Healthy food for pensioners sample menu. Problems of healthy nutrition. Steam cutlets for weight loss

You always need to make sure that the food was healthy and correct. The right diet contributes to good health, provides a person with a high level of energy and significantly improves the quality of his life. And to make your diet healthier, you should know about the basic principles of combining products. It will not be superfluous to figure out which combinations of products are the most effective and healthy. To do this, it is enough to have information about the main groups of products that are combined with each other, even if they are approximate.

Proper nutrition is based on the principle of eating a balanced meal, that is, using a variety of products in their ideal combination. To do this, nutritionists recommend including various dishes in your diet based on a basic set of cereals, meat, vegetables and fruits. They must be present in the human diet on a daily basis, especially vegetables and fruits.

Proper nutrition: a sample menu for every day

The menu of proper nutrition includes mandatory breakfast, lunch and dinner. As a rule, breakfast should consist of carbohydrate and protein foods. For example, you can use a small piece of meat, rice, one salad and a cup of tea with lemon.

Another breakfast option is boiled chicken breast with parmesan, 200 grams of salad and a portion of porridge. Or you can use a two-egg omelette, a green salad, a cereal loaf, and tea.

For breakfast, a combination of foods such as two boiled eggs, vegetable salad and coffee without sugar is also considered proper nutrition. You can also use one serving of buckwheat or oatmeal, and juice instead of tea. In addition, a portion of lean fish paired with a small amount of potatoes and a green salad is good for breakfast.

According to nutritionists, lunch should consist of 50% protein and 50% carbohydrate products. It is advisable to use soups. A great option for lunch is soup and bread. If it is cooked in broth, then potatoes must be excluded from its composition.

Okroshka, black bread and a pancake can also be attributed to the variant of an exemplary proper diet for lunch. You can also use stuffed peppers, bread and tea, or cauliflower-based puree soup, boiled chicken with rice and compote.

Another lunch option is a portion of lean fish, combined with a green salad and bread, and instead of tea or coffee, you can drink mineral water with lemon. Also a good lunch is a serving of brown rice with stewed vegetables and juice.

An example of proper nutrition for dinner is protein foods. It is only necessary to adhere to the mandatory condition - eating is carried out three to four hours before bedtime. For example, for dinner, you can use fat-free cottage cheese, one small fruit and water, or boiled fish in combination with a green salad.

Seafood salad and a small amount of boiled beans are also good. A portion of buckwheat porridge with stewed vegetables (onion, carrot, cabbage and tomato) is also one of the options for the right combination of products for dinner.

Fish with vegetables, fruits and yogurt, or boiled eggs (mostly without yolks), porridge and water are another option for an exemplary proper diet for dinner. All of the above menu options allow you not only to adhere to the principles of a healthy diet, but also to balance the daily diet of those people who want to lose weight.

Diet plan for weight loss

The scheme of proper nutrition to eliminate excess weight is designed for five meals a day every 3 hours. In this case, fatty fish, 3-4% fermented milk products, as well as vegetables and fruits can be used. In the process of cooking, you need to use only 1 teaspoon of sunflower oil.

Here is an example of proper nutrition for weight loss. The first meal is at 8 am. For breakfast, you can use carbohydrate foods in the form of buckwheat, barley, semolina, corn or other porridge, as well as boiled brown rice. A serving should be 150 grams. To these products, you can add 1 fruit or vegetable, as well as 1 boiled egg.

At 9-10 am you can drink water, tea, coffee or juice. Their total volume should not exceed 500 ml. At 11 o'clock for the second meal, the same list of products is used as for breakfast. And at 12-13 o'clock you should drink water, tea or coffee (no more than 500 ml).

In this example of proper nutrition for weight loss, the third meal should be at 2:00 pm. From carbohydrate foods, you can use fresh cucumbers, tomatoes, white cabbage, broccoli, pumpkin and mushrooms. A serving of food should not exceed 200 grams. And from protein products, you can use 100 grams of chicken breast, turkey, beef, veal or fish (seafood). Tea and water (about 500 ml) should also be present.

17:00 is the time of the fourth meal. It consists of a similar list of products that was used at 14:00. At 18:00–19:00, you need to drink tea or water. And the total volume of liquid should be 500 ml. At 20:30 the last meal is served. The list of products is quite simple - it is kefir, fermented baked milk or milk (carbohydrates) in the amount of 200 grams, as well as 100 grams of cottage cheese (protein).

The calorie content of the entire diet in this variant of the menu of proper nutrition is approximately 1300 kcal. But it is important to consider that the daily caloric intake of food should correspond to the individual needs of a person.

The diagram above is an approximate list of food. Depending on the preferences of a person, a variety can and should be added to the diet. It is also important to remember about the correct intake of water, that is, consider how much liquid you can drink and at what time of the day, and also remember that tea, coffee, juice and sweet soda do not count as water.

In addition, the above menu for proper nutrition is approximately designed for one day. Nutritionists say that in order to burn 1 kg of excess weight, it is necessary to spend 9,000 kilocalories more than the body received. Of course, this cannot be done in one day. But if you follow the above diet for one week (or better than a month), you can notice significant changes in weight.

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The best diet is proper nutrition. It doesn't make you starve yourself. Doesn't require spending weeks on low-calorie celery and water. It even lets you indulge in some healthy goodies! And at the same time, it works better than a diet - after all, kilograms dropped correctly are no longer restored. What is the secret?

It is impossible to choose a diet that would equally suit you, your office colleague and neighbor Katya, and, moreover, act equally effectively on everyone. Everyone’s metabolism and health are different, and therefore what a friend successfully built on may turn out to be useless or even harmful for you. But a healthy diet has a huge plus: it does not force those who are losing weight into a strict diet, allowing them to think through their menu on their own. The whole task is to know how to approach this process and what rules to follow.

