Delicious and healthy food. Healthy eating: tips, recipes, menus for every day. Curd dessert with fruits and gelatin

The traditional dish of the New Year or Christmas table is a duck baked in the oven. We offer a recipe that is easier to prepare, contains less fat and will delight your guests with a novelty of taste and a beautiful presentation. For cooking, you will need the following ingredients: Duck 1 pc.; Salt pepper; Onion 1 pc.; Adjika homemade 500 ml. Preparation: Wash the duck, dry it, cut into [...]

Boiled pork is one of the healthiest ways to cook meat, because only natural ingredients, traditional spices and the most gentle heat treatment are used in the cooking process. To cook boiled pork in a slow cooker, you will need the following ingredients: Pork meat 2 kg (back); Salt pepper; Carrots 2 pcs. ; Garlic 5 - 6 cloves. Preparation: Wash the meat, dry it. […]

This tasty, healthy salad will cause a lot of positive emotions, because in addition to its excellent taste, it can boast of its beautiful appearance. To prepare it, you need a minimum of products and very little time. It contains well-matched ingredients. Each serving of this salad has no more than 195 calories. For cooking you will need: Canned tuna 1 can; Lettuce leaves 50 […]

Tasty, simple, beautiful, low-calorie - all this can be said about sauerkraut salad. Each serving of this salad has no more than 150 calories. This salad will burn extra calories and improve digestion. For cooking, you will need the following ingredients: Sauerkraut 2 cups; Grapefruit 1 pc.; Salad onion ½ pieces; Black pepper, freshly ground; Vegetable oil 1 - […]

An original, tasty, easy-to-prepare dish that can be prepared at any time of the year. It contains the simplest, well-combining ingredients. Each serving of this salad has no more than 180 calories. For cooking you will need: Cauliflower ½ heads; Tomatoes 3 pcs.; Cucumbers 4 pcs.; Onion 1 pc.; Salt pepper; Dill, parsley; Vegetable oil 3 […]

This salad got its name for a reason. Each portion of it is really 105 calories, in addition, it has everything to get enough, get a surge of energy and strength, while not gaining weight. This salad contains only healthy, well-matched ingredients. Cook it and eat it with pleasure. For cooking, you will need the following ingredients: Boiled beans 1 […]

This is a salad for true gourmets who are able to appreciate the unusual combination of ingredients, the exquisite taste and aroma of the dish, and also enjoy the cooking process. Each serving of this salad has no more than 210 calories. It can be served as an appetizer. For cooking, you will need the following ingredients: Parsley; Kiwi 2 pcs.; Cucumber 300 grams; Avocado 1 pc.; Salt pepper; […]

This is an excellent dish for weight loss and one of the many options for a fasting day. This salad recipe is loved by fitness trainers, because it has everything in order to remove extra centimeters from the waist without losing muscle mass. Each serving of this salad has no more than 190 calories. This is a complete dish that contains fiber, proteins and fats. […]

Beetroot is one of the most affordable foods that goes well with a variety of dishes. This is a storehouse of vitamins that are perfectly preserved in this product during the winter period. Try to cook beetroot salad according to our recipe, appreciate its new spicy taste. For cooking, you will need the following ingredients: Beets 3 - 4 pieces; Horseradish root ½ piece; Sauce "Onion" […]

A great salad to complement any meal. It is prepared in just a few minutes, it has a bright appearance, rich taste, adults and children like it. Each serving of this salad has no more than 80 calories. For cooking, you will need the following ingredients: Red cabbage ½ head; Horseradish 30 - 40 grams; "Onion sauce" or matsun 70 - 80 ml; […]

An original, tasty, very quick dish to prepare will add variety to your daily menu. The new taste of well-matched ingredients will make it possible to prepare new dishes using various dressings for this salad. In this version, each serving of salad contains no more than 130 calories. For cooking, you will need the following ingredients: Boiled potatoes 200 grams; Mix salad 200 grams; […]

In autumn, winter, and also in spring, carrots are exactly the product that will give strength and saturate the body with vitamins. Carrots should be included in the daily diet of both adults and children. This salad can be used at any time of the day, including as a breakfast. For those who are watching their figure, starchy vegetables, including […]

Chicken liver is a very healthy product, it is a source of iron. It is often recommended to the debilitated, the elderly and children. To prepare this dish, we recommend using poultry liver, as its taste and nutritional properties are much higher than industrial liver. To prepare this dish, you will need the following ingredients: Chicken liver 400 - 500 grams; Onion […]

Curd cheese, which appeared on the shelves of our supermarkets not so long ago, can be prepared independently. We have already talked about how to do this on the pages of our site. Find more information here. Such a salad can be used in the children's menu, it can be served as a breakfast, afternoon snack or dinner. For cooking, you will need the following ingredients: Curd cheese 200 […]

