Proper nutrition: what, when and how much. Correct menu for the day: how should you eat during the day? Main meal in the afternoon

How to eat properly during the day?

Eating is an integral part of life for us, and how correctly we do it affects our health. We invite you to familiarize yourself with the basic rules of eating. By following these simple rules, you will keep your stomach in excellent working condition. Rules for eating:

2. Meals should begin with vegetables or fruits as salads or whole. Vegetables and fruits stimulate the functioning of the digestive glands and are a kind of warm-up for the stomach.

3. You should not eat food immediately after physical activity, as well as after or overheating of the body. It is best to take an hour break and only eat after that.

4. It is harmful to drink liquids all the time unless the food is very dry.

5. Immediately after eating, you should not overload yourself with physical work; it is best to take a half-hour break. It is not recommended to rest while lying down or sitting.

6. You should eat slowly and chew thoroughly. Breakfast and dinner should last at least half an hour, and lunch at least forty minutes.

How to eat healthy at work?

Many people think that combining healthy image life and work are impossible, but this is not true. One of the causes of gastrointestinal diseases is poor nutrition during the working day.

If in work time You are often indoors for a long time (for example, in the office), you should eat food rich in protein (fish, meat, legumes). When digested, these products accelerate the body and, therefore, its activity.

People who are engaged in mental work need to have a bar of chocolate and a cup of black coffee with them. The combination of chocolate and coffee perfectly calms the nerves, enhances brain activity, and relieves headache and helps cope with fatigue, especially since it is much safer than cigarettes, pills or energy drinks.

Fatty foods are not always enemy number one; sometimes they can be beneficial. If the work involves physical activity, the muscles require constant replenishment in the form of fats, which are burned in large quantities during work. Therefore, in in this case, a fatty meat dish will be much more appropriate than a vegetable salad. Eat right and work will seem like pure pleasure to you.

There are a huge number of diets that allow you to lose excess weight. But for some reason, few people think that it is enough to approach the issue of nutrition competently and wisely, and no restrictions will simply be needed. Exist certain rules, which should be followed so as not to cry on the scales later, and also exists. How to eat right?

Watch your portion sizes. In short, eat less! And at home, and at a party, and in public catering. Refuse the heavy salad and replace it with a light one. And share the main dish with a friend.
Avoid large plates at home. Take a smaller plate. And accordingly, use smaller portions. Remember that the body does not need as much food as you are used to putting in. Enough to make you feel a little full.
We eat much more if we eat while watching a movie on TV(fact proven by scientists). Learn to think of the nutrition process as refueling your car. How much fuel do you need to get your car going? Refueled and off we went.
Try to plan your menu at least a day in advance. And even better - for the whole week. The day before your work day, think about what exactly you will feed your body? Stock up on yogurt and a couple of fruits to satisfy your hunger in a timely manner and not have to run to the store later for chips and chocolates.
Once you have set your menu for the week, stick to it. Buy all products in advance. Tape your menu to the refrigerator and eat only what is on it. Hide the “extra” products so that there is no temptation to grab a couple of Krakow bagels or a smoked ham before dinner.
Drink more water. This is the basis of proper nutrition. Minimum one and a half liters per day (soups, juices, tea and coffee go separately).
Be sure to have breakfast in the morning. Breakfast should not be heavy, but it must contain those nutrients that will help you survive until lunch. Dairy and fiber are a must. See.
Stick to your diet strictly. If there are still a couple of hours before lunch, but you are simply unbearably hungry, and you are ready to run for a hamburger, grab an apple, pear or banana. Snack on fruit - it will not do any harm, and the feeling of acute hunger will go away.
Eat plenty of vegetables and fruits. Every day. At every meal. The most useful green vegetables are Chinese cabbage, lettuce, arugula, broccoli, cucumbers, zucchini, celery, etc. They contain maximum amount necessary vitamins and ensure smooth functioning of the gastrointestinal tract.
Avoid fruits in syrup(canned) and cheap fruit juices. Reduce your sugar intake with tea and coffee. If possible, replace sweets with fruits, candied fruits, dried fruits, and dark chocolate.
Minimize your salt intake. IN in some cases and refuse altogether. For example, a vegetable salad dressed with oil will not suffer at all in taste from the lack of salt. Again, a boiled egg can be consumed without salt.
Eliminate the wrong carbohydrates(sugar, rice, flour) and introduce healthy ones (fruits and vegetables, legumes, whole grain bread).
Don't forget about fiber! The minimum amount per day is about thirty g. Look for it in whole grains and fruits and vegetables.
Swap unhealthy fats for healthy ones– for nuts and avocados, olive oil And pumpkin seeds, fish, etc. Reduce, if possible, to zero the consumption of red meat, whole milk products, as well as fried foods, cookies, margarine, etc.
Protein is essential. This is the source of our energy. Look for it daily in fish, beans, nuts, eggs and tofu.
Vitamin D and calcium(dairy products, beans, leafy vegetables) - you can’t live without them.
Strictly avoid catering. Cook it yourself! Not semi-finished products, but “first, second and compote.” You can prepare it in advance and put it in the freezer, this will save time. And money – even more so.
Consume high-calorie foods only in the first half of the day. In the second - only the lungs.
During the day, try to burn more calories than you consume per day. Keep a notebook for the first time to see the “income and expenditure” of extra kg.
Avoid fatty-sweet-spicy-salty.
Any dietary restrictions make no sense without physical activity. If you don’t want to become an old woman ahead of time, then combine your proper nutrition with proper exercise. Then your skin will not sag and your muscles will not weaken.

