What foods are considered healthy nutrition? A complete list of all products for proper nutrition. Dairy products - a means of improving health

It is vitally important for all people to improve their own nutrition - after all, our beauty and health depend on it. And lack of health directly affects the entire quality of life, including the material sphere - a person spends a lot on medicines, misses work, and is on sick leave. What kind of success and career can we talk about in this case? List of products for proper nutrition — necessary element happy life.

But, unfortunately, the majority of people living today do not eat what they need. In the diet ordinary person It turns out that some substances are in excess, while others are not enough. This imbalance over time results in illnesses, colds, and chronic serious malfunctions of the body.

Previously, this was not particularly talked about for one simple reason - nutrition a few decades ago was very different from what it is today. There weren’t so many artificial components in the products: all kinds of antioxidants, flavors, preservatives and other chemicals. Now, when you buy a package of semi-finished product in a store, you no longer know what is hidden there, behind the beautiful sticker.

Therefore, it is better to learn the principles of proper nutrition in advance and follow them than to spend the second half of your life working for a pharmacy and medications. Moreover, proper nutrition will also help you avoid gaining excess weight - and this is also an important factor. After all, obesity is now becoming relevant even for children - more and more children, especially school age, become unnaturally fat, and in high school most of the girls already have the build and shape of adult aunties. These are all the consequences of hormonal nutrition and poor food choices. Let's consider in the article what we should eat and what foods to choose.

How to start eating right

It’s very easy to start eating right - you just need to gradually replace harmful products useful, pushing out everything unnecessary from your table and from the refrigerator. After all, the list of prohibited foods with proper nutrition is quite simple. For example, to start, replace fatty meat with lean veal. Give up sausages and sausages, replacing them with, say, fish. Sweet confectionery try to consume less and gradually replace them natural honey, dried fruits and nuts. So in a few months you can completely get rid of all food waste in your diet and finally stop harming your body. Thus, create your own list of products for proper nutrition.

Useful material

Let's look at exactly what substances we need to get from our daily food intake.:

Drink water

Drinking clean water is essential for proper nutrition. Not juices, lemonades or coffee, but water. Water cleanses all systems in the body, removes waste and waste, poisons and toxins, and promotes renewal of the body. Without sufficient and regular supply of water to the body, it is almost impossible to lose weight, as well as get rid of some serious diseases.

Weekly grocery list for proper nutrition

Let's consider what foods we should eat in order to be healthy, beautiful and feel good.

Meat is healthy, but only if it is not too fatty. It is worth eating turkey, chicken (except legs), veal and lean beef. It is also advisable to purchase meat at the market - so less likely that it will be injected with hormones and dyes. Meat contains a lot of iron and protein. Both are necessary components for human strength and health.

Sausage and frankfurters should not be classified as meat - if these products contain meat, it is only in the form of extremely low-quality raw materials. Often, ground bones and hooves are used for this, which, when dissolved by chemicals, give the sausage a gelatinous, delicate consistency.

You should definitely eat fish. For proper nutrition, marine varieties are preferable. These are pollock, cod, pink salmon, tuna, mackerel and others. river fish It is better not to use it - it is very often infected with tapeworms.

You should definitely eat salmon fish regularly - it contains a lot of Omega-3 acids, which protect the body from depression, premature aging and cancer.

IN smoked fish or highly salted fish there is little useful left, but lightly salted fish - salmon or herring - can be useful to the body. It is also useful to steam fish or skewer it over coals.

The body definitely needs animal fats, but only in limited quantities. For example, scientists have proven that 5 grams of real butter per day is an excellent prevention of tuberculosis.

The yolk contains cholesterol that is beneficial for the brain - it can only be absorbed if the egg is raw. Boiled and cooked eggs provide very little benefit and are generally a difficult food for the stomach. Egg white it is practically useless - it is so poorly structured that the human body digests it with great difficulty, spending a lot of precious energy on it.

A list of prohibited foods with proper nutrition is preferable fermented milk products, especially unsweetened. All yoghurts that have a six-month shelf life, like sweet cheeses and curds, will not bring any benefit to the body. This product can be considered exclusively as a dessert. You should definitely eat natural cottage cheese, cheese and sour cream.

A storehouse of useful substances. Vegetables can be used in almost any form, after washing them first, of course. Particularly useful raw vegetables- all benefits are preserved in their original form.

Also great products for maintaining health. Give preference to seasonal fruits.

What not to eat

We’ve figured out what you can eat, now we’ll find out what the list of prohibited foods is with proper nutrition and how to help restore your health by cleansing the body.

