Proper nutrition: healthy lifestyle, regimen, separate and sports nutrition. Healthy eating rules. healthy eating

When it comes to proper nutrition, many people immediately feel sad. In fact, any undertaking can be multifaceted. Healthy eating is not a meager set of products at all, but a complete, tasty diet. A healthy lifestyle is a modern approach, many people choose such a program to maintain beauty, activity, longevity. The culture of the gastronomic environment is the rules of healthy eating, which are worth learning about for those who take care of themselves.

Rules and principles of healthy eating

To feel good, be in a great mood thanks to proper nutrition, you need to know the nuances of making a healthy diet. Remember the main points on which a healthy diet is based: variety, measure, regimen. Based on these rules, the most important norms have been selected that will be the key to the correct balance of your daily diet:

You need to eat when you are really hungry. A healthy appetite will appear by itself, it does not need to be stimulated.
Reduce the dosage of sweets in your diet, it's not healthy.
When choosing spices for a dish, it is better to give preference to herbs, pepper, but not salt.
Raw food is healthier, more nutritious, healthier than boiled or fried food.
Choose vegetables and fruits of different colors, because the color of the fruit means that it contains certain flavonoids.
It is better if you prefer turkey, chicken, lamb, and not pork, beef from the types of meat.
No semi-finished products: dyes and food additives are hardly natural in sausages, sausages, purchased dumplings, fast food.
Increase your fluid intake. Coffee, alcohol, purchased juices are not recommended.

What foods should be included in the diet

A reminder of a healthy diet includes an approximate list of consumed foods that will provide a person with a surge of strength, energy and cheerfulness. Common products included in this list are:

bread;
meat (about 150 g) - turkey, chicken breast, lamb;
eggs (5 pieces are allowed in 7 days) - better boiled than fried;
seafood - allowed for the daily diet, they are very healthy, low-calorie;
legumes are just a protein bomb in a healthy and proper diet, which is useful for strong muscles;
dairy and sour-milk foods - milk, cottage cheese, kefir, yogurt, but preferably homemade;
cold pressed vegetable oil;
fruits and vegetables for nutrition in any form: pure fruits, juices, salads (except grapes, bananas).

How to eat right for weight loss

The menu of a healthy and wholesome diet should be dominated by products of plant origin. It is impossible to completely exclude fatty foods - this way the metabolism and the process of assimilation of useful vitamins by the body will be slowed down. It is necessary to reduce the fat content of food in order to make it as healthy as possible: stew and bake foods (meat, vegetables, fish) separately from each other. The last meal is 5 hours before bedtime, and it is even better to build a diet so that you do not eat after six in the evening.

Menu for the week

There is no strict definition of the foods that you should consume during the day of the diet for a healthy and wholesome diet. An approximate diet of a healthy person losing weight for the benefit of himself for 7 days looks like this:

Monday

Breakfast: low-fat cottage cheese with raisins and dried apricots.

Lunch: chicken soup, vegetable salad (dressing - olive oil).

Snack: biscuit without cream, yogurt, fruit.

Dinner: steamed cutlet, spaghetti, some grated cheese.

Tuesday

Breakfast: oatmeal with banana, apple.

Lunch: mashed potatoes, a piece of baked fish.

Afternoon snack: fruit salad.

Dinner: vegetable casserole.

Wednesday

Breakfast: rice with syrup (preferably cherry).

Lunch: lean borscht with sorrel, uzvar.

Snack: 2 apples, herbal tea (you can add a little honey)

Dinner: chicken breast baked with herbs, buckwheat porridge.

Thursday

Breakfast: oatmeal in milk with the addition of dried fruits.

Lunch: mashed potatoes, grilled lean meat.

Snack: 3 kiwi or orange with banana.

Dinner: a portion of baked vegetables.

Friday

Breakfast: steam or baked omelette (2 eggs), a piece of homemade sausage.

Lunch: chicken soup with croutons.

Snack: milk porridge (buckwheat), orange juice.

Dinner: boiled or steamed chicken, rice.

Saturday

Breakfast: green tea, cheese sandwiches.

Lunch: soup with meatballs (chicken).

Afternoon snack: fruit juice.

Dinner: pilaf, salad dressed with olive oil.

Sunday

Breakfast: rice with a couple of spoons of jam (raspberry, cherry plum, apricot).

Lunch: vermicelli, a piece of lean beef, tea.

Afternoon snack: kefir, biscuit (cookies).