• Frequent meals are almost the main condition for proper nutrition. Reviews say: three main meals and a couple of snacks per day completely relieve hunger and make it possible not to sweep everything that is found in the refrigerator into your plate in the evening.
• Small portions. Again, to the question of the fight against appetite! If you eat 5-6 times a day, you will not have the desire to eat a pot of borscht alone and eat potatoes with mushrooms in a pan. Hunger just won't bother you.
• Light food. Many volumes have been written about the dangers of fried, fatty and sweet foods. The first two components are completely excluded from your menu, the last - sweet - eat strictly metered. And instead of donuts with jam, choose healthy sweets.
• Vegetables and fruits should make up the largest part of the diet. Ideally, your plate should be quartered each time. Two of them are reserved for vegetables, one for a side dish (cereals, pasta) and one more for protein.
• Doubt what to prefer, fish or meat? Definitely choose fish.

• Soda, chips, sausages and everything in which preservatives and flavor enhancers are present in abundance, definitely remain “overboard”. There is no benefit in this food at all, and the number of calories and harmful components that inhibit metabolism exceeds all reasonable standards.
• Salt. The “white poison”, which causes so much controversy, is necessary for our body, therefore, it is by no means impossible to exclude it from the diet. But it is very desirable to reduce the daily rate to 5-15 g.
• Refusal to eat before bed. By the way, more and more nutritionists agree that the notorious “6 pm” after which it was previously supposed to put aside a fork with a spoon is not entirely correct. At this time, you need to eat quite tightly for the last time of the day, but do not refuse food until the morning. Especially if you go to bed close to midnight! In this case, be sure to have a light snack 2-3 hours before bedtime.
• Water. It should be present in your diet in the amount of 1.5-2 liters, and no less.

That's all. And do not intimidate yourself with the thought that the rules of a healthy lifestyle were invented for people with a steel will, and mere mortals will never pull them! The main problem of proper nutrition is to one day break the craving for bad habits and switch to new, useful ones. Taking the first step is really hard. But as soon as you decide to change and hold out for the first 3-4 weeks, the new principles will become the norm. You'll see, you just don't want to go back to the old fast food and eternal attempts to lose weight through diets.

One of the options for proper nutrition: a correct table.

Proper nutrition: menu

Although the rules for a healthy approach to eating are simple, they can be difficult to master for a beginner. Every now and then questions arise: “what to eat? what to cook for lunch? Do all dishes go together? If you also doubt your ability to immediately create a healthy and correct diet for weight loss, make it easier. Refer to, study articles about or use the options below.

Proper nutrition: menu for the week

Breakfast (choose one of the following dishes):

• oatmeal, buckwheat or rice porridge with low-fat milk;
• cottage cheese with herbs or kefir with fruits;
• two boiled eggs or scrambled eggs with tomatoes;
• cheesecakes baked in the oven.

• without adding potatoes, tomato salad with green onion feathers and parsley, 200 g of boiled meat;
• fish roll with garlic and spices, stewed vegetables;
• onion soup, a piece of turkey stewed in tomato sauce, lettuce; fish meatballs and coleslaw; zucchini boats with meat and cheese, cooked in the oven;
• cold tomato soup with cottage cheese and liver stewed in sour cream;
• pumpkin porridge with rice.

• vegetable stew with spices;
• cottage cheese casserole with 1 tsp. jam;
• two seafood skewers (string several shrimp, scallops and mushroom caps on skewers soaked in water, sprinkle with soy sauce and oil, salt and bake in the oven);
• sweet salad of grated carrots, apples and a spoonful of honey;
• fruit mix of two oranges, grapefruit and cranberries.
• Greek salad with a few cubes of feta cheese;
• pineapple-berry smoothie with a few slices of fresh pineapple.

Snacks choose from the following options:

• apple (can be baked), pear, 5 plums, a large slice of watermelon or melon, a handful of berries;
• 30-40 g of nuts or dried fruits;
• a glass of kefir, milk or natural yogurt.

The required 2 liters of liquid should consist of: water, mineral water, green and black tea, freshly squeezed juices.

Do not forget that this is just an example of proper nutrition for every day. No one is asking you to follow it verbatim. Against! Rearranging dishes in places, removing and adding new ones, changing them based on your taste and budget, you can easily plan proper nutrition for a month, two or more. The only condition is to remember the menu planning laws that we discussed at the beginning of this article. And be sure to combine changes in diet with exercise! Only in this case the effect will be noticeable, quick and very pleasant for you.

Recipes for proper nutrition for weight loss

What do all healthy food recipes have in common? It's not hard to guess. They never or very rarely allow roasting. Do not include fatty and heavy foods. Contains a maximum of vitamins and nutrients.

And they are also very tasty. An example of this is a simple and delicious pumpkin salad, for which you will need:

• 100 g of pumpkin;
• apples
• carrots;
• lemon juice.

• Grate all fruits and vegetables on a coarse grater, put them on a plate in layers, pour over lemon juice and eat immediately. If you have any doubts about eating raw pumpkin, put the salad in the oven for 20-30 minutes, then sprinkle with cinnamon and mix well. The juice that is released during the baking process will make the salad more tender.

A very interesting dish of proper nutrition is tomato soup with cottage cheese - original and slightly spicy. For it you will need:

• 0.5 l of tomato juice;
• 150 g of cottage cheese;
• vegetable oil;
• lemon juice to taste;
• dill and parsley;
• a third of a teaspoon of sugar;
• black pepper, cumin;
• salt.

Using a blender, mix tomato juice with cottage cheese, sugar, salt and spices. Sprinkle with chopped herbs.

Chicken rolls with omelets look really festive and provide a feeling of satiety for a long time. And most importantly, they fully comply with the requirements of proper nutrition. The recipe will require:

• chicken breast fillet - 2-3 pieces;
• 2 eggs;
• 100 g broccoli;
• spices and salt to taste.

Beat eggs with finely chopped broccoli and spices. Pour onto a flat plate and microwave until tender (1-2 minutes). Beat the chicken breasts. Cut the omelette into portions, put on the breasts and roll up into tight rolls. Tie with a thread, put the rolls in a baking bag and sprinkle with vegetable oil. Salt, add spices and herbs. Bake for 25 minutes at 180 degrees.

