Approximate diet plan. Proper nutrition: how to choose a menu for every day. The level of physical activity can be

It is known that not only the health and physical form of a person, but also his mood depends on the diet. In order to be in a good mood all week and maintain optimal performance, you need to think over the menu for the week in advance.

Proper diet for the week

Most people have tried dieting at some point. But the effect was either absent altogether, or was temporary, because the diet does not imply lifelong adherence to its rules. Due to an unbalanced and irregular diet, extra pounds appear, the skin becomes flabby and loses its healthy shade, external flaws (pimples) and internal diseases of the body appear.

Proper nutrition means:

• balanced diet;
• regularity of meals;
• high quality of consumed products.

Due to the fast pace of life, workload and study, the abundance of fast food and "junk" food on the shelves of supermarkets, people are moving further and further away from the principles of proper nutrition. Due to poorly organized nutrition, all body systems suffer, hormonal balance is disturbed, diseases of the intestinal tract appear, problems with teeth, hair and skin begin. Sometimes, it comes to bulimia and anorexia, or, conversely, extreme obesity.

In order to prevent the described disorders and diseases from appearing, you need to understand the principles of proper nutrition, introduce them into everyday life and never deviate from them again. The first step towards this can be considered the development of a menu for the week.

What kind of food can be considered correct?

When compiling the menu and shopping list for the week, you must not forget that it must be correct. Each person should proceed from their physical form, daily physical activity, as well as goals - for example, some need to, others need to gain weight or muscle mass, others set themselves the task of maintaining a comfortable weight.

In order for the positive effect to last for a long time, you need:

• adhere to the chosen diet throughout life;
• diversify the diet so that the body receives all the useful substances from it;
• control the calorie content of food.

The criteria for proper nutrition, as dietetics says, are:

1. its diversity - without this it is impossible to get all the minerals, vitamins and nutrients the body needs;
2. small portions with frequent meals;
3. counting calories;
4. exclusion from the diet of hormonal products and harmful sweets;
5. reducing the amount of salt;
6. reducing the proportion of animal fats in the diet;
7. avoiding or limiting the consumption of beverages containing alcohol or caffeine;
8. daily consumption of large amounts of water.

When adding fruits to the menu, you need to know that not all of them are equally useful, especially for people who are in the process. Bananas, various varieties of grapes and pears are best not included in the diet for a week.

Three meals a day, familiar to most people, is not considered correct by nutritionists. In their opinion, it is better to increase the number of meals to five or six, while reducing the amount of servings. Breakfast should be the heaviest meal of the day. For those who are not used to small portions, you can try to trick your brain and stomach by eating from small plates.

Calorie intake is important. Even if during the day there are only healthy foods, but in excessively large quantities, such a diet cannot be called correct. Therefore, it is important to follow the rule: the calories consumed must correspond to the energy spent per day. In order not to bite and not be tempted to eat something harmful, you need to stick to a pre-planned meal schedule. If the habit of biting is not so easy to overcome, you can always keep a package of dried or fresh fruits with you, some nuts or candied fruits, a glass of low-fat yogurt.

A sample menu of proper nutrition for a week for the whole family

When compiling a menu plan, it is recommended to consider, including the time of meals. This will allow everyone in the household to eat on schedule and, over time, will completely remove outbreaks of sudden feelings of hunger. To do this, you need to proceed from the daily routine, familiar to all family members, taking into account their work, study, and bedtime. Then the diet will be not only useful, but also rational.

For "larks" who go to bed early and get up early, the following meal schedule would be ideal:

• breakfast: 7:00;
• second breakfast: 10:00;
• lunch: 13:00;
• afternoon tea: 16:00;
• dinner: 18:00.

"Owls" will be more comfortable eating like this:

• breakfast: 10:00;
• second breakfast: 13:00;
• lunch: 15:00;
• afternoon tea: 17:00;
• dinner: 19:00.

At the same time, the time can be moved to a later time - the main thing is that the last meal should be light and no later than three hours before going to bed.

When compiling an approximate menu of proper nutrition for a week, you need to make a large list of products that you can buy and eat during the week. Then, the products are evenly distributed over the days of the week, so that, for example, there are no two “chicken” or “fish” days in a row.

Correct, healthy foods should be consumed in the following ratio:

• half of the diet is carbohydrates;
• 30% of the diet - proteins;
• 20% of the diet is fat.

