Proper and balanced nutrition. Proper balanced nutrition. Sample SP menu for a week to maintain weight at the same level

Means balance. Its main purpose is to maintain the balance of useful and nutritious substances in the body.

Balanced diet- a program with an emphasis on natural healthy food. It should be consumed in the following ratio: proteins - 25-35%, fats - 25-35%, carbohydrates - 30-50%.

The main rule is to remove from the menu all products that are harmful to health. This list includes non-natural products with chemical additives, preservatives, synthetic fats (margarine). Also avoid fatty foods and those that contain a lot of sugar. What foods to leave in the diet? Choose natural ingredients - fruits, vegetables, cereals, eggs, legumes, nuts, berries, honey, dried fruits, lean meats, poultry, fish, seafood, etc.

Proper balanced nutrition helps to reduce the load on the digestive tract, cleanse the body of toxins and toxins and preserve youth for a long time.

Balanced nutrition and diet are different concepts. Diets are often used by those who want to lose weight. Often they are also used by another category of people suffering from diabetes, pancreatitis, gastritis or hypertension. This means that they need a certain diet, and not all foods are allowed for them to eat. Those who want to lose weight sometimes get so excited that they go on a hunger strike and severely limit their diet. This subsequently leads to health problems. With a balanced diet, the story is different - it involves the inclusion in the diet of a variety of ingredients to maintain proteins, fats and carbohydrates in the required amount and regular meals. This approach helps to always stay at a comfortable weight.

Why is a balanced diet necessary?

The body always needs a large amount of energy, which it receives along with all the nutrients from the main source - food. Balanced nutrition means maintaining health, vitality and activity.

The body is designed in such a way that it needs proteins, fats, carbohydrates, vitamins and minerals. To maintain balance, all of them must come in certain ratios that will help to deliver all the necessary substances to their destination in a timely manner and ensure its proper functioning.

According to a Performance Food Dietitian, a person with moderate physical activity should receive nutrients every day in the following proportions: 1 unit of proteins and fats = 4.5 units of carbohydrates. With the help of such proportions, you will be able to satisfy the energy needs of the body as much as possible.

General rules for a balanced diet

The ratio of products should be distributed as follows:

• proteins account for about 10-20%, with 60% related to animal proteins, that is, those found in fish, meat, poultry and milk, and 40% to vegetable (legumes, cereals, nuts, vegetables and fruits ). The ratio depends on the intensity of physical activity;
• approximately 20-30% are allocated to fats, 60% are vegetable fats, presented in the form of cereals, nuts and olive oil, and 40% are easily digestible animal fats, which are rich in fish and seafood;
• Approximately 60% is allocated to carbohydrates: 95% refers to complex carbohydrates, 5% to simple carbohydrates in the form of honey, fruits, nuts and dairy products.

Do not forget about maintaining the water-salt balance: drink about 2 liters of water per day (in the heat and during physical exertion - 2.5-3 liters) and consume salt in an amount of no more than 7 grams per day.

The above ingredients are best eaten in a certain period of time so that the body can better absorb and digest useful material. This will allow them not to be deposited in fat. If you balance your diet, you can achieve weight loss!

A balanced diet for weight loss for women involves limiting daily calories to 200 kcal. So you can get rid of 1-1.5 kg in 30 days without harm to health and stress.

Balanced menu for the week

Balancing the diet on your own can be difficult and not always enough time and knowledge. In such cases, the Performance food healthy food delivery service, whose programs are compiled by highly qualified nutritionists, becomes a lifesaver. To maintain weight and comply with the norms of proteins, fats and carbohydrates, the company has developed the “Balanced Nutrition - 2000 kcal” program. This could be your menu for the day:

1. Breakfast: mango, raspberry and coconut milk smoothies; cottage cheese pancakes with raisins and sour cream.
2. Lunch: pear slices with pomegranate seeds.
3. Lunch: radish and cucumber salad with sour cream and herbs; cream borscht.
4. Afternoon snack: marbled beef, stewed in tomato sauce with prunes; carrots and sweet potatoes baked with aromatic herbs.
5. Snack: tofu in a plum marinade.
6. Dinner: medallions of salmon fillet with aromatic herbs; salad mix.

Eat right, exercise regularly, and your health will always be on top. Isn't that the most important thing in life?

