Balanced diet for the health of the body. Balanced diet: a ready-made menu for a week for women. Pierre Dukan, famous nutritionist

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 years, when the problem of overweight should no longer be a problem, and only maintaining health and prolonging 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 maintenance of carbohydrate metabolism. However, such a balance from the point of view of proper nutrition is considered seriously disturbed 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 and on 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.

The first thing that forms the basis of a healthy lifestyle is proper nutrition. That is, a balanced nutrition scheme based on several principles: regular supply of the body with a “full package” of nutrients and vitamins, a mandatory diet and taking into account the person’s age.

What you need to know about proper nutrition, and how to make a menu?

What is proper nutrition?

In order to control your weight and create a proper nutrition scheme, it is important to navigate the products that appear in our refrigerator, and timely eliminate the excess and throw in the right. And the main guideline is the content of nutrients and the absence of additives, GMOs, etc.

Essential Nutrients, necessary for the body:

• Squirrels. Or, as nutritionists say, proteins. They are needed for metabolism, building new cells, youthful skin and normal functioning. nervous system. Where are they taken from? From eggs, meat with fish and cottage cheese. Also nuts and legumes. The most digestible proteins are from fish/meat and dairy products. The daily norm of protein is about 110 g.
• Fats. They are the most powerful source of energy, a "mix" of lecithin, fatty acids, vitamins A, E, B, etc. Where do they get it from? From vegetable oils, animal fats, fish with meat, milk and eggs. The need for fats is satisfied exclusively through a combination of vegetable fats with animals. The daily norm of fats is about 130 g, of which 30 percent are vegetable fats, and 70 percent are animal fats.
• Carbohydrates . Also a source of energy necessary for the full exchange of fats with proteins. When combined with proteins, carbohydrates provide the formation of certain enzymes, hormones, etc. The daily norm of carbohydrates is about 450 g.
• Cellulose . It is a complex carbohydrate. Needed to enhance intestinal motility, remove cholesterol and toxins, protect the body from "pollution". Where do they take it from? From wheat bran, vegetables with fruits.
• vitamins. They are needed for the normal operation of all body systems: 1 - fat-soluble (A, K, E and D); 2 - water-soluble (group B, C).

List of products for proper and balanced nutrition in the table

As you know, proper nutrition implies its balance, usefulness and easy digestibility. And in order to correctly compose a menu, you need to know how many calories a particular product contains.

Calorie content without alcoholic beverages :

Calorie content of mushrooms:

• White: fresh - 32 kcal, dried - 277 kcal
• Chanterelles: fresh - 22 kcal, dried - 268 kcal
• Fresh butternuts - 12 kcal
• Fresh mushrooms - 25 kcal
• Boletus mushrooms: fresh - 30 kcal, dried - 231 kcal
• Fresh champignons - 29 kcal

Calorie caviar:

• Kety (granular) - 250 kcal
• Sturgeon (granular) - 201 kcal
• Pollock (breakthrough) - 127 kcal

Calorie content of cereals:

Calorie content of sausages:

• Doctoral - 257 kcal
• Dairy - 243 kcal
• Servelat s / c - 453 kcal
• Salami - 576 kcal
• Sausages: beef - 215 kcal, pork - 330 kcal
• Sausages: beef - 229 kcal, pork - 284 kcal

Caloric content of fats, oils:

• Melted pork fat - 882 kcal
• Mayonnaise 67% - 624 kcal
• Cream margarine - 746 kcal
• Vegetable oil: linseed - 898 kcal, olive - 898 kcal, sunflower - 899 kcal
• 82.5% - 747 kcal, ghee - 885 kcal

Calorie content of dairy products:

Meat/poultry calories:

Calorie content of vegetables:

Calories in dried fruits and nuts:

• Nuts: peanuts - 555 kcal, walnuts - 662 kcal, cashews - 647 kcal, almonds - 643 kcal, pistachios - 555 kcal, hazelnuts - 701 kcal
• Dried fruits: raisins - 285 kcal, dried apricots - 270 kcal, dates - 277 kcal, prunes - 262 kcal, dried apples - 275 kcal
• Seeds: sunflower - 582 kcal