Dinner should consist of protein foods, and its fat content should not exceed 9%. Fish, meat is better not to bake, but to boil or stew.

To better feel the moment of satisfaction of hunger, during the meal you can not be distracted by reading or talking. You need to take food slowly, in a relaxed atmosphere, savoring every bite.

When forming the menu, you need to take into account the physical activity of each family member. Those who play sports, spend a lot of time on their feet or are under increased stress should eat more nutritious food.

In addition to food, every person should drink fluids. It is better if the choice falls on filtered non-carbonated water. You can also drink green tea, which will help rid the body of toxins and toxins due to the antioxidants in its composition.

Periodically, you can arrange a "feast", or "cheat meal", as they call it. On such days, you can treat yourself to sweet, salty, alcohol or other foods that are not recommended to be eaten often or that can damage your figure or health.

Monday

The first day of the week is Monday. The way a person starts the week has a lot to do with how successful they are. A typical diet for Monday might look like this:

Before going to bed, you can eat some cottage cheese or drink yogurt.

Tuesday

On Tuesday, the menu should be different from the previous day's menu so that it doesn't get boring. The recipes for the dishes listed below are known to every housewife.

Wednesday

A balanced menu for Wednesday will energize you in the middle of the working week.

Thursday

By adding new fruits to the menu, you can cheer yourself up on Thursday.

Friday

On the last day of the week, our body especially needs energy, which it can get from food. At the same time, breakfast will turn out to be cheap, which will save money.

Saturday

On the first day off, you want to treat yourself and family members to special dishes, because there is more time for cooking.

Sunday

Before the start of the working week, you should recharge your good mood and strength for new achievements. A well-thought-out menu will help with this. Cooking the proposed dishes is simple, so there will be plenty of time to relax before the working week.

Each family can add their favorite dishes to the proposed menu. The main thing is to maintain the indicated proportions of proteins, carbohydrates and fats and adhere to the described nutrition rules. It is also better to write down the list of products a week in advance so that everything you need is always at hand - in the refrigerator.

To be healthy, family members need to exercise and get enough sleep. For recovery, adults are supposed to sleep at least 7 hours daily, children - up to 9 hours. At least an hour a day should be devoted to active sports, but gymnastics or walking is also suitable, which can replace a trip on public transport to work or study.

If it is difficult to rebuild from the usual diet to the right one, you need to occupy your mind with something that will distract it from thoughts about food. For example, go to the gym, go to educational courses, go jogging or immerse yourself in reading. In moments of hunger, you can drink green tea or water. Sweet can be replaced with healthy ones - dried fruits or low-calorie toasts. Gradually, the concentration on food will pass.

When developing the right menu for the week, you need to listen to the wishes of all family members, and also take into account their work schedule. Then family meals will become not only useful, but also enjoyable for everyone!

I have made healthy eating my way of life. I control my diet using a technique such as compiling a menu for the week.

I managed to prove to myself that healthy food is tasty and inexpensive. In conditions of limited financial opportunities, I developed my own healthy eating rules based on well-known ones.

So that the transition to a healthy diet does not become a torment, first I made a list of dishes that I usually cook. Deleted from it dishes that do not correspond to the principles of healthy eating. After studying the calorie tables and prices in stores, I made a list of useful inexpensive products. Found new recipes. I did not want to give up some of my favorite dishes, I began to cook them so that they fit the definition of a healthy diet.

Healthy eating rules

• Diversity. A healthy diet should be balanced.
• At least a third of the daily diet should be vegetables. I bring salads, vegetable soups, stews into each.
• Follow a healthy diet. My menu for the week includes three meals a day.
• Minimize the amount of animal fat in your diet. For a complete healthy diet, only fish oil is needed. I completely gave up butter and butter. True, I do not go to extremes and do not remove the skin from chicken. I rarely cook fatty pork. I fry all the brownies in vegetable oil.
• Reduce carbohydrate intake. In my menu there is no pasta, pastry, confectionery. If the body persistently requires sweets, I can eat a little marmalade or marshmallows. Since the menu for the week includes sweet breakfasts, this rarely happens.
• Proteins are important! Fish, meat, poultry should make up a third of the diet. I try to include them on the menu. Sources of vegetable proteins are mushrooms, nuts, legumes.
• Prohibition of harmful products. Sweet soda, cakes, muffins, sausage, I excluded from the diet.

It is worth remembering that the need for calories depends on the ambient temperature. I make the menu according to the season. In hot weather, I reduce the calorie content of dishes.

