Delicious and healthy food for every day. Proper nutrition every day - how to implement your plan? healthy food

Preservation impeccable health and excellent well-being is impossible without proper nutrition . Both doctors and representatives of informal medicine advise to use healthy and natural products. A healthy lifestyle and malnutrition are just two completely incompatible concepts. And in order to rank yourself among those who care about their own health, you should not only follow what is on the daily menu, but also have a clear idea of how certain food groups affect the body.

Vegetables are present in literally every menu of proper nutrition. This group of products includes not only fruits, but also roots, leaves, and tubers. There are fruits that are biologically classified as berries, but due to their taste and characteristics, they are actually classified as vegetables. Tomatoes are one notable example.

Value for health are any vegetables grown exclusively in a natural way. They are vital to man. Without them, the full functioning of cells, organs and tissues is impossible. This is due to the fact that they contain:

trace elements and minerals;
a small amount of vegetable protein;
dietary fiber - fiber;
vitamins.

The usefulness of fiber for humans lies in the fact that it contributes to the natural cleansing of the body. Against the background of a deficiency of this substance, decomposition products with toxins begin to accumulate first in the intestines, and then in other organs.

The list of vegetables that can be included in the usual diet is determined by which of them are the most accessible. In our latitudes these are:

Carrot

It is a valuable source of carotene - vitamin A, has high nutritional and antioxidant properties, stimulates the digestive processes and improves the quality of the blood.

Cabbage

The most useful are varieties such as white cabbage and broccoli. Cabbage contains a high concentration of fiber, several dozen trace elements, and vitamins. Vegetable culture is highly valued by doctors because it cleanses the blood of bad cholesterol, resists the development malignant tumors, enhances the protective functions of the immune system. Cabbage is no less valuable for dietary nutrition.

Garlic and onion

Champions in the number of phytoncides that positively affect the immune system. These vegetables increase the body's resistance to bacteria, viruses, toxins.

Tomatoes

Herbal products, while supporting all the vital functions of the body, also have a therapeutic effect, help in the treatment of dysfunctions, disorders of organs and systems. Their use on a regular basis allows you to resist the development of many pathologies and diseases.

Natural, fresh, unprocessed fruits are of great value for the endocrine, cardiovascular, and digestive systems. They also contain a large amount of fiber, and also normalize weight indicators. Fruits have a composition similar to vegetables and are an integral part of the diet.

The greatest value for a person is:

Apples

Rich in pectin, iron, fiber. The multicomponent composition endowed this fruit with the ability to stimulate the process of natural removal of harmful cholesterol and toxins, positively affect intestinal motility, and reduce weight if consumed regularly.

Bananas

Natural source of natural carbohydrates, fructose and potassium.

Avocado

It contains unsaturated fats, trace elements, vitamins, has an anti-carcinogenic effect, stimulates the production of collagen, and, therefore, helps to rejuvenate the body.

Fruits, on the recommendation of doctors and nutritionists, should be present in the daily menu, as they support normal function. gastrointestinal tract, vascular and nervous systems, prevent many diseases. However, when choosing these products, preference should be given to those grown in ecologically clean regions, without the use of synthetic and chemical stimulants.

They have properties similar to vegetables and fruits, with the exception of the composition, in which vitamins, nutrients, trace elements predominate, and the amount of fiber is not so high. They are natural antioxidants that regulate metabolic processes in the body, have a great taste and are a product that can be consumed as an independent dish.

There are many berries useful for humans, including strawberries, cloudberries, cherries, sea buckthorn, raspberries, grapes, blueberries, black currants, game, cranberries, bird cherry. There are berries that are used as medicines and raw materials in the pharmaceutical industry for the production of herbal preparations.

beans

They contain vegetable high-grade protein, fiber, vitamins, antioxidants, microelements. Legumes do not contain harmful fats, but due to the presence of special substances, which, according to scientists, effectively resist the formation of abnormal cells, which subsequently form cancerous tumors.

