An example of a balanced diet for a woman. Balanced nutrition - menu. Features of proper and balanced nutrition

Anna Koroleva

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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 do you need to know about proper nutrition, and how to create a menu?

What is proper nutrition?

To control your weight and create a proper nutrition plan, it is important to navigate the products that appear in our refrigerator, and promptly eliminate the excess and add what is needed. 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 of the nervous system. Where do they get them from? From eggs, meat with fish and cottage cheese. And also from nuts and legumes. The most digestible proteins come from fish/meat and dairy products. The daily protein requirement 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 and meat, milk and eggs. The need for fats is satisfied exclusively through a combination of vegetable fats and animal fats. The daily intake of fat 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 complete exchange of fats with proteins. By combining with proteins, carbohydrates ensure the formation of certain enzymes, hormones, etc. The daily intake of carbohydrates is about 450 g.
• Cellulose . It is a complex carbohydrate. Needed to enhance intestinal motility, remove cholesterol and toxins, and protect the body from “pollution.” Where do they get it from? From wheat bran, vegetables and fruits.
• Vitamins. They are needed for the normal functioning 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 means it is balanced, healthy and easily digestible. And in order to correctly create a menu, you need to know how many calories a particular product contains.

Calorie content of soft drinks:

Calorie content of mushrooms:

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

Calorie content of caviar:

• Chum salmon (grainy) – 250 kcal
• Sturgeon (grainy) – 201 kcal
• Pollock (punch) – 127 kcal

Calorie content of cereals:

Calorie content of sausages:

• Doctoral – 257 kcal
• Dairy – 243 kcal
• Cervelat s/k – 453 kcal
• Salami – 576 kcal
• Sausages: beef – 215 kcal, pork – 330 kcal
• Sausages: beef – 229 kcal, pork – 284 kcal

Calorie content of fats, oils:

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

Calorie content of dairy products:

Calorie content of meat/poultry:

Calorie content of vegetables:

Calorie content of 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: sultanas – 285 kcal, dried apricots – 270 kcal, dates – 277 kcal, prunes – 262 kcal, dried apples – 275 kcal
• Seeds: sunflower – 582 kcal

Calorie content of fish and seafood:

Calorie content of sweets:

Calorie content of berries/fruits:

Calorie content of flour products:

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

Calorie content of eggs

• Omelet – 181 kcal
• Chicken eggs – 153 kcal, quail – 170 kcal, duck – 176 kcal, ostrich – 118 kcal

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

An approximate menu for every adult committed to a healthy lifestyle (this diet can be supplemented and changed according to preferences, but taking into account the rules of healthy eating):

Monday

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

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

Between meals the following are acceptable: 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, for serving – no more than 150 g)

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

Wednesday

During 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: creamy soup with spinach + paella + compote
• For dinner: tea + salmon (bake) with herbs + toast

During breaks: up to 1.5 liters of water, yogurt and ripe berries.

Friday

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

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

Saturday

During 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 (carrots)

During 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 daily plays a big role in both health and figure. Exhausting diets and serious physical activity 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, an athlete, a baby or a nursing mother.

Balanced and proper nutrition during pregnancy - basic nutrition for pregnant women

As you know, the expectant mother has to eat “for two.” That is, the need for nutrients and vitamins increases manifold.

Basic rules of healthy eating for an expectant mother:

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

Taking into account the intensive growth of children and schoolchildren, hormonal changes, the development of all body systems and high activity, healthy nutrition for children should include a full range of useful substances.

Basic principles of healthy nutrition for children:

Proper nutrition for muscle mass - rules of balanced nutrition for athletes

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

Principles of healthy nutrition for athletes:

Advice from nutritionists on proper and balanced nutrition - where to start?

— Before you realize your cherished dream and switch 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 your work or study schedule. You can't break the regime!

2 – selection of products. Make lists of “forbidden” foods and lists of those that will be useful in advance. Immediately - with calorie numbers. Based on these lists and the amount of calories you need for the day when creating your menu.

3 – create a menu for at least a week in advance. This way you will save both time and nerves.

Today, most young married women are interested in mastering time management at home. Keeping up with everything, trying to run a household economically and at the same time remaining attractive is not an easy task. Every housewife knows how much time it takes to cook and run around supermarkets after work. By learning how to create a weekly menu for your family, you will immediately solve several problems: save time, money and get rid of unnecessary workload.