The name "balanced diet" comes from the word "balance" - balance. The basic principle of a balanced diet is to create the necessary balance of useful and nutritious substances in the body for its most efficient functioning and maximum care for beauty, youth and health. A balanced diet is a nutrition system based on the use of natural healthy food in necessary for the body quantities and the organization of the correct diet.

Therefore, the first rule of such nutrition is that all those foods that do not benefit the body or are harmful should be excluded from the diet. These are all non-natural products that have been made with chemical additives, preservatives, synthetic fats (eg margarine), artificial vegetable protein, and foods high in fat and sugar. Carefully read the labels of the products you buy, and if you see that they contain too many chemicals, discard these products. Eat only natural foods - vegetables, fruits, cereals, eggs, whole grain breads, legumes, low-fat natural dairy products, nuts, berries, honey, dried fruits, natural lean meats, poultry, fish and seafood, natural organ meats, vegetable and butter. These products are extremely useful for your body and it is from them that you should make up your daily menu of a balanced diet.

With a balanced diet, you will reduce the burden on digestion and other internal organs, cleanse your body of toxins and help it stay young and healthy for a long time.

Rules for compiling a balanced nutrition menu for a week

The foods that you should form your balanced diet for a week have been listed above. The preparation of the daily menu must obey several rules.

Rule one: balance proteins, fats and carbohydrates. Whatever your daily calorie intake, that number of calories must come from a strictly defined nutrient ratio. For a balanced diet, this ratio looks like this:

• carbohydrates: 60% of daily calories (of which 95% are complex carbohydrates, 5% are simple carbohydrates obtained from honey, fruits, nuts, dairy products);
• proteins: 10-20% - depending on the degree of physical activity (of which 60% are animal proteins obtained from fish, meat, poultry, eggs and milk; 40% are vegetable proteins found in nuts, cereals, legumes, fruits and vegetables);
• fats: 20-30% (of which 60% are vegetable fats found in cereals, nuts, oily vegetables and fruits, olive oil, etc., 40% are animals, and the most easily digestible animal fats are from fish and seafood, and meat fats are hard to digest by the body);
• liquid: at least 2 liters per day (in the hot season and when playing sports - up to 2.5-3 liters per day);
• salt: up to 7 g per day.

All these products with a balanced diet should be consumed in accordance with the time of day - this is how your body best absorbs and digests all the nutrients found in food, and nothing eaten is converted into fat.

The daily balanced nutrition scheme looks like this:

• breakfast: 40% of daily calories - proteins, complex and simple carbohydrates;
• second breakfast: proteins or carbohydrates within 100 kcal;
• lunch: 30% of daily calories - a liquid dish - for the first; protein food with a vegetable side dish - for the second; dessert - vegetables, fruits, fruit drinks or jelly, mousses;
• afternoon snack: proteins or carbohydrates within 150 kcal;
• Dinner: 20% of daily calories - mainly easily digestible proteins (eggs, fish, dairy products, vegetable proteins) and carbohydrates found in vegetables and fruits.

For weight loss, limit the calorie content of a balanced diet for every day by 200 kcal. So you can, without experiencing any discomfort and without harming your health, lose 1-1.5 kg per month.

Sample menu for a balanced diet for a week

In this sample balanced meal menu for a week, you are offered a choice of options for all meals. You can combine them, replace, replace and otherwise modify the menu depending on your desire, the main thing is to follow the basic principles of a balanced diet.

• 2 egg omelet with tomato, a slice of rye bread, tea with honey, 2 pcs. oatmeal cookies;
• omelet from 2 eggs and 50 g of cottage cheese, natural coffee with milk, 20 g of dark chocolate, waffles without filling or shortbread cookies (up to 50 g);
• oatmeal with dried apricots, prunes and nuts, a glass of kefir, bran bun;
• oatmeal with milk and honey green tea, an Apple;
• cottage cheese and carrot casserole with raisins, a glass of tea with a handful of nuts;
• 2 whole grain breads with cheese, tea or coffee with milk, banana;
• pancake with cottage cheese, orange or 2 tangerines, tea.

Lunch:

• apple or pear;
• a glass of kefir or yogurt;
• a fresh vegetable salad;
• whole grain bread, tea;
• 1 citrus and 100 g of kefir;
• 80 g lean ham;
• a handful of prunes or dried apricots.