Dinner: spaghetti, grilled chicken fillet, tomato juice.

Healthy diet for school and preschool children

If you have to feed schoolchildren or toddlers, while observing the norms of a healthy lifestyle, the rules are as follows:

Lunch is required. Hot soup, borscht will help to avoid digestive problems.
Fruits, vegetables, drinks and dishes based on them are necessary for children.
Strong tea, coffee, soda for a healthy children's diet are prohibited.
A child's dinner should be tasty, but light.

Here is an approximate healthy and nutritious menu for a schoolchild or kids in kindergarten for a day:

Breakfast - porridge, cottage cheese, eggs, cheesecakes, pancakes, meat, fish, bread with butter. Drinks - cocoa, milk, tea.
Lunch - the first hot dish, a salad of fresh vegetables, a side dish in combination with meat, fish, fruits. Drinks: compote, jelly, smoothies.
Snack - biscuit, cookies, bun or cheese cake, fruit. Drinks: compote, juice, kefir, milk, fermented baked milk.
Dinner - porridge, baked vegetables, fish, meat. Drinks: chamomile tea, warm milk.

Recipes for every day

Here are some healthy and tasty recipes for you. Among all the dishes with cereals, barley porridge with pumpkin cooked in a slow cooker looks interesting. To prepare a healthy lunch you will need:

pearl barley - 150 g;
pumpkin pulp - 350 g;
water - 350 ml;
vegetable oil;
herbs, spices to taste.

Let's start cooking:

Rinse pearl barley well, pour water over night in a multicooker bowl.
Add chopped pumpkin, herbs, spices to barley.
Set the mode "Pilaf" ("Buckwheat", "Porridge") for 40 - 60 minutes.
At the end of cooking, add oil and mix thoroughly.

Chicken saltison is another dietary, tasty and healthy dish. In order to cook it, prepare in advance:

chicken fillet - 2 pcs.;
gelatin - 15 g;
garlic - 2 cloves;
spices: red pepper, black pepper, Provence herbs, salt.

The process looks like this:

Finely chop the chicken, add dry gelatin, crushed garlic, spices, knead everything, put it in a sleeve, tie the edges.
We lower the resulting bundle into a saucepan, into boiling water.
We cook an hour. We take out, cool and serve saltison, cut into circles.

Traditional for connoisseurs of healthy vegetable dishes, cabbage pancakes are considered an inexpensive and satisfying dinner. Products:

cabbage - a small head of cabbage;
flour;
3 eggs;
soda - 1 tsp;
seasonings;
vegetable oil for frying.

Cooking from a healthy diet:

We cut the head of cabbage into pieces, put it in a saucepan, fill it with water, add spices.
Cook until the cabbage softens, drain almost all the water and leave to cool completely.
Add all other ingredients, mix.
Put the resulting mixture with a spoon in a frying pan and fry in vegetable oil on both sides.

Dessert sweet pumpkin in a slow cooker will appeal to children and adults, to prepare it as a delicious healthy sweet, you need to have:

pumpkins - 0.5 kg;
honey - 3 tbsp. l.;
cinnamon - a pinch;
butter - a teaspoon.

It will not be difficult even for a novice hostess to make food healthy and tasty, and to make a favorite dish correctly:

We clean the pumpkin, cut it into small pieces, add honey, cinnamon and mix.
Lubricate the multicooker bowl with oil and put the mixture into it for baking.
We set the "Baking" mode, the time is 30 minutes.

But what to drink? Watermelon juice! You will need:

small watermelon;
sugar - 1-2 tbsp.
juice of half an orange.

We act:

We free the watermelon from the crust and seeds, cut into pieces.
Puree with a blender, squeeze orange juice into the mixture.
If the drink is sour, add sugar to taste.

Healthy food pyramid

In determining the diet of a healthy and normal diet, some foods are extremely important for the body, and some will have to be reduced so as not to harm health and figure.

The basis of nutrition in terms of importance and usefulness is bread, cereals, pasta.
The second tier of the pyramid of health and food culture is vitamin complexes - vegetables, fruits, where the former slightly prevail. The amount of sugar is minimal, vitamins - the maximum, which is a significant plus for health.
The third tier of food products needed for a healthy lifestyle contains 2 blocks in equal proportions: the first - dairy, sour-milk products, the second - meat, fish, beans and eggs. These are products of natural origin that are saturated with fats, they are good for health, but you need to be more careful with them when compiling a diet.
The top layer of the healthy food pyramid is sweets, sugar, salt, fatty foods. They need to be cut from the diet to avoid poor health and many diseases: diabetes, obesity, migraines, skin rashes.