Leafy vegetables are one of the healthiest foods that promote satiety, weight loss, and the removal of heavy metals from the body. Such a salad can even be used as an independent dish. It is simply indispensable on fasting days. For cooking, you will need the following ingredients: Cottage cheese 100 grams; Italian chicory leaves, or radicchio 2 pcs.; Iceberg lettuce leaves 2 pcs.; Basil 1 […]

At the heart of this dish, funchose is a unique product that allows you to get enough and not get better. Each serving of such a dish does not exceed 230 calories, it can be used both in the children's and adult menus. This dish is especially distinguished by its ease of preparation, delicate, original taste and beautiful appearance. For cooking, you will need the following ingredients: Funchoza 150 […]

Proper nutrition is the key to longevity and good health. Unfortunately, not all popular dishes are equally healthy for the body. Some contain a lot of cholesterol, others - starch, and others - fats. Contrary to the opinion of the majority, tasty and healthy which are suitable for everyday cooking, can contain meat, fish, and even dressings. Another thing is that they have a special method of preparation.

Principles of healthy nutrition

First, the human body must receive the required amount of nutrients every day. Secondly, it is important that only low-calorie and vitamin foods are included in the diet. You shouldn't starve yourself. For an ideal figure and a healthy body, only a properly selected diet is needed, which will include almost all everyday foods.

When compiling the menu, you should remove too high-calorie dishes from it. It should be noted right away that the key to proper nutrition is to reduce the volume of portions and increase the frequency of their intake. It is recommended to eat 4-5 times a day. Eating is strictly prohibited. In this case, the stomach cannot digest a large amount of food, and the microcomponents from the products do not have time to break down and be absorbed into the blood.

Dinner must be no later than 6 pm. After that, you are allowed to eat one fruit or drink a glass of fat-free kefir. It is important to understand that when eating, saturation does not come immediately, so it is not recommended to take a supplement, referring to residual hunger.

Healthy vegetable dishes

As you know, it is considered green. It is she who is the basis of the dietary salad "Beets with mozzarella cheese". Such a dish will decorate any holiday table. The composition includes:

• 1 small beetroot
• 100 g lettuce leaves (mix of varieties),
• 200 g mozzarella cheese,
• 2 tbsp. l. olive oil,
• 1 st. l. lemon juice
• pepper, salt.

It is also not superfluous to season the salad with a pinch of dried herbs for a spicy flavor. The recipe for a healthy dish implies one secret ingredient - sunflower seeds without husks (up to 20 g). The salad is prepared very simply: boiled beets are cut into cubes, mixed with herbs and seasoned with oil, lemon and other flavorings.

Another very nutritious and healthy are in scrambled eggs with sauce. It is worth noting that they can be served both hot and cold. The recipe for a healthy dish is quite easy, although cooking will take about 1.5 hours. To do this, you will need 4 medium zucchini, 1 large tomato, 10 eggs, garlic and dill to taste.

Zucchini are cut lengthwise into thin strips and well lubricated with oil. Tomatoes and dressing are crushed in a blender. Then the zucchini are baked (40 minutes), doused with tomato sauce and beaten eggs. After that, the dish should be held in the oven until golden brown. You can decorate with basil.

Healthy fruit dishes

One of the most common is "Currant Delight". It is worth noting that this fruit dish is allowed even with strict diets, it is also very beneficial for the body due to the large amount of vitamins. The composition of the ingredients includes 150 g of currants, 3 apples and lemon juice.

The first step is to wash the fruits and berries well. Then the apples are peeled and core, cut into cubes and sprinkled with lemon juice. After 10 minutes, the fruit must be simmered over low heat until it becomes soft. After that, mashed apples are mixed with currants, which are subsequently poured into molds and baked for about 20 minutes.

Another recipe for a healthy dish received the uncomplicated name "Strawberry Dessert". It contains only fresh berries. The proportions are as follows: 100 g strawberries, 50 g currants, 50 g raspberries, 50 g blueberries. A sprig of basil is used for decoration. Puree is made from strawberries, which is poured over the rest of the berries.

Healthy chicken dishes

Poultry fillet is considered the lowest calorie meat product in traditional cooking. In addition, recipes for simple and healthy chicken-based dishes are available to every housewife. The most common of these is a baked bird in a sleeve with vegetables. The composition of the dish includes:

Poultry meat is cut into pieces. Raw vegetables (in small cubes) and spices are added to it. All ingredients are mixed and tied into a sleeve. Bake for 40 minutes (180 degrees). The recipe for a healthy dish "Royal Chicken" involves the use of the following products: 0.5 kg of boiled poultry fillet, 150 g of bell pepper (different colors), 70 g of champignons, 600 ml of broth, 100 ml of skimmed milk, 5 tbsp. l. white wine, 3 tbsp. l. flour, salt, spices, oil.