• chicken noodle soup, vinaigrette, boiled trout;
• vegetable soup in chicken broth, baked chicken or turkey with herbs, boiled rice, apple or orange;
• lean cabbage soup, boiled beef, potatoes baked in their skins, green leafy salad with olive oil;
• low-fat borsch, turkey baked with olives and mushrooms, vegetable stew, fruit jelly;
• mushroom puree soup, cheese-baked fish with tomatoes, boiled carrot and corn salad dressed with lemon juice;
• chicken broth with croutons, beef stew with tomatoes and bell pepper, boiled buckwheat, berry juice;
• low-fat fish soup, vegetable casserole and minced meat under cheese and egg, orange.

Afternoon snack: second breakfast options.

Such a balanced nutrition menu for a week will provide the body with all the useful and nutrients it needs, vitamins, microelements; it is comfortable for digestion, which will not be slow to affect your well-being. It contains everything that your body needs, and all harmful products from this menu are excluded.

A balanced diet is not a diet, it is not limited in time. You can eat like this throughout your life - this is a healthy wholesome diet that will help you not only maintain your figure, but also prolong youth and take care of your health. For more effect combine a balanced diet with sports, an active lifestyle, keep a positive attitude, and soon you will forget about health problems and excess weight.

A balanced diet (or as it is also called - rational nutrition) does not require enormous efforts, and does not contain a lot of restrictions, unlike many diets. The most important thing in rational nutrition is the schedule and the inclusion of only nutritious foods in the menu.

A balanced diet directly depends on many indicators: on gender, on the type of activity, and even on the place where a person lives. But there are basic principles on which rational nutrition is built, capable of supporting human body in great shape.

Basic principles of a balanced diet

Energy consumption

The energy that is expended during the day must be compensated by the energy value of food. Energy consumption depends on the age, gender of a person and on his physical activity. So athletes or people engaged in heavy physical labor it is necessary to consume from 4000 to 5000 kcal. But for office workers no more than 2600 kcal. A lot also depends on age - after 50 years it decreases by 7% every ten years.

How to properly balance nutrition

The human body needs various substances on a daily basis. Each element has its own tasks and functions.

The body cannot be saturated with one and completely exclude another useful substance.

• Fats the most energy-rich substances in the body, they also have great plastic value, since they contain phospholipids, vitamins, and fatty acids.
• Squirrels - the basis of the entire building system of the body. Assistants in the synthesis of hormones, enzymes and vitamins.
• Carbohydrates - the main fuel for life. This also includes fiber, which has a main function in the absorption of food.
• Vitamins and minerals. How well the body as a whole will function depends on their number. But this does not mean that you need to quickly use everything that is described above. It is the ratio of all substances and trace elements that is very important for the body.

Remember! A balanced diet is not a diet, but a way of life!

In one day, the protein content in the plate should not exceed 15% (of which half are animal proteins, and the other half are vegetable proteins). You can calculate something like this - 1 g of protein should fall on 1 kg of weight. So, if you weigh 70 kg, then you should consume 70 g of proteins per day, of which 35 g of vegetable proteins (for example, mushrooms, pasta, rice) and 35 g of animal proteins (fish, cottage cheese, cheese, etc.) .

The amount of fat should be no more than 30% of the total diet.

If you divide 30% by types of fats, then the percentage looks like this:

• up to 10% - saturated acids;
• up to 15% - monounsaturated acids;
• up to 7% - polyunsaturated acids.

Saturated acids are found in large quantities in butter and hard margarines. Monounsaturated acids - in sunflower, soy, corn oil and fish, but peanut and olive oil sources of polyunsaturated fatty acids.

The share of carbohydrates accounts for no more than 70% of the total diet per day. Of these, the lion's share is given to complex carbohydrates and only up to 10% is given to simple carbohydrates, which are quickly digestible substances (these are sweets, sugar, jam, etc.).

Carbohydrates that are not digested include cellulose. Without fiber, the digestive system cannot function properly (this is bread and all kinds of it, cereals, potatoes, vegetables, fruits and nuts).

