look at what proper nutrition should be like. for breakfast:

boiled eggs;
bran;
steamed omelette;
vegetables - cucumbers, tomatoes, zucchini, carrots, cabbage, broccoli, bell peppers;
fruits - citrus fruits, apples, pears, plums, apricots, peaches, strawberries;
dried fruits - raisins, figs, prunes and dried apricots;
porridge made from oatmeal, buckwheat and rice;
light soups from the above cereals;
low-fat cottage cheese.

Also, morning is the ideal time for sweets, since all the calories acquired at this time are wasted during the day. If you want to treat yourself to low-fat fruit yogurt, honey, sweet cottage cheese, marshmallows or marmalade for breakfast or lunch, do not deny yourself anything.

What's for lunch?

Proper nutrition for lunch for weight loss should contain exclusively proteins:

eggs;
milk;
cottage cheese;
chicken meat;
kefir;
beans;
mushrooms.

And carbohydrates:

porridge - pearl barley, barley, buckwheat;
pasta;
Rye bread;
bran;
broccoli, cauliflower and white cabbage;
fruits - apples, plums, pears, apricots, peaches;
vegetables - tomatoes, cucumbers, lettuce, celery, radishes.

For proper nutrition, the following are suitable for lunch: food options for weight loss:

low-fat soups made from chicken or turkey meat;
porridge cooked in water;
stewed zucchini, tomatoes, peppers;
bran.

With proper nutrition, carbonated sweet drinks and foods containing alcohol strictly prohibited.

To lose weight, you should not completely limit yourself to fatty foods, as this causes a loss of strength, as a result of which the body is depleted, especially if you play sports.

Diet dinner

Now let's look at proper nutrition for dinner for weight loss:

low-fat cottage cheese, cheesecakes, cottage cheese casseroles;
milk jelly;
buckwheat and rice kashm;
yogurt with fruit and cinnamon;
baked apples.

A diet dinner for weight loss should be your last meal; no snacks after it are allowed. Food should be low-calorie and contain proteins - omelettes, milk, cottage cheese, kefir. Also, when losing weight, unsweetened fruits and berries are allowed in moderate quantities - apples, pears, raspberries, currants. Smoothies are a great alternative for a light dinner for weight loss.

For weight loss, you should exclude mushroom and meat dishes from your dinner diet, as they cause headaches. Replace the above with proper nutrition:

stewed zucchini, carrots, tomatoes, peppers;
kefir, milk, fermented baked milk;
trout, salmon and perch dishes.

Recipes

Let's consider the most healthy diet recipes for weight loss:

Rice porrige

Rice porrige

Required products: 400 g of white rice, 250 ml of milk, cinnamon and favorite berries.

Soak the rice in water for an hour and rinse;
boil in milk;
Add berries and cinnamon to the finished dish.

The above recipe would be most appropriate as a healthy meal for breakfast or lunch.

Cheesecakes with banana

Cheesecakes with banana

Necessary products: 250 g low-fat cottage cheese, 1 green banana, 150 g flour, egg, low-fat yogurt, cinnamon, a pack of vanilla, 2 tbsp. l. vegetable oil.

peel and cut banana;
then place it in a blender, adding cottage cheese, yolk, white and vanillin and mix everything until smooth;
while stirring, gradually add flour;
heat the pan;
Make small pancakes from the resulting dough and place them in a frying pan;
fry on both sides;
Pour yogurt over the finished cheesecakes and sprinkle with cinnamon.

The following recipe for weight loss will relieve everyone from hunger:

Curd and berry roll in lavash

Necessary products: one pita bread, 250 g low-fat cottage cheese, 2 eggs, 150 g blueberries.

put the cottage cheese in a deep bowl;
mix with whites and yolks;
spread the pita bread and spread the cottage cheese evenly over it;
place blueberries on top;
roll the pita bread into a roll;
cover a baking tray with baking paper and place the roll on it;
beat the yolk and brush the surface of the roll with it;
cook in the oven for half an hour at 180 degrees.

The above desserts will both stimulate your weight loss and keep you in a good mood.

Light dinner

A low-calorie dinner for weight loss helps satiate the body and has a beneficial effect on sleep. Let's consider what kind of healthy meals can be prepared for this time of day.

A quick, easy dinner for those losing weight - recipes from simple ingredients:

Curd dietary spread

Curd dietary spread

Necessary products: 250 g low-fat cottage cheese, 150 ml yogurt, 100 g dill.

mix cottage cheese with yogurt;
finely chop the dill and add to the yogurt-curd mass;
spread the resulting mixture onto the bread.

Fresh vegetable salad with apple

Necessary products: 150 g of lettuce, three carrots, the same number of cucumbers and apples, 50 ml of sour cream and 50 ml of lemon juice.

wash the cucumbers, carrots and apples and cut them thinly, then mix;
Divide the lettuce leaves into 4-5 parts and add to the above mixture;
Season the resulting salad with sour cream and lemon juice.