The fiber present in them cleanses the digestive tract from the remnants of undigested food and toxins. Since legumes belong to the category of “complex” carbohydrates, they are digested rather slowly, but they saturate the body with a large supply of nutrients and provide it with energy for a long time.

nuts

Rich in iron, protein, zinc, carbohydrates, chromium, vitamins C, E and group B, they are hard-skinned fruits with nucleoli inside that can be eaten simply or used in a variety of dishes. Distinguished by beautiful palatability, nuts are able to give a feeling of fullness almost immediately after consumption, they are a ready source of energy.

Nuts are not just a tasty and nutritious delicacy, but also an excellent therapeutic tool in the fight against various ailments. Chestnuts, walnuts, hazelnuts, cashews, peanuts, and almonds are especially helpful.

Natural source of many valuable components and glucose. Collected in ecologically clean areas, prepared without the use of heat treatment, it has an antibacterial, immunostimulating, tonic, tonic effect. This natural medicine is recommended for use in vascular disease, digestive disorders, anemia.

A fish

It contains omega fatty acids, protein, phosphorus, has a beneficial effect on blood circulation, strengthens the immune system, helps to increase the concentration of useful cholesterol compounds, and belongs to products with high nutritional value. The most useful is fish from the salmon family.

Green tea

The drink obtained by brewing the leaves of the tea bush is a natural antioxidant that contains minerals, polyphenols and vitamin C. It has a beneficial effect on all organs and systems, and with regular use reduces the risk of strokes and stone formation. People who drink it constantly are less likely to suffer from heart and liver diseases, are less prone to caries and cancer.

Olive oil

Natural remedy for fighting increased level cholesterol. The olive oil obtained as a result of the first pressing contains components such as oleic and linoleic acids, vitamins D, K, E, as well as many trace elements. Thanks to this composition, it is a scientifically recognized prophylactic against cancer.

Wholemeal bread

The main feature of unprocessed flour is that it does not contribute to the set excess weight because it contains complex carbohydrates. In addition, it retains almost all the useful substances and vitamins that are present in cereal crops. Bread and other products made from such flour reduce the risk of developing diabetes, vascular pathologies, and digestive diseases.

Food is considered useful, in which vegetable products, fats, which are useful acids, and dietary protein are optimally balanced. Knowing about the valuable qualities of a particular food helps to choose a diet that will meet the needs of people involved in sports or suffering from any ailment. Having information about the benefits and harms of a particular product, you can easily determine which ones will help maintain health, and which ones, on the contrary, should be stopped.

healthy eating- the key to a long life, the child knows about it. What do you need to do to live to a hundred years? Nutritionists assure that the secret of longevity is in a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry in butter and completely eliminate margarine from the diet.

Avoid overly salty foods.

Instead of milk, use lactic acid products (kefir, yogurt, fermented baked milk).

Meat, fish and poultry should be consumed freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.).

Eat a salad every day fresh vegetables or fruit salad.

Fresh vegetables

To follow the rules healthy eating, it is necessary to limit the consumption of the following products: sugar, pickles, smoked meats, fried foods, fatty pork, pastry products, canned food and canned foods.

Of course, a complete rejection of “harmful” products will require a huge effort of will, and it’s not a fact that the efforts will be justified: if a bad mood raises a piece of cake, it’s okay. Stress for the body is much more dangerous than a cake that will help to cope with it. Trying to live without stress, in harmony with yourself is another important rule that shapes our healthy lifestyle.

Do not forget to eat (preferably daily) all kinds of cereals. They are the main "healthy" product with which it is better to start the morning: it is both tasty and healthy. Lots of cereals fiber(which is necessary for proper digestion), minerals and b vitamins that support our nervous system. In conditions of constant stress, porridge is the best sedative! Cereals are “long” carbohydrates, they will provide the body with satiety and energy until lunch.

Eat right, and the results will not keep you waiting!