Video: how to start eating right

The health of the nation is not only the cessation of smoking, alcohol and drugs, but also the regular care of one's health and nutrition. Having reviewed your gastronomic preferences, it is worth recognizing that a healthy and proper diet is a definite plus, not a minus for the health of the body. Good nutrition will give you many years of activity, improve your mood, fill you with energy. Learn how to switch to a healthy diet correctly and what to consider in the video.

If you want to learn how to eat right, the Healthy Daily Menu will get you started somewhere. But we still need to understand the rules.

Proper nutrition is nutrition based on products that maintain health and prolong life. A person in his right mind chooses what is useful to him, but now it is difficult to understand what is useful and what is not: the present looks insipid and faded against the backdrop of beautiful and bright packages with chemistry.

Eat easier . The art of cooking offers us breathtaking masterpieces, but an impressive part of the daily diet should be simple dishes in which you can determine the composition by eye.

An apple, vegetable salad, light porridge on the water and a small piece of meat. Here is a good example of simple nutrition.

Take away the sugar . Gastritis, stomach ulcers, kidney stones, anemia, high blood pressure, diabetes, obesity are not genetic diseases, they do not arise from scratch and not because of bad ecology. These diseases creates a systematic diet of harmful. Sugar is a real evil allowed by the food industry. From it, teeth fall out, bones crumble, adipose tissue accumulates.

Yes, it’s hard to give up sugar, and given that even a can of canned peas contains sugar (!), it’s very difficult to switch to a healthy sugar-free diet. But it's worth it. If you are a sweet tooth, then do not worry, you do not need to forbid desserts for the rest of your life. On the contrary, you will have plenty of them. The very first human food is sweet. Breast milk is sweet, fruits are sweet. This is the mechanism of nature, aimed at ensuring that we intuitively choose ripe, juicy, delicious smelling.

Sugar is concentrated sweetness. There is fructose in an apple, and as long as you nibble on a fresh, strong apple, you have nothing to fear, because fructose is supplied to your body along with fiber. But separate the fructose from the fiber and your blood sugar will skyrocket in a minute, making you want to eat again in a minute. Here is our problem - we eat concentrated sugar and it is in this form that it is dangerous.

When your body gets used to healthy creative nutrition, fruits, honey, dried fruits will replace all the confectionery sweets in the world. On the basis of milk, dates, figs, nuts, you can create excellent homemade sweets. A whole world will open before you and you definitely won’t have a shortage of sweets, but you won’t get better from it, and you won’t get sick.

Choose unrefined . Everything that is purified is a priori devoid of nutritional value. Refined sunflower oil is devoid of vitamins, white rice is essentially gluten, and white flour of the highest grade has no nutrients left. Even a peeled apple is already refined, because everything nutritious and necessary was stored in the peel - where it was easier to get it. I took a bite and restocked.

Use natural seasonings . There is nothing better than fresh black pepper, fragrant parsley, freshly picked cilantro, onions and a variety of aromatic herbs. It is better and livelier than any mayonnaise with tomato paste. Pay attention to seasonings when buying them in the store. Not all, but some contain monosodium glutamate and all the same sugar.

Salt less . Where you can not salt, do not salt. You can lightly season buckwheat porridge, but prepare a salad of fresh vegetables without salt. Same with her as with drinks. If you drink tea with sugar, then you will definitely not like unsweetened tea. But give yourself time to develop new habits, and if someone hands you a sweetened drink, you won't drink it. So it is with salt - a couple of weeks and as if you have been eating salads without salt all your life. These are the receptors of the tongue getting used to new tastes.

Buy meat and milk from farmers . There was a time when we trusted the state in all matters, but now corporations are stuffing animals with processed meat of their own kind, GMO corn and antibiotics, not to mention hormones. This is not a myth. Better not to try. If you have the opportunity, take eggs, milk, cottage cheese, poultry, fish, meat from small businesses or subsistence farmers.