Organizing and planning your family diet helps you save time and money.

Planning a menu for several days will save you from having to decide every day what to cook for breakfast, lunch, and dinner. This approach to cooking has a number of advantages - saving time and money. At the same time, you will be able to fulfill a long-standing dream - to switch your household to a healthy diet.

Save time

Switching to purchasing products according to a list saves a lot of time. How does it usually happen? An inexperienced housewife makes spontaneous purchases, and then decides at home what can be prepared from it. In addition, he spends time searching for an interesting recipe on the Internet. As a result, we spend most of our free time near the stove.

You need to do everything the other way around. First, we create a weekly menu for the family with recipes, and then we buy the necessary products for it. This way you can prepare some meals ahead. You won't have to run to the supermarket again if you forgot to buy something in a hurry. Cooking will turn into a deliberate process. Thanks to this planning, you can arrange a more gentle work schedule in the kitchen.

Financial benefit

Spontaneous grocery shopping has another unpleasant side. Have you noticed that when you enter the store just to buy bread and dairy products, you take out a whole cart? And then it turns out that only part of the contents will be eaten. And the rest will deteriorate. After all, each product has its own expiration date.

Sometimes women, tired after a day of work, in the desire to cook something quickly, buy semi-finished products or all sorts of “goodies”. They are not cheap. And their health benefits are questionable. Such unplanned expenses always hit the family budget.

If you create a weekly menu for your family in advance and make purchases based on it, the savings will be significant. For example, a year of such a deliberate approach to expenses will allow you to save for a long-awaited vacation, which was previously not available due to lack of finances.

Balanced and healthy diet

Another important advantage in diet planning is the opportunity to create a more healthy menu for all family members and join in a healthy lifestyle. For those who want to lose excess weight, this is a must.

When creating a sample menu for the week, it is important to consider several factors

If there are only healthy foods in the refrigerator, then you will not have any opportunity to eat something that is not permissible.

A balanced menu for the week for the whole family is a chance to switch to a healthier diet. It will be easier for you to control the amount of food you eat. You will be able to plan your menu for the whole day so that your diet will become more varied. After a few months, you will notice that giving up chaotic eating will have a beneficial effect on your health and appearance.

Planning a weekly menu includes 3 key points:

• Selecting recipes suitable for a specific family. Based on the selected recipes, create a list of dishes. Here you can enter dishes that are especially popular among family members. Ideally, for everyone. If you're unlucky, you can cook your favorite dishes one at a time. You can choose the recipes you want to master. In order to save time, it is worth alternating complex dishes with simple ones that will take a minimum of time.
• Make a list of ingredients using ingredients.
• Decide on their quantity and the required amount. Take this list to the supermarket. It is worth timing this event to coincide with the time when there are promotions in stores. Under no circumstances change the list on the fly. Consistency is an important point in planning.

You can do it differently. Carry out preparatory work. For a month, write down every day all the products you purchased, their quantity, and cost. At the end of the month, analyze the information received. You will immediately notice which products were extra, where you spent more than you needed (spontaneous purchases). It will become clear to you how often you buy, for example, dairy products and cereals. Inspect the refrigerator, all kitchen cabinets, and take into account all remaining supplies that have not expired.

Once you get used to shopping from a list, you can adjust your entries over time.

Making a grocery list

After drawing up a menu plan, you need to make a list of products necessary for its preparation.

When creating a simple weekly menu for your family, focus on the tastes of your household. Family income also needs to be taken into account. The time of year plays an important factor in compiling the list: it is better to buy fruits and vegetables that are in season. If you want not only to save money, but also to accustom your household to a healthy lifestyle, then give preference to healthy products.

Your cart should contain:

• low fat fermented milk products;
• eggs;
• meat (preferably chicken or turkey);
• fatty sea fish, seafood;
• various cereals;
• vegetables, herbs, fruits, berries;
• spices, herbs;
• vegetable oil;
• whole wheat bread;
• nuts, dried apricots, raisins;
• low-calorie sweets, honey.

If holidays are planned or guests are planned, then you need to draw up an additional list of products.