Apple-grape smoothie with banana

Apple-grape smoothie

Required products: 100 g of grapes, 2 kiwis, 1 green banana and apple, a tablespoon of green tea.

peel and cut fruits;
then place them in a blender;
Pour tea on top and whisk.

Healthy dinner for weight loss may consist of the following healthy foods:

light cabbage and cucumber salad and low-fat salmon;
cottage cheese dishes;
kefir and buckwheat porridge;
low-fat yogurt;
low-fat broth.

A salad for dinner for weight loss can be made from any vegetables except potatoes, Jerusalem artichoke and beets, as they contain a lot of sugar. The dressing should be easily digestible - olive oil or low-fat natural yogurt, kefir.

What to cook for lunch?

In order to effectively lose weight, you can prepare the following dishes for lunch:

Vegetarian pilaf with champignons

Required products: 250 g rice, 300 g champignons, 450 ml water, one carrot, two onions, 2 tbsp. l. refined oil, 50 g raisins, garlic and a pinch of salt.

heat water and pour in rice;
leave for 5-10 minutes;
peel and wash vegetables;
chop carrots, onions, garlic and mushrooms;
fry in a frying pan;
then add raisins and simmer for 5 minutes;
add rice and continue to simmer for 5-10 minutes;
add water and salt;
The pilaf will be ready when all the water has evaporated.

Oatmeal cookies made from flakes and nuts

Required products: 150 g oatmeal, 50 g granulated sugar, 2 tbsp. l. refined oil, 1 tbsp. l. honey, 2 tbsp. l. poppy seeds, 50 g raisins and 25 g walnuts.

grind 100 g of flakes to flour;
mix water, sugar and honey and bring to a boil;
the syrup will be ready when the granulated sugar is completely dissolved;
pour syrup into flour;
add oil and mix products;
add the remaining 50 g of flakes to the resulting mass and mix;
then add poppy seeds, raisins and nuts;
stir and leave for 2-3 minutes;
form cookies from the resulting dough;
place on a baking sheet;
bake for 30 minutes at 180 degrees.

It is recommended to use this sweet recipe for lunch for weight loss no more than once a week.

Salad with squid, onion and egg

Required products: 300 g of squid, 100 g of broccoli, one egg, half an onion, 150 g of canned green peas, a teaspoon of soy sauce, 30 ml of olive oil, a pinch of salt.

pour boiling water over the squid;
then place in cold water;
remove the skin from the seafood and remove the entrails;
wash the seafood and cut into rings;
peel and chop the onion;
pour oil into a frying pan and heat it up;
fry onions and squid;
wash and coarsely chop the broccoli;
cook in boiled water for 2-3 minutes, then drain the water;
boil the egg, peel and cut into large cubes;
mix the egg, squid and broccoli, adding peas to them;
add salt and season with soy sauce.

Breakfast Recipes

Breakfast dishes for weight loss are also varied and nutritious:

An unexpected recipe that will diversify your breakfast menu for weight loss:

Salad with oranges and tomatoes

Necessary products: half a kilo of oranges and tomatoes, 50 g of green onions, a pinch of parsley, 2 tbsp. l. vegetable oil, a pinch of salt.

peel and cut citrus fruits;
wash the tomatoes and chop finely;
chop the onion and parsley;
mix all products.

Consider recipes for pancakes for breakfast for weight loss:

Dietary oat pancakes without gluten

Required products: 250 ml of milk, 100 g of oatmeal, two eggs, 2 tbsp. l. vegetable oil, tbsp. l. honey and a pinch of salt.

grind the oatmeal until it becomes flour;
mix flour with eggs, butter, honey and salt;
while stirring the dough, add milk to it;
leave the prepared mixture for 25 minutes;
fry pancakes on both sides in vegetable oil.

Pancakes made from rye flour

Pancakes made from rye flour

Necessary products: half a liter of milk, 250 g of rye flour, 50 g of sugar, one egg, 2 tbsp. l. vegetable oil, a pinch of salt.

sift flour;
then add salt, sugar and mix;
add milk, egg and mix until smooth;
leave the resulting mass for 20 minutes;
pour vegetable oil into a frying pan and heat it up;
Using a ladle, place the pancakes in the pan and fry on both sides.

The above recipes will make your breakfast richer and fill your body with vitamins.

Is it possible to lose weight if you don't eat dinner?

Even if you're losing weight, you shouldn't skip dinner, as there's a high chance you'll break down and empty the refrigerator in the middle of the night. But eating enough at night is harmful, since the body is resting at this time and is not able to digest the food it receives. Also, by refusing dinner in order to lose weight, you risk worsening the condition of the digestive system, hormonal levels and nerves.