A completely empty, unhealthy food product. Nourishing - yes, but fried potatoes full of fat, empty carbohydrates, starch - and nothing healthy. Therefore, using a frying pan with potatoes can only do harm, and certainly not help your body. This also applies to the now popular French fries. It is fried in previously used low-quality fat. Hence the weight and cancer, And chronic colds- all from the consumption of carcinogenic oil.

Despite the fact that these flour products belong to the component Mediterranean diet, we have to admit that there is no more benefit from them than from potatoes. But at least there’s less harm. But solely because pasta is fried less often. If you really love pasta and noodles, then buy only hard varieties - group A, not B. And do not mix them with meat when cooking. It is better to combine pasta with seafood or vegetables, such as tomatoes.

Despite its cheapness and popularity in our country, a person cannot get anything useful from this cereal. Boiled rice in the body turns into sticky mucus, which clogs organs and systems. After some time, this mucus leaves the body in the form of snot and colds. There is nothing healthy in polished white rice - all the benefits natural plant remained in the husk.

Pork with a layer of fat, especially when fried, should be avoided first. Regular use such meat leads to excess weight gain, cancer, diabetes mellitus and many other irreversible consequences. In addition, it is now almost impossible to get normal pork, not grown on hormones, in urban conditions. If you have, of course, friends in farming who raise meat for themselves, you can buy from them - there is a possibility that the animal was raised without hormonal feed. But the meat that is sold in stores and supermarkets is almost all infused with hormones.

Nowadays, fast food is an integral part of the everyday working life of a city dweller. Sushi, pizza, shawarma, hamburger - you can buy everything on the street, eat on the go and run further on errands. All this, of course, is convenient, but such nutrition leads to deterioration of health. There will be at least stomach problems in the near future. And this is not to mention the long term. After all, all these dishes were prepared under unknown conditions, from what and using what products - perhaps expired ones. Yes, even if they are made from the freshest products, the end result is still terribly harmful and is definitely not suitable for proper nutrition.

Unfortunately, all confectionery and baked goods are now made using cheap palm fats, as well as margarine. Both are not just unhelpful, but downright harmful.

Product compatibility

Let's look at the simple and basic principles of correct and good nutrition.

• Better less, but more often, than vice versa. With fractional meals, it is easier for the stomach to process incoming foods.
• Be sure to have variety in your diet. To lose weight, you shouldn’t rush from one diet to another. The body needs all the substances; you cannot give up something for a long time without harming the body.
• You cannot combine proteins and carbohydrates in a water meal - this is perhaps the basic law of proper nutrition. You cannot eat potatoes with meat, fish with pasta, or scrambled eggs with sausage. Products from different categories are not compatible. Protein doesn’t go well with anything at all, only with vegetables and herbs.

In general, if you stick to the basic simple ones for a long time known rules By eating well and not eating fast food, you can improve your health, restore strength and even look prettier. After all, nothing decorates like excellent health.

Many of us understand the value healthy image life. Especially if the question concerns weight loss and improvement ]]> products for proper nutrition should be consumed, systematized and reg ]]>

General principles of healthy eating

To live long and happily, you need to eat right, ensure a balance of calories, water, fats and salt. This approach is relevant in all cases, whether for weight loss or weight gain (excessive thinness also requires correction through a balanced diet).

Self-discipline

Take it as a habit:

• get rid of sympathy for fast foods (they contain too few natural ingredients, often use waste frying fats with carcinogens, GMO mayonnaise, synthetic flavors and taste enhancers);
• make a list of foods for proper nutrition in advance for at least a week;
• Drink water regularly and as often as possible (drink at least 1.5-2 liters per day) pure form, that is, in addition to soups and juices);
• Minimize salt consumption; any food for proper nutrition can be eaten unsalted. Natural taste the product will become even brighter and clearer. Believe me, this can and should be achieved, the only question is the formation of new habits;

Attention! Salt deposits on the walls blood vessels, and also complicates water exchange. Both lead to metabolic disorders, the development of hypertension and atherosclerosis.

• do not eat late in the day (closer to night, the body adjusts to falling asleep, even if you are a “night owl” - you go to bed late and get up late);
• reduce the size of your portions (at least a little), and if it’s difficult and you’re clearly not getting enough, switch to fractional meals. The interval between meals should be at least 2 hours.
• give up “fast” carbohydrates - cookies, cakes, sweets, waffles, various sweet crisps;
• preference should be given plant foods, especially fresh vegetables and fruits that have not been heat treatment. To lose weight, it is extremely important that the body is intensively cleansed of waste and toxins, and dietary fiber (fiber) ideally copes with this task;
• Make sure you consume fewer calories than you expend. As a result, accumulated overweight will begin to be consumed - energy will be broken down from reserves, and not from new food entering the body. Your weight loss process will noticeably intensify;
• get rid of bad habits, smoking and alcohol are ardent opponents of a healthy lifestyle;
• At first, do not try to get carried away with all the theories at once - separate nutrition, vegetarianism, veganism, raw food diet. Any sudden changes will bring stress to the body, so avoid harsh radical measures.