As a result, a rational balanced diet involves consuming no more than 80 g of protein, 80 g of fat and no more than 400 g of carbohydrates per day (of which about 40 g of simple carbohydrates, up to 24 g of fiber).

Eating mode

Another answer to the question of how to balance nutrition is how and when to eat.

1. As soon as you get up you need to drink 1 tbsp of warm water,
2. Breakfast after half an hour and preferably cereals,
3. Drink a glass of water before every meal
4. Don't drink food.

Ideally, you need to eat four times a day, without snacking! Each meal should be in 4 - 5 hours, but have dinner about three hours before bedtime.

Golden rules of a rationally balanced diet

• eat more fruits and vegetables. One apple a day removes all poisons and toxins from the body;
• eat at least 2 hours before training;
• after exercise, eat after 1 hour;
• animal protein should be consumed only at lunch and dinner, but not at bedtime;
• it is forbidden to eat both the first and second in a row;
• exclude fried foods from the diet;
• drink at least 1.5 liters of water per day. Don't drink before you go to bed!
• drink coffee and tea as little as possible, it is better to replace them with cocoa, chicory, natural juice, compote;
• do not use expired products;
• do not eat carbohydrates along with proteins (dumplings, meat with bread);
• it is advisable to forget about various sweet flour products, sweets, etc.;
• exclude fast food, various sodas, chips, mayonnaise, ketchup, various sauces, sausages, sausages, ice cream, chocolates from the menu.

The menu for a balanced diet should look like this:

• Breakfast: up to 25% carbohydrates, fiber and fats;
• Lunch: up to 35% carbohydrates and proteins
• Dinner: up to 25% proteins, fats and carbohydrates
• Before going to bed: drink 1 tbsp of kefir or curdled milk.

Sample menu for a balanced diet for a week

• For breakfast you can cook the following dishes: cottage cheese, various cereals with honey, 3 slices of cheese, scrambled eggs, cottage cheese casserole. They need to be divided into seven days. It is best to drink natural juices, coffee and green tea.
• For lunch cook fish (boiled or baked), lean meat or chicken broths, mushroom soup, spaghetti with herbs and tomatoes, cabbage soup, steamed cutlets, boiled potatoes or boiled beans. You can create a menu for yourself from the listed dishes for the week. You need to give preference to gray and black bread, but not more than 2 slices per meal.
• For dinner it is advisable to cook low-calorie dishes, such as stewed vegetables, green salad, boiled chicken meat, boiled fish, stew, sea ​​kale and seafood, carrot casserole. It is best to drink green tea.
• Before going to bed, you need to drink 1 st ryazhenka, kefir or yogurt.

In a balanced diet, you can include and fasting days. They will help normalize the digestive system. It is best to unload your body about once a week. On this day, you need to drink more water, you can only afford fruits and vegetables.

Remember, a rationally balanced diet is not a diet, it is a way of life that contributes to the normal functioning of all systems of our body.

Only a few who lose weight with the help of diets achieve their goal. At the same time, half of them, after switching to a normal diet, again gain the ill-fated kilograms, and even more. For some, weight loss results in poor health and health problems. However, all these complications can be avoided if you do not use diets, but a balanced diet. And to understand it is not so difficult as it might seem at first.

What it is

A balanced diet is a diet based on the optimal balance of substances necessary for the normal growth, development and functioning of the body. At the same time, it is fully satisfied daily requirement in energy, the correct proportions of BJU are observed, saturation with vitamins and microelements occurs. This allows you to maintain normal weight at any age.

With an increased BMI (what it is and how to determine the norm and deviations based on age, read), nutritionists and doctors advise not to go on diets, but to use a balanced diet that will allow you to lose weight without harm to health and without returning lost kilograms in the future.

The process of weight loss is launched due to a significant reduction in fat in the diet, a decrease in simple carbohydrates, the correct redistribution of BJU, and adherence to the meal schedule. As a result, metabolism normalizes and accelerates, the body stops storing reserves, and digestion improves. It takes no more than 1 kg per week, but it is these indicators that are considered optimal for losing weight without harm to health.

Theory of balanced nutrition

It was formulated at the end of the 19th century. A great contribution to its development was made by I.P. Pavlov, who described in detail the physiology digestive system. According to her, eating is a way to maintain a single and constant molecular balance in the body. Any expenses must be reimbursed by new food receipts.