Proper nutrition for men

Nature took care to make men real hunters and getters. Unlike women, to whom she assigned the role of mothers and keepers of the hearth, the stronger sex is endowed with a slightly different metabolism, has a slightly larger muscle mass and spends a little more energy daily than beautiful ladies. This means that the rules of healthy eating for men will be somewhat different.

How to make a proper diet for a man?

First. Since - we have already discussed this - your missus initially has more muscles, he needs protein to keep them in good condition. If a woman can easily spend a day or two or a week on salads, fruits and cereals, then a man cannot do without meat. Of course, this does not mean that he cannot be a vegetarian or, say, fast! But in this case, the man's menu should be filled with vegetable protein - nuts, dairy products, potatoes and mushrooms. Legumes will not interfere either, with the exception of beans and lentils, which stimulate the production of female hormones and in large quantities men do not need to.

Second. Since we are talking about hormones, which of them is the "calling card" of the stronger sex? That's right, testosterone. And proper nutrition of a man should, to the best of his ability, contribute to its development. To stay healthy and strong for many years to your husband will help:

• meat;
• eggs;
• pollen as a biologically active food supplement;
• alcohol in strictly defined doses (a glass as an aperitif before meals, if there are no contraindications).

In addition, men need:

• zinc (apples, lemons, figs, dates, raspberries, liver, etc.);
• selenium (nuts and pumpkin seeds);
• phosphorus (egg yolk, fish, bran and many other products);
• lycopene contained in red fruits - this element protects men from prostate cancer and significantly reduces the risk of heart attacks and strokes.
• In addition, the strong half cannot do without vitamin E.

But from soy, instant coffee and beer so beloved by men, you should stay away. All these products stimulate the reproduction of female hormones in the body, which means that they should be consumed in a dosed manner.

And finally, the third. The daily dose of calories in a man, depending on how active he leads, is from 2400 to 3300 calories. Hard physical labor and sports training allow you to gain maximum, constant sitting at the computer and the lack of sports require you to adhere to the lower limit. But all the same, the "male" norm remains higher than the "female" one. Keep this in mind if you are planning to lose weight with your husband.

An example of proper nutrition for men

• Breakfast. 200 g of porridge with a piece of boiled meat and a cup of tea or freshly brewed coffee.
• Snack. Toast, a piece of cheese (about 30 g), a glass of juice.
• Dinner. A plate of any soup without potatoes, 150 g of baked or boiled fish, a serving of vegetable salad, durum wheat pasta or stewed mushrooms.
• afternoon tea. Unsweetened natural yogurt or a couple of fruits.
• Dinner. 200-gram pack of cottage cheese with dill, parsley and fresh cucumber.

Proper nutrition for girls

It may seem that the ladies are less fortunate. The calorie content of their daily diet is only 1700-2000 calories, moreover, only athletes are allowed to gain the upper limit! However, women's meager lunches and dinners compared to men's can be both pleasant and varied. And just like men, girls have their own secrets and nutrition and special “female” products. Take note of them so that your body does not lack the substances it needs.

Calcium. This element is always needed, and starting from the age of 50 it is simply vital. The fact is that calcium tends to be excreted from the female body during pregnancy, various ailments and simply with age, and it is very important to replenish its losses in time with the help of proper nutrition. In the diet of any lady from 15 years old and indefinitely, there should be:

• cottage cheese;
• milk;
• quite exotic for our country tofu;
• almond;
• leafy greens.

Iron. We can safely say that the beautiful half of humanity has a complex relationship with this microelement. On the one hand, it is impossible to stay healthy without it. On the other hand, the female body loses up to 100 mg of iron every month along with menstrual flow. And that is not all! The main female hormone estrogen actively interferes with the absorption of this necessary element from foods, therefore it is necessary to constantly replenish iron stores. Girls of any age need to eat liver, dried fruits (especially dried apricots, prunes, dried apricots and dried apples with pears), drink cocoa and rosehip infusions and gnaw pumpkin seeds more often.

Vitamin C improves the activity of the nervous and immune systems, is a natural antioxidant and stimulates the production of collagen. Ladies can't do without it! Contains vitamin:

• in all citrus fruits without exception;
• strawberries;
• kiwi;
• sea ​​buckthorn;
• green and yellow pepper;
• in the already familiar rosehip. A decoction of its dried berries is generally almost a panacea for all diseases and has very few contraindications.

Folic acid. Especially needed during pregnancy, it not only helps the unborn baby to form healthy and strong, but also participates in many of the mother's metabolic processes. At any time of the year, women should regularly appear on the dining table:

• dark leafy greens - spinach, lettuce, parsley (in addition to being saturated with useful elements, they remove toxic toxins and decay products from the body);
• broccoli;
• White cabbage;
• beet;
• tomatoes;
• avocado;
• watermelons;
• peaches;
• lentils;
• green pea;
• beans;
• nuts. Nuts, by the way, relieve blood vessels of cholesterol and reduce the risk of cardiovascular disease. But carefully count the number of calories in each serving so as not to gain excess weight - almost all nuts threaten with additional kilos if consumed in moderation.

Also, girls should enrich their diet with truly “female” soy, sprouted grains and cranberry juice - a “folk” doctor that prevents diseases of the genitourinary system.

An example of proper nutrition for weight loss for women

• Breakfast. Omelette of three proteins and one yolk, tomato, a glass of freshly squeezed fruit juice. You can drink a cup of coffee, but not instant.
• afternoon tea. 30 g almonds and a couple of plums.
• Dinner. Green soup with broccoli, vegetable salad with beans and turkey, tea.
• Snack. Apple fresh or baked with dried apricots, prunes and raisins.
• Dinner. Several boiled shrimp with a salad of diced avocado, tofu and spices.

Video: healthy foods for girls

Proper nutrition for children

To make a healthy one, you need to take into account many factors. Judge for yourself.

The child is constantly growing and developing, which means that every day he needs a fairly significant amount of calories:

• up to 3 years - 1500;
• up to 5 - 1800;
• up to 8 - 2400;
• up to 16 - 2500 or 3000.

And this is even more than what is required for an adult man who is not engaged in hard physical labor!

