List of products for proper nutrition. Products for proper nutrition - a list of products for a healthy diet and weight loss

For many of you, in connection with recent events in the world, the issue of saving the family budget has become acute. There are many articles, techniques, tips and recommendations on the Internet on this topic. In this article, we will focus on one of the more tangible elements of the family budget - spending on food. It’s worth considering, but it’s better to calculate the weekly spending on food and see how much of it we use and how much is thrown away for various reasons (shelf life approached, not fresh, not tasty, etc.) Taking into account how food prices have risen nutrition over the past six months, we suggest reviewing your grocery basket. In this article, you will find up-to-date recommendations on how to feed your family properly and in a balanced way, while saving a significant part of the finances that can be reallocated to other needs.

We recommend that you thoroughly prepare the menu for the week and, based on it, draw up a list of necessary products. Below is the optimal list of products for proper nutrition and a good example of a weekly menu for the average family. We hope that these tips will be useful for you and help you solve the problem of saving without affecting the quality of your life.

The basics of proper nutrition

To compile a list of products for proper nutrition for a week, let's first understand what PP (proper nutrition) is. The term "Proper nutrition" includes a whole range of measures to improve the general condition of the body through the correct use of the right foods, namely:

Regular meals. Proper nutrition is based on the regular intake of small portions of food strictly according to the regimen at the same time.
The food on your table and in your refrigerator should be exceptionally fresh and of good quality.
The basis of your diet should be raw fruits and vegetables.
Proper nutrition is not a diet, in no case do not limit yourself to food if you feel hungry. But you shouldn't overeat either. If you are hungry, eat an apple or a handful of nuts instead of a sausage sandwich. PP - smart food.
Your daily and weekly diet should be varied, foods should include various nutrients.
Vitamins are one of the foundations of a healthy diet.
Meals should be seasonal. Eat foods that grow and are produced in your area, also pay attention to the seasons. In the summer, vegetable products should prevail on your table, and in winter, animal products.
Enjoy the process of eating. Food should be tasty and bring you pleasure, then its useful substances will be useful.
Remember to drink at least 2 liters of fluid daily, preferably pure water. Water is the basis of our body's life.
Stick to the right combination of products with each other.

Product Names

To compile a list of products for the week, it is necessary to understand the proportionality and quantity of the products we need. After all, there is absolutely no need to give up our favorite dishes, because they are not very useful for the body. You just need to reduce their number and increase the amount of useful products. Products are easily digestible and difficult to digest. Naturally, their ratio should be 80% to 20%.

vegetables and fruits (seasonal);
cereals, cereals based on them;
dried fruits, candied fruits, nuts;
green tea;
fresh seasonal berries;
poultry meat products;
dairy products;
seafood, especially red fish.

Indigestible foods, the use of which would be good to minimize:

fried foods, especially fried pork;
sugar (replace with natural sweeteners such as honey)
mayonnaise, ketchup and other non-natural sauces;
pickles, smoked meats;
bread, fresh baking;
strong coffee, strong black tea,
salt, spices and seasonings;
chocolate and other sweets of non-natural origin;
spicy dishes;
sausages, sausages, and other non-natural meat products;
fast food;
sweet carbonated drinks;
flavored croutons, chips, etc.

Food list for the week

In the kitchen of any hostess or owner there is always a certain list of products that are always at hand. This list includes vegetable fats (oil), salt, sugar, yeast, baking soda, drinks (coffee, tea). Let's supplement this list with spices, tomato paste, fermented milk products, canned fish. It is good to always have the basis of many dishes in the kitchen - vegetables such as potatoes, carrots, cabbage, onions and garlic, fresh seasonal fruits, parsley, dill, basil, and other herbs. It also does not hurt to have frozen peas, corn, puff pastry in your refrigerator. In principle, with such a set of products, no hostess will be confused and will always be able to organize a full table of various delicious dishes.

Let's still try to make an approximate set of food for the week. The priority is products of animal origin, meat products. Pay attention to the fat content of this group, it is preferable to purchase lean meat. Also required in the list of cereals, fruits and vegetables.