Mushrooms are cut and stewed for about 15 minutes. A dressing sauce is made from flour, butter, milk and broth. Then the chicken and vegetables are cut, mixed with mushrooms, salted. The final step will be filling the fillet with sauce and stewing for about 30 minutes.

Healthy seafood dishes

Salmon Profiteroles is a very refined, fragrant and dietary dish. The recipe for a healthy snack includes: 100 g of rye flour, 150 g of low-fat cottage cheese, 180 ml of water, 80 g of salted salmon, 30 g of red caviar, herbs and butter. First, a fluffy dough is kneaded, balls (5 cm) from which are baked for half an hour. Separately cooked salmon with cottage cheese. Both ingredients are whipped with a blender and added to buns as a filling. Caviar is served as decoration.

Stuffed pineapple with shrimp is not only delicious, but also very vitamin. The composition of the ingredients includes honey, lemon and orange juice, oil, salt, spices. For 4 servings, ingredients are needed: 1 kg of chopped pineapple, 300 g of peeled fried shrimp, 150 g of grated cheese. All ingredients are mixed and served as a salad.

Healthy meat dishes

Many nutritionists and gastroenterologists advise their patients to consume as many rabbit fillets as possible. The recipe for a healthy dish based on such meat also includes ingredients: 1 onion, 300 g of broccoli, 400 mg of sour cream, 2 medium carrots, 200 g of beans, 10 g of dried rosemary, garlic, oils, seasoning. For one serving, 1 kg of rabbit fillet is enough.

The meat is cut, soaked for 1 hour, seasoned and well fried. Vegetable gravy is prepared separately. Then all the ingredients are mixed and stewed for about 15 minutes.

Another useful recipe among the components provides for 300 g of boiled beef, 4 eggs, 2 onions, 5 tbsp. l. ground crackers, butter, herbs, spices. The meat is cut into small pieces. Vegetables and herbs are chopped. Beef slices are dipped in beaten egg, dressing and breadcrumbs. Bake with vegetables.

Healthy sweet food

Oddly enough, cakes can also be low in calories and rich in vitamins. Properly prepared fruit desserts are healthy diet meals. Recipes for such cakes are striking in their variability. The main thing is to use only low-calorie foods.

One of the most common healthy desserts in nutrition is peach-curd cake. It is also a low carb dish. The composition includes 0.5 kg of cottage cheese, 2 eggs, 2 tbsp. l. oatmeal and semolina, 1 tbsp. l. honey. Fruit jam will be used for the layer, and 1 can of canned peaches for decoration. All ingredients are whipped in a blender. The mixture is poured into a mold and baked for about 30 minutes. The cake should be cut lengthwise and laid with a thick layer of jam, garnished with peaches.

Healthy meals for children

The daily diet of a child should be saturated with vitamins, minerals and other trace elements important for health. This is especially true for children under 2 years of age. Vitamin salads are the most healthy dishes for children. Recipes may be different, but the basics should be the same.

The composition of the vitamin salad includes apples, cherries, pears, tomatoes, cucumbers, carrots, celery, grapes and greens. As a dressing there will be fat-free sour cream and lemon juice. Depending on the recipe, the composition of the ingredients may vary, as well as their quantitative ratio. To prepare a salad, it is enough to finely chop all the products and mix with sour cream.

Also, young children really like fried bananas. It is both healthy, and vitamin, and dietary, and piquantly crispy dish. For 1 banana, 15 g of oil is enough. Salt and flour are not required.

Recipes for proper nutrition will help get rid of extra pounds, restore shine to hair and freshness to skin. Such food keeps the organs in working order and prolongs youth. The variety of recipes for proper nutrition (PP) allows you to create a boring menu for every day and enjoy a variety of tastes.

What food is considered correct

A healthy lifestyle gives longevity without disease. Proper nutrition is an integral part of such a life path. For cooking, only high-quality products are chosen here, and the recipes themselves are not difficult. Simple food allows you to save a maximum of valuable elements.

Healthy food recipes contain all the necessary proteins, fats, carbohydrates and trace elements in perfect balance.

You can not eat refined foods and sweets. Fast carbohydrates contained in them will not bring benefits. But this does not mean that you need to completely abandon the delicacies. Favorite sweetness once a week will not cause significant harm to health. Just like a glass of dry red wine.

Most often, the daily menu includes:

• porridge or casserole for breakfast - as a source of strength for a hard day;
• hot soup and a second for lunch;
• a light but nutritious dinner based on cereals, meat, fish or vegetables.

It is not necessary to schedule dinner at 6 pm. He may be later. The main thing is that the period from the last meal to sleep does not exceed three hours.

