Buying products for proper nutrition. List of foods for weight loss, what can you eat, and what is prohibited on the PP? Example of a grocery basket for a week

Some people are simply sure: choosing a list of foods for proper nutrition and weight loss, they will find only tasteless, lean grains or greens, meals will turn into a necessity instead of pleasure, and the rule: "there is only for survival" will become a real credo. But are the necessary products really tasteless and everything useful as medicine should be bitter or sour? Is it possible to find that balance in order to maintain pleasure and establish the correct diet for weight loss, that is what a person should be more worried about.

Food as pleasure

You should not combine different proteins. For example, healthy foods fish with milk cannot be combined together or fish with eggs (if this is not a dish).

Concentrated carbs don't mix well. When thinking about what to eat, don't mix cheese with potatoes or nuts with cereals.

Fats go well with regular cabbage. It interferes with the slowdown in gastric acid production caused by fats.

Incompatible bouquet: food with a lot of carbohydrates (potatoes or beans, bread) with sour vegetables or other products.

Food rich in fat should not be combined with protein. Do not take sour cream and eggs, vegetable oil and cheese, meat and butter.

Starch is good only in moderation. Do not eat porridge or potatoes with bread. It is better to eat the bread separately without eating the main course with it. Some are still smeared with mayonnaise.

Choose more green vegetables, let them become the main part of any of the dishes you cook.

When making salads, do not add too much oil or acid, this will slow down the absorption of proteins.
Tips to help you master the basics for separate nutrition.

Grocery list

Dairy:

Low-fat milk (there is a% fat on each package, take the lowest one);
Unsweetened yogurt;
Low-fat sour cream (% is indicated on the package, see it as a substitute for cream);
Hard cheese;
Soft cheese, only low-fat;
Cottage cheese (only types with 5% and below);
Kefir (only up to 2.5%).

From breakfast cereals:

They are more convenient and faster to eat in the morning, when you are too lazy to cook porridge. What products are suitable for replacement:

Bran (there is fiber);
Muesli (see savory).

Grocery products

Brown rice (unpolished);
Buckwheat (common);
Oatmeal (regular);
Quinoa (to taste);
Couscous (to taste);
What kind of pasta you can eat, it is clear, they are flour and should be limited in an amicable way, not some types are still considered dietary. Take only from durum wheat varieties (this is written on their packaging);
Dried fruits (great snack);
Walnuts;
Dried almonds;
Cashew nuts;
Whole grain crisps.

From legumes:

Red beans (extremely healthy and tasty);
Chickpeas (chickpeas);
White or green beans (they are in cans);
Peanut butter (be careful with it);
Peas.

From animal products:

White fish (this is telapia or sea bass, pollock or hake can be used);
Red fish (this is salmon or trout);
Chicken fillet (only without skin, considered lean);
Turkey fillet;
Chicken or quail eggs.

From vegetables:

Tomatoes;
Bell pepper;
Cucumbers;
Onion;
Garlic;
Any greens;
Cabbage;
Carrot;
Fresh ginger.

From fruits:

Kiwi;
Apples;
Pears;
Oranges;
Bananas;
Dark grapes (black);
Lemon;
Avocado;
A pineapple.

From frozen foods:

Vegetable mix (special for frying);
Frozen fruits or berries (by the way, you can freeze them yourself);
Polka dots;
Broccoli;
Cauliflower or Brussels sprouts
Green beans;
Champignon.

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

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

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

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

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

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

1. Legumes and sesame seeds go well with rice;
2. Wheat is combined with peanuts, soybeans, sesame seeds, and legumes;
3. Legumes are most beneficial if accompanied by corn or wheat;
4. A lovely trio: soy, rice and wheat;
5. Pairs: wheat - sesame, wheat - soy;
6. Tandem: peanuts - sesame seeds, sesame seeds - legumes, peanuts - soybeans, peanuts - sunflower seeds;

Only by learning how to properly use all these products and rejecting products that contain dyes, seasonings, various flavoring additives based on chemical compounds, we can talk about observing the principles of a healthy nutrition system.

Proper nutrition: a list of what foods you can eat

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

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

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

What you can eat with proper nutrition: a list

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

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

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

Do you want to start eating healthy food, but are not sure which foods to choose for a healthy diet? In this article, I will tell you in detail what I eat and how I lose weight at the same time.