It's better for your wallet to buy a whole chicken than individual parts. From a whole chicken, you can separate both fillets for chops, salads, and bones for several servings of broth. And for the price of a whole chicken, it's cheaper to buy.

Buy fruits and vegetables domestically, according to the season, they are much healthier and cheaper than their imported counterparts. Try to freeze a small amount of fruits and vegetables in the summer for the winter. Then in the winter you will be able to significantly save on vitamins.

We also want to give a small recommendation - before you go shopping, eat well. It is noted that going to the grocery store on a full stomach helps to avoid unnecessary rash purchases in the form of harmful snacks. And, of course, buy products clearly according to a pre-prepared list, which try not to forget at home.

What foods can you refuse?

If you have set yourself the goal of saving the family budget, here are some tips and advice on products that you can easily refuse. First of all, these are sweets and a variety of confectionery products. Store shelves are littered with all sorts of sweet culinary delights, which do not always benefit our body, due to the excess content of sugar, dyes, preservatives. It is much more useful to learn how to cook sweets on your own, this will help you save money and will be much more beneficial for your body.

Secondly, refuse to buy sausages, the percentage of meat in such products is close to zero, and the percentage of harmful genetically modified fats tends to 100%. We also recommend that you stop drinking sweet carbonated drinks, cook compotes, fruit drinks, or, best of all, drink clean water. Your body and wallet will thank you.

But if, nevertheless, you cannot resist and you really want to buy some of the not very useful products, do not deny yourself categorically, just reduce the serving size by at least half.

Today, most nutritionists and ordinary people agree that the concept of "proper nutrition" is based on the principles of vegetarianism. It's no secret that the fundamental aspect of this nutrition system, which, by the way, is not just a refusal or the use of certain products, but a whole worldview, is a voluntary refusal to eat meat. The results of many studies have found that meat acts on our body as destructively as drinking alcohol or smoking. Meat is a conductor of animal fats into the human body, and as soon as they get inside, the cardiovascular system suffers, blood pressure surges occur. An excess of animal fats can also cause cancer.

In addition, the results of laboratory experiments have established the destructive effect of animal fats on the brain, as a result of which a person begins to experience neuroses, feel anger and irritability. All this affects the quality of everyday life in the worst possible way, the internal balance and harmony with the outside world are lost. So, with the fact that it is absolutely impossible to eat, we have decided, now we can consider a list for proper nutrition.

The proper nutrition system prescribes the use of more than three hundred types of vegetables and root crops, more than six hundred varieties of fruits, and about two hundred varieties of nuts. To fill the lack of protein will help: spinach, kohlrabi, cauliflower and wheat fruits, the use of nuts and legumes (soybeans, lentils, beans and peas) is especially effective in this sense. Animal fats replace various types of vegetable oils: olive, linseed, mustard, sunflower, hemp, coconut, corn, poppy, bean, nut, cotton, almond.

For clarity, the table below summarizes the percentage ratio of the proportions of the proper nutrition system, where 100% of the daily diet of an adult is taken as the basis:

Attention: completely exclude the use of any seasonings and vinegar from the diet!

It is very important not only to know what foods you need to eat, embarking on the path of proper and healthy nutrition, but also to be able to combine them correctly:

Legumes and sesame are in perfect harmony with rice;
Wheat is combined with peanuts, soybeans, sesame seeds, and legumes;
Legumes are most beneficial when accompanied by corn or wheat;
The perfect trio: soy, rice and wheat;
Pairs: wheat - sesame, wheat - soy;
Tandem: peanuts - sesame seeds, sesame seeds - legumes, peanuts - soybeans, peanuts - sunflower seeds;

Only by learning how to use all these products correctly and refusing products that contain dyes, seasonings, various flavors based on chemical compounds, we can talk about observing the principles of a proper nutrition system.