Selecting a convenient menu form

Now on the Internet you can download various programs with a calorie calculator or recipes indicating the quantities of ingredients. Use them to save time. A ready-made menu for a week for a family can become decor for the kitchen if you decorate it like in a restaurant. More practical housewives will opt for an electronic menu or one written down in a diary. For ease of planning, it is worth combining the list of dishes with the recipe.

Each family has its own taste preferences. Therefore, we offer one of many options.

From the presented weekly home menu for the family, we will select several dishes that can be prepared in a matter of minutes.

Oat pancakes

Ingredients (for 1 serving) - 1 egg, 3 tbsp. spoons of oatmeal, 1 tbsp. spoon of sugar.

Preparation – Grind the flakes, add egg, sugar, beat with a mixer. Leave for 5-10 minutes to swell. Then fry as usual pancakes.

Champignon puree soup

Ingredients – 300 g champignons, 3 potatoes, 2 onions, 300 ml 20% cream, vegetable oil, salt, black pepper, ground nutmeg (optional).

Preparation – Boil the potatoes. Peel the onions, mushrooms, chop everything coarsely. Fry the onion until transparent, then add champignons and spices. Fry, stirring, until the mushrooms are ready. Combine boiled potatoes, a glass of potato broth, fried mushrooms with onions, and cream. Beat with a mixer. If the puree soup is too thick, add a little more potato broth.

A balanced diet implies proper consumption of proteins and slow carbohydrates, a small amount of fat and, of course, the mandatory presence of essential vitamins and minerals in the diet. No fasting should be allowed. The body must receive the amount of calories it needs to obtain daily energy. At the same time, 45% of the total diet should be carbohydrates, 30% complete proteins and only 25% fats (mainly of plant origin).

With a balanced diet, the emphasis should be on cereals and grain foods. This can be cereals, bran bread, pasta made from durum wheat, but not more than 200 grams per day. Be sure to include vegetables and fruits in your diet (about 5 cups per day), as well as lean meat and dairy products with low fat content, in an amount of 150 grams. Don't forget about fish, legumes and nuts. It is rare, but still allowed to include sweet, salty and fatty foods in the diet. Meals should be three or four meals a day. During this time, you will need to exclude all street food from your diet (shawarma, spring rolls, hot pies, breaded chicken).

1. In the morning before breakfast, drink 1-2 glasses of warm water
2. After 20-30 minutes, light breakfast: fruits, cereals, dried fruits
3. Drink water before every meal. More often the body lacks water than food. Don't drink at night.
4. Do not drink while eating. It is better to drink water an hour after eating
5. Eat often, in small portions
6. Break between meals 2-3 hours
7. Last snack 2-3 hours before bedtime. You can eat after 6
8. Eat at least 1 apple a day. Cleanses the body of toxins and wastes
9. Eat at least an hour before training
10. Eat animal proteins: white meat, fish, caviar, chicken
11. Eat plant proteins: peas, beans, nuts (cedar, walnuts, almonds), beans
12. Consume fats: dairy products, vegetable oils (olive, flaxseed, corn, cedar, soy, vegetable. Dress salads with various oils instead of mayonnaise.
13. Healthy carbohydrates: can be found in cereals, bread (the healthiest is mustard), pasta, cocoa, chicory, honey, kozinaki.
14. Minimize your consumption of baked goods
15. When you have a sweet tooth, you can eat fruit

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Menu for the week (budget option)

To understand the essence of a balanced diet, you can use a ready-made menu.

Recipes for maintaining a balanced diet

Healthy cheesecakes

• Cottage cheese 3% fat content 250 g
• Chicken egg 1 pc.
• Honey two teaspoons
• Dates 3 pcs.
• Semolina 60 g

Preparation:

1. Combine cottage cheese with semolina, egg and mix the resulting mass thoroughly.
2. Wash the dates, remove the pit from them and cut the dried fruits into small pieces, which are then added to the dough for cheesecakes.
3. At the end, honey is added and the mass is mixed again.
4. Pour a little flour onto a separate plate. Dense cakes are formed from the resulting dough, which are then laid out on a baking sheet previously covered with parchment paper. Cheese pancakes are baked for half an hour at 180 degrees.