Calories in fish and seafood:

Calorie sweets:

Calories in berries/fruits:

Calorie flour products:

• Bagels / bagels - 342 kcal
• Bun - 261 kcal
• Lavash - 239 kcal
• Drying - 335 kcal
• Rye bread - 210 kcal, wheat - 246 kcal
• Wheat crackers - 327 kcal

Egg calories

• Omelette - 181 kcal
• Chicken eggs - 153 kcal, quail - 170 kcal, duck - 176 kcal, ostrich - 118 kcal

How to make a menu of proper and balanced nutrition for every day - examples for a day, week, month

Approximate menu for each adult who is tuned to a healthy lifestyle (this diet can be supplemented and changed according to preferences, but taking into account the rules of a healthy diet):

Monday

Breakfast: weak tea + homemade cottage cheese (additives - prunes, dried apricots, raisins)

• At lunch: salad (vegetables + linseed oil) + a slice of black bread + a piece of beef (boil) + compote
• For dinner: vegetables (stew) + jelly

Between meals are allowed: drinking yogurt, up to 1.5 liters of water, orange, almonds (no more than 50 g), pomegranate juice.

Tuesday

• Breakfast: porridge (additives - honey, grated apple or berries) + semi-sweet herbal tea + 3-4 slices of cheese
• At lunch: chicken broth with vegetables + a piece of baked (or steamed) light fish + yeast-free bread
• For dinner: Greek salad + chicken (boil, at the reception - no more than 150 g)

During breaks are allowed: walnuts, up to 1.5 liters of water, apple and kefir.

Wednesday

In breaks: up to 1.5 liters of water, no more than 100 g of light cottage cheese, avocado.

Thursday

• In the morning – muesli with milk + semi-sweet tea + curd cheese
• At lunch: cream soup with spinach + paella + compote
• For dinner: tea + salmon (bake) with herbs + toast

In between: up to 1.5 liters of water, yogurt and ripe berries.

Friday

• For breakfast: oatmeal (add honey and crushed almonds) + tea with a slice of lemon
• At lunch: broth (chicken) + potatoes (boil) with 5 g of oil and herbs + compote
• For dinner: salad ( sea ​​kale and seafood) + bran bread + tea

In breaks: up to 1.5 liters of water, fruit cocktail.

Saturday

In breaks - up to 1.5 liters of water, dried apricots, 1 pomegranate

Sunday

• For breakfast: buckwheat with 5 g butter + milk
• At lunch: vegetable soup + bran bread + tomato + boiled fish
• For dinner: freshly squeezed juice + casserole (carrot)

In breaks: up to 1.5 liters of water, 1 grapefruit, no more than 50 g of hazelnuts.

Features of proper and balanced nutrition

The food we eat every day plays a big role in both health and figure. Exhausting diets and serious physical exercises are not needed, if the diet is balanced and the menu is carefully thought out.

True, the principles of healthy eating will be slightly different for an ordinary adult, for an athlete, a baby or a nursing mother.

Balanced and proper nutrition during pregnancy - the basics of nutrition for pregnant women

As is known, expectant mother have to eat for two. That is, the need for nutrients and vitamins increases exponentially.

The basic rules of healthy nutrition for the expectant mother:

The basics of proper and balanced nutrition and menus for the growth of children and adolescents

Given the intensive growth of toddlers and schoolchildren, hormonal changes, the development of all body systems and high activity, a healthy diet for children should include a full range of useful substances.

Basic principles of healthy nutrition for children:

Proper nutrition for muscle mass - the rules of a balanced diet for athletes

For people who are actively involved in sports, a healthy diet involves a serious increase in the diet of elements that help reduce body fat and build muscle mass.

Principles of healthy nutrition for athletes:

Dietitian advice on proper and balanced nutrition - where to start?