Especially in the morning and be sure to drink a glass of water half an hour before meals. This way you train yourself to drink enough without forgetting about it.
After 15 minutes, eat the fruit. A piece of melon, 100 g of grapes, a small pear, etc. It's a little unusual to eat something sweet before the main meal, but it's better this way. Fruit is digested in 15 minutes, and meat in 40 minutes. If you eat protein first and then fruit, the latter will ferment in the stomach. Hence, many people have such a dislike for fruits, because in this case, a fruit dessert leads to constipation and bloating. You don’t need to eat fruit for dinner; fructose as an energy supplier is required only in the morning.
After the fruit, eat a protein meal with complex carbohydrates. A classic example: baked chicken fillet with fresh cucumber and tomato salad with herbs. Simple, affordable and understandable food. For dinner, boiled or baked fish with a light side dish of vegetables is considered the best food.
Do not drink tea with food. Wait 20 minutes. Here we have a small dilemma: what to do with sweets? For example, you have prepared cottage cheese muffins with dried apricots and cinnamon (sugar free). Eat them immediately after the main meal without drinking. Also a little unusual, but better than diluted with tea. With traditional sweets, tea seems to be just what we need so that it is not so cloying, but this is not required with natural homemade sweets. If possible, tea should be drunk weak.

So that you have something to focus on, I will give an example of a simple menu for a week. The third item is usually an afternoon snack. Depending on your preferences, it should be either a light protein product or a fruit with a low glycemic index.

Monday

Grapes, salad with green vegetables + cottage cheese.
Peach, vegetable soup + baked beans with tomatoes.
Apple
Tomato salad with herbs + baked fish.

Tuesday

A piece of watermelon (seasonally), cucumber salad + chicken fillet from the oven.
Nectarine, bell pepper salad with tomatoes + steamed fish cakes.
Cottage cheese.
Cabbage salad with cucumber + scrambled eggs.

Wednesday

Banana. Raw beetroot salad + stewed liver with carrots and onions.
Apricots. Salad of carrots and cabbage + pork fillet from the oven.
Grapefruit.
Cabbage and radish salad + shrimp.

Thursday

Pear. Salad of carrots and nuts + cottage cheese.
Quince. Cauliflower salad + chicken meatball soup.
A glass of kefir.
Salad of fresh peas and carrots + baked turkey.

Friday

Kiwi. Radish and white onion salad + whole grain bread + cottage cheese with dried apricots and raisins.
Mango. Carrot salad with cottage cheese + grilled fish.
Apple.
Broccoli salad + tuna.

Saturday

Salad of apples, cabbage and celery + hard boiled eggs.
Chowder with mushrooms + stewed beans.
Apples with a handful of nuts.
Salad of carrots and raisins + salmon.

Sunday

Salad of apples, cabbage and nuts + soft-boiled eggs.
Salad of cabbage, pineapple and nuts + pea soup with ribs.
A glass of ryazhenka.
Lettuce salad + vegetable stew with mushrooms.

This is the basic thing you need to know about proper nutrition. Use the menu for every day for a healthy lifestyle as a sample and adjust according to your preferences. And if you have any questions, I'm always waiting for you in the comments. 😉

How you can lead a healthy lifestyle and at the same time reduce weight, is detailed in the book by Dr. Jean-Michel Cohen "The Parisian Diet". This is a fairly simple method of balanced nutrition, based on medical knowledge and adapted to modern lifestyles. Products and dishes can be replaced to your liking. The three stages that the doctor identified can be alternated, and this does not allow you to get bored and stop moving towards the desired goal - the ideal weight.

The French Diet offers three phases: Café, Bistro and Gourmet. Each stage has its own list of tips and recipes.

Bistro

The second stage "Bistro" allows you to lose 3.5-5 kg in 3 weeks. It's pretty fast because the diet is very strict. It reduces appetite, but is difficult to maintain for long, so it is intended for a maximum of 3 weeks, after which you need to move on to the Gourmet stage for 1 month. If you are still not at your correct weight after this month, continue alternating weeks on the Bistro and Gourmet plans until you reach your desired weight.

Also use the "Bistro" menu:

within 7 days if your weight has stopped decreasing during the Gourmet stage;
within 2 weeks if you find it difficult to stick to the Café plan;

within 2-3 days if you put on a few kilos after you reach the correct weight. During the Bistro stage, you should take a multivitamin and magnesium to avoid fatigue and cramps, and drink plenty of fluids throughout the day.

Feel free to adapt the recipes by substituting one for another from the list of equivalents (at the end of the article) to your liking. The Bistro Stage will help you lose weight quickly while eating enough food to avoid fatigue.