Observation and analysis

What needs to be done to facilitate the process:

• carefully monitor the results of your weight loss - keep a notebook where you will make any changes;
• purchase a food calorie table (it can be found on the Internet, just use reliable web resources with a good reputation);
• act systematically, not sporadically.

Attention! Remember that 1-2-time measures do not bring visible results. The effectiveness of weight loss measures can only be judged if new system nutrition is practiced for at least 3-4 weeks.

Control and statistics will help you identify those products that are not suitable for you due to individual reasons. Conversely, it is advisable to promote the most successful solutions in the future. It would be useful:

• Check your blood pressure and weight at least once a week;
• track the strength of appetite, feeling of hunger, saturation threshold, analyze the quality of sleep;
• before the start of the experiment and at the end of it, take general analysis blood - you will be pleasantly surprised by the difference towards improvement.

Set of products for weight loss

Each food item has a number of features, but in general it makes sense to group products according to related characteristics to make it easier and more convenient to understand their general properties.

Cereals and legumes

What are the benefits of grain crops? They contain complex carbohydrates and a number of vitamins (A, I E, group B). The breakdown of carbohydrates produces energy, through which the body becomes active.

• brown and brown rice;
• whole wheat;
• buckwheat;
• millet;
• barley grits;
• oats;

Attention! Whole or at least ground oats are much healthier than rolled oats (processing oat grains removes the valuable shell).

• beans;
• peas;
• lentils;
• beans.

Fats

Fats must be supplied to the body - without them, metabolic processes will be disrupted, and cells will not receive important microelements. But just eat fat-containing foods not of animal origin, but of plant origin:

• unrefined sunflower oil, olive, flaxseed, corn and others;

Attention! Avoid buying refined and especially so-called deodorized oil. Its benefits are neutralized during processing.

• avocado;
• unroasted nuts - pine, walnuts, groundnuts, hazelnuts, cashew almonds;
• sunflower seeds (also not heat-treated - just dry the seeds, but under no circumstances fry them).

Fruits, vegetables, greens

No fruits and vegetables on good results weight loss cannot be expected. The fact is that fruit and vegetable products consist of a large percentage of fiber, which is also called dietary fiber. With their help, the intestines are cleaned, even in the most ancient warehouses. Thanks to this, the body gets rid of toxins, blood circulation and digestive function improves.

Some details:

• grapefruit - powerfully burns fat, and also lowers insulin and, as a result, leads to a weakening of appetite;
• ginger - enhances metabolism, stimulates digestion, removes toxins and waste, strengthens nervous system And hormonal background(which is very important for normalizing weight);
• dill, parsley, cilantro, green salad - powerful tools for getting rid of excess weight, rich in vitamins and plant acids;
• figs - quickly satisfies hunger, improves digestive function, moreover, contains few calories, despite the fact that it is very sweet;
• zucchini, cucumbers, eggplant, celery, cauliflower and Brussels sprouts - although they are consumed boiled, they are indispensable for ensuring good intestinal function;
• chicory - improves digestion, normalizes blood sugar levels, strengthens the immune system;
• green tea - promotes the breakdown of fats and bad cholesterol;
• apples and pears - help satiate, low in calories, rich in pectin;

Attention! Throughout the day, consume at least 300-350 g vegetable fiber. The bigger, the better. Try to ensure that the lion's share of this amount goes to raw food.

Fermented milk

Try to give up sour cream and milk - both whole country milk (it contains too much fat and casein, which make it difficult for the stomach to function) and store-bought milk (most often this is a half-synthesized product, useless or even harmful).

Instead, lean on such “sour milk” as:

• kefir;
• cottage cheese;
• yoghurts;
• lightly salted cheeses;
• serum.

Their benefits are as follows:

• protect the microflora of everything gastrointestinal tract;
• neutralize putrefactive bacteria;
• improve digestion and intestinal motility.

Meat, fish, seafood

Restrictions on meat mainly concern fatty varieties- pork, beef, lamb are undesirable. Preferred:

• rabbit meat;
• turkey meat;
• chicken (especially white meat - breast);
• veal.

Any fish is suitable, it is advisable to alternate and diversify the fish products you eat. Pay attention to such types of fish as:

• herring;
• flounder;
• pollock;
• perch;

Contrary to prejudice, this fish is by no means the food of the “poor and deprived.” On the contrary, it is extremely useful - low calorie content, rich in phosphorus, no cholesterol.