— Before fulfilling a cherished dream and moving on to healthy eating, you need to remember its main principles.

1 is the power mode. That is, always at the same time, and 4-5 times a day, in accordance with the schedule of work or study. You can't beat the mode!

2 - choice of products. In advance, make lists of products "under the ban" and lists of those that will be useful. Immediately - with calorie numbers. Start from these lists and from the number of calories needed for the day, making up the menu.

3 - make a menu at least a week in advance. This will save you both time and nerves.

4 - eat slowly. Not under the TV, but just slowly.

5 - clean drinking water constantly, at least 2 liters per day.

And don't back down - just keep going!

- It is considered very successful for the transition to a healthy diet ... an ordinary diary. In it, you first analyze what are the problems with your diet. Then study the calorie content of dishes and make lists healthy foods for the future menu.

Then you analyze your needs for calories and vitamins, the amount of proteins and carbohydrates, according to your lifestyle, age, thickness of the medical card, etc. Having found out all the points, you start compiling the menu. If you write it a month in advance, several problems will be solved at once.

And do not forget about the variety in nutrition. Take a look at recipe sites, you will be surprised how many dishes you can cook from ordinary vegetables.

- When planning the menu, it is important to consider the distribution of "energy" - 30 (morning), 50 (lunch) and 20 (dinner). That is, until 2 o'clock you need to eat the main meal. Because the evening is a time of rest. Including for the stomach.

1. There is definitely nothing for breakfast. better porridge. You can add a light omelette or an egg to it, or even a piece of boiled beef.
2. The second breakfast is something dairy or fruit.
3. For lunch, be sure to choose a dish with vegetables. We cook meat and fish without frying and tasty crusts.
4. In the afternoon we have a snack with kefir with cookies or with an apple.
5. And dinner (figuratively) we give to the enemy. That is, we eat a light salad and, for example, cottage cheese.

If it’s really hard at night, you can drink kefir or jelly. And one more thing: if your lights out is after 12 o'clock at night, then not eating after 6 is wrong. The body perceives such a hunger strike at 6 o'clock as a signal for the accumulation of fat. So set the diet, based on your daily routine.

In fact, a balanced diet is simple and available recommendations nutrition for every person. The foundation balanced menu- This is the right breakfast, lunch and dinner.

Breakfast, lunch and dinner should include healthy meals and products in which there will be a proportional amount of proteins, fats and carbohydrates. After all, a properly-designed diet energizes you for the whole day, gives you self-confidence and improves your mood. A balanced diet allows you to control weight and does not allow the deposition of excess subcutaneous fat.

Your menu should include healthy foods which contain vitamins, complex carbohydrates, animal proteins, and unsaturated fats. Healthy foods on your menu will allow the body to function well. Hair, nails, bones, skin, internal organs will be healthy thanks to a balanced diet. Treat the process of choosing products very carefully and responsibly. See the expiration date on the packages and boxes, as well as the storage conditions of food. Pay attention to the content of proteins, fats and carbohydrates, as well as calories.

You need to evaluate products not only by calorie content, but also by how much they contain certain nutrients. Quality is always more important than quantity. All week you need to eat right, of course you can make yourself 1 day as an exception and eat food that you love, but it is not healthy, but only 1 time per week, remember, no more. To help your stomach and to control weight, add vegetables and fruits to your menu for a week. Limit fruits in quantity, about 10-14 fruits per week, but unlimited vegetables per week, because they contain fiber and other useful substances.

A balanced diet includes the following foods. Rice, buckwheat, oatmeal, egg whites, chicken fillets, fish, seafood, vegetables, salads, lean meats, wholemeal bread, low-fat dairy products 0.5%, nuts, legumes. Keep track of the calorie content in the daily menu. For men and women who lead a normal lifestyle, you need to multiply the weight by 25-30 and get the approximate number of calories per day to maintain normal weight. For example, your weight is 55 kg, so you need to consume 1375-1650 Kcal per day in order to maintain weight and still feel good throughout the day. Everything is individual, if you have an active lifestyle, then it may be worth increasing the number of calories in your menu, but it happens that according to the formula above, you have a lot of calories and you start to gain weight, then feel free to cut the calorie content of your diet and look at your changes in the mirror.