Assorted vegetables with cod

• Cod fillet 200 g
• One medium sized zucchini
• Bell pepper 1 pc.
• Carrot 1 pc.
• Cauliflower 150 g
• Tomato paste 1 tbsp.

Preparation:

1. First you need to peel the carrots, grate them and place them in a preheated frying pan (it is better to use a deep-bottomed pan), which is generously greased with olive oil.
2. Peppers and zucchini are cut into pieces and also added to the frying pan.
3. Cauliflower is boiled in slightly salted water for about seven minutes, after which it is added to the rest of the vegetables.
4. At the very end, cod, cut into pieces, is added to the stew. And the whole mass is seasoned with a tablespoon of natural tomato paste.

Omelette with vegetables

Ingredients:

• Chicken eggs 3 pcs.
• Tomato 1 pc.
• Bell pepper 1 pc.
• Milk 50 ml

Preparation:

1. In a separate container, beat the eggs with milk and leave this mixture aside.
2. Heat a frying pan, lightly greased with sunflower oil, and lightly fry the pre-cut tomatoes and bell peppers in it.
3. When the vegetables are covered with a beautiful crust, they need to be filled with an egg-milk mixture.
4. The stove is turned off, the frying pan is covered with a lid, and the omelette simmers in this state for about nine minutes, after which it can be eaten.

Cream of broccoli soup

Ingredients:

• Carrot 1 pc.
• Potatoes 1 pc.
• Broccoli 300 g
• Processed cheese 30 g

Preparation:

1. Peeled potatoes and carrots are boiled in a saucepan with water, to which broccoli is added a little later.
2. When the vegetables are ready, the liquid is practically drained, and the processed cheese is added to the pan. The soup is cooked over low heat for another five minutes.
3. The finished soup is whipped with a blender. If it turns out too thick, you can dilute it a little with broth or cream.

Cottage cheese casserole

Ingredients:

• Cottage cheese with zero fat content 200 g
• Rye flour two tablespoons
• Chicken egg 1 pc.
• One medium sized banana

Contents:

Women want to have ideal shapes and a slim, toned body. What does that require? First of all, proper nutrition. If you want to lose weight and stay healthy at the same time, then your daily diet should be as thoughtful as possible. Let's look at the meaning of a balanced diet for weight loss by creating a weekly menu for women.

How to balance your diet?

We often hear from nutritionists and various nutrition specialists that the diet, first of all, must be balanced. But what does this mean? Balance is the ideal ratio between certain elements, in this case we mean macronutrients: proteins, fats and carbohydrates. As you lose, maintain, and gain weight, this ratio changes. If your goal is weight loss, then the average nutrient ratio should look like this: carbohydrates - about 3 g per 1 kg of body weight, fat - 1 g, and protein - about 2 g.

Remember! Each human body is different, so the amount of macronutrients will be different for each person. It depends on body weight, age, gender and other factors.

Basic rules of nutrition when losing weight

Principles of nutrition when losing weight:

1. Calorie content. When losing weight, it is very important to maintain at least a small calorie deficit, so the first time on a diet you should count how much and what you eat. The calculation is carried out individually.
2. Compliance with drinking regime. Water is essential when losing weight, so women need to drink at least 1.5 liters of clean water per day.
3. Give up sugar. Don’t add it to tea or coffee, it will be difficult at first, but then (often literally within 2 weeks) a habit will form. It is better to replace sweets and other sweets with fruits or dried fruits.
4. Include more vegetables in your diet. They are low in calories and high in fiber. The best cooking methods are boiling, baking, steaming, but it is better, of course, to eat them raw.
5. The last meal should occur at least 2 hours before bedtime.
6. For dinner it is better to eat a protein product with vegetables. No carbohydrates in the form of sweets, baked goods and even complex carbohydrates (white rice, pasta, potatoes and others).
7. Include low-fat dairy products in your diet (natural yogurt without additives, kefir, cottage cheese).
8. Try to have fewer snacks. It is better to eat 2-3 times a day than to snack on the run.

Balanced nutrition menu by day

If you want to start eating healthy, then this three-day meal plan will help you create your own menu. The main rule is the balance between proteins, fats and carbohydrates. You can also see which macronutrients you can consume at different meal times.