The main principles of a healthy diet

Compliance with these rules will allow you to lose up to four extra pounds in a couple of weeks, improve the condition of your skin and hair:

1. Fried, smoked and pickled are replaced with stewed, boiled and baked.
2. Eat slowly, in a relaxed atmosphere.
3. Do not fill up to shortness of breath, it is better to remain a little hungry.
4. They eat at the same time, the maximum breaks are four and a half hours.
5. Seasonal vegetables are needed to enrich the body with fiber, which improves digestion.
6. Fresh food is healthier, so it's better to cook in small portions.
7. You should drink water only twenty minutes before a meal or half an hour after it.

Do not confuse hunger and thirst. Sometimes a cup of unsweetened herbal tea is enough to fill you up. If the feeling of hunger does not go away, it's time for the next meal. You can have a snack with carrots, bananas, oranges. Apples and yogurt are not suitable for this - they will only whet the appetite and will not give a feeling of fullness.

We make a balanced menu for the week

It is convenient to make a weekly menu for proper nutrition. It will help to vary a variety of dishes and more economically purchase products for them.

Here is a sample menu for meals for each day of the week:

Dishes from this menu are easy to prepare, they vary perfectly and saturate without harm to health. You can supplement them with freshly squeezed fruit juice, herbal tea, fruit drink or compote. But drinking immediately after eating is not recommended.

Don't overdo the food. People should consume less than seven grams of salt per day.

Sweet desserts are eaten separately - they are best eaten during an afternoon snack (at 12-13 o'clock).

Simple recipes for those who appreciate the quality of life

Preparing most healthy meals is easy. Recipes for every day can be used by a novice hostess. Calorie content is indicated per 100 grams of the product.

What will we have for breakfast?

A morning meal gives you energy for the whole day. Effective breakfasts include cheesecakes, casseroles, cereal dishes, steamed omelettes or boiled eggs. It is better to cook porridge with milk. It increases the digestibility of proteins contained in cereals.

Recipe number 1. cabbage casserole

Calories: 107 kilocalories.

Prefer cauliflower and broccoli - they have more valuable vitamins and minerals, and these vegetables do not provoke the formation of gases.

Would need:

• 400 grams of broccoli and cauliflower;
• a slice of butter;
• 150 grams of hard cheese;
• a quarter cup of flour;
• half a liter of ten percent cream or sour cream.

How to cook:

1. Disassemble the washed vegetables into inflorescences and boil in salted water for three minutes.
2. Squeeze the still hard cabbage lightly and put it in a baking dish or in a frying pan.
3. Fry the flour and gradually pour in the cream, add the grated cheese. Do not boil the sauce so that the dairy product does not curdle.
4. Pour cabbage with sauce and bake in the oven, heated to 180 degrees.

The finished casserole is covered with a golden brown crust. This will happen in about half an hour.

Similarly, prepare a casserole with chicken fillet and vegetables. Only a little chicken broth is added to the sauce, and the fillet is pre-boiled.

Recipe number 2. Cottage cheese casserole

Calories: 243 kilocalories.

Would need:

• a kilogram of grainy ten percent cottage cheese;
• two eggs;
• six large spoons of twenty percent sour cream, butter and granulated sugar;
• four large spoons of semolina;
• 200 grams of dried fruits.

How to cook:

1. Pass cottage cheese through a meat grinder, pour in eggs beaten with sugar.
2. Stir the composition with softened butter, semolina and chopped dried fruits.
3. Put in a mold and put in a preheated oven for half an hour.

Depending on the type of oven, the cooking time may vary. Readiness is determined by the ruddy crust.

Recipe number 3. Banana syrniki

Calories: 220 kilocalories.

Would need:

• 400 grams of five percent cottage cheese;
• egg;
• banana;
• four large spoons of rice flour.

How to cook:

1. Beat cottage cheese with an egg in a blender, adding a little sugar.
2. Grind the banana to a puree state and mix with cottage cheese.
3. Add flour and mix again.
4. Fry on a hot non-stick frying pan without oil on both sides.

Readiness will prompt the appearance of a golden crust. Cover the frying pan with a lid. Before serving, you can pour low-fat sour cream or low-calorie jam.

When preparing cereals, water, milk and cereals are taken in equal proportions. Water is mixed with milk and boiled. Grains are added and boiled for five to ten minutes. Wrap the pan with a towel so that the porridge "reaches". How to cook Hercules porridge is described on each cereal package. Add a variety of “seasonings” from lemon zest to fresh berries. So oatmeal will not become boring.

Healthy salads

Such salads not only complement lunch or dinner, but can also serve as a main course. This is especially true for those who follow a low-calorie diet.

Recipe number 1. From celery, cucumbers and radishes

Calories: 48 kilocalories.