In the fall, my menu was:

Due to lack of time, it happens that I cook one soup for the whole day or only the second. This menu for the week did not include dishes that cannot be called inexpensive, as well as those that take a long time to prepare. Dishes such as stuffed fish, baked meat pockets, liver pancakes appear on my holiday menu.

In the morning you need to have a sweet breakfast - glucose is needed for the normal functioning of the nervous system. According to the rules of a healthy diet, porridge is supposed to be breakfast. However, I had to replace almost all cereals with cottage cheese because of the high calorie content. Natural cottage cheese sold by weight is inexpensive, has a short shelf life, which indicates the absence of preservatives. In addition, breakfast includes sweet omelettes, casseroles, cheesecakes, cottage cheese pies.

For morning and afternoon meals, I definitely add broths and soups to the menu for the week - it's inexpensive, satisfying, healthy. They can be made low-calorie, suitable for my healthy eating option, if cooked on the bone. Lean borscht, cooked without meat - vegetable oil is used as fat, on which sautéing is fried.

I try to cook the second dishes without frying. I lower, that is, boil in a small amount of water, steam, bake in the oven.

Desserts, except for breakfast, I do not plan and do not include them in the menu for the week. But at home there is always fresh fruit. In winter I buy dried apricots, prunes, raisins, lemons, tangerines, winter varieties of apples.

Problems of healthy eating

Often the transition to a healthy diet is difficult. What's stopping you from doing it?

1. Habits. It is difficult to switch to a healthy diet right away - the body requires the usual excesses: fried potatoes, cake, sausages. The human body lives by habits, so giving up a bad habit and acquiring a good habit requires control from the mind. To smoothly switch to a healthy diet, the body will have to deceive: if you want to eat enough - you need to eat, but - with a salad or boiled fish.
2. Job. It is not always possible to maintain a healthy diet due to work schedules. But in the menu for the week it is worth making all the planned meals. You need to try to solve the issue of healthy eating: find an inexpensive cafe near the place of work, take lunch with you. As an option: you can buy inexpensive products at the nearest store. Then you will have to make breakfast the main meal on the menu, and have snacks for lunch. According to the rules of a healthy diet, it is advisable to adhere to such a regimen on weekends. The body will not be able to explain why for five days in a row it gets kefir and an apple during the day, and for the next two days - a hearty lunch. This disruption of routine can negate much of the benefit of a healthy diet. But, getting used to a certain regimen, the body begins to work like clockwork.

They say not to eat after 6pm. Nature conceived differently - after eating, the body wants to rest, inhibition processes are activated in the brain, blood rushes to the gastrointestinal tract. Eating 2 hours before bedtime is completely allowed by the rules of a healthy diet.

• Finance. Many people think that healthy food is too expensive and tasteless. Here is a small list of delicious, healthy and inexpensive dishes and products that are always on my menu for the week:
  • Instead of sausage: homemade pork and boiled pork or beef heart. These relatively inexpensive cold snacks are very easy to prepare and meet the requirements of a healthy diet.
  • Instead of cheese. Inexpensive fat-free cottage cheese, inexpensive low-fat sour cream, kefir.
  • Inexpensive fish and seafood. Fatty sea fish is, from inexpensive varieties, herring, herring, blue catfish. Mackerel, pollock, limonella are inexpensive and low-fat varieties. Among seafood, the most inexpensive is squid.
  • Vegetables. According to the rules of healthy eating, the share of vegetables is one third. During the summer, I buy inexpensive seasonal vegetables for daily cooking and canning. In autumn I buy inexpensive potatoes, carrots, beets. In winter, dried beans, inexpensive sauerkraut, and home-made canned food appear on the menu. A tasty side dish is obtained from inexpensive frozen vegetables sold in stores, if you add fresh cabbage, green peas, beans and inexpensive tomato sauce during the stewing process.
  • Mayonnaise. Instead of store-bought mayonnaise, I occasionally make homemade mayonnaise. Its recipe is simple, and it turns out it is inexpensive.

Each person needs to thoroughly and seriously deal with the issue of their proper nutrition. Many diseases have the ability to develop in our body precisely because we do not eat properly. To strengthen our immune system and help our body to be healthy and strong, you need to eat right.

People who go in for sports and watch their figure first of all need to switch to proper and healthy nutrition. The body of a person subject to physical activity needs more nutrients, otherwise he simply will not have the strength to engage and perform exercises. It is best to prepare in advance and draw up a menu for the week, and then only make small changes for variety.

