How to eat properly during the day? Healthy eating for the whole family: choosing healthy foods and creating a menu for every day How to eat healthy throughout the day

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict debilitating diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, if followed, you can radically change yourself and find new ones. good habits, a beautiful figure and significantly prolong life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume large amounts fatty foods, high-calorie sauces, sweets. There are endless temptations everywhere, and manufacturers compete to see who can offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident of developed countries is overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the amount of excess weight. Diabetes, heart problems, gastrointestinal problems, reproductive problems - this is only a small part possible diseases arising from non-compliance with the diet.

The good news is that last years Taking care of your body has begun to become fashionable: more and more calls to exercise are being made by the state and public organizations, organic and dietary products are appearing on store shelves, and advice on how to eat healthy is being disseminated in the press.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

Second important rule– remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a woman is 30 years old, weighs 70 kg with a height of 170 cm and is small physical activity About 2000 kcal are needed per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and alimentary fiber– all of them are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve general state body, speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
fresh vegetables (cabbage, carrots) provide the body with dietary fiber - cellulose;
legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
fermented milk products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the gastrointestinal tract;
saltwater fish contains protein and essential omega-3 fatty acids;
fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
lean meat - chicken breast, rabbit, beef - a source of protein.

Healthy products should not contain preservatives, artificial colors, or palm oil. It’s better to limit pickles – you can treat yourself to them from time to time, but you shouldn’t get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them, quality substitutes for natural basis harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with in a healthy way life and proper nutrition:

Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
Energetic drinks. Contain loading dose caffeine combined with sugar and increased acidity, plus preservatives, dyes and many other ingredients that should be avoided.
Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives instead of nutrients.
Floury and sweet. Yes, yes, our favorite sweets are one of the most dangerous foods. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
Alcohol. Enough has already been said about its harm to the body, we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Also useful green tea, especially with ginger.

Diversify your diet! The more different healthy foods you consume, the bigger body receives various microelements, vitamins, amino acids.

If you really want something forbidden, eat it for breakfast. Of course it's better to refuse harmful products at all, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So let's make up healthy menu daily meals:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

oatmeal, muesli or grain bread;
kefir, unsweetened yogurt or a piece of cheese.

Second meal– light snack between breakfast and lunch:

any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
boiled chicken breast;
Salad of fresh vegetables dressed with a small amount of yogurt soy sauce or flaxseed, olive oil.

Afternoon snack, between lunch and dinner - another light meal:

A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rose hips, ginger or ginseng.

Serving sizes are indicated approximately and will depend on individual parameters - daily calorie intake, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

Content

According to everyone, a healthy diet is something that does not contain fat at all, is low-calorie and tasteless food. In reality, everything is somewhat different, and even healthy food can turn out to be very tasty. How to properly create a schedule and regimen, what are the principles of a balanced diet?

Healthy eating rules

Organizing a proper diet is very important. Scientists have proven that adults who use high-quality products for cooking live longer and get sick much less often than others. If you are seriously concerned about your health or the diet of your loved ones, then first learn the basic rules of nutrition:

Be sure to include protein in every meal. However, this does not mean that you should eat exclusively meat and fish all day. Dairy products, legumes or eggs are also excellent sources of protein.
Create a routine and proper daily routine. Try to eat strictly at certain hours and do not skip lunch or dinner.
Try to eat as little fat as possible. If you cook food in oil, then use products that contain no more than 10% fat. This rule does not apply to the so-called healthy fats, which are found in avocados, nuts, and seafood.
Eat whole grain cereals. They will have to be boiled a little longer more thoroughly, but they contain more vitamins.
Drink mineral water. You don’t need to do any special calculations, just replace your regular drinks during the day with a glass of drinking water.

List of foods for proper nutrition

In addition to following the basic rules of nutrition and regimen, you will have to learn about the correct ratio of foods, and also learn how to combine them. Conventionally, all food is divided into three types. This:

protein;
neutral;
starch.