Recipes for proper nutrition are gaining popularity today, because such recipes can be not only useful for our body, but also very tasty. The abundance of recipes for proper nutrition attracts both externally and with its content, pleasant aroma, interesting color, etc. It is very important to correctly compose a menu for every day, where recipes for proper nutrition will prevail. The variety of shapes and tastes will not leave anyone hungry and dissatisfied with what they have tried.

Do not confuse healthier eating with dieting or fasting, because they are fundamentally different. But the effect of healthy food will be noticeable, because with the help of natural and tasty products you will be able to easily maintain a beautiful shape and lose extra pounds. And in addition to the figure, a balanced diet will give a good mood and well-being.

Proper nutrition involves the use of freshly prepared food, so the recipe is designed for 3 servings:

medium sized carrots;
chicken fillet - 200 gr.;
cauliflower;
sauce (chicken broth, hard cheese, flour, cream, 2 eggs, ground pepper, nutmeg, salt to taste).

Recipe:

Do not boil the cauliflower until cooked, after dividing the inflorescences. Add to the water where it was cooked, all the ingredients for the sauce, except for the eggs. Cook all this mixture for 5 minutes, stirring occasionally and not allowing to curdle. Then add the egg yolks and mix well in a water bath.
Grease the baking dish with butter. At the bottom lays pre-cooked chicken or other poultry fillet, cauliflower, carrots and pours sauce.
We put the mold in the oven preheated to 250 degrees for 15 minutes, until a crispy crust of a beautiful golden hue appears. Such food is not only insanely tasty, but also nutritious.

Salad with sardine

There are many recipes for proper nutrition, but this salad is very easy to prepare, saturates the body and does not allow extra pounds to be deposited on the sides. For its preparation, the following components are required:

rice - about 130 gr.;
canned peas and corn (a glass of total weight);
sardines in their own juice;
fresh cucumber;
Cherry tomatoes;
greens, feather onions;
salt and pepper (to taste).

Recipe:

Pre-boil rice. Mix it with sardines.
Cut the cucumber into small bars, divide the cherry tomatoes into quarters.
Cut greens and onions, add to rice.
Mix all the remaining ingredients and decorate the dish.

In order to eat right, you do not need to spend a lot of time preparing food. With the help of proper nutrition, you can increase the level of energy and strength, gain vigor and positive, feel better and forget about health problems. Proper nutrition has long ceased to be a tasteless restriction in food, with the help of a variety of dishes you can decorate your daily diet.

Eating right today - you take care of your health for many years.

Therefore, we prefer to buy high-quality products that have a beneficial effect on the body and correspond to the basics of a healthy diet. Uvelka pays attention to the quality of the finished product great attention at all stages of production, so we produce " Healthy Porridge with health care".

Cereals and flakes TM "Uvelka" consist of whole grains and are rich in:

B vitamins, which help the human body convert nutrients into vital energy;
complex carbohydrates that give a long feeling of satiety;
vegetable protein, which is necessary for the normal functioning of the body;
vegetable fiber, which is important for the health and excellent function of our gastrointestinal tract.

Useful properties of cereals and flakes under TM "Uvelka" are confirmed by the Regional Public Organization "Association of Gastroenterologists of the Tyumen Region".

Use our recipes for a healthy diet and it will be much easier to follow a healthy lifestyle. By the way, our recipes for proper nutrition are suitable both for losing weight and for constantly maintaining the body in a healthy, working condition.

Principles of healthy eating

A proper nutrition system is a real base, on the basis of which the overall healthy state of the body, excellent mood and external attractiveness are easily built, which no cosmetics can replace. If you adhere to the elementary rules of proper nutrition, then most diseases will bypass you, and good spirits and energy will never run out.

The main principles of proper nutrition:

eat when you begin to feel hungry;
chew each bite well;
eat in small pieces;
eat in a calm state;
concentrate on the process while eating;
eat sitting;
limit the menu of one meal to 4 dishes maximum;
divide your daily diet into 4-5 small meals instead of 2-3 large ones;
move actively throughout the day;
do not drink food and do not drink immediately after eating;
the main amount of food eaten is at dinner;
eat freshly prepared food;
eat natural food;
do not use (or minimize the use of) harmful products (mayonnaise, ketchup, fast food, alcohol, etc.);
eat more fiber - fresh fruits and vegetables.