Red fish should also be in the diet:

• salmon;
• trout;
• pink salmon;
• tuna;
• loach;
• salmon.

It contains a lot of fish oil (Omega 3 - essential substance to strengthen the circulatory system).

The following seafood products are unprecedentedly useful:

• mussels;
• shrimps;
• seaweed;
• squid.

In deep-sea conditions, underwater inhabitants accumulate a lot of silicon, phosphorus and other elements, without which the construction and rejuvenation of cells human body would be ineffective.

As you can see, organizing proper nutrition and starting to lose weight is a completely solvable task. There would be a desire, as well as an understanding of the mechanisms of food digestion by your body. Also remember about additional measures, which will enhance the effect. These include sports, oxygen baths, and a positive attitude.

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Effective weight loss

Victoria Vysotskaya especially for website

List dietary products- this is already one step towards your goal, which will help you eat right and not experience any discomfort. So, what dietary foods should be on your table?

What foods should be in the refrigerator for proper nutrition?

Tasty and healthy diet table- This is not a myth at all, but a reality. Today, you don’t have to be on a mono-diet to lose excess weight. The healthy and tasty selection of products is so diverse that you can create your own menu based on your preferences. So what are they like? necessary products for proper nutrition?

1. Meat products. Add to list healthy products, of course, meat is included. Unfortunately, plant protein does not contain everything necessary for the body amino acids that are contained in animal protein, so meat must be on your table.

   Here we are talking about the most dietary and useful varieties meat: chicken, turkey, rabbit, veal, lean beef.

   These are the foods that are best to always have in your refrigerator to quickly prepare dinner, especially since chicken and turkey, for example, cook quite quickly. A great way is to keep several already boiled chicken breasts in a refrigerator. So, by supplementing the meat with vegetables, you will get an excellent dinner or lunch.

2. Fish and seafood. PP products for weight loss cannot do without fish and seafood. First of all, fish is a source healthy fats, secondly, fish is considered Lenten dish and contains great amount squirrel.
   
   What you need to pay attention to: salmon, trout, salmon, pink salmon, tuna, halibut, hake, pike perch, lobster, shrimp.
   
   
3. It is impossible to imagine a list of dietary products without dairy products. When we talk about milk and supplements, first of all we mean dietary dairy products , which are low in fat, but at the same time extremely beneficial for our health.

   What you should always have in your refrigerator: kefir, natural yogurt, cottage cheese, cheese, yogurt, fermented baked milk.

   People often try to buy fermented milk products labeled 0%-1% fat, trying to cut down on the number of calories they consume. However, we categorically do not recommend eating completely low-fat foods, since they contain many different synthetic additives and stabilizers, and even trans fats. Moreover, such products do not help satiate our body in any way, and sometimes even cause an even greater feeling of hunger. Try to choose an average percentage of fat content, for example, cottage cheese - 5%-9% fat content, natural yogurt - 3.2%-4% fat content, kefir - 2.5% fat content.

   You can choose from cheeses: feta (5%-15%), ricotta (13%), low-fat Oltermani cheese (16%-17%), mozzarella (23%), chechil (5%-10%). In general, it is believed that the usual fat content of cheese is from 40% to 50%, light - from 20% to 30%, low-fat - less than 20%.
   
   

4. Eggs come in mandatory list dietary products. True, here it is better not to overuse the yolks, but to focus on the whites.
5. Vegetables and greens. It’s hard to imagine PP products for weight loss without a rich variety of greens and vegetables.
   
   The choice here is truly huge: cabbage (white cabbage, red broccoli, cauliflower, Brussels sprouts, Savoy sprouts, kohlrabi, Peking cabbage, Chinese cabbage, kale), peppers, tomatoes, carrots, eggplants, beets, celery, cucumbers, onions and garlic, radishes, radishes , turnip, pumpkin, zucchini, asparagus, atrishok, dill, parsley, squash, green peas.

   Also, one should not forget about huge selection greens, which can be eaten without any twinges of conscience due to their extremely low calorie content. Here are the top most popular types of lettuce: romaine, arugula, spinach, lettuce, iceberg, frisee, batavia, sorrel.
   
   Let your refrigerator have as many vegetables and herbs as possible, then there is a risk of eating junk food will be reduced to a minimum.

6. Fruits and berries. Make sure that there are always fruits and berries in your refrigerator, then the temptation to eat sweets will be much less!

   What to look for: apples, grapefruits, oranges, pineapples, avocados, mangoes, kiwis, bananas, peaches, grapes.

   Some fruits contain quite a large glycemic index, for example, bananas and grapes, but this is not a reason to exclude these fruits from your diet.

   Let’s not forget about berries, which are good to eat as snacks (this is especially convenient if you eat by the hour and take snacks with you), as well as dessert!