The daily norm of consumption of vital substances, expressed in quantitative indicators, was established. They are influenced by physiological characteristics (age and gender), physical activity, climatic conditions and other factors. For more than 100 years of the existence of the theory, these data have been repeatedly revised.

On the this moment the statement of Academician of the Russian Academy of Medical Sciences A. A. Pokrovsky, who defined proper balanced nutrition as the optimal balance of all food components that best satisfy the physiological needs of the body, is relevant. And this applies not only to useful nutrients, but also to those waste products that are filtered and excreted by the liver and kidneys.

The daily requirement of an adult for substances and energy, according to the theory of balanced nutrition, is presented in the table below.

Most diets cannot provide this daily allowance for those who are losing weight. The result is health problems and rapid weight gain at the end of them.

Kinds

1. Rational balanced nutrition

It takes into account the characteristics of the food of different populations of people in accordance with their geographical location. For example, for northern peoples, it involves an emphasis on meat and fish, and for African tribes, on fruits and vegetables. For the former, the amount of fat consumed automatically increases, for the latter, a protein minimum is characteristic. Therefore, a plant-based diet for a Nanai (for example) will not only be useless, but also harmful. This factor must be taken into account when compiling a diet in order to reduce weight.

2. Functional balanced nutrition

This is a food with a healing effect, something like dietary supplements, but with a different status. As a rule, it undergoes lengthy clinical trials and is confirmed by relevant documentation. It is created on the basis of natural ingredients and is as close as possible to those products that nature offers. It can replace any meal. In particular, the most prominent representative in this niche is a brand that offers "smart" food for weight loss.

Formula

The most important concept in the theory of balanced nutrition is the ratio of BJU, i.e. in what proportion proteins, fats and carbohydrates should be present in a person's daily diet. The classical concept sets the norm at 1/1.2/4, although the second digit has recently been increasingly rounded to one. Other formulas are also suggested:

• 4/2/4 - experimental proportion, not yet scientifically confirmed;
• 2/1/2 - for knowledge workers;
• 2/2/5 - with intense physical exertion;
• 5/1/2 - universal formula for weight loss;
• 2.2/2/4.5 - for women;
• 3/2/5 - for men.

Using the formulas for calculating the daily ratio of BJU for your parameters, you can make a diet for weight loss without any harm to health.

Example. If you use the Mifflin-San Geor formula, for a 30-year-old man with a height of 180 cm, a weight of 90 kg and moderate activity, the optimal BJU ratio is 120/35.6/200 (in grams). You can see more detailed calculations of how these numbers turned out, as well as find out how to balance nutrition in order to lose weight.

The uniqueness of such nutrition is that absolutely everyone can practice it - both children and the elderly. Diets, in most cases, are contraindicated before 18 and after 55 years. For example, a teenage boy who is overweight will have to load up on protein and slightly limit carbohydrates. And for a woman after 60, when the problem of overweight should no longer be a problem, and only the preservation of health and prolongation of life should be a priority, it is necessary to observe the classical proportion (taking into account existing diseases and doctor's recommendations).

The variety of proportions indicates the mobility of this theory. It also has another valuable property. As energy sources, BJU are interchangeable for a short time.

Example. Normally, carbohydrates should be about 60 g for every 100 g of food, and proteins and fats should be about 20 g. organism, given the interchangeability of these substances. With a daily calorie content of 1,500 kcal, the ratio can be redistributed as follows:

Protein should make up the majority of the diet to maintain muscle mass and maintain carbohydrate metabolism. However, such a balance proper nutrition is considered seriously impaired and cannot last too long, otherwise at some point neither proteins nor fats will be able to cover the lack of carbohydrates, a lack of energy will be found, which will negatively affect not only the process of losing weight, but also health.

For this reason, a healthy balanced diet excludes diets as a way to lose weight. According to this theory, it is enough to reduce the daily calorie content and reduce the amount of food consumed, but not to violate the BJU ratio.

Basic principles

To create a balanced diet for weight loss, you need to follow certain rules.

BJU ratio

• 20% of daily calories;
• 60% of them are of animal origin, 40% are of vegetable origin.

• 20% of daily calories;
• 60% of them are of plant origin, 40% are of animal origin (better - easily digestible, contained in fish and seafood).