Each category is absorbed by the body differently: some foods require more energy to process, while others pass almost immediately from the stomach into the intestines. In order not to put unnecessary stress on the body, the exact compatibility of products for proper nutrition is very important. The following table will help you combine ingredients. At one meal you need to eat foods from the first and second columns or from the second and third columns:

Protein food	Neutral food	Starchy food
	Nuts and seeds	Corn
	Cream and butter
	Vegetable oils
Seafood	Vegetables and mushrooms (carrots, beets, celery, legumes, cabbage, etc.)
Dairy products nutrition
Sour fruits (oranges, lemons, strawberries, cherries, apples, others)		Sweet fruits (bananas, pears, Jerusalem artichokes, raisins)
Sauces and dressings for dishes based on vegetable oils, lemon juice, apple cider vinegar, mayonnaise

		Tomato juice
		Salad dressings: sour cream, cream.

How to cook food correctly

To preserve all the beneficial substances in vegetables, it is better to fry or stew them at a temperature no higher than 60 degrees. Steaming, baking or frying at 100 degrees will help not to lose the nutritional value of meat, poultry and fish. At the same time, the process of baking a kilogram of beef tenderloin itself is long - from 60 minutes to two hours. Marinades help reduce this time. High-temperature cooking of foods with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Proper nutrition regimen

Even an adult on a diet should follow a reasonable diet:

Ideally, food should enter the body once every four hours, but if this does not happen, digestive disorders begin, ultimately leading to more serious problems.
The correct eating regimen is five times a day: three main meals and snacks.
The diet must contain fats, proteins, carbohydrates and fiber.
Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet for weight loss

The basic rule for those who want to reset excess weight– the diet must be balanced. The total calorie content of meals per day for those losing weight is 1700 kilocalories. It is advisable to eat three times a day:

Eat within half an hour when you wake up. At breakfast, the body should receive approximately 25% of the kcal from daily value, so the food should be dense: porridge, muesli, cheese, eggs, dairy products and fiber.
At lunch, calories should be 50%. The plate should be filled a quarter with protein foods (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
For dinner, target 25% of your calories. A good option is seafood with vegetables, cottage cheese, and lean fish dishes. Don't eat carbohydrates at night: while you sleep, they will turn into fat.
A proper diet for weight loss cannot do without snacks. The first time you can eat a light snack 2 hours after breakfast, the second time after lunch. Any snack should be within 100 kcal.

Meal times with proper nutrition

After you have mastered all the rules and purchased the necessary products, you will need to create a schedule where you can schedule proper nutrition hourly:

Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat dishes such as cereals, pasta and bread for breakfast so as not to feel hungry longer. Be sure to make your own proper breakfast tastier, add fruits, berries, honey to regular porridges.
It is advisable to have lunch around 12 o'clock, and the diet should include all types of foods: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Avoid fast food packages, crackers, chips and fast food.
It is better to have dinner around 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. Prepare lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

Intervals between meals

Snacking is an important part of a healthy diet. A light lunch will feed you at the stage of slightly noticeable hunger, and at lunch or dinner you will not exceed the norm. For good health, the interval between meals should be 2-3 hours, and when a person takes long breaks from eating, his blood sugar level drops and his health worsens. To prevent this from happening, nutritionists advise having snacks. There are several options for nutrition that are healthy for the body:

eat one or two fruits or a glass of berries in the morning;
After lunch, you can have a snack with a plate of salad or a glass of smoothie;
a quarter glass of seeds or 20 grams of nuts will satisfy hunger in the interval between breakfast-lunch or lunch-dinner;
Half a pack of cottage cheese, a glass of milk or kefir will be an excellent afternoon snack or after-dinner snack.

Healthy nutrition schedule for every day

Even if you stick to four meals a day, it is worth resorting to rational distribution of calories. If you schedule your meals correctly, your stomach will not be overloaded, and your body will gradually get used to this routine. Violating the regime is strictly prohibited even when losing weight. Even if you don’t have time to have lunch, you shouldn’t eat a double portion for dinner: it’s better to have a hearty breakfast.