For breakfast, you can eat low-fat yogurt without additives and sugar, but if you want, add a sweetener or take an equivalent product instead of yogurt. For example, a glass of milk or other low-fat dairy product.

In addition, it is recommended to drink unlimited amounts of water, as well as black coffee, tea or herbal teas (with sweetener instead of sugar) or low-fat vegetable broth, which is rich in minerals and vitamins and suppresses appetite.

You can add any number of seasonings, herbs, lemon juice, and fat-free bouillon cubes to your meals to enhance the taste of vegetables and other low-fat foods. But do not add fat and oil when cooking vegetables, meat and fish. It is also recommended to diversify the choice of cheeses and vegetables: you will bring novelty and variety to the diet so that the diet does not become too monotonous and your taste buds adapt more easily.

An approximate daily diet at this stage looks like this

Breakfast

black coffee, tea or herbal tea in unlimited quantities, with a sweetener and 2 tbsp. tablespoons (30 ml) skimmed milk, optional
170 g plain non-fat yogurt with sweetener or 1 cup (240 ml) skimmed milk or protein equivalent.

Between breakfast and lunch

Dinner

170 g non-starchy vegetables, boiled or steamed without added fat
1 fruit (140 g).

afternoon tea

Unlimited black coffee, tea or herbal tea with sweetener and 2 tbsp. tablespoons (30 ml) skimmed milk, optional

Dinner

raw vegetables or salad in unlimited quantities with lemon juice (no sugar), vinegar, mustard, onion, garlic, herbs and spices, if desired,
85g lean meat or fish, or 2 medium eggs or protein equivalent, cooked without fat
non-starchy vegetables, boiled or steamed without added fat, in unlimited quantities,
170 g plain non-fat yogurt with sweetener of your choice, or 1 cup (240 ml) skimmed milk or protein equivalent
1 fruit (140 g).

List of equivalent products

Protein (meat, fish, poultry, cheese)

100g cooked chicken or turkey (white meat, no skin)
2 medium sized eggs,
100 g cooked fish fillet (cod, flounder, halibut, salmon, trout, tuna - fresh, frozen or canned),
100 g of peeled seafood (clams, crabs, lobsters, scallops, shrimp),
80 g lean ham without fat,
100 g cooked lean meat: lean lean beef (rump, tenderloin, barrel); beef long loin; roast beef (thick edge, sirloin); steak (on the bone, fillet, cubes); ground meat; lean pork; pork tenderloin; cutlets from the middle part; lean lamb, veal,
100 g hard tofu
50 g hard cheese (cheddar, mozzarella, swiss cheese, parmesan),
300 g fat-free yogurt without additives,
200 g cottage cheese, fat content 2%,
150 g cottage cheese, fat content 4%.

Vegetables

200 g chopped cucumbers
250 g raw leafy vegetables (lettuce, sauerkraut, spinach),
150 g cooked green and leafy vegetables (Brussels sprouts, cabbage, celery, leeks, shallots)
150 g cooked vegetables (artichokes, asparagus, broccoli, cauliflower, eggplant, mushrooms, peppers, pumpkin, radishes, tomatoes)
80 g cooked starchy vegetables (yams, potatoes, sweet potatoes, green peas, vegetable banana),
80 g cooked beans, lentils, peas (chickpeas, cowpeas, beans).

Carbohydrates

20 g raw rice,
50 g boiled rice
35 g raw pasta,
100 g cooked pasta
1/2 bagel
2 slices of bread (50 g),
1/2 pita (diameter 15 cm),
25 g dry oatmeal
80 g boiled whole oatmeal.

Milk and dairy products

100 g milk, fat content 1% or 2%,
200 g skimmed milk,
2 tbsp. tablespoons without a slide (15 g) of milk powder,
150 g low-fat yogurt without additives,
200 g fat-free yogurt without additives,
25 g hard cheese (Swiss, cheddar, mozzarella, parmesan),
50 g whole milk ricotta,
80 g skimmed milk ricotta
80 g cottage cheese (fat content 4%) / 100 g (2%) / 125 g (1%).

Fats

1 strip of bacon
1 st. tablespoon (15 g) low-fat cream cheese, sandwich spread or sour cream
1 teaspoon (7 g) butter, margarine or vegetable oil
2 teaspoons (10 g) mayonnaise or peanut butter
6 nuts (almonds, cashews)
10 nuts (peanuts),
10 olives.