   The choice of berries is huge: blueberries, blueberries, cherries, sweet cherries, strawberries, blackberries, raspberries, cranberries, lingonberries, currants.
   
   

7. Proper nutrition products are, of course, cereals. Carbohydrates contained in cereals are considered slow, which means that the body will spend more time absorbing them, and you will not feel hungry for a long time.

   The top best cereals look like this: buckwheat, oats, quinoa, brown rice, barley.

   These cereals contain a lot of fiber, and buckwheat and quinoa are leaders in protein content. Try to alternate the use of these cereals in your diet. Cereals not only perfectly satisfy hunger, but also have positive action to the functioning of the gastrointestinal tract, improve peristalsis of the body. Speaking of oats, it should be noted that we are not talking about rolled oats, which have been heavily processed and have lost their beneficial nutrients. Choose oats, or at least whole-ground oat flakes!

8. Legumes are definitely included in the set of products.

   Include all types of beans in your diet (white, red, black, pinto, green bean, moon-shaped and others), peas, chickpeas, lentils, soybeans, peanuts.

9. Whole grain bread can be safely included in the list of dietary products. This bread is different increased content fiber and lower calorie content compared to regular white bread. You can also add various low-calorie cereal breads to your diet, which are convenient to use as a snack. The main thing when choosing such bread is to carefully study the label and make sure that the composition actually contains wholemeal flour.
   
   
10. When choosing pasta, also pay attention to what types of wheat they are made from. PP allows the consumption of pasta made from durum wheat, which is a slow carbohydrate.
11. Dried fruits. Dried fruits will also help you eat properly; they can be used to safely replace sweets and confectionery.
    
    Here is a list of the healthiest dried fruits: dried apricots, figs, prunes, raisins, dates, dried apples and pears.
12. Nuts and seeds. Products for pp are rich in vitamins and useful substances nuts and seeds.

    Here pay attention to: almonds, cashews, Walnut, chia seeds, pine nuts, flax seeds, sesame seeds, macadamia, pumpkin seeds, Brazil nuts.

    Seeds and nuts are good to use when dressing salads; they will not only give the dish a more refined taste, but also make the dish healthier!

    

Prohibited foods for PP

As you already know, proper nutrition is not based on strict prohibitions and restrictions, however, if you want to lose weight and improve your health, then the list of foods prohibited on the pp will help you with this. What products are we talking about?

1. Fatty meats: pork, lamb
2. Sausages
3. Cheese with a high percentage of fat content - 60%-70% fat content: blue, processed, Camembert, hard varieties.
4. Pasta not made from durum wheat
5. Bakery products made from white flour
6. Confectionery: cakes, pastries
7. Ready-made breakfast cereals
8. Instant soups and purees, vermicelli instant cooking
9. Canned food and semi-finished products
10. Instant oat flakes
11. Mayonnaise and other white sauces
12. Chips, croutons
13. Chocolate bars

What can you drink at the PP

It is extremely important not to forget about the drinking regime at the point. The basic rule of pp is to drink enough clean water. But besides water, you can also safely include the following drinks in your diet:

1. Herbal teas
2. Fruit teas
3. Green tea
4. Fresh juice
5. Fruit drinks without added sugar
6. Natural lemonade
7. Coffee (do not overdo it)

Example of a grocery basket for a week

The PP basket for the week, first of all, depends on your preferences and income. Let's look at an approximate basic grocery basket for a week on a lower budget:

• Chicken fillet 1 kg - about 250 rubles
• Fermented milk products (kefir, cottage cheese (600 grams) - about 260 rubles

The total budget for pp products for the week was 1,460 rubles.

If we add more expensive products to our weekly grocery basket, the price will, of course, change.

• Turkey fillet (700 grams) - about 350 rubles
• Trout steak (2 pcs.) - 560 rubles
• Vegetables (carrots, beets, cucumbers, fresh cabbage, cucumbers, champignons, greens) - about 500 rubles
• Eggs 10 pieces - about 60 rubles
• Fruits (apples, oranges) - about 200 rubles
• Fermented milk products (kefir, cottage cheese 2 packs, ricotta cheese, mozzarella) - about 460 rubles
• A pack of buckwheat and barley groats, pack oatmeal coarse grind - about 160 rubles
• Whole grain Borodino bread - about 30 rubles
• Avocado 2 pcs. - about 260 rubles.

In total, the grocery budget for the week increased to 2,610 rubles.

This way, you yourself can influence your grocery basket and its budget by planning your menu.