Proper nutrition: a list of what foods you can eat

In order to avoid the development of serious diseases, as well as in order to raise the general tone, you need not go to the pharmacy for medicines and dietary supplements, but go to the store for healthy products:

Avocado: the calorie content of this fruit is about 240 kcal. It contains a large amount of polyunsaturated fats, which are simply necessary to maintain the beauty of the skin and hair. In addition, avocados are rich in proteins, which means they can easily replace meat. This is a unique fruit also because it absolutely does not cause allergic reactions, which means that it can be safely introduced into the child's diet. Also, avocado boasts a high content of copper, iron, riboflavin (vitamin B2), vitamin A and trace elements. Since avocados are not a shortage in the domestic market, you should try to consume it at least a couple of times a week.
Flaxseed oil: not very pleasant in taste, but priceless in terms of benefits! With proper storage (only in the refrigerator, open for no more than thirty days), linseed oil saturates our body with fatty acids: Omega-3, Omega-9, Omega-6. Flaxseed oil is a great alternative to fish. To maintain the balance of these acids in the body, you need to consume one tablespoon of the product per day.
Sea kale, nori algae: an irreplaceable source of iodine, micro and macro elements, vitamins B and C, and selenium. Nori is a seaweed that is extremely rich in the above substances, which means that you simply have to treat yourself to rolls once a week!
Mushrooms: the purest protein, accompanied by a rare amino acid - valine. Mushrooms are unique in that the iron they contain is completely devoid of phytic acids. For example, 200 g of chanterelles easily replace the body's daily need for iron.
Tofu Cheese: Complete protein of the highest concentration (8.3 per 100 g). Tofu cheese can be a wonderful and savory ingredient for absolutely any dish.
Whole-grain types of bread: the purest fiber and magnesium, as well as B vitamins. Eating bread from whole-grain flour gives a huge charge of vivacity, strength and energy.
Various types of cereals: oatmeal, pearl barley, brown rice, buckwheat, eggs and many others will help make up for the lack of fats, carbohydrates and fiber in the body. You can cook soups with their addition, make cereals and even cutlets.
Protein peas - chickpeas: the name speaks for itself. It is a leader in the content of proteins and micro and macro elements necessary for the body. All dishes with the addition of chickpeas are extremely satisfying.
Peanuts and walnuts: contain high concentrations of trace elements, fats and proteins. They can be used as a healthy snack, as well as an additional ingredient for main dishes and salads.
Beans, lentils, peas: contain easily digestible protein in large quantities, in addition, they are very rich in zinc.
Greens: celery, parsley, dill, basil, cilantro - a source of all types of trace elements, fiber, zinc, iron, amino acids. In addition to additional ingredients for main dishes, they will be an excellent basis for various smoothies.
Poppy, flax, sunflower and sesame seeds: pure vitamins, calcium, potassium and trace elements. The perfect accompaniment to all types of homemade cakes.
All types of vegetables: different varieties of cabbage, carrots, zucchini, pumpkin, eggplant, corn, tomato - all these are essential trace elements, fiber, vitamins for a complete and healthy diet.

It is important to note that when it comes to greens, fruits and vegetables, you need to remember the principle of seasonality and be aware that proper nutrition is not just awareness of what foods you can eat, but also their competent combination!

What you can eat with proper nutrition: a list

Proper nutrition is healthy nutrition! Such nutrition can ensure full growth and development in childhood, support the vital activity at the proper level of an adult, improve health and become a full-fledged, effective, and most importantly, natural prevention of various diseases and abnormalities. If you strictly follow the rules and eat only natural and healthy foods and at the same time pay attention to physical exercises, you can reduce the risk of developing chronic and complex diseases such as hypertension, oncology, diabetes, obesity, diseases of the gastrointestinal tract and cardiovascular system. . With proper nutrition, you can eat:

Legumes: beans, soybeans, chickpeas, lentils, peas;
Cereal crops: rye, millet, buckwheat, wheat, rice, barley, couscous, bulgur;;
Nuts: coconuts, pine nuts, pecans, pistachios, cashews, walnuts, peanuts, hazelnuts, almonds;
All types of vegetable oils: linseed, sunflower, olive;
Mushrooms;
Marine products such as: brown algae (wakame, hijiki, kelp, lima), red algae (dals, rodimia, carrageenan, porphyra), green algae (monostroma, umi budo, spirulina, ulva);
Non-gelatin sweets based on agar-agar or pectin;
Vegetables: potatoes, zucchini, carrots, squash, celery, radishes, spinach;
As spices you can use: ginger, cinnamon, marjoram, fennel, basil, coriander, cardamom, pepper, cumin, turmeric, anise, vanilla, barberry, oregano, mustard;
For breakfast, cereals filled with cedar milk are very useful;
Fruits/dried fruits;
Bread made from coarse flour.