Fruit

1 small fruit / 1 piece / 140 g (diced) any fruit, 15 g) raisins,
8 pieces of dried apricots,
1.5 figs,
3 whole dates, pitted
3 prunes, pitted
100% fruit juice:
1/2 cup (120 g) apple juice
1/3 cup (80 g) grape juice
1/2 cup (120 g) grapefruit juice
1/2 cup (120 g) orange juice
1/2 cup (120 g) pineapple juice
1/3 cup (80 g) plum juice

Wine

A small 125 ml glass can replace one serving of fruit.

Many people live disease-free through their own efforts. You can live an interesting rich life for many years, and it will become happy for you. Lifestyle is your personal style. Make it better.

Good Food Choices Lead to Good Results

Health food theory seeks to solve a global problem. I wanted to improve my health, make my body stable, assimilating all the valuable elements to the fullest, so that the metabolic process can be restored in a timely manner - a guarantee and guarantee of good health. She began to eat at the set hours, taking into account the set of dishes and their quantity. For a normal person without deviations in health, doctors recommend eating up to 4 times a day. At that moment, I had a whole bunch of diseases based on which I developed a program to improve my body. I had heart problems, I needed to regain weight, get rid of gout, all my joints ached, headaches bothered me, pressure presented surprises. I decided to take heart and become healthy. I'll let you know in advance that I succeeded.

I started a healthy diet with a table

It included the selections I needed with vitamins. You should know this list of products and change their consumption daily, alternate, even in small quantities.

1. Peas for soups, spinach, brain peas, buckwheat, green onions, vegetable oil (preferably corn).

2. Butter not more than 20 grams per day, meat up to 3 times in seven days, liver, lactic acid products, fish three times, eggs, beans.

3. Flour, cereals, bran bread, oatmeal, beef liver, pumpkin seeds, vegetables, berries, fruits, if you want milk, then drink diluted with water.

4. Apples, celery, kohlrabi, corn, nettle, soy, banana, pear, watermelon, eggplant, squash, sweet red and yellow peppers.

5. Hot peppers, tomatoes, cucumbers, pumpkin, turnips, carrots, radishes, parsnips, parsley, radish, mint, orange, these products contain vitamins E, A, C, in combination they enhance the effect.

Turkey contains omega 3, composition is close to fish

My breakfast is 1/3 of the entire daily portion, for lunch and dinner I leave 1/4 of the entire diet. Four meals a day is considered the best option. With this nutrition system, our body better absorbs all the vitamins that come with food. Proper nutrition is inseparable from a healthy lifestyle, I had to distribute food according to the time of intake, taking into account their properties and energy content. Foods with a high percentage of protein, which include fish, beans with meat, should be eaten in the morning or in the afternoon. They activate the central nervous system. Two hours before bedtime, eat dairy products, fruits and vegetables, turkey with a slice of bread (required) and cheese, they produce melatonin, which improves sleep.

These products unload the digestive act. Do not drink coffee with tea before going to bed, the nervous system is activated, sleep is disturbed. Food should not be hot or cold. For complete assimilation of food, it must be very carefully rubbed with teeth so that it is completely enveloped in saliva. This helps to reduce the load on the stomach, it has no teeth. Do not talk at dinner, do without a TV.

Food taken on time helps to prevent the stomach and intestines. You need to eat a little, within the permissible limits, which reduces the load on the work of the stomach, do not overeat, this will lead to the accumulation of fats in the body, diseases appear, the immune system will decrease. With proper nutrition, pain syndromes of the disease will noticeably disappear. A healthy lifestyle depends on sports, I continue to do gymnastics, I quit smoking. Eliminate hot peppers from your menu and you will reduce situations with heartburn or gastritis, gout will recede.

The best is considered to be a menu that contains meat no more than 250 grams per serving, fish the size of a palm per person, lactic acid products, vegetables and fruits. Food containing carbohydrates satisfies the feeling of hunger for a long time, but will not bring much benefit. Products from flour and sugar I reduced to a minimum. Sweets were replaced with honey. The dish should always be prepared before eating, eat freshly prepared or should be today's. Otherwise it is useless. I try to diversify my diet and eat balanced meals.

For lunch I take homemade food and have a snack of 8 pcs. nuts, almonds, dried fruits, green vitamin salad or fermented milk products, I gnaw raw vegetables and fruits, because they contain vitamins with a large number of trace elements. With this food, the metabolic rate in the body increases. It is recommended for people with increased body weight and people who are prone to depression to eat only raw fruits and vegetables. In spring and summer, I increase the menu of plant foods. In winter, I added foods rich in protein and fats to food.