Carbohydrates:

• 60% of daily calories;
• 95% of them are complex, 5% are simple (what are the differences can be read in).

Meals

• Breakfast (40% of daily calories): proteins, simple and complex carbohydrates.
• Lunch (5%): proteins or complex carbohydrates.
• Lunch (30%): soup, protein with vegetable garnish, fruit drinks.
• Snack (5%): proteins or complex carbohydrates.
• Dinner (20%): easily digestible proteins and carbohydrates.

rules

1. A balanced diet involves 5-6 meals in small portions.
2. Under normal conditions, drink at least 2 liters of water. With active sports and in the heat - up to 3 liters.
3. The day starts with a glass warm water. It should be drunk before each meal (about half an hour before).
4. Drinks should not be taken with solid food. It is allowed to use them no earlier than half an hour.
5. Limit daily salt intake to 7 g.
6. Don't eat before bed. Have dinner about 3 hours before.
7. Limit in the diet, and over time completely eliminate such harmful products as sweets, pastries, fast food, chips, sauces, semi-finished products, meat by-products.
8. Remove frying from cooking methods.
9. For weight loss, it is enough to reduce the daily calorie content, but not to eliminate any of the components of the BJU from the diet.

If you are planning to lose weight without harm to health and want to achieve lasting results, you will have to follow these basics of a balanced diet.

The first nutritional pyramid was developed by American nutritionists at the Harvard School in 1992. In 2007, it was improved, received the status of a state program and was named MyPyramid.

I stage(bases of the pyramid)

For all:

• complex carbohydrates: bread, pasta, cereals, rice;
• vegetable fats: rapeseed, corn and sunflower oils;
• oranges, watermelon, beets.

For those who play sports and lose weight:

• wholemeal bread, unpolished rice, durum wheat pasta, buckwheat, pearl barley;
• vegetable fats: olive, linseed oils;
• tomatoes, bananas, apples.

Consumed at every meal.

Stage II:

• vegetable proteins: legumes, nuts, seeds;
• animal proteins: meat, eggs, fish, seafood.

Used twice a day.

Stage III:

• dairy products.

Used once a day.

IV stage(top of the pyramid):

• animal fats: red meat, butter, margarine;
• sweets: sugar, creams, sparkling water;
• bakery;
• alcohol.

Their use should be limited to a minimum.

Products for a balanced diet

Carbohydrates

• legumes;
• mushrooms;
• bitter chocolate;
• greenery;
• oats, millet;
• yogurt;
• cabbage, zucchini, peppers, tomatoes;
• kiwi, apples, tangerines, plums;
• nuts;
• bread;
• cranberry, cherry.

• fruit;
• nuts;
• dairy products.

Squirrels

Animals:

• a fish;
• seafood;
• beef, rabbit;
• chicken, turkey;
• eggs;
• milk.

Vegetable:

• nuts;
• cereals;
• legumes;
• fruit;
• mushrooms.

Fats

Vegetable:

• cereals;
• nuts;
• oily vegetables and fruits;
• cold-pressed oils: olive, linseed.

Animals:

• a fish;
• fish fat;
• seafood;
• eggs;
• meat.

Sample menu for the week

Recipes

Breakfast: baked cheesecakes

• 200 g of 3% cottage cheese;
• 1 egg;
• 20 g of honey;
• 4 dates;
• 100 g semolina;
• 50 g of peeled flour.

Take the cottage cheese with a fork, mix it with semolina. Crack an egg. Knead the resulting dough. Rinse, remove the pit and finely chop the dates. Pour into the bulk. Add melted honey. Mix everything thoroughly, form thickened small cakes, roll in flour. Line a baking sheet with parchment paper, place cheesecakes on it. Bake at 180°C for half an hour.

First for lunch: green cream soup

• 200 g broccoli;
• 100 g celery stalks;
• 100 g spinach;
• 50 g carrots;
• 1 liter of water;
• 2 processed cheese;
• greenery.

Peel and cut vegetables into small pieces. Boil until ready. Drain the water in which they boiled. Pour in new water, bring to a boil. Add cheeses. Keep on moderate heat for another 5 minutes. Cool and beat in a blender. Sprinkle with any chopped herbs.

Recipes for the most low-calorie and delicious soups for quick and effective weight loss can be found.