1. Breakfast: a tablespoon of flaxseed oil, oatmeal in milk with pine nuts and raisins, 3 egg whites, coffee.

Lunch: vegetable soup, boiled brown rice, steamed chicken fillet, vegetable salad.

Snack: a sandwich made of whole grain bread with a piece of cheese, an apple.

Dinner: salmon steak (chum salmon, trout, pink salmon), stewed vegetables, seasoned with olive oil.

2. Breakfast: buckwheat porridge with milk, bread (one with salted red fish, the other with cheese), coffee or tea.

Lunch: stewed vegetables with chicken hearts, boiled bulgur.

Snack: 2 tangerines, bread with peanut butter.

Dinner: steamed white fish, vegetable salad with olive oil.

3. Breakfast: millet porridge, natural yogurt, bread with peanut butter and strawberries.

Lunch: veal stewed with vegetables, durum wheat pasta, flaxseed oil.

Snack: a serving of protein powder, a handful of any nuts.

Dinner: boiled fish or chicken with vegetables and avocado.

4. Breakfast: steamed oatmeal, sweetener, any berries and a handful of nuts.

Lunch: buckwheat porridge, beef stroganoff (diet), fresh vegetables.

Snack: protein bar, peanut butter bread.

Dinner: any white fish (pollock, cod), steamed vegetables, olive or flaxseed oil.

5. Breakfast: lazy oatmeal with kefir, 2 eggs, coffee or tea.

Lunch: dietary pilaf (brown rice, chicken, bell peppers, onions, carrots, greens) and vegetable salad with avocado.

Snack: smoothie (natural yogurt, pineapple, kiwi and a handful of nuts).

Dinner: 4 egg white omelette with vegetables.

6. Breakfast: healthy sandwiches made from whole grain bread with avocado and eggs, coffee with milk.

Lunch: stewed chicken thigh fillet, boiled bulgur, fresh vegetables with olive oil.

Snack: fruit salad dressed with natural yogurt.

Dinner: cottage cheese with cucumber and herbs.

7. Breakfast: oatmeal pancake (mix 2 eggs and 50 g of oatmeal, bake in a frying pan), pear and coffee.

Lunch: buckwheat porridge with steamed red fish, vegetable salad.

Snack: A serving of protein powder and a banana.

Dinner: chicken fillet and grilled vegetables, avocado.

From the examples presented, you can see that the bulk of carbohydrates should be consumed in the first half of the day, while in the late afternoon preference should be given to protein foods. You should select the amount of food based on the calorie content and macronutrient ratio you need.

Recipes for healthy breakfast, lunch and dinner

Food can be varied and tasty. The following three recipes will prove this:

1. Healthy sandwiches for breakfast. The basis is whole grain bread. You can put the following variations of products on top of it: peanut butter with banana or strawberries, cottage cheese with herbs, spinach leaves with cheese and tomato and others.
2. Lunch may include light vegetable soup. To prepare it you will need chicken fillet, carrots, green beans, cauliflower, frozen green peas. You can use a special vegetable mixture. Boil the chicken, take it out, throw in the vegetables, and at this time separate the chicken fillet into small pieces. Then add it back to the vegetables and cook until done. Salt and spices to taste.
3. Red fish steak. Take the foil, place the fish, squeeze lemon juice on it, and also place a couple of lemon slices on top. Use spices and salt to taste. Wrap the steak and place it in the oven. Serve a fresh vegetable salad with the fish.

Thus, you have learned that your nutrition must be composed taking into account a balanced diet. In no case should any macronutrient be excluded, since each of them is necessary for the normal functioning of the body. Such nutrition will not only allow you to lose weight, but will also help correct some health problems or prevent them in the future.

A balanced diet allows you to lose weight easily and without harm to your health. In this case, the human diet contains carbohydrates, proteins, fats in limited quantities, and fiber, while the body receives vitamins. The daily calorie intake is no more than 1500 kcal (for women). A balanced diet allows you to lose 3-4 kilograms in 7 days. If you are interested in organizing such a meal, Popular About Health will help you create a menu for women for the week.

Basic principles of a balanced diet

What is the principle of a balanced diet? The basic rule is not to starve, but to eat 4-5 times a day in small portions (150 grams). This is the main criterion; thanks to fractional nutrition, metabolism accelerates, weight loss occurs by itself.