Be sure to pay attention not only to what you eat, but also to what you drink! Try to use as much clean water as possible, preferably of natural origin, make cranberry juice, lemon water, completely give up carbonated drinks. Drinking alcohol is out of the question! Watch your diet, it must be correct and balanced, only then you will be able to maintain order in your body, helping it cope with daily stress in a rather difficult environmental situation.

It is impossible not to mention that a healthy and balanced diet can be organized in such a way that eating will not only promote healing, but also cleanse the body. An alternative to many advertised modern products will be products for proper nutrition.

The list (to cleanse the body, you need to eat at least a few products from it) should include green leafy vegetables, garlic, cabbage, seaweed, beets, ginger, brown rice, olive oil. Of the drinks, green tea is preferable, do not forget about lemons and fruits.

Dairy products are a health booster

Dairy products are also rich in protein. The benefits to the body from their consumption are equated to the benefits of eating meat and fish. Nutritionists believe that low-fat dairy products will be the most useful: yogurt, kefir, cottage cheese.

In addition to proteins, milk brings calcium to the body. Specialists, when selecting products for proper nutrition for the patient, adjust the list in such a way that the fat content of the consumed fermented milk products is not too high, and the menu is varied.

How to start eating right

Starting to eat right is very simple - you need to slowly replace harmful foods with healthy ones, displacing everything unnecessary from your table and from the refrigerator. After all, the list of prohibited foods with proper nutrition is quite simple.

For example, to begin with, replace fatty meat with lean veal. Refuse sausages and sausages, replacing them, say, with fish. Try to consume less sweet confectionery and slowly replace them with natural honey, dried fruits and nuts.

So in a few months you can completely get rid of all food waste in the diet and finally stop harming your body. Thus, form your own list of products for proper nutrition.

Proper nutrition is meals scheduled at a certain time. Products are distributed throughout the day according to the number of calories, micro- and macroelements contained in them. Proper nutrition is needed not only by those who seek to lose weight, or people suffering from any diseases, but also by every person who cares about their health. There are a number of ingredients that are recommended to be eaten in order to maintain proper nutrition.

Is meat healthy? Yes, of course, but it must be lean and cooked without oil - grilled, steamed, stewed or boiled.

Fish and seafood

This animal protein is very easily absorbed by the body. Like meat, these foods should be cooked without frying.

A healthy human diet is impossible without food for proper nutrition. Proper nutrition. What is it? What is the meaning of the concept of "products for proper nutrition"? How to make a diet that meets the requirements of the body to the maximum?

Proper nutrition: food for health

First, you should establish the truth of the phrase "proper nutrition", what products it consists of and in what volumes they should be consumed, as well as what methods to cook. Proper nutrition is a system and integrity of the formation of nutrition, which saturates the body with nutrients and energy calories.

When deciding to continue to follow the above principles in food, it is worth starting with the elimination of objectionable products from your kitchen. The next step is to stop buying new pests. You need to be patient and develop willpower in the first weeks.

Unwanted Products

All fried food. This takes into account the methods of roasting. As a result, a slight frying in olive oil will do less harm than the same process carried out using animal fats.
Sweet carbonated and drinks based on dry mixes are excluded.
Sausage products and semi-prepared preparations, smoked meat and fish products, canned food.
Sour-milk products with a fat content exceeding the recommended one, desserts made from cottage cheese, yogurts with the inclusion of fruits.
Most of them are confectionery products.
Snack products - chips and nuts, crackers and more
Products in which the presence of dyes and all kinds of preservatives goes off scale.
Chocolate bars, milk chocolates with and without filling.
Fatty meats.
Fats of animal origin.
All fast food dishes from restaurants and requiring quick preparation.
Alcohol in any form.
Sweets and bread.