Second for lunch: vegetable stew with fish

• 200 g cod (you can take any fish of your choice);
• 150 g zucchini;
• 100 g of bell pepper;
• 50 g carrots;
• 150 g cauliflower;
• 50 ml of tomato paste;
• water (“by eye” to cover vegetables).

Put carrots on a coarse grater, zucchini and pepper - into cubes, cabbage - into small slices. Put all the vegetables in a thick-walled saucepan, add water, boil for about 15 minutes. Cut the cod fillet into arbitrary pieces, send to the stew. Keep covered over moderate heat for 40 minutes. Shortly before turning off, add pasta.

Dinner: omelette with vegetables

• 3 eggs;
• 1 tomato;
• 1 bell pepper;
• 1 onion;
• 50 ml 3% milk.

Cut the tomato into slices, pepper - into strips, onion - into half rings. Place on an oiled baking sheet. Whisk eggs with milk. Fill them with vegetables. Simmer in a preheated oven for 5-7 minutes.

Before choosing, try to organize a balanced diet and evaluate the benefits. Health benefits, sustainable weight loss and a varied diet - all this will allow you to feel great and look your best.

In order to have slim figure and a healthy look, no need to exhaust yourself with hunger. With a balanced diet, the figure itself will gradually return to normal.

You can build with pleasure and taste.

Strict diets give quick and short-term results, often hit different body systems, disrupting their work. A balanced diet, on the contrary, heals and gives positive results for many years.

What is a proper and healthy diet

indicators of correct and healthy eating is normal weight and good health. A healthy and proper diet is always:

• compliance of consumed calories with expended energy;
• providing the body with all the necessary macro- and microelements.

A balanced diet does not require large material costs. You can always pick up products that are typical for a given time of year and region, at affordable prices.

Important! The amount of fat for any person should not exceed 30% of the daily amount of food.

Be sure to check out:

Basics of the theory

A balanced diet involves full reception variety of products. This is breakfast, lunch, afternoon tea with dinner and 2-3 more snacks. In general, this is 5-6 meals per day.

In this case, you need to observe the harmony of the three golden components - proteins, fats and carbohydrates. It is necessary to choose the right products, take care of fortified nutrition, calculate the calorie content. And you should take into account your age, active load, gender, energy consumption, chronic illnesses.

What are the main principles for compiling a rational menu

There are many starting points for rational nutrition. Basic principles:

• eat fractionally, which will allow you to “disperse” your metabolism and get rid of a strong feeling of hunger;
• 15-20 minutes before meals, drink a glass of plain clean water, you can with lemon juice to improve digestion;
• do not drink food, you can drink water after a meal only after an hour;
• chew slowly and carefully each piece so that the brain has time to receive a satiety signal, so the amount eaten will be less;
• diversify the menu so that the body does not rebel and does not require more and more food;
• it's worth making your own every night correct menu for the coming day;
• refuse completely sausages, soda, mayonnaise, pickles and smoked meats, fried and fatty foods;
• impose restrictions on salt and sugar;
• replace alcohol with fresh homemade juices and compotes, lemonade and water;
• eat fruits and vegetables according to the season, at least two kilos per season;
• forbidden foods in the form of sweets can be eaten strictly until 12 noon, then you can’t;
• adhere to the meal schedule;
• do not starve and do not adhere to mono-diets;
• do not overeat and do not eat on the run;
• write down everything eaten in a day;
• when you want to eat, you need to drink water, perhaps the body asks for water;
• every day you need to do at least simple gymnastics and walk for at least 30 minutes.

It is better to replace sweets in the form of cakes and sweets with dried fruits, giving preference to dried apricots, raisins, and dates.

Important! A balanced diet is not a temporary diet, but a way of life. It contributes to the normal functioning of all body systems.

Contrary to popular belief that such food is expensive, not tasty and time-consuming, it does not require additional costs and time for preparation. And it's also very tasty.

Different types of products contain different substances, trace elements and vitamins, which is why a varied menu is important for a person.

What to consider to balance food

All food for the day should be conditionally divided into 4 parts. In percentage terms, the volume distribution looks like this:

• 25% eat for breakfast;
• 10-15% - for second breakfast;
• 40-45% - for dinner;
• 25% and no less - for dinner.