A balanced diet, first of all, reflects the correspondence of the calorie content of food to how much energy a person spends, how actively he moves. By changing the balance of the main components of food (carbohydrates, proteins and fats), you can build a healthy diet. An important role in the menu of a healthy diet is played by the natural, initial compatibility of products. You can read about it in .

Where to start with proper nutrition

There are no special secrets in how to switch to proper nutrition. And most importantly, healthy food does not require additional financial expenses that are unbearable for the family budget. Healthy food products do not have to be very expensive - it is enough that they are natural and fresh. The whole nuance is how these products will be prepared and consumed.

Start with the fact that prolonged heat treatment always "kills" the lion's share of the benefit in any food. Therefore, it should be minimal. Do not forget that fried food, firstly, is of little use for the stomach a priori, and secondly, it is harmful due to contact with the fats in which it was cooked - even fresh fat “for one frying” is harmful, and used repeatedly "gives" carcinogens! One of better ways cooking for today - double boiler.

Mandatory in the diet of proper nutrition products representing all food groups(from greens and fruits to beans and oils). Their percentage may be determined by your taste preferences and the characteristics of the organisms of family members, but the diversity and coverage of the entire spectrum is a requirement that is indispensable for the full provision of the human body with vitamins.

Regularity and time accuracy in meals - the key to a clear "work" not only of the gastrointestinal tract, but of the entire system as a whole. Nutrition by the hour, ultimately, regulates sleep, the nervous system, normalizes the state of blood vessels and pressure.

Minimum salt, sugar restriction, control of buns and cakes, replacing fizzy drinks with herbal tea or compotes - all this is easier to get used to than you think. For 21 days, the human body is completely rebuilt, including in terms of taste preferences.

Snacks in healthy eating will also be subject to change. Firstly, it is better to forget about the frequent use of buns, cakes and other flour, sweet products. According to proper nutrition, it is better to have breakfast with porridge, banana, kefir, etc., and put the bun, cake aside. In addition, during the day everyone likes to "drag" cookies and sweets around the office, which also leads to the use of extra calories, which eventually accumulate in such quantities that they are not burned and are deposited in fat folds. No one says that you need to completely limit yourself from eating "sweets", but you need to learn how to control their quantity and allow yourself to eat them strictly before lunch.

On the late supper proper nutrition advises cooking meat and green salad. Meat protein remains one of the most useful and almost indispensable ingredients, and carbohydrates can be obtained not only from pasta, rice and buckwheat, but also from vegetables. In addition, vegetables contain fiber, which will improve the functioning of the digestive tract.

The main law of healthy eating

The main principle of a healthy diet is balance. Starting with the elementary ratio of calories we consume and our physical activity and ending with a reasonable balance of products from different groups, and not just eating those that we “like”.

As an example - neutral and included in apples. A couple of days on apples is very useful for the body, a week is already harmful, since a person stops receiving fats and other components that are absent in apples. The second example is fragrant butter. Fat in its purest form. Its irrepressible consumption is not just obesity, but also liver problems. And a thin layer on the morning toast is a boost of energy and strength needed to start a productive day. Healthy food - healthy life!

Calories must be expended!

This does not mean that you can eat low-calorie fruits and lie in bed all day. You won’t like the result - the skin will take on a color reminiscent of symirenki apples, and there will be no strength left at all. Active movement not only trains muscles, but also normalizes the functions of internal organs. Don't want to go to the gym or do some cleaning? Just dance like in your youth - at home, spontaneously, for yourself! The benefits of proper nutrition will always be deficient without normal physical activity.

Diversity in food should be!

At the beginning of their journey to a healthy lifestyle, many are interested in the list of products for proper nutrition. This is not quite the right move. It will be easier to find out the list of harmful products and exclude them completely or partially. Most professional athletes eat exactly the same foods as everyone else. The secret is in the balance of the ingredients, the splitting of the meals, and the cooking methods.