Table of foods to avoid whenever possible

This applies to:

Root vegetables such as potatoes and its sweet representative, sweet potato. As a result of the rejection of potatoes, the intestines are deprived of stagnation, and the stomach does not feel heaviness.
Flour products, including hard flour pasta.
Instant flakes or no-cook flakes due to the high starch/gluten content.
Of bread. White and rye, multigrain contains unwanted yeast. The exception is whole grain bread, similar to pressed porridge. However, buying it is problematic.

vegetable-fruit;
grocery;
fish;
meat;
lactic;
department of frozen products, which are purchased in case of inaccessibility or winter period.

And it's all! It is hard to imagine what costs you will avoid if you do not purchase sauces and pastries, confectionery and delicacies.

Listing the best foods for proper nutrition

It is worth writing out your favorite ones from it and filling them with storage places in the kitchen. You should cross out those that you do not like, cause you heartburn / allergies / indigestion, and those that are unloved.

Complex carbohydrates come from:

millet;
buckwheat;
brown (brown) rice;
oatmeal long-term cooking;
quinoa (pseudo grain);
bulgur (groats from durum wheat);
durum wheat pasta (duruma or spelled);
whole peas (it also contains protein);
chickpeas (also a source of protein);
beans (with protein);
green lentils (with the inclusion of protein).

The body is replenished with fiber through:

fresh herbs (parsley and cilantro, dill and basil);
cabbage (white and red, cauliflower and Brussels sprouts, Savoy and broccoli, as well as kohlrabi);
lettuce (leaf and cress, iceberg and romano, lettuce and Beijing cabbage);
bulbous (onions - white and red, shallots and leeks, garlic);
root crops (carrots and radishes, radishes and daikon, turnips and beets, celery and parsnips, rutabagas and horseradish);
nightshade (tomatoes, peppers, eggplants);
pumpkin (pumpkin and patisson, zucchini and cucumber), including sweet varieties (watermelon, melon);
dessert vegetables (artichoke, asparagus, rhubarb);
seaweed (nori);
pome fruits (apples, pears, quince);
stone fruit (apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
berries (raspberries, strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, cranberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
sub- and tropical fruits (kiwi, lychee, passion fruit, persimmon, pineapple, banana, coconut, papaya, dogwood, fig, grape, mulberry, pomegranate, dates, olive);
citrus fruits (orange, lemon, grapefruit, lime, tangerine).

Fats enter the body from:

unrefined oils (sunflower, olive, linseed);
dried non-roasted nuts (almonds, cashews, hazelnuts, walnuts, pine nuts);
avocado.

The body gets its protein from:

chicken and turkey fillet;
lean meats;
white fish (pollock, sea bass, dorado, hake, perch);
red fish (tuna, salmon, trout, pink salmon), which also supplies fish oil and omega 3;
seafood (shrimp, squid, mussels);
milk (preferably stored up to 10 days);
fermented milk products from whole milk (natural yoghurts, cottage cheese, kefir products);
protein powders with a low carbohydrate content.

Product Compatibility

Food compatibility is sometimes seen as a more important component of proper nutrition. Antagonist components, when simultaneously ingested, can turn into poison. When compiling your diet, you should follow these tips:

Fruit, as incompatible with other foods, should be eaten separately. Their rapid absorption allows them to be eaten 1 hour before breakfast, lunch, dinner.
You should not eat 2 different proteins at a time: fish and milk, fish and eggs.
The combination of foods rich in proteins and carbohydrates is also considered undesirable. Therefore, cheese, eggs, meat and nuts are forbidden to be eaten along with potatoes, bread and cereals.
An excellent combination of fats with cabbage. It is subject to slowing down the formation of gastric juice due to exposure to fats.
Products with a predominance of carbohydrates. And these are potatoes, bread, beans, peas, etc. Do not use them with vegetables and sour products.
Do not eat high-fat foods with protein at the same time. This, for example, sour cream and eggs, vegetable oils and cheese, meat and butter, and others.
Starch should enter the body at a time in a limited amount. And it is better to eat potatoes and porridge without bread.
A lot of milk is not healthy, because it prevents the formation of gastric juice, promotes fermentation.
It is very good if green vegetables become dominant in any dish. Then there will be no problems with the production of gastric juice.
Do not abuse the amount of oil, acid in salads. This will cause slow absorption of proteins.