Proper nutrition is something that everyone who loves himself and values ​​his health should strive for. But many will say that it's so great to eat a big piece of cake, a fried steak from which oil flows. Well, maybe it's pleasant for the first moments until the food enters the stomach and begins to be digested. After that, there is little left of pleasure, remember for yourself. Is there a slight feeling inside after such a dinner, do you want to do something (the desire to lie down does not count), is there a surge of strength and a feeling that you can move mountains, I think not. So the reason is in the products that you use.

Eating properly healthy food, which includes useful substances and micronutrients, you will receive the necessary vitamins on time and in the right amount, and therefore there will be more strength and energy. During the day, you can do a lot more things and still not feel like a squeezed lemon in the evening.

Healthy food, in addition to all its other advantages, is also delicious. The fact that healthy food is necessarily inedible and tasteless has long been refuted. Just look at what products make up a balanced diet menu, they are delicious, you can cook a large number of completely different dishes from them, including desserts.

During the day, the human body needs to receive proteins, fats, carbohydrates, vitamins and other trace elements. The need for these substances of a sports person is much higher, therefore, based on the loads, you need to create an individual menu so that the body does not let you down during training.

All of the above substances are contained in products that have long been familiar to us, but in different quantities. Consider which products are the richest in the elements we need and write the main list of ingredients, thanks to which it will be easy to make a menu for the week.

Protein food

Protein is found in all foods, but protein foods are called foods that have a higher protein content. Protein is one of the sources of energy, it promotes the breakdown of fats, so for those who are important, consume protein foods.

The least protein is found in fruits and vegetables. A lot of protein is included in the composition of meat, poultry, fish, but the use of animal protein in large quantities is not recommended, it is better if the proteins do the same as their other products. For example, chickpeas, beans, lentils will also be an excellent source of protein and will nourish muscles and restore wasted strength.

Other foods containing protein are dairy products, eggs, cheese, seeds, nuts, etc.

Foods rich in carbohydrates

Carbohydrates are necessary for the body, since they enrich the body with energy more than other elements, they are the basis of the structure of many organs and tissues, thanks to carbohydrates saturation occurs. Carbohydrates tend to accumulate in tissues, therefore, after eating them, a feeling of hunger does not appear for a long time. It should only be noted that slow carbohydrates, which take longer to digest, have a beneficial effect.

Fats in food

Fats are essential for energy recovery, organ protection, and normal metabolism. If there is a lack of fat, then hormonal failure may occur. Fats are indispensable for the human body, they cannot be excluded from your diet.

Healthy fats can be obtained from fish, nuts, olives, olive and sunflower oils, poultry meat.

Proper nutrition menu for the week

To create a diet for a week, you need to select dishes and products from the list of acceptable ingredients, and later distribute them for breakfast, lunch and dinner every day. I’ll tell you one nuance before compiling the menu, so that compiling the menu on your own would be easier. Carbohydrates are the fuel we have inside, therefore it is better to "fill" it in the morning, that is, before the start of the working day. The main thing to keep in mind is that most of the carbohydrates should be consumed in the morning. Proteins will complement each meal, but they can be put in the afternoon. The daily norm of fats is not high, so they should be evenly distributed between meals and ingested along with proteins and carbohydrates.

1st day

• Breakfast: Oatmeal or corn porridge, apple, pear or kiwi.
• Snack number 1: dried fruits or a glass of kefir
• Lunch: light vegetable soup, chicken breast (boiled), vegetables (use more greens), juice or compote.
• Snack #2: Fruit (can be made into a salad with low-fat yogurt)
• Dinner: boiled eggs or scrambled eggs, raw vegetables.

2nd day

• Breakfast: Make millet porridge with raisins
• Snack #1: One apple or pear
• Lunch: Buckwheat soup with a slice of dark bread.
• Snack #2: Yogurt
• Dinner: Any fish with rice porridge. Add vegetables to this dish (raw or stewed)

3rd day

• Breakfast: Muesli
• Snack #1: Cottage Cheese with Raisins and Nuts
• Lunch: Boiled piece of veal with stewed vegetables, juice
• Dinner: Vinaigrette, boiled poultry meat

4th day

• Breakfast: Omelette, vegetable or fruit salad
• Snack number 1: Banana and a glass of kefir
• Lunch: Chicken broth, a piece of fish, vegetables (any form)
• Snack #2: Cottage cheese or yogurt
• Dinner: Vegetable stew, chicken fillet (boiled)