The daily norm of the menu components is as follows:

• Proteins - 15-20%
• Fats - 15-25%
• Carbohydrates - 50-60%

If you play sports or lead an active lifestyle, then the ratio of proteins is about 30-40% of the daily calorie content.

A balanced diet is not only food, but also drinks. Water is needed every day for men and women, the norm is 1-2 liters, depending on the intensity of the day. Pure water has a beneficial effect on the skin, removes toxins from the body, and reduces the risk of heart disease. Don't let your body get dehydrated. After all, we are on average 60% water, surprisingly, but true. Therefore, it is very important to maintain the correct balance of water in the body. Carbonated drinks, coffee, strong and sweet tea are desirable to reduce in your menu.

It is necessary to teach the biological clock in our body to eat at the same time, every day, week after week. Then gastric juice will be produced in right time, in the right amount. The entire menu should be divided into 3-4 receptions. Tomorrow, lunch, dinner - must be dense, in no case is it tea with a bun. A full breakfast provides you with energy in the morning. Work and study are better for you, and your mood immediately rises when you are full. It is advisable to eat every 3-5 hours, depending on your timing. You can take containers of food prepared at home to work, so you provide the body with a full meal and save money on cafes. In the morning, try to consume 70% of the daily food intake, and in the afternoon, 30%. After all, during the day you move more and burn calories more actively, and in the evening, as a rule, many men and women spend at home and move less actively and consume few calories. Eat dinner no later than 3 hours before bedtime. At night, the stomach should rest, and not digest food and store it in fats. Try to get up from the table with a slight feeling of hunger so as not to gain extra pounds.

Menu for the week

Monday

• Breakfast - an omelette of 2-3 eggs, 1 glass of milk 0.5% fat with oatmeal cookies.
• Lunch - rice with lean meat, vegetable salad, tea with lemon without sugar.
• Dinner - vegetable stew with steamed fish, vinaigrette, jelly.

• Breakfast - oatmeal with fruits, 2% fat cottage cheese with low-fat sour cream, juice.
• Lunch - durum pasta with chicken fillet, cucumber, tomato, tea.
• Dinner - Baked fish, vegetable salad, fruit or vegetable juice.

• Breakfast - toast, low-fat cheese, milk 0.5%.
• Lunch - barley porridge with lean meat, banana or apple, vegetable juice.
• Dinner - carrot casserole, grapefruit,

• Breakfast - Cottage cheese 2% with raisins and pieces of fruit, milk 0.5%.
• Lunch - Buckwheat with lean meat, vegetable salad, green tea with lemon.
• Dinner - Stewed vegetables, fish fillet, jelly.

• Breakfast - oatmeal with pieces of fruit and honey, a couple of pieces of cheese, tea without sugar.
• Lunch - stewed potatoes with meat, cucumber, tomato, vegetable or fruit juice.
• Dinner - beans with fish, vegetable stew, tea without sugar.

• Breakfast - muesli with milk 0.5%, low-fat yogurt, juice.
• Lunch - borscht with greens, fish fillet steamed, bran bread.
• Dinner - vegetables (cucumber, tomato, radish, carrot), chicken soup, compote.

Sunday

• Breakfast - buckwheat porridge on milk 0.5%, 1 glass of milk with oatmeal cookies.
• Lunch - steamed fish, rice, vegetables, tea with lemon.
• Dinner - vinaigrette, mushroom soup with bran bread, compote.

We remind you that before eating 200 ml of water for 10-15 minutes, be sure to snack on fruits, vegetables, low-fat yogurt, vegetable juice and other light foods, 1 or 2 times a day, between main meals.

A balanced diet is an excellent solution for health and a great figure.

A balanced nutrition system is one of the few that does not require significant effort and restrictions. The main principle is to create a clear schedule for breakfast, lunch, dinner and use only energy-rich and nutritious foods.

