What food should be used to live a healthy life?

Proper nutrition: diet, menu and recipes

Proper nutrition contributes to ensuring human vitality and strengthening health.

A proper diet helps to strengthen health and is a prevention of diseases of the cardiovascular, digestive and endocrine systems.

 

What is proper nutrition?

Proper nutrition is the consumption of foods that provide all the nutrients needed to maintain health. Every day, the human body needs proteins, carbohydrates, fats, water, vitamins and minerals. A sufficient amount of each of the components ensures the proper functioning of all organ systems and maintains a high level of energy.

 

With proper nutrition, it is important to focus on the general diet, and not on individual products. No single nutrient element will make a person healthy, so it is necessary to follow a varied and complex diet. There is no absolutely healthy food for everyone, when making a diet, it is necessary to take into account the presence of chronic diseases, age, allergic reactions to products. You can consult your family doctor or consult a nutritionist to make a healthy diet.

 

Is proper nutrition good for health?

Proper nutrition affects the health of the whole body and is an indispensable condition for a healthy lifestyle. Rational use of products will help to achieve high performance and activity throughout life.

 

According to WHO, 70% of health depends on nutrition. Non-compliance with basic rules shortens life expectancy and provokes the appearance of non-infectious diseases of various types: oncological, cardiovascular, diabetes.

 

Every fifth death in the world is caused by the consumption of unhealthy food and lack of useful substances. Adhering to proper nutrition, you can improve the condition of your hair, joints, nails, skin, and prevent the appearance of diseases of the gastrointestinal tract.

 

Rules of healthy eating

A complete diet should contain a variety of foods rich in vitamins and minerals. The ratio of proteins, fats and carbohydrates per day should be 1:1:4. Principles of proper nutrition for adults:

 

consume a sufficient amount of food products of various types: vegetables, legumes, fruits, cereals, seeds, nuts, eggs, meat, fish and dairy products;

avoid dishes with a high content of fat, salt and sugar;

follow the correct daily routine and eat small portions several times a day;

drink enough low-calorie liquids and limit alcohol consumption;

remember about food safety. Wash your hands before eating, observe cleanliness, check the quality and expiration date of products;

consume only the number of calories that is necessary to meet the body's needs and corresponds to age, gender, and lifestyle.

The average caloric rate with proper nutrition for women is 1800-2200 kcal. Proper nutrition for men involves consuming no more than 2400-2800 kcal per day. The formula for calculating the daily calorie intake is as follows: for women: 655.1 + (9.563 × weight in kg) + (1.85 × height in cm) - (4.676 × age in years), for men: 66.5 + ( 13.75 × weight in kg) + (5.003 × height in cm) - (6.775 × age in years).

 

Proper nutrition - where to start?

It is easier to start the transition to proper nutrition gradually. Recommendations that will help you switch to proper nutrition:

 

refuse to buy ready-made products in favor of fresh vegetables, meat and fish. Processed products usually contain harmful impurities, a large amount of salt and sugar;

give preference to baking and cooking rather than frying, use a minimum of oil;

replace fatty and red meat with leaner options: chicken, fish or legumes;

introduce more vegetables into the diet. They can become not only a salad, but also a side dish or a main dish;

replace cookies and sweets with fruits, nuts and dried fruits.

When buying ready-made products, it is necessary to check their composition. If sugar is at the beginning of the list or there is confectionery fat in the list, it is better to refuse the product.

 

Compatibility of products with proper nutrition

When switching to proper nutrition, it should be taken into account that not all products are compatible with each other. It is not recommended to mix protein, starchy and acidic foods, as they require different enzymes to break them down. Several types of protein and the use of animal products with sucrose are poorly combined. Fruits and vegetables are also recommended to be eaten separately.

Proper nutrition for weight loss

Proper nutrition for weight loss involves a gradual reduction in calories consumed in order to expend more energy than comes from food. The average daily rate for an adult is 2000-2500 kcal, it is recommended to reduce your diet by 500 kcal, which will allow you to reduce weight smoothly and without harm to health. Proper nutrition with a deficit of calories will allow you to lose weight within 0.5-1 kg per week, faster weight loss can negatively affect the condition of the body. Rules of healthy eating for weight loss:

 

to provide a varied menu, in which all useful products will be present, and to abandon mono-diets (maintenance of one or two products in the diet);

perceive proper nutrition not as a temporary limitation, but as a habit or way of life;

to acquire the skill, you can start by keeping a food diary and writing down all the foods you eat in it.