What is the right thing to eat for breakfast, lunch and dinner?

What to eat for breakfast

This energy boost is the basis of the whole day. Breakfast is not stored on the hips and is processed into clean energy. Requirements for a proper breakfast:

Buns, sandwiches, toast and croissants - out. They only tire the body, which after such a breakfast wants to go back to bed.
Pulses for breakfast are too much . The exception is buckwheat.
The main part of breakfast should be fruit. Especially in the summer. In winter, you can replace them with dried fruits.
Must be included in your morning meal yogurt, fermented baked milk or cottage cheese .
Milk in pure form For breakfast you can only eat it before six in the morning. For example, with cinnamon - it provides vigor.
Ideal breakfast - fruit salad , seasoned with yoghurt or fermented baked milk. You can also add berries and nuts.
For second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of dark chocolate.

What to eat for lunch

For the most part, we eat lunch very quickly, without really thinking about what we are eating, and throwing what we have at hand into the firebox. Because the job is waiting. And this meal requires a serious approach. And of course, sandwiches are absolutely not suitable for lunch. As a last resort, you can order lunch to the office or find a canteen with hot lunches. Requirements for a proper lunch:

At lunch you don’t have to limit yourself in food , but this meal should not occur later than two o'clock in the afternoon.
For the first course you can eat, for example, borscht, for the second - buckwheat side dish and two hundred grams chicken breast. Don't forget about the salad (fresh vegetables only) and yeast-free bread. For the third - compote or juice from fresh fruits.
Avoid smoked and fried meats at lunch . Replace it with steamed meat and plenty of vegetables.

What should you eat for dinner?

How does dinner usually go? We eat a lot of everything (and certainly with dessert), after which we collapse on the sofa in front of the TV to digest all this abundance of food. Moreover, while you come home from work, while you prepare dinner, while you gather the whole family at the table, the clock hands are confidently approaching ten in the evening. As a result, we spend the night digesting food instead of resting. So how should it be? Requirements for a proper dinner:

Dinner should be light. Optimal time for dinner - no later than four hours before bedtime. Preferably around six o'clock in the evening.
For dinner you should not eat pulses – they should be eaten in the first half of the day.
The best dishes for dinner are steamed or raw vegetables . Certainly not meat and chips and a huge piece of cake.
You can drink warm milk before going to bed seasoned with a spoon of honey - it promotes good sleep and falling asleep quickly.

Correct menu for the day

Since morning:
A glass of water immediately after you get out of bed. Get yourself into this habit.
Breakfast :

A couple of dried breads.
Fruit salad with yogurt.
Or a vegetable salad with vegetable oil.
100 g cottage cheese (cheese).
Tea, coffee, maybe with milk.

Lunch:

100 g of berries (fruits).
Natural juice.