A rough daily routine should look something like this:

8.00 – 9.00 – breakfast. You need to try to eat more carbohydrates and less protein foods.
12.00-14.00 – lunch. Here, on the contrary, you should protect yourself from carbohydrates and pay attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
16.00 -17.00 – afternoon snack. Avoid fatty foods, flour or sweet confectionery.
19.00 – dinner. The menu will include low-fat fish, stewed vegetables, and fermented milk products.

Sample healthy nutrition menu

If you follow the right diet and a clear schedule, you can get your body into excellent physical shape in a few weeks. It is important not only to eat healthy food, but also to exercise and be sure to sleep 7-8 hours a day. Beginners can create a proper nutrition menu for the day, and the next day they can make minor adjustments to it. A rough plan should look like this:

In the morning, organize a hearty breakfast. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or some lean fish.
After two hours, have a snack at work: drink a glass of milk or make a smoothie.
At noon, treat yourself to seafood soup, a piece of beef and rice.
For lunch, dried fruits, nuts, a bun.
In the evening, give preference to chicken with vegetable salad, and you can drink a glass of red wine.

Eating food during the day

Based on the physiology of digestion, you can most rationally distribute the intake of different foods throughout the day.

In Ayurveda, nutrition throughout the day is coordinated with the rhythms of nature. The ancient sages noted that during the day three periods of four hours each successively alternate. The first period is of rest (in Hindu “Kapha”, which means “Mucus”), the second is of energy activity (“Pitta”, which is translated as “Bile”), and the third period is of motor activity (“Vata”, which means “Wind”).

These periods are primarily associated with solar activity. “Cafa” period – from 6 to 10 hours. At the physiological level of the body, this affects the rest and heaviness of the body. The Pitta period lasts from 10 to 14 hours and is characterized by a high position of the sun. At this time, we are especially hungry and the “digestive fire” is strongest in us (by analogy with the sun). The Vata period lasts from 14:00 to 18:00. The sun has heated the earth, heated the air, the movement of air masses begins, the wind rises, and everything begins to move. At the physiological level, this is a period of physical activity and highest performance. Next comes the repetition: from 18 to 22 hours - “Cafe”; from 10 pm to 2 am – “Pitta”; from 2 to 6 am - “Vata”. It is in this rhythm that the entire world of animals and plants lives. Moreover, such activity is observed in both diurnal and nocturnal animals.

Based on these premises, Ayurveda gives the following recommendations regarding nutrition during the day.

1. Get up during the period of “Vata” (motor activity), a little before 6 am (local time). You will be active all day. Get up and drink a glass warm water. “Vata” enhances the functioning of our intestines and promotes the evacuation of the contents of the large intestine.

2. When slight hunger appears, have a small breakfast.

3. During the period of “Pitta” (especially from 12 to 14 o’clock), when the “digestive fire” is strongest, eat the largest amount of food - starchy, with vegetables, giving maximum amount energy. Then sit quietly, preferably on your heels, and breathe through your right nostril to further increase your “digestive fire,” and then remain in a horizontal position for two hours.

4. During the period when “Vata” ends and “Kafa” begins, before sunset (17–20 hours), a light dinner is preferable: fruits, vegetable dish, cup sour milk or warm herbal decoction.

5. We have already talked about the circulation of energy in the body and the biorhythmological activity of functions. The stomach is active from 7 to 9 a.m. small intestine– from 13 to 15 o'clock in the afternoon. Further, completely different organs are biorhythmically active, associated with the distribution and assimilation of food taken during the first half of the day.

First meal – in the morning – should be when you feel hungry, preferably after physical exercise: running, brisk walking, housework, etc. Remember popular expression Paul Bragg: “You have to earn your breakfast.” Take natural, easily digestible food in accordance with the season of the year until you are lightly satisfied.

Second meal – at noon – if you feel very hungry, it should consist of vegetables (salad or stewed vegetables). Next, eat whole grain porridge, nuts, soup or sprouted grain bread, potatoes, etc. (meat lovers eat meat, but not more than 2-3 times a week).