For children, teenagers and people with chronic diseases, the calorie norm for proper nutrition is calculated separately. Representatives of these categories, before reducing calories in order to lose weight, should consult a doctor to rule out health complications (gastritis, ulcers).

 

How to eat properly during training?

Proper nutrition for training should contain more calories, which will allow the body to have enough energy for activity, but not to use reserve stores. If the goal of training is to lose weight, the calorie deficit should be minimal. Proper nutrition for weight gain should include 20% fats, 30% proteins and 60% carbohydrates in the diet. Principles of proper nutrition for athletes for every day:

 

introduce four to five meals a day;

the break between meals should be about three hours;

meal before training should be 40-60 minutes before class;

after physical activity you can eat, but you should give preference to products containing complex carbohydrates (cereals, fruits).

During regular training, it is important to consume a lot of proteins and carbohydrates, which will help build muscle and restore the body after exhausting exercises. Protein can be obtained from nuts, dairy and fermented milk products. Complex carbohydrates from grains, fruits, vegetables and legumes will provide enough energy for a long time. Proper nutrition during drying for men involves the exclusion of fast carbohydrates (bakery, chocolate, pasta) from the diet.

 

For people with high physical activity, a hearty breakfast is necessary, especially on the day of training, which will allow you to avoid fatigue during the day, as well as reduce the risk of obesity, diabetes and heart disease. Before training, you should eat foods with a high content of proteins and carbohydrates. You can eat a banana, grapes, berries, nuts or drink yogurt.

 

Features of nutrition in case of gastritis, pancreatitis and ulcer

In the case of diseases of the gastrointestinal tract (gastritis, pancreatitis, ulcers), a diet should be prescribed by a gastroenterologist after an examination. General rules of nutrition in case of diseases of the digestive organs:

 

prepare products by baking, stewing, boiling in water or steaming without using fat;

do not eat too hot or cold foods;

add a minimum amount of salt and spices;

boiled potatoes, vegetable puree, boiled rice or pasta can be served as a side dish;

avoid sweet and fatty desserts;

eat dairy and fermented milk products, especially in the case of a stomach ulcer;

sweeten dishes with honey (if desired).

You should refuse to use sweet carbonated drinks, as they contain a large amount of sugar and irritate the mucous membrane of the stomach. It is also necessary to observe the drinking regime, to consume at least two liters of purified still water per day.

Vegetarianism and proper nutrition

Proper vegetarian nutrition should contain protein, as it is the main building material in the body. Vegetarians who do not give up animal products can make up for the protein deficit with eggs and dairy products. Otherwise, the diet should contain food rich in vegetable protein (soy, legumes, mushrooms, nuts).

 

A vegetarian diet is not recommended for children and adolescents, as a lack of protein during the period of body growth can lead to a delay in development. Also, people with iron deficiency should not refuse meat. To replenish all necessary substances, vegetarians are recommended to use biologically active supplements containing vitamins D, B12, calcium, iron and iodine.

 

Proper nutrition for pregnant women: menu

The menu of proper nutrition for pregnant women should be selected by the doctor, taking into account the period and features of the woman's condition. General rules of nutrition for pregnant women:

 

eating five to six times a day in small portions;

the last meal should be at least three hours before bedtime;

compliance with the drinking regime (at least 1.5-2 liters of water per day);

refusal of alcohol, coffee, fast food, fried, smoked food;

eating a sufficient amount of fresh vegetables and fruits;

taking vitamin complexes.

A full and varied menu during pregnancy will help avoid complications of fetal development and improve the condition of the mother. In the last trimester, it is recommended to limit the amount of salt to avoid excessive swelling.

How to eat properly to be healthy?

Health will be strong if the body's needs for proteins, fats and carbohydrates are met. It is important not only to choose dishes for a healthy diet, but also to eat food correctly. You should only eat while sitting at the dining table, which will help you focus on the process, activate the digestive function, and satiate yourself with food. Allow enough time for meals: half an hour for the main course and 15 minutes for snacks.