Would need:

• celery leaves;
• fresh cucumbers, radishes, greens;
• a little low-fat sour cream for dressing.

How to cook:

1. Remove coarse fibers from celery leaves.
2. Cut vegetables randomly.
3. Salt and stir.

Before serving, the salad is dressed with sour cream.

Recipe number 2. Salad "Exquisite"

Calories: 234 kilocalories.

Would need:

• 200 grams of small tomatoes and unpeeled shrimp;
• 50 grams of pine nuts and cheese kernels;
• avocado;
• lettuce leaves;
• unsweetened yogurt for dressing.

How to cook:

1. Boil and clean seafood.
2. Chop the lettuce, cut the tomatoes and avocado into small pieces.
3. Mix the ingredients and season with yogurt.

Top the salad with grated cheese and pine nut kernels.

Recipe number 3. From carrots with garlic

Calories: 102 kilocalories.

Would need:

• large carrots;
• a clove of garlic;
• two large spoons of homemade mayonnaise or sour cream.

How to cook:

1. Grate a carrot.
2. Crush garlic and mix with mayonnaise.
3. Season carrots with sauce and salt.

Sauces based on animal fat must be added to dishes with fresh carrots so that a person can absorb vitamin A.

What to cook first

Classic soups at lunchtime will saturate, warm and give energy to complete the working day. Water for each of the soups requires two liters.

Recipe number 1. Russian cabbage soup.

Calories: 30 kilocalories.

Would need:

• half a kilo of white cabbage;
• 80 grams of pearl barley;
• onions, carrots.

How to cook:

1. Boil the cereal for about twenty minutes. Drain the water.
2. Boil water for soup. Throw barley and boil for ten minutes.
3. Add finely chopped cabbage to the pan and cook for another quarter of an hour.
4. Cook roast from onions and carrots, add to cabbage soup, salt.

Ready cabbage soup can be seasoned with sour cream.

Recipe number 2. Soup with meatballs and spinach

Calories: 74 kilocalories.

Instead of water, chicken broth is used here.

Would need:

• half a kilo of minced chicken;
• the same amount of spinach;
• egg;
• small pasta;
• a little grated cheese;
• carrots and onions for frying;
• herbs and garlic.

How to cook:

1. Mix minced meat with crushed garlic, grated cheese, chopped herbs, add some bread crumbs.
2. Mix with the egg, bring to a homogeneous consistency, salt and pepper.
3. Shape small meatballs and bake them in the oven.
4. In the boiling broth, add the frying, small pasta and spinach.
5. After five minutes, put the meatballs into the pan. Sweat another five minutes.

Ready soup in a bowl sprinkled with grated cheese.

Recipe number 3. Potato soup with herring

Calories: 33 kilocalories.

Would need:

• six potatoes;
• salted herring;
• tomato, onion and carrot for frying.

How to cook:

1. Cut the herring, remove the bones, cut into slices.
2. Chop the peeled potatoes.
3. Put the roast into the boiling water.
4. After five minutes, add herring and potatoes.

This soup is cooked for a quarter of an hour. You don't need to salt it.

In light soups put any vegetables, including canned beans, corn and peas. They are added when the main ingredients are cooked. In any case, the calorie content will not be more than 40 kilocalories.

For chicken soup with noodles, first boil the chicken, separate the meat from the bones. The broth is filtered, boiled meat, spaghetti and fried onions and carrots are added. Cook until pasta is done.

Options for the second

Thanks to non-caloric options, the daily amount of proteins and fats is replenished.

Recipe number 1. Oven baked chicken

Calories: 197 kilocalories.

To get rid of excess fat, the carcass is put on a jar here. Fat drains, and the meat is light and low-calorie.

Would need:

1. gutted chicken;
2. half a liter of beer;
3. a couple of cloves of garlic and a little sour cream.

How to cook:

1. Pour beer into a glass container and place on a baking sheet.
2. Put on a jar of chicken and coat it with sour cream with crushed garlic and salt.
3. Send to a preheated oven, pouring a little water on a baking sheet. This is necessary so that the fat does not burn.

The readiness of the chicken is checked with a fork. If the juice has ceased to be pink, and the meat is easily pierced, the chicken can be taken out.

Recipe number 2. lazy cabbage rolls

Calories: 147 kilocalories.

Would need:

• 200 grams of rice;
• 800 grams of minced meat;
• half a kilo of white cabbage;
• the same amount of sour cream;
• onions and carrots.

How to cook:

1. Season the minced meat with onion, salt and pepper.
2. Boil and squeeze rice.
3. Finely chop the cabbage, soak in boiling water for bitterness for three minutes.
4. Grate a carrot.
5. Mix all the ingredients and shape into meatballs.

They are rolled in breadcrumbs and fried in a well-heated frying pan on both sides.