Frequently asked questions on PP

1. Dietary foods rich in protein are....
   There are a huge number of products. First of all, this is, of course, meat, eggs, dairy products and others.
2. What foods contain dietary fiber?
   Fiber is found in vegetables and fruits, legumes and cereals.
3. What can you eat at the checkpoint?
   A healthy snack on PP includes fruits, dried fruits, natural yogurt, nuts and seeds.
4. What can you have for dinner with PP?
   For dinner, you can choose two options: slow carbohydrates + vegetables and greens or protein + vegetables and greens.
5. What can you eat at night with PP?
   If you feel hungry, then before bed it is better to consume fermented milk products, for example, a glass of kefir or natural yogurt. You can eat some vegetables.
6. Is PP possible without dairy products?
   Maybe. Not all people can consume dairy products due to lactose intolerance. A dairy-free diet is recommended for such people, but fortunately, there are many products that can replace milk and allow you to eat healthy. (here is a link to vegan ones, there are milk and cheese substitutes)
7. What kind of soups are available at PP?
   At PP you will have to forget about fatty and rich broths. Give preference to light ones vegetable soups, they perfectly satisfy hunger and contain a minimum of calories.
8. What seasonings and sauces can be used on PP?
   Seasonings and sauces tend to provoke appetite, so it is better to avoid them on the PP. Plus, sauces and condiments contain a lot of empty calories.
9. What sweets are available at the PP?
   Your best sweets are dried fruits, fruits and berries, honey and dark chocolate.
10. Until how long can you eat fruit on the PP?
    Fruits are best consumed in the first half of the day. Ideally for breakfast or lunch.

Table of permitted products for PP

To make it easier for you to determine Is it possible to sell certain products on pp, we offer you a table created based on the most frequently asked questions losing weight.

As you can see for yourself, the list of dietary products on the PP looks quite impressive and makes it easy to create a menu for weight loss that will be varied and healthy. Be sure to save this list to your bookmarks and share with your friends.— who knows, maybe they will want to join you! If you already adhere to pp, then feel free to share your weekly grocery basket set, perhaps your advice will help someone lose extra pounds and improve their nutrition!

is a list of bland, tasteless, “boring” foods that are consumed by those who have health problems. But in the 21st century everything more people begins to take a different position. A healthy diet today is a way to maintain youth and prolong life without depriving yourself of small gastronomic pleasures. Moreover, without much damage to the family budget. We will provide a list of products with which you can adjust your diet in better side and improve quality of life.

Ecological purity is at the core

First you need to understand what criteria the food used for food must meet. Its origin, type of processing and many other factors play an important role. Let's list the main ones.

Firstly, it is desirable that the products are organic. Ideally, everything that a person consumes as food should be grown without the use of pesticides - chemicals plant protection. Most often, this scheme is used in small personal farmsteads, and it can be difficult for residents of megacities to find such products. There are several options:

• find a store of environmentally friendly products in your city (since 2015, there are more and more such outlets throughout the country);
• purchase at markets from sellers who trade in small volumes (if the area of ​​farmland is large, then the likelihood of using chemicals is higher);
• go shopping outside the city, to dachas and nearby villages;
• start running your own farm and growing organic products.

Thus, maintaining the biological “purity” of food is difficult, but possible. But, even if none of the listed options are suitable, there is another way to protect yourself and your family from unnecessary chemicals. To do this, you need to buy a special device that determines the residual amount of nitrates in food. That’s what it’s called: nitrate tester. This gadget has its drawbacks, as it determines the total salt content in fresh vegetables and fruits.

However, inflated indicators can become a reason for reflection and eventual refusal to purchase a suspicious product.

In any case, if you adhere to the principles of proper nutrition, do not forget about folk wisdom. It allows you to reduce the residual content of pesticides in fresh produce. To do this, fill the pan warm water and add a tablespoon apple cider vinegar and a tablespoon of soda. Soak vegetables or fruits for half an hour. Rinse thoroughly under running water and dry.

What does a “healthy” meal consist of?

So, we figured out how to protect ourselves from pesticide products. Now you need to understand exactly what substances are needed by a person who decides to eat for the benefit of his health and longevity. Everything has already been invented by nature itself:

• fiber – promotes better digestion;
• proteins, fats, carbohydrates are the main sources of energy and “building materials” for our cells;
• vitamins are “responsible” for immunity and appearance humans, participate in the metabolic processes of the body and the normal functioning of internal organs;
• minerals – participate in the “construction” of all tissues, water metabolism, enzymatic processes, maintain an optimal level of electrostatic voltage in organs.

In addition to the listed components, products healthy eating contain important organic acids (for example, oxalic, citric, succinic), tannins, flavonoids and many other “benefits”.