 

You need to have a snack only when you are really hungry. To make sure that you are hungry, you should first drink a glass of water, and if the desire to fill up has not disappeared in 10 minutes, you can eat a small portion of fruit or nuts.

 

The presence of chronic diseases should be taken into account when choosing dishes for proper nutrition. In case of cardiovascular diseases, fatty, spicy and smoked food, coffee and canned food should be excluded from the diet. Proper nutrition in the case of diabetes requires the exclusion of products containing fast carbohydrates and trans fats (confectionery, sauces, margarine, mayonnaise).

 

Proper nutrition: menu for a week

A plate of proper nutrition should consist of ½ of vegetables and fruits, ¼ of whole grains and ¼ of protein. The menu of proper nutrition for the week contains food rich in vitamins and minerals, which should be consumed in small portions five times a day.

)1(    A recipe for breakfast with proper nutrition

Preparation	10 minutes
Preparation	25 minutes
Total time	35 minutes
Kcal per serving	310
Number of servings	2

 Ingredients

buckwheat groats - 100 g;	mushrooms - 150 g;
green onion - 2-3 pcs.;	salt - 3 pinches.

 

·        Pour buckwheat groats with water in a ratio of 1:2, add a couple of pinches of salt.

·        Put the pot with buckwheat on medium heat and cook for 12 minutes.

·        Cut mushrooms into cubes, add onion, a pinch of salt, stew for 5-7 minutes.

·        Add mushrooms to buckwheat and simmer for 5-10 minutes until ready.

·        Yogurt-based sauce can be added to the finished dish.

 

(2)     Salad recipe for lunch with proper nutrition

Proper nutrition: diet, menu and recipes

Preparation	5 minutes
Preparation	10 minutes
Total time	15 minutes
Kcal per serving	265
Number of serving	2

Ingredients

shrimps	400 g;
cherry tomatoes	200 g;
Cheddar cheese	100 g;            salt to taste;
Greek yogurt	100 ml.

 

·        Boil the shrimp, cool and remove the shells.

·        Cut the cheese into small cubes and cut the tomatoes in half.

·        Mix shrimp, cheese and tomatoes.

·        Add yogurt and salt to taste.

(3)     A recipe for dinner with proper nutrition

Proper nutrition: diet, menu and recipes

Preparation	15 minutes
Preparation	35 minutes
Total time	50 minutes
Kcal per serving	310
Number of servings	4

Ingredients

minced beef - 500 g;	sour cream - 2 tbsp. spoons;
egg - 1 pc.;	onion - 1 pc.;

·        salt and spices - to taste.

·        Chop the onion and fry until golden.

·        Add egg, sour cream, onion to the minced meat, salt and add spices to taste.

·        Mix well and form meatballs from the minced meat.

·        Put the cutlets in a steamer and cook for 35 minutes.

(4)     Dessert recipe with proper nutrition

Proper nutrition: diet, menu and recipes

Preparation	15 minutes
Preparation	60 minutes
Total time	75 minutes
Kcal per serving	248
Number of servings	6

Ingredients

sour milk cheese with a fat content of 9%		1 kg;
sugar	300 g;
egg	7pcs.;
cream with a fat content of 33%	200 ml;
vanilla sugar	20 g;
flour	2 tbsp. L.;
salt	half tsp.

·        Place the cheese in a blender bowl or bowl and beat into a homogeneous mass to the state of cream cheese.

·        Add sugar, vanilla sugar and salt and beat again.

·        Pour in 100 ml of cream, beat the cheese mass and then add another 100 ml.

·        Add eggs to the curd mass. But it is necessary to add one at a time and interrupt the curd mass every time.

·        Add flour, mix again very thoroughly.

·        Line a baking dish with parchment paper. It is best to have a diameter of 26 cm. Carefully pour the cheese mixture into the mold.

·        Bake the cheesecake at a temperature of 210 degrees for 40 minutes. When you take the finished cheesecake out of the oven, don't cut it right away, because the middle may still be a little runny. Wait about an hour for it to cool, then refrigerate for another 2 hours.