Children are constantly on the move, playing and running - which means they need carbohydrates to replenish energy.

Actively growing and strengthening bones - calcium is needed.

Muscles increase - protein is needed.

The brain and mental activity are developing - this is already a whole complex of vitamins and microelements.

Children's metabolism works like clockwork, so sweets do not cause such harm to health as an adult. And cholesterol, which is dangerous for moms and dads, is involved in the formation of cell membranes!

However, this, of course, does not mean that babies can eat whatever they want and in any quantities. If we are talking about a child who has already gained extra kilos - for example, due to a passion for fast food or some kind of disease - proper nutrition for weight loss should be organized as soon as possible.

• Try to create definitions of the mode of eating, but do not build it into a cult. If the child does not want to eat at the moment, do not force him to do so by all means.
• Use the system of snacks - a kind of "fractional nutrition" for kids. An apple, baby crackers, a small box of yogurt will not kill the appetite, but will help the baby to strengthen his strength until lunch. Fruits in general can be given almost anytime and as much as you like (with the exception of cases of allergies and diathesis).

• One meal a day should contain protein. Suitable boiled chicken breast, cutlets (preferably steamed), cottage cheese, oatmeal or pea porridge.
• By the way, dairy products are an obligatory component of the children's menu.
• Sweets can and should be given. But strictly dose them! It is wise to let your child eat one or two candies or a small cake after a meal. And it is even wiser to try to transfer your child to healthy sweets - honey, dried fruits, sweet fruits and berries.
• Constantly, but without violence, teach children to drink water. By equipping your offspring with the healthy habit of drinking a few sips whenever the first signs of thirst are felt, you will do him a great service for life.

A growing organism cannot be deprived of any vitamin or microelement. But he especially needs phosphorus, magnesium, calcium, iron, sulfur, and zinc, from which the successful mental activity of the child depends. Numerous studies prove that the lack of iodine also reduces the ability of children to learn, and the lack of vitamins B, C and E worsens the situation even more.

An example of a simple healthy diet for a child

• Breakfast. Fritters with applesauce and apple juice or compote.

• afternoon tea. Pear, or baby biscuits, or dried fruits soaked in fruit juice.
• Dinner. Soup with chicken broth, 2-3 meatballs with fresh vegetable salad. Compote.
• Snack. A sandwich made from a piece of bread and cheese.
• Dinner. Oatmeal or rice porridge, a glass of milk, kefir or jelly.

Proper nutrition and sports

Sports and healthy food are inseparable. If they do not go hand in hand in your life, there is no need to talk about a healthy body and a beautiful figure. Moreover, it is not enough to follow a diet or make sure that the number of calories that you consumed today is burned during training. Everything is much more complicated!

• During sports, muscle building and growth takes place, which requires a large amount of protein obtained from various sources. This means that you can’t limit yourself to, say, cottage cheese - you will need meat, eggs, and nuts. There is also a special one that best contributes to the recruitment of muscle mass.
• In this article, we have already mentioned that our body is best provided with carbohydrates for energy. Simple ones (sugar, honey, sweets) are best avoided, complex ones (cereals, fruits, vegetables, legumes, whole grain bread) should be included in your menu more often. Be sure to eat something carb 1-2 hours before your workout!
• Not all beginners know this secret, but half an hour after class, you need to have a carbohydrate snack to regain vigor. It could be a banana, an energy bar, or a low-fat milkshake. And after an hour and a half, eat a full meal. It is especially important that at this time protein is on your plate, since in the first two hours after training it is absorbed as well as possible. Everything eaten will go straight to the muscles!

• No matter how the word “fat” scares you, proper sports nutrition should definitely include it. Vegetable oils, nuts, seafood, sea fish and flax seeds will help you get the necessary substances without fear of getting better.
• A quarter of all food eaten per day should be fruits and vegetables. In addition to complex carbohydrates, these are also vitamins and fiber.

The correct diet depends on the sport you are passionate about. A professional bodybuilder uses one diet, a gymnast another, a runner a third ... But if you do not want to delve into the jungle of rules and regulations, build your diet based on an exemplary menu for an athlete.

• Breakfast. Oatmeal, 1-2 eggs.
• Snack. Milk shake.
• Vinaigrette with a 200-gram piece of fish or meat.
• afternoon tea. 200 g of cottage cheese.
• Dinner. Rice porridge with meat, 100 g of cottage cheese.
• 1.5 hours before bedtime. Kefir or milk.

Video: how to eat to gain muscle mass?

Proper nutrition table

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Hello, my dear readers, today I am sharing with you an article that I found on the Culinary Eden website, I really liked it, everything is clearly and simply described in it, very good recommendations and recipes are given. I think you will find useful information in it.

And here she is.

Proper nutrition. Menu for the week.

Planning your menu for the week saves you money, time and fridge space. If you keep in mind a rough plan of action in the kitchen springboard, you will win in all positions. And if your plans also include a gradual transition to, then you can’t do without a pre-planned menu.

To begin with, armed with a pen and a piece of paper, we paint an approximate menu for the week. At the same time, we remember that breakfast should account for 2/3 of the daily intake of carbohydrates, 1/3 of proteins and 1/5 of fats. For lunch, it is not necessary to eat the first, second, third, but the principle of compatibility of products must be observed. And dinner (if you do not want to share it with enemies) should be hearty, but light, and no later than 3 hours before bedtime. In addition to these three whales - breakfast, lunch, dinner - try to make a second breakfast a habit - a light snack before lunch, consisting of dried fruits, nuts, fresh fruits or cottage cheese and an afternoon snack (at about 16-00) - cocoa with pancakes or tea with a sandwich with cheese (or homemade meatloaf).

It is advisable to end the day with a fermented milk product. The most ordinary kefir can be turned into a delicacy by stirring a teaspoon of steamed bran in it and adding fruits - fresh, dried or from jam. You can buy kefir, fermented baked milk and other fermented milk drinks, or you can cook them yourself. If you have the patience to mess with the preparation of the sourdough, then you can prepare a magnificent drink "Narine" (powders for preparation are sold in pharmacies) - it improves the functioning of the intestines, improves its microflora. And you can get a handful of kefir mushroom and entrust the preparation of kefir to him. If you also use real village milk, you can be sure that you are on the right path to health.