A lot has been said about the benefits of PP:

1. it is an optimal lifestyle for people of all ages;
2. proper nutrition allows you to effectively lose weight and keep weight at a certain level;
3. it is really tasty food, not inferior to junk food;
4. a balanced and healthy diet helps to cleanse the body;
5. a properly planned diet saturates with all the necessary minerals and vitamins.

All of these benefits of proper nutrition work by observing a certain rule: you need to clean your refrigerator of useless food and adjust the grocery basket. Below we consider a list of foods for proper nutrition, which should be preferred in the first place.

What foods relate to proper nutrition

A huge selection of all kinds of products is currently on sale. The shelves are breaking! For a full life, we need proteins, fats, carbohydrates and trace elements. Even our mood depends on what foods are included in the right diet.

The main principle choosing the right products: naturalness, minimal processing, short shelf life, no sugar and preservatives in the composition.

The list of PP products should include: animal and vegetable protein, mainly vegetable fats, complex carbohydrates.

You should not take low-fat foods, since nothing remains alive in them, but there is a lot of starch.
Choose healthy foods that are quick and easy to digest: greens and vegetables, and easily digestible protein. Don't forget about fiber: fruits, bran, cereals.

List of foods for proper nutrition and weight loss

The daily menu should consist of the products that we love the most and cook more often. Of course, they should be selected on the basis of PP.

Complex carbohydrates:

• long-cooked oatmeal;
• other cereals, except semolina;
• durum wheat pasta;
• legumes (beans, peas, lentils, chickpeas);
• whole wheat bread;
• potatoes (young are especially useful).

Cellulose:

• fresh herbs;
• oat and wheat bran;
• all known varieties of cabbage: cauliflower, Brussels sprouts, broccoli;
• leaf salad;
• shallots and leeks;
• tomatoes, peppers and eggplants;
• cucumbers, zucchini and squash;
• watermelons and melons;
• apples, pears, quince;
• apricots, cherries, peaches and nectarines;
• raspberries, strawberries, currants, blueberries, etc.
• subtropical fruits;
• citrus.

Healthy fats:

• unrefined oils (olive, linseed and sunflower);
• nuts (almonds, hazelnuts, walnuts and pine nuts);
• butter;
• fish fat;
• avocado.

Proteins:

• chicken meat, turkey;
• beef, veal, rabbit;
• any fish, especially fatty varieties;
• mussels, shrimp and squid;
• fermented milk products.

Prohibited foods with proper nutrition

From the diet should be excluded: fast food, soda, convenience foods, chips, crackers, mayonnaise, ketchup and other purchased sauces, store sweets, pastries, muesli, premium flour, sugar, pork, animal fat, margarine, alcohol. All this is harmful not only during weight loss, but in general for a person.

Hopefully, you now understand which products should be bought on the PP and which should be discarded. If you have any questions, feel free to write in the comments. I will definitely answer everyone.

Everyone wants to eat satisfyingly and lose weight, because constant hunger is the main reason for dieting disruptions. Nutritionists say there are many healthy weight loss products that are good for filling and helping you burn fat. Include them in your diet every day, remove sweets and junk food, and the weight will begin to disappear smoothly.

How can you eat and lose weight

There are no foods that literally burn body fat. There are foods with other properties that are important for your figure. She:

• Boosts metabolism... Rapid metabolism does not allow the eaten to be stored "in reserve".
• Suppresses the feeling of hunger... You eat less, do not stretch your stomach, gradually accustom yourself to small portions.
• Creates a calorie deficit... You can eat a lot of low-energy foods (up to 30 kcal per 100 g) and satisfy your hunger in the same way as a large piece of meat (150 kcal per 100 g). Calorie deficiency is one of the keys to losing weight.
• Has a positive effect on bowel function... Good digestion is essential for metabolism.

5 best fat burning foods

Foods with several important dietary qualities are especially active in helping to lose weight. Remember this list of weight loss products. Include in the menu every day, 1-2 times a day:

• grapefruit;
• avocado;
• natural yogurt;
• chicken or quail eggs;
• green tea.