Weight begins to add when the energy imbalance fails. Try to calculate the value of your diet in advance. At first it will seem difficult, then you will think differently. Get used to it and teach your children to eat a piece of black bread with honey in the morning on an empty stomach 20 minutes before meals. Honey, like iodine, creates a gentle cleansing of the stomach.

Additional Health Efforts

When purchasing food products, we try to find out exactly their origin, purity and quality of each product, but we do not always remember about regularly used water. The quality and taste of cooked dishes depends on it. I distribute approximately protein, fat and carbohydrates. On average, in terms of the ratio of components, nutrition is 1: 1: 4; for people who are engaged in light work - 1: 0.8: 3; and the big physical activity - 1:1:5. When treating the heart, I use a lot of red tomatoes. They contain lycopenes, which destroy free radicals and have a powerful oxidant effect, they save cells from overgrowing. I drink tomato juice. It has been proven that a thermally processed tomato is much healthier.

I add weight-reducing spices to food: cinnamon lowers cholesterol, burns fats, and cardamom with pepper removes them from the body. I eat cabbage, it has properties that destroy diseased cells, improves immunity. Low and high pressure is restored by increased drinking of water up to 10 glasses per day. Celery, cucumbers, greens absorb water, swell and cleanse the intestines like a broom, there will never be constipation. When heartburn and belching appeared, I drank kefir with 4 cloves of garlic, which eliminates the destruction of the esophageal mucosa. You can not drink mint at this moment, it opens the esophagus, carbonated water, any fatty food. Chocolate increases acidity and opens up the esophagus.

Liver, meat of different varieties are champions in the content of iron, which provides oxygen exchange in the body. In women, iron is lost during the menstrual cycle, which causes severe sharp pains. Experts recommend eating these products on critical days, they restore iron consumption, pain decreases. Joints are helped by ginger, lemon juice. Lingonberry, its leaves and cranberries leach the body. Blood is especially acidified from meat.

All green foods are rich in vitamin K

It is necessary to use with vegetable oil, it is enough quite a bit. In order for plaques not to be deposited on the vessels, the body needs vitamin K, with which calcium does not harden. Enough 10 young leaves (no more) of sorrel per day, collected before July 1, kidney stones will appear from late collection. Wash the plucked greens, put in water and can be stored for 3 days. I do this with dill and parsley. I save vitamins in soups: I put water on fire, boil for 5 minutes, throw in salt, it will remove the remaining oxygen from the water, and only then I put the food in boiling water. All the ingredients put into the soup will remain intact. The leader in the content of vitamin K for blood clotting is spinach. Lots of it in broccoli, watercress. Without it, bones will break easily.

Eat potatoes until 2 pm, then absorption decreases, everything goes into fat. Never eat in the evening the same food that you have already eaten during the day. Be healthy.

Lidia Petrovna Smirnova, Yelets, Russia.

That is, in principle, we can safely say that a healthy lifestyle is fully aimed at maintaining the health of the body and strengthening the immune system. As a rule, a pleasant side effect of this position is: a strong and young body, positive emotions, beauty.

The formation of a healthy lifestyle originates in our head.

The first thing we do is form an idea. If you, for example, quit smoking every Monday, start losing weight, or decide to switch to a whole natural healthy diet, then your desire is equated to the desire of a beggar to become rich.

But, one “want” is not enough for dreams to come true. We need to act! And then, even the poorest person can become a billionaire! All power in principle is the goal and its achievement!

If you lead a healthy lifestyle (you were instilled with this concept from an early age, you independently changed the course of your life “ship” and headed for a successful voyage), then I bow to you. You are a strong willed person! You will not be convinced by the words: "Let's smoke a cigarette" or "Let's have a bite of fast food." You are adamant in your convictions and do not succumb to temptations.

What to do if you only want to get on the path of a healthy lifestyle?

Each of us has two choices in life - strive for the best or go downhill. What will you choose? Do you love yourself? It is strange when people say: “I love myself”, but at the same time they continue to destroy their body with bad habits. In fact, a person seems to love himself. But! The one who loves himself does everything to be healthy, beautiful and happy, and also self-sufficient.

“A healthy mind in a healthy body” is an expression that has long been settled in our minds. He was not heard only, probably, by an alien.