Dinner:

Soup (lean, fish, vegetable puree soup, or low-fat broth).
About 150 g of fish, turkey or chicken (not fried). Baked or stewed. No “tasty” skins or crusts! For example, salmon kebab or turkey stew.
Salad (fresh vegetables only!) with vegetable (olive) oil.
Garnish – maximum four tablespoons. It is preferable to avoid it altogether, replacing it with a larger portion of salad. Or stewed vegetables.

Afternoon snack:

100 g of berries or fruits.
Tea-coffee, juice or water. You can use low-fat yogurt. Choose.

Dinner:

A couple of dried breads.
Any vegetables. It's better if you follow the "tradition": fresh vegetables and vegetable oil.
100 g cheese or cottage cheese, plus boiled egg.
Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
Drink optional.

Excess weight is the scourge of our time. Both women and men suffer from it. And all because of poor nutrition and physical inactivity. Although some people manage to maintain a slim figure and vigor throughout their lives, all because they know how to eat properly in the morning, noon and evening.

Morning menu.
Evening menu.
Some rules.

Morning menu

Breakfast and second breakfast constitute almost half of the daily caloric intake. If a girl eats 1200 kcal per day, then about 500 kcal are allocated for this meal.

Breakfast is the first meal after a long night break. In addition, it should provide the body with energy for the first half of the day, replenish reserves nutrients, water, vitamins. Therefore, snacks with coffee and a bun are, of course, pleasant, but not healthy. For breakfast you need to eat scrambled eggs, porridge (oatmeal is best), bacon, cottage cheese - that is, foods that contain a lot of complex carbohydrates and proteins.

Since in the morning most people don’t care about the healthfulness of their diet, since the brain is still asleep, here are some delicious breakfast options for lazy people and fast food fans:

. Sandwiches made from wholemeal bread. Suitable fillings include: boiled brisket, red fish or tuna pate and eggs, vegetables (tomatoes, cucumbers, lettuce).

. Energy cocktail made from natural yogurt (optionally kefir, milk), bananas, chocolate, cherries.

. Scrambled eggs with vegetables or cheese.

. Sweet oatmeal with honey, berries and nuts. And the more additives, the better.

For second breakfast, you can drink a cup of tea or coffee with an energy cereal bar, hematogen, yogurt or fruit.

It is best if it consists of a full menu: appetizers, first, second. Salads, soups and broths, baked meat and fish, all sorts of rolls, cutlets and meatballs with side dishes - all this is an excellent lunch option. The main thing is that it is varied, satisfies the need for proteins, fats, carbohydrates and vitamins, is not too high in calories and contains fewer harmful foods.

Dessert is best eaten as a separate meal after a couple of hours. A cucumber sandwich and tea, some dark chocolate or fruit are ideal.

Evening menu

In the question “How to eat properly in the morning, afternoon and evening?” Many people are interested in the last meal, because it is not clear what can be eaten, what cannot be eaten, how to choose calories and when to sit down to dinner.

The evening table menu should be quite nutritious, but light. It is better to postpone fatty, sweet foods, as well as those that take a lot of time to digest, for another time. A light salad, baked vegetables and meat, and a simple puree soup will fit perfectly into your evening diet.

The calorie content of dinner should be 30-40% of the total, and you should sit down at the table several hours before bedtime.

Some rules

There are a few simple rules about how to eat properly in the morning, afternoon and evening. By following these simple recommendations, you will never gain weight and will remain vigorous and healthy for many years.

. Don't eat before bed.

. In the first half of the day you need to eat 10-20% more than in the second.

. Sweet, flour, spicy and salty foods, if they cannot be completely excluded, should be eaten before 12-14 hours of the day. In the second half of the day, such food contributes to stagnation of fluid in the body and obesity.

. It is also better to eat fruits in the morning, they contain a lot of fructose - which is sugar, that is, simple carbohydrates.

. 2-3 liters of water per day is a mandatory rule.

. Learn to count calories, at least approximately.

. Leave the table a little hungry; the signal of satiety does not reach the brain immediately; during this time you can eat a lot of excess.

. If you are faced with a choice of eating something tasty or healthy, take the latter. Moreover, something healthy can also be made tasty, the main thing is to cook it correctly.

. Be consistent and stick to your diet.

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 healthy products 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:

Baking, 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.
Dinner - 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. Diet healthy nutrition 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 sweets, pastries, cakes, flour products, sweets, 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.