All advice is fundamental in separate nutrition, which is extremely beneficial for the body. The correct assimilation of food prevents the occurrence of unwanted sensations. This lays the foundation for increased immunity and rejuvenation.

All do we know about the products that are full of modern counters? After all, food is the foundation of our life. Even Hippocrates once uttered a wise phrase: "We are what we eat." And indeed, eating "on the run" harmful or "empty" food, we deprive ourselves of vital energy, become lethargic, nervous, get sick, gain excess weight and considerably shorten our lives. So which foods are good for a healthy diet, and which are best avoided?

Delicious food or self-deception?

Perhaps there is not a single person who would not like to eat delicious food. And in a world of "food boom" it's even harder for us to give up the "goodies" that "hurry" to get to our lunch, and we begin to stuff ourselves with the illusion that they are not so harmful. Or we reassure ourselves that one hamburger and a can of Coca-Cola will not have a significant effect on the body.

So what is the true harm of such "sweets":

high calorie content and, as a result, constant stress from diets.
High glycemic index. These foods include donuts, donuts, fried potatoes, chips, fries, white bread, chocolate bars, cakes and pastries. They cause the pancreas to work "over the norm", which leads to a failure, and any carbohydrates with a high GI begin to be deposited as fat. But excess fat is not everything. A malfunctioning pancreas can lead to the development of diabetes.
Bad fats . Fatty foods are already harmful to the body, and bad fats affect the liver, contain cholesterol - the “precursor” of heart attack and stroke. And in combination with a high GI, they contribute to rapid weight gain. The main sources of bad fats are: margarine, cream, palm and coconut oil, deep-fried foods.
deep-frying - the main source of carcinogens and, as a result, cancer.
Cheap and harmful components . The desire of manufacturers to reduce the cost of products and increase the shelf life is reflected in the composition of the goods.

List of foods to avoid

One of them is the refusal of the following products:

all fried, smoked and fatty foods;
purchased juices;
soda;
pickles and marinades;
sausages and sausages;
fast cereals, soups and pasta;
kvass and alcohol;
baked goods (contains palm oil);
preservatives;
yoghurts with a long shelf life.

List of products for proper nutrition

For excellent functioning, the human body needs a certain amount of protein, fats, carbohydrates and fiber. In this case, the food should be rich in minerals and vitamins.

Important! The daily diet should consist of 20% protein, 30% fat and 50% carbohydrates. The daily norm of fiber is 25 g.

A "healthy" diet should include:

Cellulose

all types of cabbage;
white and blue onions, leeks, garlic;
fruit;
leaf lettuce (arugula, chard, frisee);
head lettuce (lettuce, iceberg, romano, cress);
seaweed (nori);
root vegetables (carrots, radishes, celery, parsnips, beets);
vegetables (squash, peppers, tomatoes, cucumbers, pumpkin, eggplant);
berries;
asparagus, rhubarb, artichoke.

Carbohydrates

legumes: peas, lentils, beans;
cereals: buckwheat, rice, oatmeal, bulgur, millet;
fruits vegetables;
whole wheat bread.

Squirrels

chicken, beef, turkey, rabbit;
fermented milk;
fish;
seafood;
legumes.

Fats

oils;
avocado;
olives;
nuts;
animal fats (3rd part of all fats): oily fish.

10 most useful products

Any product has a unique composition and properties. One is able to improve the appearance of nails and hair, the other is vision, mood or figure. Therefore, our diet should be varied, it is better to plan your healthy diet in advance, for example, with the help of. So you can improve the condition of the whole organism and save on purchases.

But there are also the most useful foods for human health in general:

Apples

It is this fruit that is recognized as the most useful. Apples contain 12 of the 15 vitamins a person needs. Rich in fiber, pectin, dietary fiber, fructose, glucose, minerals.

Regular consumption of apples prevents the development of Alzheimer's disease, tones the body, strengthens the immune system.