And don't forget the salads! Let them be many, very different, but only useful. Vegetables and fruits seasoned with vegetable oils, spicy fresh sauces, natural yogurt or special salad dressings are a must on your table. Nutritionists offer an original scheme. All salad products are divided into several conditional groups, and by combining products from these groups, you can prepare salads every day for a whole week, never repeating yourself.

Protein:

chicken or turkey (cooked and cut into pieces)

canned or smoked tuna or salmon,

choke,

eggplant pieces (baked),

lightly fried broccoli

green pea,

canned beans or lentils.

Crispy:

bell pepper,

grated carrot,

Red onion,

wheat or rye crackers,

fresh chips.

Sour or sweet:

mango cubes,

canned corn,

orange or grapefruit

cherry tomatoes.

Greens:

lettuce,

spinach leaves,

fresh herbs (parsley, basil, dill, cilantro),

alfalfa or broccoli sprouts.

Seasonings (1-2 tsp):

grated blue cheese,

sesame seed,

avocado slices,

sunflower seeds.

And now the actual menu for the week. If anyone remembers Soviet canteens, then there was only one "fish day" in them. And nutritionists urge to eat fish at least five times a week. Let's stop at the arithmetic mean and arrange three fish days in our menu for the week.

Monday.

Breakfast - Cottage cheese casserole

Ingredients:

0.5 stack. Sahara

500 g cottage cheese

500 g boiled rice

0.5 stack. flour

100 g raisins

30 g butter

1 orange (or apples, dried apricots, peaches)

¼ stack. Sahara

Cooking:

Beat eggs with sugar. Stir in cottage cheese first, then flour. Add chilled rice and washed raisins. Wash the orange (or any other fruit of your choice), cut into thin slices. Lubricate the form with melted butter, sprinkle with sugar, lay out the fruit slices, then the curd mass. Bake in the oven at 200-220ºС for 40-45 minutes.

Dinner - Rice soup with squid and green peas.

Ingredients:

400 g squid fillet

2/3 stack. rice

1 onion and parsley root

1/2 stack. canned green peas

1 tbsp butter

herbs, salt, spices.

Cooking:

Boil rice until half cooked. Cut vegetables into strips and sauté in oil. Clean the squid and cut into strips. Put browned vegetables into the boiling broth, after 10-15 minutes - rice, squid, green peas and cook the soup until tender. Sprinkle with herbs.

For dinner - vegetable stew.

Ingredients:

potatoes - 500 g

white cabbage - 350 g

carrots - 200 g

green peas - 100 g

turnip - 200 g

cauliflower - 350 g

parsley - 50 g

parsley root - 50 g

zucchini - 300 g

sour cream - 150 g

onion - 250 g

tomato juice - 20 g

Cooking:

The beauty of this dish is that if you don’t have any product, then you can replace it with any other without compromising on taste and benefits. Each time your stew will be a little different.

Prepare vegetables: peel, cut into cubes, disassemble the cauliflower into inflorescences. Put white cabbage in a saucepan, pour sour cream, diluted water, simmer for 10 minutes. Then add the rest of the vegetables, simmer until soft. At the end of the stew, add tomato paste or juice and parsley tied in a bunch (after cooking, it must be removed).

Tuesday.

Breakfast - Millet porridge with cottage cheese

Ingredients:

1 stack millet

1.5 stack. milk

1.5 stack. water

1/2 tsp salt

1 tbsp Sahara

100 g raisins

200 g cottage cheese

Cooking:

Sort the millet, rinse in several waters until the flowing water becomes clear. Transfer to a saucepan, pour plenty of water, put on fire and bring to a boil. Cover with a lid and cook on low heat for 15 minutes. Remove from heat and drain water. Pour boiled milk over millet. Add salt, sugar and butter. Cover loosely with a lid and cook over low heat for 30 minutes. Remove from fire. Add cottage cheese and raisins to the porridge, mix thoroughly. Wrap the pan in a blanket and leave in a warm place for 25-30 minutes.

Dinner - Meat with vegetables.

Ingredients:

300-500 g of meat (veal, lean pork)

5-6 pcs. potatoes

2-3 pcs. carrots

1-2 pcs. big onion

2 tbsp cream or sour cream

salt, spices, lemon, mustard

Cooking:

Clean all vegetables and chop coarsely. Salt the meat, pepper, add spices and spread with a mixture of mustard, cream and lemon juice. Put the meat together with vegetables in a baking sleeve, put in the oven for 40-50 minutes at 260ºС.

Dinner - Chinese chicken breasts.

Cooking:

In the morning, cut the breast into very small pieces (about 2 by 3 cm, about 1 cm thick), salt, add curry, pour juice from the bag (orange, but you can experiment with taste - apple, for example) and leave it all in the refrigerator until the evening. Before dinner, put rice to boil, at this time heat a frying pan with high sides, add a little vegetable oil, and put the chicken there along with what it was soaked in. Keep it all on high heat for 5-7 minutes, stirring constantly. Then put a couple of lettuce leaves on the plates, put the rice, put the chicken on top of the rice.

Wednesday.

Breakfast - Omelet with vegetables

Ingredients:

½ stack milk

vegetables - fresh or frozen

Cooking:

This is a recipe from the category "I blinded him from what was." We bring any vegetables to half-cookedness in a pan - stew in vegetable oil. Beat the eggs with milk and a pinch of salt, pour over the vegetables and cook the omelette under the lid until the proteins thicken.

Dinner - Fish casserole with buckwheat

Ingredients:

1 kg fillet of any fish

1 stack boiled buckwheat

3 onions

50 g hard cheese

ketchup or tomato paste

Cooking:

Chop the onion and fry in oil. Lay out, leaving the oil and lightly fry the prepared fish in this oil. Then put in a deep frying pan in layers:

1st - buckwheat porridge

2nd - 2 tbsp. l. ketchup

3rd - fish

4th - bow

5th - fish

6th - 2 tbsp. l. ketchup

7th - grated cheese.