The concept of "energy value of food" means useful calories (proteins, fats, carbohydrates, vitamins, minerals and other important enzymes), which, after assimilation, give the body the necessary energy for normal functioning. The system of a balanced diet not only improves the state of health in general, but also significantly contributes to losing weight or maintaining a normal weight.

Balanced menu

When compiling a menu for a balanced diet, four main factors should be considered:

The menu should include the most useful nutritious foods that contain all the necessary substances for the fruitful work of the whole organism. If there is a lack of proteins, fats, carbohydrates or vitamins, then this can lead to rashes, dry skin, brittleness, weakness of hair and nails, and malfunctions. internal organs etc. Therefore, you need to carefully select products. Labels, boxes, as well as special tables of caloric content and energy value of various foods can directly tell about their nutritional value.

The essence of compiling a balanced menu is not only in the quantity of food, but also in its quality. Foods should be judged by the density of their various nutrients, that is, how much benefit can be obtained from each calorie. That is why it is desirable to select foods with a high level of density for the diet. When getting rid of excess weight, it is worth enriching your menu with vegetables and fruits.

The most suitable foods for a balanced diet are various cereals, salads, vegetable dishes, fruits, lean meat and fish, low fat dairy products, nuts, beans, corn. When eating food, you need to monitor the calorie content of foods, since some can be eaten more, while others require less due to high calorie content. But this does not mean that it is necessary to completely abandon, for example, wine or chocolate, just eating less healthy foods is worth it in moderation or limited quantities.

The daily norm of nutrients should basically be in the following ratio:

Proteins - about 15%
fats - 20 - 25%
carbohydrates - 60 - 65%

Equally important with a balanced diet is the use of liquid in a certain amount, because water helps to tone the skin, remove toxins from the body, and also reduces the risk of heart disease. It is recommended that an adult drink an average of 1.5-2 liters of plain water per day to avoid dehydration. When compiling a daily diet, it is worth remembering the calorie content of tea, coffee, juice or sweet water.

It is advisable, if you follow a balanced diet, to drink about 1.7 liters of milk every week, but skimmed. It is preferable to consume milk rich in calcium. In order to preserve the moisture balance, in addition to ordinary water, you can also use mineral, green tea and various juices that do not contain sugar - but all these drinks must be taken into account when calculating the total daily portion of calories.

Meal time

The effectiveness of a balanced diet also depends on the meal schedule. The main key to success is to accustom yourself to divide your diet into three main meals: breakfast, lunch and dinner. At the same time, you need to paint the menu so that the morning and afternoon intake contains more calories, and the evening as little as possible. Because throughout the day human body works more actively, then the obtained substances will be able to be successfully assimilated and consumed, and at night a person rests, therefore all systems must also be kept calm, thus allowing the body to organize them without difficulty. It is advisable to have dinner 3 hours before bedtime.

Physical exercise

Calorie intake rates are directly related to the level of physical activity (low, moderate and high). That is, a balanced diet is closely related to the activity of the body, so you need to moderately consume valuable calories and spend more of them.

Energy costs as well as the energy value of the product are measured in calories. It is necessary to build on the indicator of 1200 kcal, since this is the minimum that is necessary for the basic expenses of the body and the maintenance of normal life. Therefore, the more a person moves, the more calories you need.