Groups of products that will make your life better

Now let's move on to specific examples. Products for proper nutrition are divided into several groups. And each of them has its own advantages:

• cereals: wheat, rye, oats;
• cereals: buckwheat, corn, rice, barley, millet, quinoa;
• legumes: soybeans, peas, chickpeas, beans, lentils;
• raw vegetables: tomatoes, cucumbers, carrots, sweet peppers, onions;
• processed vegetables: cauliflower, potatoes, beets, zucchini, eggplants;
• fruits: apples, pears, bananas, kiwis, citrus fruits, peaches, plums;
• berries: strawberries, raspberries, black and red currants, mulberries, cranberries, rowan;
• nuts: walnuts, almonds, cashews, peanuts, pine;
• mushrooms: champignons, oyster mushrooms, honey mushrooms, truffles;
• vegetable oil: sunflower, olive, flaxseed, corn.

In addition, your diet can (and should!) include pasta made from durum wheat, seaweed, honey, pumpkin seeds and fresh herbs, herbs and spices in limited quantities.

As you can see, healthy diet very extensive and tasty. This is not even a diet, but a varied table that can bring not only benefits, but also gastronomic pleasure.

Separate means useful

It is very important not only to eat the listed foods, but also to do it correctly. It is known that representatives of one group often do not combine with others, causing gastrointestinal problems. Therefore, it is very important to know the principles and use them when creating your menu.

In fact, there are only six rules. And your task is to remember each one!

• Starch and acids should be kept separate. Therefore, bread should not be combined with fresh tomatoes, and bananas - with oranges.
• We place proteins and carbohydrates “in the corners”. Porridge and mushrooms, pasta and nuts are incompatible.
• We eat starch and sugar in different time. Thus, pies with jam, cookies with jam are evil!
• Protein and sour are “enemies”. Nuts and mushrooms are not “friendly” with citrus fruits and fresh tomatoes.
• It is recommended to take only one type of protein food at a time. No tofu cheese with mushrooms or nuts with legumes!
• And one more prohibition: different carbohydrate products cannot be combined. That is, the classic combination of “potatoes or pasta with bread” is taboo.

We drink a lot and correctly

Plays an important role in healthy eating drinking regime. After all, if you don’t provide it, you may never achieve the desired result. And, as is known, it lies in general health and rejuvenation of the body.

The most important rule is to drink more clean water. More precisely, at least two liters per day. If you play sports, the amount you drink should be even greater. Of course, this amount must be divided into several doses (about 10).

In addition, it is recommended to consume hibiscus throughout the day, herbal infusions, freshly squeezed fruit juices, fruit drinks and uzvars. With decoctions from medicinal plants you should be more careful. Some of them are not recommended for certain diseases or states.

Harmful products – a definite “no”

And now - to the most important thing. What is absolutely not allowed in the diet of people who decide to take the path of healthy eating? You probably already know the answer... But you still need to be reminded about these “enemies”. This is who we declare taboo to:

• fast food;
• overcooked;
• smoked;
• oversalted;
• refined sugar;
• soda;
• alcohol.

Moreover, the refusal must be unequivocal, without the slightest concession. Only by completely eliminating all of the above foods from your diet can you achieve positive results.

Menu for those in the know

And finally, let's imagine an approximate daily menu a person who took as a basis his. The nuances can be varied, but it is advisable to leave the principles of separate nutrition unchanged. So:

• breakfast: oatmeal on the water, 2 kiwis;
• second breakfast: a small handful of any nuts or a mixture of them;
• lunch: pea soup with potatoes and fresh herbs, a couple of slices of whole grain bread;
• afternoon snack: fruit salad (apple, banana, strawberry);
• dinner: stewed vegetables (zucchini, eggplant, tomatoes);
• between meals – water, a cup herbal tea, wild pear uzvar.

Before going to bed, if you suddenly feel hungry, drink lemon balm tea with a spoonful of high-quality honey. On the one hand, this will become a source of “healthy” calories, on the other hand, it will not cause overeating. Thirdly, this is an ideal symbiosis of products to get into a relaxing mood.

...Thus, a healthy diet is easy, tasty and healthy. The main thing is to keep a list handy the right products, think positively and lead correct image life. And then positive results won't keep you waiting!

A healthy human diet is impossible without foods for proper nutrition. Proper nutrition. What is it like? What is the meaning of the concept of “foods for proper nutrition”? How to correctly create a diet that best meets the body's requirements?

Proper nutrition: food for health

First, you should establish the truth of the phrase “proper nutrition”, what products it consists of and in what volumes they should be consumed, as well as what methods of preparation. Proper nutrition is the systematicity and integrity of the formation of nutrition that saturates the body nutrients and energy calorie content.