Recipe number 3. Red fish sausages

Calories: 131 kilocalories.

Red fish should definitely be on the menu, because it contains such valuable ingredients as phosphorus, iodine and polyunsaturated fatty acids.

Would need:

• half a kilo of fresh red fish fillet:
• two eggs;
• greens.

How to cook:

1. Grind the fillet and mix with chopped herbs and eggs.
2. Salt and pepper.
3. Wrap the mixture in cling film in the form of sausages.
4. Cook for a couple or in a slow cooker for half an hour.

Steamed fish cakes are made from homemade or purchased minced meat, also in a double boiler or slow cooker.

Healthy desserts

Without sweets, life seems sad and dull. Treat yourself and loved ones with low-calorie desserts.

Recipe number 1. banana ice cream

Calorie 133 kilocalories.

Here you need a ripe banana. It is cut into circles and cleaned in the freezer for the night. Grind in a blender in the morning.

This delicate dessert will not only cool you down on a hot day, but will also cheer you up due to the content of the joy hormone serotonin in the fruits.

Recipe number 2. Rice babka with apples

Calories: 92 kilocalories.

Would need:

• 200 grams of rice, preferably round;
• a liter of milk;
• three apples;
• egg.

How to cook:

1. Boil rice porridge in milk.
2. Cut apples into slices.
3. Put the porridge in a mold greased with oil.
4. Place apple slices on top.
5. Beat eggs with milk and pour over apples.

Babka is baked in a preheated oven for about half an hour until the apples are ready.

If you decide to switch to a healthy diet, recipes and ingredients for them are not difficult to find. For this, you do not need to go to specialized stores. Everything you need is in regular supermarkets and markets.

"Man is what he eats." The ancient sages, as always, turned out to be right, and we can be convinced of their correctness by looking at ourselves in the mirror and leafing through volumes of our case histories... sooner or later it opens up to everyone - as long as we, without hesitation, will throw anything into ourselves, we can not even dream of good health.

There is one principle that helps to smoothly switch to a healthy diet: everything that is not harmful is useful. It is known that the products that we use are conditionally divided into useful and harmful. What are the so-called harmful products? Unfortunately, without many of them, the average person does not present his menu. But if you really decide to eat healthy food, give them up. We are talking about semi-finished products, canned food, spicy and fatty dishes, soda, sweets on artificial confectionery fats and products with an abundance of preservatives, chemical dyes and flavors. Separately, I want to say about fast foods and fast food. Under no circumstances should they be used! Even if you just eliminate this “set” from your diet, your body will feel a huge relief. Now you will steam, stew and bake using a double boiler, oven or slow cooker for this. The maximum task is to get all the most useful from any products. This does not mean that you will forever have to give up your favorite crispy chicken or fried potatoes, just these dishes will appear in the diet much less frequently.

Now about useful products. Scientists have long proposed a universal food pyramid that indicates what and in what proportions you need to eat in order to live a long, healthy and happy life. First of all, it is worth saturating the diet with fruits, vegetables and whole grains, which will not only enrich the menu with fiber and healthy carbohydrates, but also provide the necessary amount of vitamins, minerals and trace elements. In summer, it can be all fresh vegetables: cucumber, zucchini, cauliflower, eggplant, bell pepper, etc. , urination, salting and canning in its natural form without salt and sugar). Eat salted and pickled vegetables in moderation. Sugar restriction, by the way, should also be. You can use frozen vegetables and fruits. Our site has repeatedly talked about how you can freeze the gifts of summer with minimal loss of benefits and maximum preservation of taste and aroma.

Protein foods must be present in your diet: lean meat, cottage cheese, eggs, fish or vegetable proteins (legumes, soy, wheat, nuts). The most useful meat is lean pork, veal and chicken (especially breast). This does not mean that you need to completely abandon the use of, say, by-products that have their own beneficial properties for the human body, just a certain balance must be maintained between lean meat and meat products with an increased amount of fat. As for fish, you can eat a lot of it and any, because even fatty sea fish will not harm your figure, but on the contrary, it will enrich the body with useful Omega-3 acids. When choosing eggs, give preference to quail eggs - they are healthier and safer than chicken ones. Normally, the average adult needs 1 chicken or 3-4 quail eggs per day.

You can and should use vegetable oil, it will not affect the figure. It makes sense to try other types of vegetable oils, in addition to the usual sunflower, both exotic and traditional, the main thing is that these oils are cold-pressed and not subjected to refining and deodorization. Of course, at first the aroma of the same sunflower oil will be unusual and even heavy. By the way, sunflower oil is far from the first place in terms of benefits. Olive, cedar, mustard oils are much lighter and richer in composition. The choice is now huge, you just have to be interested. Various vegetable oils make it possible to play with flavors when preparing the same fresh salads. Vegetable oils in interaction with fresh vegetables and fruits give the effect of maximizing the acceleration of metabolism.