Then we put it in the oven and bake until tender, until golden brown.

Dinner - Fish cutlets "Health"

Ingredients:

500 g fish fillet

8 slices wheat bread

1 stack milk

2 pcs. Luke

2 carrots

2 tbsp vegetable oil

4 tbsp. l. sour cream

4 tbsp. l. breadcrumbs

salt, ground black pepper to taste

Cooking:

Grate the carrots, chop the onion, fry in vegetable oil. Soak bread in milk first. Pass the fish fillet through a meat grinder along with bread and carrots with onions. Add salt, pepper, egg to the mass and knead thoroughly. Form cutlets, bread them in breadcrumbs, fry on both sides in a pan. Then pour cutlets with sour cream, diluted in water, and bring to readiness in the oven. Garnish with greens and baked potatoes.

Thursday.

Breakfast - Oatmeal with fruits and nuts

Ingredients:

1 stack oatmeal

1 stack water

1 stack milk

1 stack finely chopped fruit

2 tbsp. l. finely chopped nuts

1 st. a spoonful of butter

salt and sugar to taste

Cooking:

Pour oatmeal into boiling water, to which salt and sugar are added, and cook porridge for 5-7 minutes. then pour in hot milk and cook until tender. Put butter, fruits, nuts in oatmeal.

Dinner - Soup "Spring"

Ingredients:

400 g chicken

400 g cauliflower

1 pc. onions and carrots

20 g celery

160 g spinach

250 g green peas

parsley

For white sauce:

20-30 g flour

chicken broth

For the lezon:

140 g cream

Cooking:

Pour water over the chicken, cook until tender. Then strain the broth, cut the chicken into pieces. Finely chop the vegetables, add green peas, pour in a little broth and simmer until tender. Finely chop the spinach and also simmer with the addition of broth. Prepare a white sauce from browned flour and broth. To prepare the lezon, mix the raw yolk with cream and salt and boil in a water bath until sour cream thickens. Put the steamed vegetables, white sauce into the boiling chicken broth and boil everything. Before serving, cool the soup slightly, season with lezon and sprinkle with chopped herbs.

Dinner - Zucchini stuffed

Ingredients:

2 young zucchini

300 g minced meat (mix it with onions and herbs)

½ stack rice

1 bulb

1 carrot

1 garlic clove

1 stack broth or water

2 tbsp sour cream

1 tbsp tomato paste

salt, pepper, herbs

Cooking:

Cut the zucchini crosswise into pieces 3 cm wide, remove the pulp. Boil rice. Mix rice with minced meat. Stuff the zucchini with the mixture, place in a deep dish and pour over the sauce. The sauce is prepared as follows: lightly fry onions, carrots and chopped zucchini pulp, add crushed garlic, broth, salt, pepper, tomato paste and sour cream. Let it boil. Simmer zucchini in sauce, covered, 30-45 minutes.

Friday

Breakfast - Cheesecakes with spicy

Ingredients:

500 g cottage cheese

100 g sugar

2 pcs. banana (or any other fruit for baking)

1 tsp baking powder for dough

Cooking:

Mix the cottage cheese rubbed through a sieve with the egg, sugar, flour and baking powder. Peel the bananas, cut into pieces and add to the curd mass. Divide the dough into 10-12 equal parts, shape into cutlets, roll in flour, fry in vegetable oil for 4-5 minutes on each side. Serve with sour cream.

Dinner - fish pudding

Ingredients:

700 g of any fish (or prepared fillet)

60 g butter

1/4 l milk

50 g hard Parmesan cheese

20 g crushed crackers

salt, pepper, nutmeg.

Cooking:

Cut raw fish, remove bones and skin, chop so that a homogeneous mass is obtained (you can pass it through a meat grinder). Prepare white dressing: melt 40 g of butter, add flour, fry, dilute with milk, stirring all the time so that the mass is smooth. Boil. When thickened, set aside, cool. Pour the sauce into a bowl, add the yolks, grind, add minced fish and grated cheese, season to taste with salt, pepper, nutmeg. Thoroughly grind, mix with whipped proteins. Pour into a pudding dish, greased and sprinkled with breadcrumbs, steam for about 1 hour. You can bake in the oven instead of boiling. When the edges are lightly browned, circle the pudding with a knife, attach a round dish to the form and tip it along with the form onto the dish. Divide into portions. Serve with tomato sauce, dill sauce or horseradish sauce, with melted butter. This dish is served with boiled potatoes.

Can be cooked for dinner delicious salmon steaks.

Ingredients:

1 pink salmon cut into 8 equal steaks

4 tbsp flour

6 tbsp vegetable oil

1 tsp salt

1/2 tsp red pepper

2 tbsp rosemary

50 g butter.

Cooking:

Mix flour with salt and pepper. Pieces of pink salmon are well breaded in flour. Fry in oil for 5 minutes on one side and 3-4 minutes on the other.

Put the finished fish with a slotted spoon on a napkin to get rid of excess oil, and then transfer to a dish suitable for baking. Sprinkle the fish with rosemary. Lay thin slices of butter on top of the spice so that they cover the fish. Put the dishes with the fish in an oven preheated to 220ºС for 5 minutes. The aroma is simply unearthly! Serve pink salmon steaks with green salad and mashed potatoes.

As you can see, there are practically no exotics in the proposed menu for the week. As well as there is no fried meat and dumplings. Let such tasty, but heavy dishes pass into the category of festive ones - that is, dishes that are very rare on the table. Cook more salads, buy fruits more often and eat not “out of habit”, but when you are hungry - and everything will be in order!

Larisa Shuftaykina

Would you like to prolong your youth and health? Then you just need to know how to eat right. It is worth starting the study of the basics with the words of Hippocrates: "Food should be our medicine." Plus, proper nutrition allows us to stay healthy, which means beautiful, young and not face the problems of excess weight, cellulite or premature aging.

A balanced diet energizes the body, and physical labor or sports make it strong, able to resist viral infections and other sources of disease.