Don't say you don't like something - just try cooking this product differently! Tasty beans? Do not boil it in borsch, but cook it in a double boiler with oriental spices: turmeric, a mixture of peppers, a scattering of herbs. Read one of our recipes and it will immediately become clear to you - it's delicious!

All food groups must be present in the diet. Cereal porridge. Fresh greens. Meat and fish, not chicken wings from the nearest fast food restaurant. Do not like boiled or steam? Bake in the oven! Vegetables, fruits, fresh and unsalted nuts (not those “for beer”), vegetable oils and animal fats (but not spreads!). Eggs, including quail. Dairy spectrum - and certainly fermented milk products (kefir or fermented baked milk, sour cream in moderation).

But mayonnaise and other store-bought sauces, ketchups and bags of "quick" soups - this is not a variety, but a slow "spoilage" of the body. First for the stomach and other organs, then for nervous system and working capacity.

Proper nutrition is the key to health!

Macronutrient balance

This compound word just name fats, carbohydrates and proteins. Their correct balance is the main rule of a healthy diet. Energy-fats give strength, builders-proteins start internal metabolic and other processes, clever carbohydrates feed not only the brain, but also the endurance of the body as a whole. And only balanced in a single food system, they are able to make a person energetic, healthy and cheerful.

Sample weekly nutrition menu

Information on proper and healthy nutrition for a week is very widespread on the Internet, but it should be understood that proper nutrition is a healthy lifestyle that is observed not for a specific period of time, but every day throughout the entire time. A sharp change in diet towards a healthy diet can be a serious stress for the body. In addition, you need to remember about physical activity, which allows you to burn excess calories accumulated during the day and does not allow the body to stagnate, improves blood circulation, the functioning of the gastrointestinal tract and the cardiovascular system.

It’s not quite problematic to observe and plan the right diet for a week, but it’s definitely necessary to make a plan for the day! And if you cope with the task for the day, then within the framework of the week there will be no problems.

An approximate healthy diet for the day or a proper nutrition scheme:

Breakfast. In the morning you need to eat something light, but high-calorie, so that you have enough energy until lunch and you don’t go wadded at work for half a day. For this, for example, oatmeal or other porridge, muesli, cheese, fruits are perfect. Try to make breakfast varied, it will be problematic to eat the same thing every day.
Snack. Unsweetened fruits (bananas are quite suitable for those who train in the gym), vegetables, kefir.
Dinner. For lunch, be sure to eat something meaty: fish, pork, beef, chicken, etc. And do not forget to add a side dish to taste! For example, fit.
afternoon tea. An hour or two after dinner, you will definitely want to have something to eat, and then kefir, low-fat yogurt, nuts, dried fruits or bananas will save us.
Dinner. This meal should not be heavy. It is best if you prepare some meat and a vegetable summer salad to go with it. In general, it is better to eat vegetables every day, because they contribute to better digestion, are rich in fiber and vitamins.
Before bedtime. Do not go to a fortuneteller, at this time many climb to the refrigerator and look for something to eat there. It is from such uncontrolled meals that extra pounds are added. Before going to bed, it is best to drink a glass of kefir, fermented baked milk, eat low-fat cottage cheese, a vegetable salad with olive oil is also great.

It is important to note that proper nutrition for weight loss is almost the same as described above. It is clear that weight loss is a healing process, which is best coordinated with specialists in this field, but the concept and scheme will most likely not change.

In addition, it is important to understand that the diet, products and proper nutrition menu for people involved in sports will differ significantly from the above, because the body of these people consumes many more micro and macro elements, calories, etc.

As you can see, a healthy lifestyle and nutrition during this period is very easy to understand. The biggest problem is the rejection of your favorite "harmful" dishes. We hope that we have answered the question of how to properly compose proper nutrition and helped you in the formation of a healthy and vigorous life.