The share ratio of proteins, fats and carbohydrates in the standard form looks like 1:1:4.

To maintain health

With ideal weight and good health, the goal of a balanced diet is to maintain health. The ideal menu for this would be:

• in the morning - porridge with fruits, berries, honey, nuts, the total calorie content can reach 400 kcal;
• for lunch - meat with a side dish of vegetables or cereals, pasta from durum wheat;
• eat light foods - vegetables and protein foods.

A snack can be a handful of nuts, a slice of cheese, yogurt, a cup of fresh vegetable salad, fruit.

Interesting! The principles of a balanced diet were described in his writings by Academician I.P. Pavlov. According to his writings, food maintains a single and constant molecular balance in the body. If a failure occurs, you need to replenish the harmony with a balanced diet.

For weight loss

Losing extra pounds is not easy, you need to take into account many individual characteristics: body type, age, gender, physical activity. In the average form, it is believed that for a woman it is necessary to consume no more than 1200-1300 kcal per day, for men - 1500-1800 kcal.

So that the feeling of hunger does not interfere with focusing on achieving the goal, you should:

• have breakfast with carbohydrate food (as a side dish - pasta, potatoes) or eat porridge;
• refuse smoked meats and pickles;
• do not completely give up sweets, but eat until 12 noon;
• eat varied;
• drink up to 2 liters of water per day;
• eat protein food.

You can not starve, it will lead to stress and breakdown. It is necessary to eat, but do not forget about calories: 1200-1300 kcal and no more. And don't eat 4 hours before bed. One day a week should be unloading. This means that you can eat fruits and vegetables, drink water, unsweetened tea and coffee. You can also eat only apples or cucumbers. Who likes watermelon is also an option. At the same time, for effective and painless weight loss, the weekly menu for men and women should be based precisely on the accepted calorie intake.

For sports

Active athletes need more energy. This means that calorie consumption per day can reach 2000-2200 for women and 2500 for men. To maintain and grow muscle mass, it is necessary that proteins and carbohydrates be approximately equal. Breakfast should always consist of proteins and carbohydrates, and fat can be no more than 20%. Athletes need it less than ordinary people. From fats, you need to choose the right ones - red fish, nuts, avocados, seeds. Don't forget about water balance, drink at least 1.5-2 liters of water.

Examples of the right selection of dishes for every day

Nutritionists agree that during the week any person needs to eat meat, fish, milk, vegetables and fruits in all variations, nuts. One example of how to properly balance your diet is the food pyramid. Its obvious advantage is the ability to use any type of product from each group in the daily menu recipes, focusing on your own taste preferences.

And normal weight.

There is a formula for determining the body mass index, by which you can calculate your ideal weight. It is simple: you need to divide the weight by the square of height in meters. A score between 19 and 25 is considered ideal.

If the weight is not ideal, you need to adjust the diet. But by reducing calories, you can not break the ratio of proteins, fats and carbohydrates. Otherwise, the lack of macronutrients will result in negative consequences, which include fatigue, irritability, and the return of kilograms during a breakdown. That is why it is important that our food is not only healthy and nutritious, but also balanced.

Doctor against strict diets. He sees a return to ideal form in a balanced diet with enough minerals and vitamins. Reduce calories and increase activity. And the menu should be dominated by protein and vegetable products..

Pierre Dukan, famous nutritionist

He believes that in order not to harm health, you need to lose weight by 4 kilograms per month and no more. And satisfaction in life and in food - two components of health - alone cannot bring success. Pierre Dukan often visits Russia, he is called the "meat nutritionist" because he advises to focus on protein foods. He himself does not eat meat, prefers fish. And he recommends that those who do not like meat eat fish - this is also protein.

Lidia Ionova, nutritionist and sports doctor, medical psychologist

Recommends to draw up your correct individual diet only in conjunction with a doctor. As she says, if one system helped a friend or colleague, this does not mean that it will help you too. The individual characteristics of the organism greatly influence the perception of a particular nutrition system. You can not choose the perfect option for the whole family, look for the best for everyone.

Main conclusions

The right menu can be healthy and tasty at the same time. A balanced composition of macro and macro elements will allow you to slowly return to normal weight and maintain this result for a long time. And most importantly, keep healthy.