Half of this fruit half an hour before each main meal will help you eat less and speed up weight loss. This is due to naringin and inositol - substances with many beneficial properties. They are:

• Burns fat and speeds up metabolism (metabolic processes).
• Prevent carbohydrates from becoming overweight.
• Improves digestion.
• Control fluctuations in the hormone insulin.

Pros of grapefruit for your diet:

• The fruit contains less sugar than other fruits.
• It has a low calorie content - 29 kcal per 100 g.

Disadvantages of this fruit:

• Irritating to stomach and intestinal mucosa. With gastritis and an ulcer on an empty stomach, you cannot eat grapefruit.
• Strong allergen, like all citrus fruits. Observe the measure, start with small portions.

Eggs

• Vitamin D - strengthens bone tissue.
• Fats - quickly saturate the body.

Eggs do not affect the level of bad cholesterol, therefore they do not lead to atherosclerosis. They can be eaten every day if there are no allergies and liver problems (the yolk has a choleretic effect). Specialist tips for losing weight:

• Instead of a sandwich or bun, boil or fry 2-3 eggs for breakfast in the morning, make an omelet with them. This will help you forget about hunger for 3-4 hours.
• If you don't have liver problems, eat up to 3 eggs every day.
• For faster weight loss in the evening, use only egg white: leave the yolk for the first half of the day.

Green tea

This is the best slimming drink. It should be included in the diet 2-3 times a day. Drink a cup between meals or half an hour before meals to accelerate weight loss. Important: only green tea is useful without additives - sugar, flavors. The drink contains catechins: these substances help to burn existing subcutaneous fat, especially in the abdominal area, and prevent new accumulation. Another plus of green tea is that it speeds up metabolism and dulls hunger.

Avocado

This product contains monounsaturated fatty acids, among which oleic acids are especially distinguished. It suppresses hunger, so half or 1/4 of an avocado as a snack is a great choice for losing weight. In addition to healthy fats (28 g per 1 fruit), avocado contains:

• Fiber... It improves bowel function and also enhances satiety.
• Vegetable protein... It is more easily absorbed by the animal.

• Pay close attention to the portion size, because the calorie content of 100 g of the product is 212 kcal. Eat no more than half an avocado in a salad at a time or 1/4. - on a sandwich.
• Do not combine this product with meat: the dish will be difficult to digest. Combine with vegetables, herbs.
• Replace butter, sauces on sandwiches, and for salads with whipped avocado pulp.

This is a good option for a snack, breakfast or dinner for weight loss. If you choose Greek yogurt, you get plenty of light protein to fill your body quickly. There are few carbohydrates in it, it does not cause fluctuations in blood glucose.

Another important property of yoghurt is that it improves digestion thanks to probiotics. This benefits the metabolism.

• Do not buy a fat-free product - take 2%: it saturates better and does not interfere with weight loss.
• Substitute yogurt for sour cream, mayonnaise and salad dressings when marinating meat, poultry or fish.
• Look carefully at the composition - avoid sugar, flavorings and aromas.
• Buy yogurt with increased amounts of vitamin D and calcium to speed up weight loss.

Products useful for weight loss

During the diet, it is not necessary to choose only low-calorie foods.

Even nuts or fatty fish, if consumed correctly, bring benefits to the figure.

Fill half of the plate with vegetables, fruits, herbs. Get the rest of the volume with proteins and healthy fats - eat meat, seafood, eggs, poultry, fish, seeds, vegetable oils. With this scheme, you will lose weight without feeling hungry.

Divide diet foods for weight loss at meals as follows:

• Breakfast... Cereals (oatmeal, pearl barley), fruits, berries, nuts, low-fat yoghurts, cottage cheese, eggs.
• Dinner... Meat, poultry, fish, unpolished (brown) rice, buckwheat, vegetables.
• Dinner... Fish, seafood, eggs, herbs.
• Snacks... Nuts, citruses, cottage cheese, cheeses (feta, feta cheese).