In youth, the foundation of health is laid. It can be strong as a stone or fragile as sand, then in adulthood people become weak and sick. If you dream of a healthy life without diseases, learn how to eat right.

3 rules of proper nutrition

• Rule #1: A proper diet consists of many different foods from each level of the food pyramid. Monotony in food does not provide the body with all the necessary nutrients. The menu for every day should include products of all colors (the more of them, the better for health).
• The second rule: the menu for each day includes the correct amount of products from each level of the food pyramid. Only in this way can you get all the calories and nutrients necessary for normal growth and development.
• Rule Three: You can't eat too much of one kind of food. This leads to digestive disorders or other complications.

What is a balanced diet

How to eat properly to provide the body with everything it needs? Let's start with the main one. Fruits and vegetables fortify us with vitamins and antioxidants, dairy products for minerals, meats, beans and beans for protein, and cereals for fiber and healthy carbohydrates.

A balanced diet for every day includes 30% vegetables, 20% fruits, 20% carbohydrates (starch such as wheat, rice and corn, etc.), 20% protein (found in meat, beans, legumes, etc.) .) and 10% dairy products.

Bad and good eating habits

Don't skip breakfast. In the morning, the body needs food in order to provide it with energy. If you do not eat in the morning, your metabolism slows down, which means that you gain excess weight (not in the form of muscle tissue, but of body fat).

Learn to drink plenty of water and a glass - two freshly squeezed juice, such a habit will have a positive effect on health and appearance. Still, other drinks are harmful, especially store-bought fruit juices, in which there are only dyes, sugar and a lot of other chemicals.

Do not buy chips, margarine, frozen foods, white bread, candy, etc. All of them lead to weight gain and destroy health.

How to eat right - menu for 1 day

A successful day starts with a good breakfast, which should include a healthy source of protein and plenty of fiber. This combination will help satisfy your hunger and keep you feeling full until lunch. Protein can come from low-fat dairy products, nuts. Eggs are a good source of protein. High fiber content is found in foods such as fruits, vegetables and whole grains. The best source of fiber is oatmeal.

Menu for breakfast.

• Hard-boiled egg.
• Whole grain toast.
• Mug of fruit juice.

• Oatmeal with skimmed milk and strawberries (banana).
• Tablespoon or two chopped nuts.
• Orange juice.

When there is no time for breakfast, drink a glass of yogurt at home, and an hour later, at work, have a snack with an apple and a handful of nuts (walnuts or pecans).

Menu for lunch.

• Sandwich of two slices of grain bread stuffed with a small piece of turkey fillet, lettuce, mayonnaise, tomato sauce or mustard.
• Grated carrots (200 - 300 gr.)
• Fruit juice 1 tbsp.

If you feel like eating between lunch and dinner, snack on one apple and a glass of milk or drink water (1 to 2 glasses).

Menu for dinner.

If during the day the diet was poor, then there is a high probability for overeating during dinner. To prevent this from happening, mentally divide a small plate into four quarters.

1. One part of it should be filled with a protein source (baked chicken breast);

2. Second part: one small baked potato with low-fat sour cream;

3. The third and fourth parts: green and colored vegetables or vegetable salad.

4. Eat fruits for dessert.

5. Kefir - before going to bed.

The interval between meals for an adult should be 4-5 hours, and for children - 3 (4) hours.

To implement the idea of ​​proper nutrition in your life, you need to make a menu for every day. For those who have not yet succeeded in this matter, we offer a ready-made plan for 5 days.

Healthy diet: menu for 5 days.

A balanced diet using the example of the given menu samples for every day will help maintain the health and beauty of the body, affect weight, improve mood and increase immunity. Try eating right for just a few days to see the big difference in how you feel and look great.

In order to be healthy and feel great, you need to lead a healthy lifestyle. This fact is indisputable. What does the concept of "healthy lifestyle" include? Rejection of bad habits? Yes. Regular exercise? Also correct. But another important link in this logical chain is proper nutrition. It is this concept that we will discuss in this article. From it, the reader will be able to learn how to properly compose a balanced menu and healthy food recipes for all family members. The information presented will help you make your diet not only tasty, but also the most beneficial for the body.

Where to start healthy eating?

The menu (recipes) for the week is the first step in switching to healthy food. It needs to be done every week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, get a notebook where you can write down all the necessary information: daily diet, healthy food recipes, a list of necessary products and a table of their calorie content.

The right menu: what is it?

Tasty and healthy food (recipes will be presented below) usually consists of five meals a day. During breakfast, the body should be saturated, which will provide energy for the whole working day. It can be a piece of gray bread with butter, cereal, tea with honey. The second breakfast (snack) is the time for a fresh fruit or vegetable salad. Lunch should be hearty, but not heavy. At this time of day, you need to eat proteins, as well as a little fat and carbohydrates. The menu may include broth, or compote cutlets or unsweetened tea. In the afternoon (afternoon snack), it is recommended to take dairy products or fruits. Dinner should not overload the stomach with heavy food. At this time of day, you need to consume a small amount of vegetable fats, proteins, carbohydrates. The diet may consist of boiled fish, steamed meat, fruit compote. We will consider in more detail recipes for a healthy diet for a week in the next part of the article.

Breakfasts

Oatmeal with dried fruits

Pour 100 g of oatmeal with two glasses of water and set to boil. Boil the workpiece for about 10 minutes. Pre-soak in hot water a handful of different dried fruits (dried apricots, raisins, prunes). Drain the liquid from them and add to the porridge at the final stage of cooking. Cool the dish. Before use, add a little honey to the delicacy.

Buckwheat porridge with milk

Rinse half a glass of buckwheat and pour 200 grams of water. Bring it to a boil, and then simmer under a closed lid for about 15 minutes. Next, pour 1 large glass of milk into the blank. Boil the dish for another 5 minutes and turn it off. Let the porridge brew. Add 1 small spoonful of sugar and a piece of butter to it.