Fish

It is rich in omega-3 fats, vitamins, as well as calcium, sodium and phosphorus.

Omega-3 fats are extremely important for the nervous system and metabolism. When introducing foods for proper nutrition into the diet, do not forget to add 100 g of red fish per day, and the need for these fats will be completely covered.

Fish is good for bones, brain, heart, restores nerve cells, memory, relieves signs of depression, prevents blood clots.

Curious! Red fish contains oils that improve the elasticity of the skin and add shine to the hair.

Garlic

It is known for its bactericidal properties. But besides this, garlic prevents asthma, helminthic diseases, staphylococcus, hemorrhoids, rheumatism, cancer, kidney disease, atherosclerosis, improves digestion, is good for the heart, blood vessels, brain.

Green tea

The drink is rich in vitamins, minerals, good for the liver, heart, kidneys. Increases immunity. The main healing power of tea lies in catechin, which nature did not deprive him of. Catechin prevents the development of cancer, atherosclerosis.

4 cups of the miracle drink a day will help you lose weight as it burns fat. But you should not abuse it, green tea contains more caffeine than coffee itself.

Curious! Green tea slows down the aging process.

Strawberry

Speaking of healthy foods, it is impossible not to mention strawberries. This miraculous berry has absorbed more vitamin C than the lemons themselves. It is rich in essential oils, zinc, which increases female attractiveness and sexuality.

Also, the berry strengthens the immune system, normalizes blood pressure, fights depression and quickly improves a person’s memory.

Bananas

The fruit is rich in substances that prevent sugar from entering the bloodstream, and contains 60% of the daily requirement of magnesium.

Bananas are of great value for athletes because they contain a large amount of potassium, which allows the muscles to remain strong and healthy.

Curious! Bananas are rich in substances that can neutralize the acid in the stomach and eliminate heartburn.

Chilli

Rich in capsacin, vitamin C, luteolin, which even in small amounts prevents the development of cancer cells.

Capsacin kills harmful bacteria that have accumulated in the intestines. Pepper also protects a person from age-related problems.

Carrot

Rich in vitamins (B, E, C, K, PP) and minerals (cobalt, iodine, zinc, magnesium, potassium, iron, phosphorus), enzymes, glucose, fructose, proteins, amino acids and lecithin.

Cabbage

There are not many vitamins in cabbage, but omega-3 acids and manganese are in abundance. No less valuable is the content of dietary fiber, which does not allow decay products to linger in the body.

The vegetable will also be appreciated by people seeking to lose weight, since cabbage contains substances that prevent the deposition of fat.

Curious! Broccoli helps the body produce enzymes that destroy cancer cells.

Dairy

Rich in easily digestible proteins, lactose and calcium. Beneficial for bones, nervous system, muscle tissue and cancer prevention.

Curious! Just 1 glass of milk a day will protect against the development of stomach cancer.

List of products for proper nutrition and weight loss

With the help of healthy products, it is easy to control not only your health, but also body weight. Since many of them contain substances that directly contribute to weight loss:

vitamin C;
magnesium;
taurine;
choline;
methionine.

They are involved in the production of hormonal compounds that break down fats. Without them, you will never be able to quickly lose weight.

List of weight loss foods:

wild rose, sea buckthorn, barberry;
parsley, dill, sorrel, celery, wild garlic;
kiwi, citrus, pineapple, tangerine;
green peas, beets, cabbage;
raspberries, strawberries, mountain ash, viburnum;
horseradish, spinach;
wheat, bran, rye, oats, sprouted rice;
walnuts, almonds, cashews, peanuts, hazelnuts;
shrimp, salmon, cod liver, morel, herring;
sunflower;
garlic;
egg yolk;
peas, oatmeal, buckwheat;
low-fat milk, hard cheeses.

Food combination table for proper nutrition

To eat right and benefit the body, it is not enough to make your diet from healthy foods. It is also necessary to skillfully combine them.

The Best Food Pairing charts will help you plan your ideal diet.

Many mistakenly claim that proper nutrition is bland and too monotonous. This is not true. There are many that will cater to any gastronomic preferences and make life not only tasty, but also healthy.