Nuts

This food group has a high calorie content (550-620 kcal per 100 g), but there are many benefits. Nuts contain protein and fatty acids, so they quickly relieve hunger, improve metabolic processes. Take 20-30 g for a snack or add to your breakfast cereal for a long-lasting energy boost. The most useful nuts for weight loss:

• Almond... Contains L-arginine, an amino acid that helps to actively burn fat and burn calories during exercise. Eat a handful of almonds before cardio to improve your results.
• Walnut... It has a positive effect on brain function, regulates hormonal levels.
• Pistachios... Reduce cholesterol levels, control fat metabolism. Important: Avoid salty pistachios - they retain fluid in the body.
• Pine nut... The product is high in fat (in comparison with almonds or pistachios), but more saturates and controls the level of the hormone ghrelin.

Fatty fish

Protein from this food group is easier to digest than from meat. Another plus of fatty fish is Omega-3 acids: they saturate quickly and for a long time, do not allow excess deposits to appear. The figure will benefit:

• Salmon... The best red fish for losing weight. It increases muscle mass, which helps burn more calories.
• Trout... A budget replacement for salmon, which is not inferior to him in dietary qualities.
• Sardines... Rich in vitamin D, phosphorus, calcium, control blood sugar levels. Important: sardines are often found in canned food, but they are only useful in oil without additives.

• Steam or bake. Do not use fatty sauces in the process: choose lemon juice, olive oil, natural yogurt for this.
• Avoid salted fish - they will cause swelling. Also refuse smoked: it has a higher calorie content, often there are dangerous additives in the composition.
• Include fatty fish in your diet at least 2-3 times a week.

Diet meat

The main source of protein for weight loss - lean poultry: chicken, turkey... Before cooking, skin is removed from it, bones are removed. Light broths, soups, and other hot dishes are made on the basis of poultry. This group of products is suitable for lunch or dinner, combined with cereals, hard pasta.

For weight loss, breast fillet is used - the leanest part of the bird.

The norm for 1 meal is 100-120 g.

A couple of times a week, the menu is supplemented with other types of dietary meat:

• Veal... Young beef with tender fibers and a minimum of fat is very healthy. It is well absorbed and increases muscle mass. The leanest parts are the neck and lower leg.
• Beef... In terms of properties, it is equal to veal, has a low fat content, but it takes longer to cook.
• Rabbit meat... Does not cause allergies, improves lipid metabolism. In terms of calories, a rabbit is lighter than beef.

Low-fat milk is a good source of light protein, phosphorus, vitamin D. Calcium, which is also present in dairy products, speeds up the burning of calories and excess deposits. Help to lose weight:

• Cottage cheese... A great option for breakfast, dinner, snacks. It saturates well, strengthens muscles, suppresses hunger. You don't have to buy low-fat cottage cheese. A product of 2–5% fat will not hurt to lose weight.
• Milk... Use it for morning porridge, fruit smoothies.
• Kefir... Improves digestion and bowel health. If you don't like the sour taste of the drink, replace it with natural yogurt.

Vegetables and leafy greens

The best foods on the diet are those that are high in fiber. It fills the digestive tract and helps you not feel hungry longer. Its other task is to improve the functioning of the intestines, to remove toxins. For weight loss, eat fresh vegetables and herbs. The exception is potatoes, but it is better to rarely include them in the menu: they contain a lot of starch.

The figure will be most beneficial for:

• Asparagus, green beans... It is an ideal side dish for meat or fish during a diet.
• Spinach... It contains protein, iron, potassium, accelerates metabolism. Use spinach in salads or smoothies.
• Parsley, dill, lettuce... They are low in calories but high in fiber, digest slowly, and suppress hunger. Add them to every meal.
• Cabbage of all kinds... A low-calorie product stimulates metabolism, saturates for a long time.
• Celery... For weight loss, petioles are more useful than the root.

This is a great substitute for factory sweets, but you need to be careful with it. Fruits and berries contain natural sugar, and it inhibits weight loss in large quantities. To benefit your figure, look for savory varieties in the morning. Choose more often:

• Citrus... Lemon, grapefruit and lime are ideal for weight loss. Use orange less often, give up tangerine.
• Apples... Give preference to green varieties.
• Watermelon... It contains a lot of sugar, but actively removes fluid, therefore it is useful for losing weight.
• A pineapple... Contains substances that break down fat.
• Blueberries, cranberries, lingonberries... They have 26-40 kcal per 100 g, little sugar and a lot of fiber. Use them in smoothies, cereals, add to cottage cheese, yogurt.
• Pears... In 1 piece - 15% of the daily fiber intake.
• Bananas... Take them for a snack: a high-calorie product has a low glycemic index (18 units). Fruits contain potassium, which displaces sodium salts, relieve edema.