Such is our life! It is made up of movement. Even a tender sprout with a thirst to live breaks through the thick and stony soil, breaking out into the sun and wind.

Healthy lifestyle and its components

Healthy complete.
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Rejection of everything that harms the human body.
Acceptance of everything that makes the human body healthy and beautiful.

These are the foundations of a healthy lifestyle. Without these factors, you will not be 100% healthy. Of course, there is also the impact of the environment, living conditions. But there is always a way out. For example, you are a clear supporter of a healthy lifestyle.

You use only natural products, you give your body proper care, do morning exercises or go to a sports club, visit the pool, or maybe you are an activist in life, you are fond of extreme sports. But! You live in an area with high levels of radiation, polluted air and a generally terrible climate. Yes! Undoubtedly, the risk of developing disease in the body increases with environmental pollution. But, you can just change your place of residence.

Or here's another example. You are not rich at all and even below the poverty line. You cannot afford to eat fruits and vegetables every day, the prices of which are high for you in supermarkets. But! Having your own house and garden, you can grow vegetables, plant fruit trees. Why don't you eat healthy food? And you don’t have money for all sorts of fitness clubs. But! What's stopping you from doing it yourself? One, two, three, four, arms higher, legs wider. Pumped up the press, squatted, stretched, stretched. Now you are on your way to health.

It is a myth that healthy food is expensive. By no means! Can't you afford cereals? And you can grow vegetables and fruits in your own garden!

Rules for a healthy lifestyle

Wholesome meals at certain times of the day (for example, breakfast at 8:00 am, lunch at 12:00 pm, and dinner at 6:00 pm).
Refusal of bad habits (alcohol, drugs (God forbid)).
Lead an active life (rollerblade, bike, skate, walk more often, do any sport, run in the morning, harden your body, go hiking and traveling, etc.).
Develop your mental and creative abilities.
Smile more often. Remember that negative thoughts do not make us healthy, but anger and hatred destroy the body. Be kind even to those who are negative towards you. Their negativity is their personal problems, perhaps everything in a person’s life is completely bad. One can only sympathize with him. It doesn't concern us. We are fine!
Support other people and help them get on a healthy path in life. The desire to help others and motivate them is a fat plus in your piggy bank. Just don't force yourself! Imagine a fly. Here it is buzzing in your ear, buzzing. And you drive her, drive and explode. Take a cracker and try to kiss the fly so well. Don't be like a fly. If a person is not interested, leave him alone.

We come to the most important topic, which we casually voiced, but have not yet disclosed. And sorry for the humor.

How to eat right?

“We are what we eat,” Hippocrates, the “father of medicine,” once said.

There is a certain formula for competent nutrition:

Calculation of calories that are required by the body per day, taking into account the energy consumption of the body.
Selection of competently combined products, the use of dishes in limited quantities at a strictly defined time of day.
Food composition and control of chemical elements to prevent deficiency in the body.

Do not confuse and. The diet is aimed at losing weight or prescribed for the sick, and a healthy diet is a personal choice for the health of the body.

What should you prefer? This, of course, fruits and vegetables, lean meat, whole grains, fish, legumes, low-fat dairy products, nuts, dried fruits (relevant in winter). Your food should have an approximate ratio of proteins, fats and carbohydrates 1: 1.2: 4.6.

Control fried, smoked, starchy foods. Treat such dishes with caution and very limitedly.

Try to adhere to the principle: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy."

It is important that your diet is complete and tasty. Below we have provided an approximate daily diet for you.

Breakfast

Drink a glass of crystal clear cool water 30 minutes before your meal. Your digestive system needs to get started. You can eat oatmeal with fruit, drink tea with honey (no sugar).

Dinner

Ukha, borsch, vegetable soup, hodgepodge - this is what you need for lunch. Boiled or stewed fish with vegetables, meat will be just right. You can drink this delicious lunch with a glass of fragrant and freshly squeezed juice.

afternoon tea

You can have a snack with dried fruits, kefir with biscuits, yogurt. This will satisfy the feeling of hunger.

Dinner

Remember, you can’t eat and go to bed! You must have dinner at least three hours before bedtime. Stewed vegetables, buckwheat porridge with a slice of bread will be just right! Mineral water will contribute to excellent digestion!

You can find menus of healthy meals in books. We recommend that you purchase a multicooker. The food in it turns out to be complete and healthy, not fatty, without loss of nutrients.