Third meal - no later than 17-18 hours, - if necessary, it should consist of seasonal fruits or soaked dried fruits, sour milk. You can drink freshly squeezed vegetable juice or herbal infusion.

The daily amount of food is approximately 1500 g.

Naturally, meals should be separate. Eat protein foods at one meal and starches at another. Even the Bible addresses this issue. Special attention. In the Book of Exodus, ch. 16, verse 12, it says: “...in the evening you will eat meat, and in the morning you will be satisfied with bread.”

Of course there may be various options, depending on traditions and habits, but I offer you the best, which you will see for yourself after a while.

A very important question is: what proportion should be maintained between acidic (proteins and starches) and alkaline (fruits and vegetables) foods during the day? It's no secret that the body's organs receive nutrition from the blood. Blood flow, depending on food, can change in the acidic and alkaline directions. The acidic proportion of the blood carries energy substances and reimburses expenses. Alkaline – ensures the construction of our body, the creation of bones, nerves, muscles, supports physical and mental health, immunity.

Most naturopaths recommend the following proportion: 50-60% alkaline and 50-40% acidic foods.

For example, Paul Bragg considers the following proportion of food ideal: 1/5 of the daily meal should be proteins (vegetable and animal origin); 1/5 – starchy foods (cereals and cereals, as well as natural juices and sugars - honey, dried fruits), unrefined oils; 3/5 of your food should be fruits and vegetables, raw and properly cooked. In percentage terms, such a diet looks like this: 60% - fruits and vegetables; 20% – protein foods; 7% – starchy foods; 7% are natural sugars, and 6% are oils.

Indian yogis determine the quality of blood by color. There are differences in color between pure blood and impure blood. In their opinion, the purest “sattvik” blood should be 60–70% alkaline - such blood predominates in people with good health(this is indirectly indicated by a clean pink tongue and bright pink conjunctiva of the eye). Therefore, yogis also adhere to an alkali-forming diet and the proportions indicated above.

Now let's figure out how much food should you eat at one time? G. Shelton advises to eat according to individual needs, others - to get up from the table with a feeling of slight hunger. Let me introduce you to a proverb that the writer V.G. Cherkasov (now deceased) told me: “If you get up from the table with a feeling of slight hunger, you are full. If you feel like you're full at the table, it means you've overeaten. If you feel like you’ve eaten too much at the table, it means you’ve been poisoned.”

Pure, sweet and non-spicy food that is tasty and pleasant should fill half the stomach - this is known as moderate nutrition (Mitahara). Half of the stomach should be filled with food, a quarter with water. The other quarter remains free for movement and gas formation.

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Eating food during the day Based on the physiology of digestion, we can most rationally distribute the intake of different types of food throughout the day. In the morning, when the body has rested during sleep, we do not particularly need an influx of energy. Moreover, we know that food

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A balanced diet has a positive effect on the entire human body. After just 2-3 weeks of proper nutrition, you will noticeably transform. Your hair, nails, skin, teeth and everything internal organs– you will receive all the necessary and healthy components from food every day, and your health will be strong and your mood will be excellent. It’s easy to create a weekly diet if you know the basics of proper and balanced nutrition. Every day we need a sufficient amount of calories for good functioning. The amount of protein in the daily diet should be 20-30%, carbohydrates 50-60%, fats 10-20% so that you have energy for the whole day, and your figure is slim and muscles are toned.

Healthy food

List of healthy foods that should be in your diet every day:

Vegetables;
Fruits;
Berries;
Dairy products with a small amount of fat;
Fish and seafood;
Lean meat, poultry;
Porridge, cereals, durum pasta;
Chicken eggs;
Products with vegetable fat: olive oil etc.;

Unhealthy food

List of products that should be limited:

Baked goods, dough, white bread, baked goods;
Sausages, sausage;
Mayonnaise, sauces containing fat;
Canned meat;
Egg yolks;
Products with a lot of animal fat;
Convenience foods, fast food;
Alcoholic drinks;

It is advisable to exclude unhealthy foods from your diet completely, or allow yourself something from the list one day for a week junk food to unload your nervous system and relax.