Video

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

Proper nutrition: food for health

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

When deciding to continue to follow the above principles in food, you should start by removing unwanted foods from your kitchen. The next step is to refuse to buy new hazards. You need to be patient and develop willpower in the first weeks.

Unwanted foods

• All fried food. This takes into account the methods of roasting. As a result, a slight frying in olive oil will do less harm than the same process carried out using animal fats.
• Sugary carbonated drinks and drinks based on dry mixes are excluded.
• Sausages and semi-prepared preparations, meat and fish smoked products, canned food.
• Fermented milk products with a fat content exceeding the recommended one, cottage cheese desserts, yoghurts with the inclusion of fruits.
• Most of them are confectionery products.
• Snack products - chips and nuts, croutons, etc.
• Products in which the presence of dyes and all kinds of preservatives is off scale.
• Chocolate bars, milk chocolates with and without filling.
• Fatty meat.
• Animal fats.
• All fast food restaurants and fast food items.
• Alcohol in any form.
• Pastries and bread.

Table of foods to avoid if possible

This applies to:

• Root crops such as potatoes and their sweet potato. As a result of the rejection of potatoes, the intestines lose stagnation, and the stomach does not feel heaviness.
• Flour products, including pasta made from hard flour.
• Instant or non-boiled flakes, as they have a huge presence of starch / gluten.
• Of bread. White and rye, multigrain contains unwanted yeast. An exception is whole grain bread, which is similar to pressed porridge. However, buying it is problematic.

1. vegetable and fruit;
2. grocery;
3. fish;
4. meat;
5. lactic;
6. department of frozen products, which are purchased in case of inaccessibility or the winter period.

And it's all! It’s hard to imagine what costs you will avoid if you don’t buy sauces and pastries, pastries and delicacies.

Listing the best foods for a healthy diet

It is worth writing out your favorites from it and filling the storage places in the kitchen with them. Cross out those that you don't like, that cause you heartburn / allergies / indigestion, and are related to the unloved.

Complex carbohydrates enter the body from:

• millet;
• buckwheat;
• brown (brown) rice;
• long-cooked oatmeal;
• quinoa (pseudo-grain);
• bulgur (durum wheat groats);
• durum wheat pasta (durum or spelled);
• whole peas (they also contain protein);
• chickpeas (also a protein source);
• beans (with protein);
• green lentils (protein included).

The body is replenished with fiber with the help of:

• fresh herbs (parsley and cilantro, dill and basil);
• cabbage (white and red cabbage, cauliflower and Brussels sprouts, savoy cabbage and broccoli, as well as kohlrabi);
• lettuce (leafy and watercress, iceberg and romano, lettuce and cabbage);
• bulbous (onions - white and red, shallots and leeks, garlic);
• root vegetables (carrots and radishes, radishes and daikons, turnips and beets, celery and parsnips, rutabagas and horseradish);
• nightshades (tomatoes, peppers, eggplants);
• pumpkin (pumpkin and squash, vegetable marrow and cucumber), including sweet varieties (watermelon, melon);
• dessert vegetables (artichoke, asparagus, rhubarb);
• algae (nori);
• pome fruits (apples, pears, quince);
• stone fruits (apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
• berries (raspberries, strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, lingonberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
• sub- and tropical fruits (kiwi, lychee, passionfruit, persimmon, pineapple, banana, coconut, papaya, dogwood, figs, grapes, mulberry, pomegranate, dates, olive);
• citrus fruits (orange, lemon, grapefruit, lime, tangerine).

Fats enter the body from:

• unrefined oils (sunflower, olive, linseed);
• dried not roasted nuts (almonds, cashews, hazelnuts, walnuts, pine nuts);
• avocado.

The body is saturated with protein from:

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

Compatibility of products

Food compatibility is sometimes a more important component of proper nutrition. Antagonist components, when ingested at the same time, can turn into poison. When composing your diet, you should follow these tips:

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

All the advice is fundamental to a separate diet, which is extremely beneficial for the body. Correct assimilation of food prevents unwanted sensations. This lays the foundation for enhancing immunity and rejuvenation.