Dairy products (cottage cheese, yogurt, kefir and milk) will help to fill the lack of vitamin D and calcium. By the way, this does not mean at all that for the preparation of the daily menu it is necessary to choose only completely fat-free dairy products. Animal fat, like vegetable fat, is vital. It is a natural source and accumulator of energy, and is also required for the production of cholesterol (a substance that we all used to be afraid of, but without which the normal functioning of our body is impossible). Therefore, butter, sour cream, and milk with normal fat content should be present in your diet - the main thing is not to exceed reasonable limits. But back to calcium. Milk and dairy products, traditionally considered the main and main suppliers of this mineral to the body, are not able to provide it with calcium in the amount that is really necessary. But sesame seeds, poppy seeds and almonds cope with this task for "five plus". If you want your child to get enough calcium every day, or you yourself are at risk (for example, women over 35), nut milk should be on your table much more often than cow's milk. It is easy to prepare, and if you add honey to such milk or use it in the form of smoothies or healthy cocktails, then the healthy becomes also tasty!

Cooking food, like eating it, should be done with joy. And these are not the troubles of ancient philosophies, but the rule of a good mood. Healthy eating for every day requires a responsible approach to food. Let's say you stick to the classic scheme: breakfast, afternoon tea, lunch, dinner and a second dinner. And if intermediate snacks may well replace tea and fruit, for the main three meals you will have to conjure.

From childhood, we were told that breakfast is the main meal of the day. We have learned this truth for the rest of our lives. It is breakfast that gives energy for the whole day and impetus for great deeds. The fact is that people who have a hearty breakfast and a good dinner, in the evening, as a rule, do not eat before bedtime, but are more inclined to eat light foods. Probably, you have already noticed that after starving all day, by the evening you really want to eat and it is almost impossible to resist. The energy received from breakfast and lunch is consumed during the day, and after a heavy dinner, it will definitely remain in the form of adipose tissue, because at night you will not waste energy. Keeping this in mind and properly distributing food throughout the day, you will not only gradually reduce weight, but you will also be alert and energetic all day. A great morning option is oatmeal with berries and honey, corn flakes, buckwheat, once or twice a week you can afford a light omelet with vegetables. From drinks, fresh juices, green tea or high-quality mineral water without gas are perfect.

Lunch gives even more scope for creativity. You can boil or bake poultry, fish, lean meat, cook vegetable soup or puree soup, sauerkraut soup, nutritious broth. If you can't resist bread, opt for wholemeal, whole grain, or bran baked goods. A healthy vitamin supplement to your healthy diet for weight loss will be a fresh vegetable salad. A good habit of preparing a salad every day is simply bound to take root in your home! When choosing meat, keep in mind that the sirloin contains the least amount of fat and bones. Ground beef is one of the most low-fat. If it seems too dry to you, try adding minced chicken to it - your cutlets will become much more tender. If you cannot completely eliminate salt from your diet, add a moderate amount of it to your food. Do not take yourself to extremes: sometimes your favorite dish can be slightly salted or seasoned. Everything just has to be in moderation.

For dinner, you can cook vegetable stew, bake poultry, cook buckwheat porridge or unsweetened pancakes. If you are too lazy to cook, you can have dinner with biscuit cookies with kefir. Or pour homemade muesli or granola with natural yogurt or milk - this is a great light dinner and a very tasty treat. True, for men it is still better to cook something more solid, say, a fish casserole or pilaf. An oven and a slow cooker will be excellent helpers in this. Very soon you will realize that proper nutrition is the easiest way to health and beauty.

If possible, try to keep a diet. This can be achieved with proper planning of the day. To avoid force majeure, try to think ahead of everything that you will cook. On our website you can find materials on menu planning, it's great organizes and allows you to free up a lot of time. You may now have to spend a little more money on groceries, but you used to spend it to worsen your health. A weighty argument to spend a little, right?

And one more recommendation. During the day, drink enough water, this is about 1.5-2 liters. Pure water is a vital product for the human body. Experts advise starting your day not with exercise, but with a glass of hot water. Drinking on an empty stomach, it flushes and warms up the intestines, starts its work. In order to competently start the process, you need to know that you need to drink hot water (in moderation, of course: you should not pour boiling water into yourself) and as soon as possible after waking up. You can, of course, drink and cold. Only you should know that after taking cold water, you can start breakfast after 20 minutes, and after hot water - after 40. Liquid restriction will not lead to weight loss, everything happens just the opposite. A strict drinking regime can only lead to a slowdown in metabolism and the appearance of edema. So drink water. It is better to do this half an hour before a meal, then, firstly, you will know for sure whether you want to eat (after half an hour, a feeling of hunger usually appears), and secondly, the stomach will be ready to eat, all food will be well digested and assimilated, and the metabolism will be very fast. As for other drinks, it is important to know the following. The use of coffee and black tea should either be completely excluded, or reduced to the norm “1 day - 1 cup”. Significantly diversify the diet and saturate with vitamins freshly squeezed vegetable and fruit juices, because they do not contribute to the formation of body fat. Fruit juices are best blended with vegetable juices, since in their "pure" form they raise blood sugar levels. The only exceptions are grapefruit, lime and lemon juices. And, of course, forget about Coca-Cola, sugary sodas and similar drinks. Nothing useful to your body can not give.

