How to make proper nutrition

Proper nutrition is a balance of proteins, fats, carbohydrates, as well as vitamins and minerals. With this diet, the weight is stabilized, many diseases disappear by themselves, the overall well-being and emotional background improves. The menu must be compiled so that the body does not have a disadvantage.

1

General principles of proper nutrition

In your daily diet must be attended by all of the listed groups of products:

• Milk and fermented milk products.
• Cereals.
• Vegetables.
• Fruits and berries.
• Meat, fish, eggs, seafood.
• Vegetable oil, nuts, seeds.

Each of the groups has a certain nutritional value, and also provides the body with its own set of beneficial substances.

Many people instinctively adhere to the principles of healthy nutrition. Other to work out the right habits, the power of will and knowledge of the basics is required:

• Distribute products in such a way to eat for a day five to six times, but gradually.
• Prefer vegetables, fruits, porridge.
• Consume smaller and hard-free food.
• More often, cook, stick, bake, prepare for a pair.
• Plan a menu in advance.
• Do not drink food. It is better to drink a glass of water for half an hour before meals.
• Buy products minimally processed. Meaning seasonal fruits and vegetables, wholegrain cereals and bread, homemade milk, etc.
• Drink a lot of water: one and a half or two liters per day, not counting teas and soups.
• Combine products correctly (see the table below).

2

Useful foods for proper nutrition

In your menu must be logged in:

• Vegetables. In winter, consume frozen vegetables, as well as long-term storage vegetables: pumpkin, radish, beets, cabbage, carrots. In the summer, buy seasonal vegetables, desirable grown on household plots.
• Porridge. Give preference to whole grain porridge, large grinding is better small.
• Bread. Whole grain, enriched with fiber or with bran.
• Meat. The most useful is the veal, rabbit, chicken. Choose a pork.
• A fish. It is useful regardless of how much fat in it.
• Eggs. Chicken (one per day) and quail (three or four eggs per day).
• Fruits and berries. Almost any fruits and berries growing in your area can be consumed in any quantities. Imported kiwi, pineapples, bananas, grapes, citrus, etc. Limit.
• Vegetable oil. Olive and sunflower, no more than one or two art. l. in a day.
• Milk, fermented milk products. Preferred with a small percentage of fatty.

3

Harmful foods with proper nutrition

Limit or turn off the diet:

• Potato. Reduce potato consumption: despite the fact that it is attributed to vegetables, potatoes are lowered: there is no fiber in it, but a lot of starch.
• Salt and sugar limit: try to add various herbs instead of salt, such as rosemary; Instead of sugar - fructose or honey.
• Flour and sweet.
• Industrial production products. Mean: semi-finished products; Snacks: chips, crackers, peanuts; margarine; sausage; condensed milk; Ready sauces (ketchup, mayonnaise).

4

Proper nutrition in the morning, day and evening

Distribute food for all day in this way:

• The best breakfast dish is porridge, as well as some kind of protein foods: eggs, milk, fermented milk products.
• Lunch - the main eating. During the lunch, the meat is perfectly absorbed, it is best to combine it with vegetables. Discard the dessert, otherwise the body will be difficult to digest everything.
• The dinner of the stomach "tired" work. Do not load it heavy food overnight, better prefer fish, fermented dairy products, vegetables.
• Arrange the snacks between breakfast and lunch, between lunch and dinner. You can eat an apple to the snack, handful of nuts or dried fruits. The snack allows you to slightly "knock your appetite" and not overeat during the main meal.
• Stomach requires food before bedtime? Eat a piece of fish with lemon or drink a cup of kefir. Such food lies appetite and does not overload the stomach.

And last. Balanced food is not equal to the "tasteful", "Fresh", "lean"; on the site "Club of Soviets" and on the Internet you will find a lot recipes dishes - Useful, delicious and fragrant.