5th day

• Breakfast: Rice with dried fruits (add a spoonful of honey)
• Snack #1: Any fruit or a glass of juice
• Lunch: Any soup, baked fish, vegetables
• Snack number 2: Cottage cheese with sour cream, dried fruits, nuts
• Dinner: Oven baked chicken, buckwheat porridge

6th day

• Breakfast: Barley or wheat porridge, add fruits or dried fruits
• Snack #1: Some Nuts
• Lunch: Borsch or cabbage soup, buckwheat porridge, compote, juice
• Dinner: Boiled veal and vegetables (salad or stew)

7th day

• Breakfast: Cottage cheese casserole
• Snack number 1: Pear, kefir, juice
• Lunch: Soup, chicken cutlet (steamed), vinaigrette
• Snack number 2: Cottage cheese with a spoonful of sour cream (low fat)
• Dinner: Oven-baked fish, vegetable stew

We present a ready-made healthy menu for the family, which will help you easily choose dishes for every day. You no longer have to worry about how to feed your family or guests!

Sample family menu for the week

Menu for two weeks for your family

Breakfast

Rice milk porridge

Ham sandwich

Tea with lemon

Soft-boiled chicken eggs

Dinner

Sorrel soup

Sausages with potatoes in a pot

Before bedtime

Sweet buns with raisins

Tea with lemon

Breakfast

Omelette with bacon and cheese

Coffee with milk

shortbread cookies

Dinner

Sorrel soup

Pink salmon baked in sour cream

boiled potatoes

Before bedtime

shortbread cookies

Apricot compote

Breakfast

Herculean porridge

Ham sandwich

Soft-boiled chicken eggs

Invigorating morning coffee

Dinner

Steamed chicken with vegetables

Chicken noodle soup

Before bedtime

Black tea

banana dessert

Breakfast

Muesli 200 gr

Milk 3.2% fat 150 gr

Bananas 1 pc

Dinner

Chicken noodle soup

Olivier salad (metropolitan)

Before bedtime

Olivier salad (metropolitan)

Bacon puffs

Dried fruits compote

Breakfast

Cottage cheese 9% fat 150 gr

Yoghurt natural 70 gr

White bread 100 gr

Butter 10 gr

Dinner

Shchi from fresh cabbage

Pasta with vegetables

Fish fried in batter

Breakfast

Cookies 200 gr

Butter 40 gr

Herculean porridge

Dinner

Shchi from fresh cabbage

Pasta with vegetables

Fish fried in batter

boiled chicken

Breakfast

Corn porridge with raisins

Dinner

Solyanka soup

Pork with prunes

Potato dumplings

Tea with mint

Breakfast

Millet porridge with milk

Dinner

Okroshka ordinary

Vegetable salad classic

stuffed peppers

Before bedtime

Sandwich with fish and cheese

Tea with lemon

Breakfast

Oatmeal porridge with raisins

Dinner

Ukrainian borscht with meat

stuffed peppers

Pasta

Before bedtime

Green cucumber salad with cabbage

Breakfast

Sour cream 100 gr

Dinner

Ukrainian borscht with meat

Pilaf with chicken

Before bedtime

Charlotte with apples

English black tea

Breakfast

Oat flakes 150 gr

Bananas 1 pc

Dinner

Soup with meatballs

Chicken breast ragout

Before bedtime

Salad "Light" (another option)

Oatmeal cookies "Hercules" or "Extra"

Tea with lemon

Breakfast

Corn porridge with raisins 1 portion

Dinner

Soup with meatballs

Fish fried in batter

Before bedtime

The vinaigrette

Dried fruits compote

Breakfast

Omelette with bacon and cheese

White bread 50 gr

Butter 30 gr

Dinner

Ear from river fish

Mashed potatoes

Stewed liver

Before bedtime

delicious salad

Tea with lemon

Cookies "Bananas"

Breakfast

Baked apples 2 pcs

Bun 1 pc

Dinner

Ear from river fish

Pasta

Fish in batter

Before bedtime

Salad "Goldfish"

Tea with lemon

Cookies "Bananas"

Planning a family menu for the week

Food for a large family for every day

For the normal development of a person, to maintain optimal life, to strengthen the immune system and ensure health in general, for a balanced content of essential substances in the body, for the normalization of metabolism and metabolism, for the normal functionality of all organs - for all this, it is extremely necessary for a person to adhere to a proper balanced diet as well as eating habits.