Watch useful video No. 1:

Correct menu for the week

Monday

Breakfast - Buckwheat, boiled egg, apple.
Lunch – Chicken in the oven, vegetable salad.
Afternoon snack – cottage cheese, delicious berries.
Dinner – Corn porridge with feta cheese and vegetables.

Breakfast - cottage cheese with sour cream or yogurt, honey, pieces of fruit or berries, toast.
Lunch - pilaf, fresh cucumbers or tomatoes.
Afternoon snack – bread with cheese and juice.
Dinner – Lean meat and grilled vegetables.

Breakfast - oatmeal with pieces of fruit, green tea, apple.
Lunch – borscht with herbs and sour cream, chicken fillet, Borodino bread.
Afternoon snack – Low-fat yogurt with nuts.
Dinner – Stuffed zucchini, fish in batter.

Breakfast – cottage cheese casserole, orange, cocoa.
Lunch – mashed potatoes with chicken cutlets, tea.
Afternoon snack – grapefruit, a handful of nuts.
Dinner – Steamed lean meat in a slow cooker, fresh vegetables, compote.

Breakfast - jelly with oatmeal cookies and cheese.
Lunch – diet pizza, vegetable salad, fruit drink.
Afternoon snack – fruit salad.
Dinner – Baked chicken with vegetables, tea.

Breakfast – Lazy dumplings or cheesecakes, black tea.
Lunch – stuffed eggplant, fish fillet with lemon.
Afternoon snack – apple or banana, juice.
Dinner – Tuna salad, chicken fillet.

Sunday

Breakfast - omelet with herbs, tomatoes, fruit juice.
Lunch – Rice with chicken cutlet, vinaigrette, tea.
Afternoon snack – yogurt, jelly.
Dinner – Steamed fish, vegetables, tea.

Fractional meals are good for the health of every person. A healthy diet should be divided into 4-5 meals every day. It is necessary to eat every 3 hours in moderation, i.e. get up from the table with a feeling of lightness in your stomach. Many people have busy everyday life: study, work, sports, and it is difficult to eat properly; there is not enough time. Then buy yourself convenient food containers and prepare them in advance at home, and then take them with you throughout the day. Eat right every week, and very soon you will feel the results - lightness will appear and your weight will normalize.
Don't overeat at night. If you follow the first point, then in the evening you will not be hungry, because during the day you received all the necessary calories. But if you still want to eat before bed, then drink a glass of water or 0.5% fat milk or kefir. Then the feeling of hunger will leave you alone, and you will sleep like a baby - sound sleep. Ideally, try to have a healthy dinner 3 hours before bedtime.
Every time you sit down at the table, eat vegetables. Vegetables contain many useful components, vitamins, and fiber. Vegetables are good for proper digestion and metabolism. You can easily diversify your menu, because there are a huge number of vegetables, for example: cabbage, tomatoes, cucumbers, radishes, broccoli, beets, green onions and many others.
Drink enough water daily. 15-30 minutes before meals, drink 200 ml of water. It is not advisable to drink while eating, you will dilute gastric juice. After eating, 1-2 hours later you can drink clean water. Daily norm per day, about 1-2 liters of water so that your body receives a sufficient amount clean water, for the good functioning of all organs. If you play sports, then on training days you need to drink properly during training, every 15 minutes - a small amount of water.
Reduce the amount of simple (sweet) carbohydrates. Carbohydrates are simple (fast) and complex (slow). Complex carbohydrates include porridge, rice, buckwheat, durum wheat pasta, etc. Simple carbohydrates include candy, pastries, cakes, flour products, sweets, and sugar. Simple carbohydrates are quickly absorbed in the body and when they are in excess, they are deposited in subcutaneous fat. Eat complex carbohydrates, and your figure will be wonderful. A proper diet will improve your immunity and strengthen the body's protective functions against external factors.