Basic rules for a balanced diet

1. 1 With a balanced diet, it is worth consuming as many calories as the body can spend per day.
2. 2 You need to eat well. That is, in an approximate ratio of nutrients 1: 1: 4, where the first two indicators are proteins and fats, and the last is carbohydrates.
3. 3 It is worth constantly changing the components of the diet, diversifying it, because in this way shortages are avoided different types useful substances.
4. 4 When losing weight, you should monitor weight fluctuations and use minimal amount calories. If the weight has returned to normal, then you can already afford to fully and variedly enjoy the benefits of a balanced diet.
5. 5 A balanced diet is based on the three traditional meals, but small snacks are allowed between breakfast and lunch, as well as lunch and dinner. Light additional meals will not interfere, but rather contribute to weight loss, if you do not go beyond the established daily calorie intake.
6. 6 Indigestible dietary fiber, which is called fiber, greatly contributes to the work of the gastrointestinal tract, and also cleanses it. These fibers are found in cereals, legumes, vegetables, products from whole grain, fruits and berries.
7. 7 Although fat is necessary for the body, its amounts should be kept to a minimum. Daily consumption of large amounts of fat can lead to atherosclerosis and coronary heart disease. Fried foods with a balanced diet should be replaced with baked or boiled.
8. 8 It is advisable to give up sugar to promote weight loss. Sweets can be replaced with fruits, while improving overall well-being, appearance and overall health.
9. 9 Eating too much salt can lead to hypertension because table salt is a source of sodium. Therefore, it is necessary to reduce the amount of salt in the diet. It is also preferable to use iodized salt.
10. 10 Of course, in most cases it is difficult for an adult to stop drinking alcoholic beverages. But it is worth limiting their amount when consumed and not turning alcohol into a permanent component of the daily diet. In addition to the fact that alcohol is high in calories, it excites appetite receptors, which will lead to a violation of the balanced nutrition system.

To maintain health and excellent physical shape, you need to eat right. helps to strengthen the immune system, improves the functioning of internal organs and improves mood. At any age, it is important to take care of your diet, this will help you stay healthy and beautiful. A balanced diet is a rational ratio of proteins, fats, carbohydrates, minerals and vitamins that a person needs per day. The goal is to create a balance of nutrients in the body that will fully meet the needs of a person. Unlike different diets balanced diet doesn't have a lot of restrictions. The main principles are the schedule and the use of only healthy food in a certain amount. When creating a meal schedule, gender, age, occupation and health status are taken into account.

It is worth completely abandoning alcohol, carbonated drinks, convenience foods, fatty and spicy foods. Sweets and fried foods can be eaten, but in limited quantities. The use of salt, sugar and spices should also be limited and minimized.

When purchasing food, carefully study the composition on the package. Do not buy products with chemical additives, preservatives and synthetic fats. Choose a product that does not contain GMOs, a lot of fat and sugar. Give preference to natural seafood, vegetables, dried fruits, legumes, honey, berries. These are the foods that should be part of your daily routine.

How to properly balance nutrition

A person needs a lot of nutrients every day. Each of them has a different task. Fats, proteins and carbohydrates are involved in the formation of new cells, provide metabolism and are a source of energy. Vitamins and minerals are essential for maintaining immunity and overall health.

You should eat no more than 15% of proteins per day (half of which are vegetable proteins, and the other half are animal proteins). For 1 kg of body weight, there is 1 g of protein. For clarity: a person weighing 80 kg needs to consume 80 g of protein per day. Of these, 40 g will be vegetable proteins (nuts, beans, rice) and 40 g animal proteins (cheese, fish, eggs).

Eat no more than 30% fat daily, of which 60% are vegetable fats ( olive oil, cereals, some vegetables), and 40% are animal fats (seafood, lean meat). Carbohydrates are given the main share of calories - 50-60%, of which 95% are complex carbohydrates (pasta, cereals) and 5% are simple carbohydrates (carrots, sweet pastries). Do not forget about the drinking regime. An adult needs up to two liters of clean water per day. In hot weather, this number increases.

For proper absorption, eat these foods according to the time of day. Then all the components will be absorbed and nothing will turn into fat.

Daily chart example:

1. Breakfast. The first meal contains 40% of calories.
2. Lunch. Snack on protein and carbohydrate foods within 100 kcal. For example, eat nuts with cottage cheese.
3. Lunch includes 30% calories. Be sure to eat a hot dish, a vegetable side dish with protein products and a dessert in the form of natural juice.
4. Afternoon snack: carbohydrates up to 150 kcal.
5. includes 20% calories. Meals should be easily digestible, combine carbohydrates and vegetable proteins.