Don't eat what you don't want. Healthy eating every day for good health and well-being should eventually become the norm of life, and this process should be enjoyable. Experiment, come up with a new dish, find new combinations of products. Make the menu so that it is varied. And remember the main principle of healthy eating - eat only when you feel hungry. Many people are so accustomed to constantly chewing something that they can no longer distinguish between real hunger and ordinary psychological dependence. This will be the most difficult thing, but even if you snack, then do it better not with sweets or crackers, but with an apple or other fruit. Start changing your life gradually, because few people manage to drastically change their habits. The main thing is to take the first step and do not stop, and at some point you will understand that a healthy diet for every day is the only right method, and you like it.

Food culture is also very important. Whatever dish decorates your table, remember to eat slowly. Eat slowly, chewing food thoroughly, often, but in small portions. Do not force your body to stock up in case of a hunger strike. Let him be calm and know that he will soon receive another portion of energy. The products used must be fresh. Meals should be prepared in such quantity that they are eaten immediately. Warmed yesterday's cabbage rolls will not bring you any benefit, on the contrary, it has been proven that stale dishes clog the body with toxins.

And the last but most important rule: in order to maintain health, focus not on the quantity, but on the quality of food consumed. Do not forget that you need to eat in order to live, and not vice versa!

Eat a varied and healthy diet and stay healthy!

Larisa Shuftaykina

The main difficulty in the transition to a healthy diet in our time is the countless amount of conflicting information. Correction of the diet will undoubtedly affect your appearance, and in addition, it will also prevent the development of many chronic diseases and disorders in the body. Get ready to shine! Key aspects are the use of natural unprocessed foods and fresh vegetables and fruits.

Steps

Eat fruits

Fresh fruits are delicious on their own, but they can also be added to more serious meals to spice up your diet.

Opt for fresh, seasonal fruits that grow in your area. Load up on citrus fruits in the spring, berries in the summer, and apples and pumpkins in the fall. The fresher the fruit, the tastier and more valuable it is.

Do not eat fruits with sugar. There are other, healthier ways to enhance the flavor of fruits. For example, baked apples pair well with frozen yogurt, cinnamon, walnuts, and dried cranberries, while strawberries pair well with balsamic vinegar.

Do not forget about juices and dried fruits. Fruit juices and dried fruits can be an excellent addition to the diet, the main thing is not to overdo it. Roast chicken with prunes for a fiber boost, and add a splash of orange juice to salads for a punchy twist.

Replace fatty ingredients with fruit puree when baking. Applesauce is a good alternative to vegetable oil when making muffins and breads. You'll need to figure out how much butter to replace in the puree, but it's worth it - the baked goods will have a nice texture, and you won't have to wash your hands of grease after each slice.

cook vegetables

One of the most valuable skills in cooking is the ability to cook vegetables so that they are tasty and do not lose their nutritional properties. No one wants to eat tasteless, overcooked vegetables!

Choose whole grains

Previously, a large selection of cereals could only be found in specialized health food stores, but now they are easy to find in almost any supermarket.

Eat healthy proteins in the right proportions

Meat dishes are the main decoration of the table in many families. Eating healthy proteins in the right amounts will help you get all the important nutrients without risking your health.

Eat Healthy Dairy Products

Calcium and vitamin D are valuable nutrients, but many dairy products also contain unhealthy levels of fat. Eating low-fat dairy products will help you enjoy all of their benefits and avoid the drawbacks.

1. We all need to sweeten our lives from time to time. Don't be afraid to eat sweet desserts occasionally, especially if there's a reason for it. Make a red velvet cake for the holidays or bake cookies for a party. The main thing is not to put sweets in your mouth all day and do not overeat sweets more than once every few weeks.
2. If you want your kids to eat right, teach them how to cook. Research by the School Food Trust has shown that children who begin learning the basics of culinary arts between the ages of 4 and 8 have more sensible food choices later on than other peers.

Warnings

• Trendy diets are not proper nutrition. Don't follow popular diets like low-carb diets. Instead, use whole grains when cooking and avoid processed foods.