Now in the world, almost every second person suffers from the consequences of malnutrition. If you look back and see how people eat now, you can see:

• Regular snacks on the go
• Dry food
• Fast food
• Express food
• Harmful Additives
• And many other bad things

And it is not surprising that 45% of the entire population suffers from high cholesterol levels, and about 30% are overweight. And these are only the most common diseases, what can we say then, if we count all the "victims" of the modern regime and diet. Problems with the gastrointestinal tract, hormonal disorders, beriberi, cardiovascular disease, disruption of the liver and kidneys, and a host of other pathologies.

What is needed for a healthy diet?

At its core, the structure of food is based on 3 energy resources that are significant for the body:

1. Squirrels
2. Carbohydrates

All of them are important in one way or another. Without any of them, our body simply cannot do. But everything is good in moderation. Excessive intake of any of these components can also have a negative impact on human health, as well as their absence.

Squirrels

These amino acid organic compounds are the main and most important building material for all tissues of our body, normalize bowel function and support the immune system. A person needs to consume proteins per day, both from animal food and from vegetable food in the amount of 0.5-0.7 grams per kilogram of human body weight in 24 hours. Since the amino acids in plant and animal proteins are different, they have different properties.

If the amino acids of a human protein exactly match the amino acids of the protein of the consumed product, then the protein that enters the consumer's body is actively processed and is biologically valuable. And it's not always animal protein. Studies conducted at a German institute have shown that the combination of two products can have a high biological value of a level that surpasses even the biovalue of animal protein in its pure form. So, for example, with a combination of a chicken egg and a potato, the level of biological value surpassed the rest and got the first place. The second place was taken by wheat and a chicken egg. The third is bread with milk, but the common meat and potatoes were only in fourth place.

But the use of common "suppliers" of protein - dairy products, according to scientists, must be kept under control, because milk has a high content of fatty acids, which affects proper dietary nutrition. Aim to eat low-fat dairy products.

Fats

The role of these natural organic compounds in the body and human life is very important:

• Fats are the second source of energy. When processing 1 gram of fat, 37.5 Joules of energy are obtained.
• Fats are the main supplier of essential fatty acids for the human body.
• Fats are transporters for the distribution of vitamins A, D, E, K throughout the body.
• Fats contribute to more productive absorption of carbohydrates and proteins
• Fat is an indispensable component for every cell
• Fats are the "bank" of energy in the human body

There are two types of fats:

1. Saturated, these are animal fats, where their molecules are saturated with a high content of hydrogen. Fats of this type remain solid at 20 - 30 degrees Celsius, as well as in the human body, which makes it difficult to process them. This leads to the deposition of fat on the internal organs, on the walls of blood vessels and in subcutaneous fat.
2. Unsaturated, these are vegetable fats, the molecules of which are not completely saturated with hydrogen. Such fats are mainly in liquid form, which allows the body to easily cope with them, and start up their derivatives for the benefit of the body.

On average, fat intake per day is 0.6 - 0.8 grams per kilogram of human weight.

Carbohydrates

This class of organic components is an essential element for the normal functioning of the body:

• Carbohydrates are the body's main source of energy. In the process of processing from one gram of carbohydrates, 17.5 Joules of energy are obtained.
• Carbohydrates are essential for the normal functioning of the liver
• Carbohydrates contribute to the absorption of fats and proteins by the body
• Carbohydrates, together with proteins, are involved in the formation of certain hormones, enzymes, secretions and other important biological substances.
• Carbohydrates are active food for the brain

Carbohydrates are divided into two types:

1. Complex carbohydrates are very slowly decomposed and processed in the body, respectively, the level of sugar in the blood rises evenly, without sharp jumps.
2. Simple carbohydrates dissolve very quickly and also quickly affect the body. These carbohydrates include: glucose, lactose, sucrose, fructose, and so on.

Normally, the daily intake of carbohydrates, based on each kilogram of a person's weight, is 2-4 grams.