You must have breakfast. It is the morning meal that provides you with energy for half the day and helps keep you feeling full until lunch.

The second rule is that the menu should be varied and include vitamins and fiber. Unlike most diets, this method of organizing nutrition is absolutely not harmful to health, since the diet is quite rich and there are no strict restrictions.

Third, proteins and fiber are what underpin the menu. Although it also contains carbohydrates and fats, the majority of the diet consists of protein foods and those rich in fiber.

And finally, the fourth rule - drink a lot of water. Drinking regime is very important, water helps cleanse the intestines, satisfy hunger, and helps remove toxins from the body. You need to drink a lot - about 8 glasses of water per day. Ideally, drink one glass before meals and drink the rest of the liquid at your convenience. Let's create a balanced menu for the week together, based on the principles of a balanced diet.

Menu for women's nutrition for the week

Monday

For breakfast, eat a portion of oatmeal with honey and dried fruits, and drink a cup of coffee.
For lunch, prepare stewed cabbage with meat (preferably chicken breast), and a slice of whole grain bread.
For an afternoon snack - cottage cheese with sour cream.
Dinner – baked vegetables.

Tuesday

Breakfast – two hard-boiled eggs, tea with a slice of cheese.
Vegetable soup with boiled chicken breast.
Afternoon snack – cheesecakes with raisins.
Cabbage salad with cucumbers, dressed with oil.

Wednesday

Breakfast – buckwheat with boiled fish (perch, hake, pollock).
Lunch – potato casserole with meat and broccoli.
Afternoon snack – fruit salad topped with yogurt.
Dinner – cottage cheese with sour cream, dried fruits.

Thursday

Breakfast - toast with cheese, a cup of coffee.
Lunch – beetroot borscht with low-fat sour cream, whole grain bread.
Afternoon snack – baked apples.
Dinner – cottage cheese casserole with pumpkin.

Friday

Breakfast – oatmeal milk porridge.
Lunch – grilled vegetables with chicken.
Afternoon snack – grapefruit, yogurt.
Dinner – rice with boiled fish, tomatoes, cucumbers.

Saturday

Breakfast – buckwheat with vegetables.
Lunch – chicken broth soup with whole grain bread.
Afternoon snack – fruit salad, kefir.
Dinner – lazy dumplings.

Sunday

Breakfast - oatmeal with prunes, raisins, nuts and honey.
Lunch – potato casserole with fish.
Afternoon snack – kefir with crackers, apple.
Dinner – salad of fresh vegetables with vegetable oil, a piece of cheese.

Here is a wonderful menu for the week that we managed to put together. As you can see, it contains almost no animal fat, but the diet contains a lot of protein and fiber. Fruits and vegetables will provide the body with vitamins. Try to organize a balanced diet for yourself for at least a couple of weeks. This is quite a bit, but the result will already be obvious, even if you do not play sports. Your menu for 7 days can include any cereals, legumes, dairy products, lean meat, fish, fruits, vegetables, and wholemeal bread. What to do if you still want to eat?

If you want to have a snack?

What to do if the body stubbornly resists a balanced diet and requires a snack? Indeed, in the first week it is quite difficult not to deviate from the proposed nutritional plan; the stomach is not yet accustomed to small portions. In this case, some relaxation is allowed - if you feel hungry, you can have a snack, but not cake or sausage. We list the products that you can afford if you really want to eat:

Dried fruits - dried apricots, prunes, dried apples, pears.
Fresh fruits, berries (except banana).
Fresh vegetables.
Kefir, yogurt.
Rye bread.

You can take these foods with you in case you get hungry at work. It’s better to eat one of the above than a bun or pie. By the way, those with a sweet tooth can sometimes indulge in a piece of dark chocolate. It won't harm your figure, but it will lift your spirits. Everyone knows that dark chocolate relieves stress.

Eating a balanced diet is a great way for women to shed a few pounds and still stay healthy. That is why many women choose it among many diets. Some people try to adhere to this diet all the time, in which case the excess weight does not return to them. And if you also do sports along with this, your figure will transform in a matter of weeks. Try to eat right, you are guaranteed to feel healthy and beautiful.