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

Unwanted Products

• All fried food. In this case, frying methods are taken into account. As a result, minor frying in olive oil will cause less harm than the same process carried out using animal fats.
• Sweet carbonated drinks and drinks based on dry mixtures are excluded.
• Sausages and semi-cooked products, smoked meat and fish, canned food.
• Fermented milk products with fat content exceeding the recommended level, desserts made from cottage cheese, yoghurts containing fruit.
• Mostly confectionery products.
• Snack products – chips and nuts, crackers, etc.
• Products in which the presence of dyes and all kinds of preservatives is off the charts.
• Chocolate bars, milk chocolates with and without filling.
• Meat of fatty categories.
• Animal fats.
• All fast food dishes are from restaurants and require quick preparation.
• Alcohol in any form.
• Pastries and bread.

Table of foods that should be avoided if possible

This applies to:

• Root vegetables, such as potatoes and their sweet representative, sweet potatoes. As a result of giving up potatoes, the intestines are deprived of stagnation, and the stomach does not feel heaviness.
• Flour products, including pasta made from durum flour.
• Instant cereals or those that do not require cooking, because they contain a huge presence of starch/gluten.
• Of bread. White and rye, multigrain contains unwanted yeast. The 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 foods, which are purchased in case of low availability or winter.

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

Listing the best foods for proper nutrition

It’s worth writing out your favorites from it and filling them with storage spaces in the kitchen. You should cross out those that you don’t like, those that cause you heartburn / allergies / indigestion, and those that are unloved.

Complex carbohydrates enter the body from:

• millet;
• buckwheat;
• brown (brown) rice;
• long-cooked oatmeal;
• quinoa (pseudo-grain);
• bulgura (cereals made from durum wheat);
• durum wheat pasta (durum or spelled);
• whole peas (they also contain protein);
• chickpeas (also a source of protein);
• beans (with protein);
• green lentils (including protein).

The body is replenished with fiber through:

• fresh herbs (parsley and cilantro, dill and basil);
• cabbage (white and red cabbage, cauliflower and Brussels sprouts, savoy and broccoli, as well as kohlrabi);
• lettuce (leaf and watercress, iceberg and romaine, lettuce and cabbage);
• bulbous (onions - white and red, shallots and leeks, garlic);
• root vegetables (carrots and radishes, radishes and daikon, turnips and beets, celery and parsnips, rutabaga and horseradish);
• nightshades (tomatoes, peppers, eggplants);
• pumpkin (pumpkin and squash, zucchini and cucumber), including sweet varieties (watermelon, melon);
• dessert vegetables (artichoke, asparagus, rhubarb);
• seaweed (nori);
• pome fruits (apples, pears, quinces);
• 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, passion fruit, persimmon, pineapple, banana, coconut, papaya, dogwood, figs, grapes, mulberries, pomegranates, dates, olives);
• citrus fruits (orange, lemon, grapefruit, lime, tangerine).

Fats enter the body from:

• unrefined oils (sunflower, olive, flaxseed);
• dried, unroasted nuts (almonds, cashews, hazelnuts, walnuts, pine);
• avocado.

The body gets its 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 (best stored for up to 10 days);
• fermented milk products from whole milk (natural yoghurts, cottage cheese, kefir products);
• protein powders with a low carbohydrate component.

Product compatibility

The combination of foods sometimes seems to be a more important component of proper nutrition. Antagonist components that enter the body simultaneously can turn into poison. When planning your diet, you should follow these tips:

• Fruits, as they cannot be combined with other foods, should be eaten separately. Their rapid absorption allows them to be eaten 1 hour before breakfast, lunch, and dinner.
• You should not eat 2 different proteins at once: fish and milk, fish and eggs.
• A combination of foods rich in proteins and carbohydrates is also considered undesirable. Therefore, cheese, eggs, meat and nuts are prohibited from being eaten along with potatoes, bread and cereals.
• A wonderful combination of fats and cabbage. She can slow down education gastric juice due to exposure to fats.
• Products with a predominance of carbohydrates. And these are potatoes, bread, beans, peas, etc. They should not be used with vegetables and sour products.
• There is no need to eat food at the same time, rich in fats, with protein dishes. This is, for example, sour cream and eggs, vegetable oils and cheese, meat and butter, others.
• Starch should enter the body at a time in limited quantities. And it’s better to eat potatoes and porridge without bread.
• A lot of milk is not healthy because it interferes with the formation of gastric juice and promotes fermentation.
• It is very good if green vegetables become dominant in any dish. Then there will be no problems with the production of gastric juice.
• Do not overuse the amount of oil or acid in salads. This will cause slow protein absorption.

All advice is fundamental in separate meals, extremely beneficial for the body. Proper digestion of food prevents the occurrence of unwanted sensations. This lays the foundation for increased immunity and rejuvenation.