Omelet with vegetables

Peel onion, sweet pepper, zucchini, tomato
and free from seeds. Cut all vegetables into small pieces. Fry them in vegetable oil. First, brown the onion, then add the zucchini and pepper to it. Put the tomato last. Simmer the workpiece for about 10 minutes. Whisk eggs with salt and pour over vegetables. Fry the omelette over low heat on one side and then flip over to the other. Sprinkle the finished dish with fresh parsley and dill.

Fish baked in tomato puree

Salt and lightly pepper the pieces of catfish, tilapia or cod. Heat the vegetable oil in a frying pan and fry the tomato slices in it. Arrange the tomatoes in a single layer in an oven dish and season with salt. Place fish pieces on top. Sprinkle them with chopped parsley. Put the remaining tomatoes on the fish. Lubricate it with sour cream on top, sprinkle with grated hard cheese. Salt and pepper the dish. Put the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.

Pumpkin porridge with millet

Rinse 200 g of millet and pour into a saucepan. Peel the pumpkin (300 g) and remove the seeds from it. Cut the vegetable pulp into small pieces and put on the millet. Pour food with 200 grams of hot water, salt and put on fire. After boiling the dish, remove the foam from it, cover with a lid. Evaporate water over low heat. Then pour hot milk into a saucepan. Cook the dish for another 10 minutes and turn it off. Sprinkle with sugar before serving.

Cottage cheese casserole

Recipes for a healthy diet must necessarily consist of dishes based on cottage cheese. How to cook a healthy and tasty casserole from it, we learn from the description. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mass thoroughly. Brush the bottom of the mold with butter and sprinkle with breadcrumbs. Put the food mass in it and level it. Top with sour cream. Bake the casserole in the oven at a temperature of 200 degrees for about 40 minutes.

Sandwiches with meat, vegetables and cottage cheese

Lightly toast the bread slices in the toaster. In a bowl, mix (200 g) with sea salt. Put pre-thawed and boiled corn and green peas here. Grind the greens and pour into the curd-vegetable mass. Cut the boiled meat of chicken, turkey into small slices. Mix all ingredients. Spread the pate on the bread slices.

All these dishes belong to the category "Healthy food". Breakfast, the recipes for which you have viewed, will be a tasty and healthy start to the day for both adult family members and children.

Second breakfast: vitamin snacks

In order for the body to function normally, it is necessary to replenish its energy supply by eating healthy foods at about 10 o'clock in the afternoon. What can serve as a snack at this time? Consider seven options for possible second breakfasts:

First course options

Lenten cabbage soup

700 g sauerkraut, 2 tbsp. l. vegetable oil and 100 g of water, mix in a cast iron. Put it in the oven and simmer for 2 hours at 130 degrees. Boil the mushrooms and strain. Fry onions and carrots, and then add mushrooms to them. Stew vegetables and mushrooms for a quarter of an hour and pour the workpiece into a cast iron for cabbage. Mix all the ingredients and leave to infuse. Boil the mushroom broth. Put vegetables into it. Salt and pepper the dish to taste. Cook cabbage soup for another half an hour over low heat. Sprinkle the dish with herbs.

Mushroom cream soup

Fry the onion and mushroom pieces in sunflower oil. Boil potatoes in chicken broth. Add mushrooms and onions to soup. Boil the dish for 10-15 minutes. Drain part of the liquid, and chop the product mass with a blender. Top up with broth if necessary. Salt the soup to taste, sprinkle with herbs.

Vegetable soup

Looking for information on the topic "Healthy food for children"? The recipes for the first courses presented below will suit you perfectly. Soups prepared according to them are not only tasty, but also beautiful, thanks to the colored vegetables that are part of them.

Boil chicken broth. Place diced potatoes in it. Saute onions, sweet peppers and carrots in oil. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn off. Sprinkle the soup with herbs, salt to taste.

No recipes for a healthy diet can do without such a valuable product as fish. We suggest you cook a delicious and healthy fish soup.

Washed, gutted fish of low-fat varieties in the amount of 1 kg (ruff, perch, burbot) cook until tender. Then take it out of the broth. Strain the liquid and return to the fire. Add potatoes, onions and carrots to it. When the vegetables boil, pour a handful of washed millet. Boil the soup until done. Free the fish from the bones and put in the broth. Boil soup and turn off. Serve with greens.

Borsch

In a boiling broth, put the beets, cut into strips, and potatoes - cubes. Fry the onion, carrot and tomato dressing in sunflower oil. When the vegetables in the pan are almost ready, put the chopped cabbage on top of them. Cook borscht for another 10 minutes. At the end, add dressing and herbs. Serve with sour cream.

Soup with lentils

Pour the washed and pre-soaked lentils into boiling water or broth. Boil it for about half an hour. Then add potatoes to the pot. Separately, fry the carrots and onions. When the potatoes are cooked, pour the vegetables from the pan into the broth. Boil soup and remove from heat. Add salt, pepper and herbs to taste.

Cauliflower soup

Fry the onion in a deep pot. Add cauliflower and half a glass of water to it. Simmer for a quarter of an hour. Next add turmeric and add water as needed. Simmer the dish for another 10 minutes. Next, grind the entire food mass with a blender.

Main courses

Recipes for a healthy diet, namely, should consist of protein foods - meat or fish. It can be a piece of both a boiled product and a steamed one. You can make blanks from it in the form of cutlets or meatballs. Meat must be used low-fat varieties: chicken, turkey, beef, rabbit. In fish, give preference to pike perch, pelengas, perch, ruff.

afternoon tea

In the afternoon, when dinner is still far away, you need to make a small snack. It may consist of the following products (one of them):

1. Kefir, yogurt.
2. Vegetable salad.
3. Citrus.
4. Fruit salad.
5. Dried fruits.
6. Bun.
7. Milk shake.

Healthy Eating: Dinner (Recipes)

Seven options for an easy yet nutritious dinner are presented below.

Conclusion

The recipes presented in the article will help make your food both healthy and tasty. These meal options are an approximate weekly menu. You can change it to your liking. The main thing is to adhere to the technology of cooking and use only And then you and all your household members will be healthy, energetic and cheerful.