Proper nutrition menu

A person to maintain health and excellent shape, you need to constantly adhere to a healthy diet. Even if you are not trying to lose weight, the regimen and the right menu must be present in your life. Strive to eat at the same time every day, that is, according to the regimen. Let's consider what proper nutrition should be: menu for the week:

Day 1

• First breakfast: cottage cheese pancakes 3 pieces, sour cream 2 teaspoons + 1 teaspoon syrup
• Second breakfast: 250 milliliters of low-fat yogurt, banana
• Lunch: borsch in beef broth, mashed potatoes with a portion of stewed fish
• Snack: black bitter chocolate 50 grams and brewed coffee 1 cup
• Dinner: 3 steamed fish cakes, fruit salad. Topped with low-fat yogurt

Day 2

• First breakfast: bowl of oatmeal with skimmed milk, 1 baked apple with honey, nuts and cinnamon, custard coffee or tea
• Second breakfast: 250 milliliters of natural low-fat yogurt and pineapple - 200 grams
• Lunch: lean vegetable soup, beef hodgepodge, a piece of rye bread, tea
• Snack: 2 oatmeal cookies + tea
• Dinner: a package of fat-free cottage cheese, grapefruit or orange

Day 3

• First breakfast: boiled buckwheat, boiled chicken breast, ketchup or soy sauce, can be replaced with sour cream no more than 20% fat, tea or cocoa with milk
• Second breakfast: fat-free cottage cheese 200 grams, 1 teaspoon of fruit syrup, 2 teaspoons of sour cream, raisins
• Lunch: fish soup, boiled rice, a portion of stewed fish with vegetables, vinaigrette or salad of tomatoes and cucumbers, compote
• Afternoon snack: in a blender, mix a cocktail of banana and milk
• Dinner: stewed cauliflower, boiled chicken, season with soy sauce or cheese sauce

Day 4

• First breakfast: 2 egg omelette, whole grain bread slice, fresh or sauerkraut salad, tea
• Second breakfast: oatmeal bun with low-fat cheese, a slice of tomato
• Lunch: chicken soup with noodles or rice, a bowl of boiled buckwheat porridge with beef gravy, vegetable salad of tomatoes, cucumbers, fried eggplants with garlic, season with sunflower oil and add some walnuts
• Afternoon snack: dried fruits and tea without sugar
• Dinner: marinated fish, boiled durum wheat pasta,

Day 5

• First breakfast: oatmeal with skim milk or yogurt, apple, tea
• Second breakfast: crackers and juice
• Lunch: fresh cabbage soup, stewed potatoes with meat, fresh vegetable salad
• Afternoon snack: cocoa with fat-free curd cheese
• Dinner: veal stew, fruit juice

Day 6

• First breakfast: rice porridge with milk, dried fruits, brewed coffee
• Second breakfast: berries with kefir
• Lunch: fish soup, boiled rice, a portion of boiled fish with stewed vegetables
• Afternoon snack: biscuit bun, citrus juice
• Dinner: beef or chicken kebab, baked vegetables, juice

Day 7

• First breakfast: cottage cheese casserole, 2 tablespoons of condensed milk, coffee
• Second breakfast: fruit and berry salad
• Lunch: fried meat or fish, durum wheat pasta or boiled rice, fresh vegetable salad
• Afternoon snack: cornbread, tomato juice
• Dinner: pilaf and vegetable salad, green tea

Outcome

Healthy nutrition is the key to your longevity, strong immunity and the normal functioning of your entire body. By following the rules of proper nutrition, you can always be in shape and feel energetic and light:

1. Keep track of the energy value of the foods you eat. For women, the average energy value of food eaten per day is 2500 kilocalories, for men 3400 kilocalories. For pregnant and lactating women, as well as for people whose activities are associated with increased physical activity, the number of calories increases to 3500 kilocalories for women and 4500 kilocalories for men
2. Keep track of your fat intake. Aim to include more unsaturated fats in your diet than saturated fats. Useful unsaturated fats are liquid, therefore they are more easily absorbed by the body, without being deposited in the subcutaneous layer, on organs or in vessels, forming blood clots. The use of fats, in the calculation of the calorie content of all foods eaten per day, should be 15%, no more. Of these, only 1/3 can be animal fats, that is, saturated, while the remaining 2/3 should be vegetable: sunflower oil, corn oil, olives, nuts and others.
3. In getting energy, focus on complex carbohydrates: cereals, vegetables, fruits, herbs, mushrooms, and so on. Such carbohydrates are easier and faster to break down and process by the body.
4. Limit your salt intake, replace it with iodized salt
5. Don't forget about vitamins. If your diet is not complete in terms of vitamin intake, then take multivitamin and mineral complexes
6. Try to eat according to the schedule