Everyone who strives for an ideal figure should understand that eating everything in a row will not succeed in becoming slim and beautiful. You don't have to be on a strict diet every day. For weight loss and effective weight loss, it is enough to adhere to healthy lifestyle life and the principles of proper nutrition.

PP is based on counting calories and BJU (proteins, fats, carbohydrates). The healthy menu includes simple, tasty and healthy meals. The main thing is to choose the right recipes, have the necessary products on hand, choose the method of preparation. Proper nutrition recipes are suitable not only for a balanced diet, they can be prepared for breakfast, lunch or dinner for the whole family.

With proper nutrition, you need to eat often, but in small portions. It is very important to choose the right products that go well with each other. If there is incompatible, this will affect the work of the digestive tract. The transition to PP is gradual. Introduce new products little by little. Don't focus on calorie control. Sufficient daily rate recognized volume in . But if you are doing power loads, go to fitness and lead the most active lifestyle, the standard is subject to change.

Always read the ingredients of the products you buy. They should contain as little sugar as possible, its substitutes, fats and various preservatives. PP does not mean a radical rejection of sweets. The body needs glucose and endorphins, but pastries and desserts can be prepared for the benefit of the figure. Be sure to refrain from:

carbonated sweet drinks;
semi-finished products;
fast food
mayonnaise;
bakery products made from white flour;
shop sweets (cookies, sweets, buns).

A healthy diet should be balanced. The most important thing to understand is that PP is not a diet, it is a way of life, its new style which must be accepted. Never starve yourself. The rule "do not eat after 18:00" has long been outdated. The last meal should be 2-3 hours before bedtime. Therefore, if you go to bed at midnight, dinner can be held at 21:00. One condition - food should be light, check out the calorie content of the dish.

It is necessary to cook PP dishes for a couple, in a slow cooker, in the oven. Avoid pan frying. If there is a need to fry something, use a few drops of olive oil, not sunflower oil, but it is better to buy a frying pan with a Teflon or ceramic coating and cook without fat at all.

The first half of the day

The time before lunch is ideal for a reception complex carbohydrates and fiber, i.e. cereals, vegetables, flour products(but only from durum wheat, oats, bran). An excellent solution would be, which can be served with sweet and vegetable fillings. Such food is digested for a long time, gives energy and strength.

What to cook for breakfast for yourself and children, so that the morning meal is beneficial, everyone who switched to PP thinks. We offer several recipes for healthy breakfasts, which are easy to cook step by step with a photo.

Zucchini muffins

To prepare this delicious dish at home you will need:

zucchini - 600 gr;
egg - 2 pcs.;
whole grain flour - half a glass;
garlic, herbs and spices to taste.

Wash, peel and grate the zucchini.
Add the rest of the ingredients to the zucchini mass, mix.
Spread the dough into parchment molds, bake in the oven for half an hour at a temperature of 200 degrees.

banana pancakes

Dessert fans will not remain indifferent to banana pancakes. To make them you will need:

3 bananas;
1 egg;
1 st. fat-free kefir;
1 st. corn or oatmeal.

We clean bananas, knead with a fork.
Add kefir and eggs, beat with a blender.
We introduce flour into the mixture, mix the dough thoroughly.
Fry the pancakes on both sides in a dry or olive oil-rubbed frying pan until golden brown. Serve warm to the table.

Protein pancakes

To please yourself and your loved ones, prepare inexpensive but healthy protein pancakes in the morning. For this you need:

200 gr fat-free cottage cheese;
2 tbsp. l. oatmeal or bran;
150 ml of milk;
3 egg whites;
stevia or honey.

Put all the ingredients in a bowl, beat with a blender.
Fry in a pan without oil.
Serve with fruits and berries for herbal tea.

Also, for breakfast, either, oatmeal or buckwheat porridge. The cooking time of each dish does not exceed 20-30 minutes. Breakfast has the highest calorie content, because it is necessary to charge the body with strength and energy for the whole day.

Afternoon

Lunch is the time for second courses. Soups and salads are great options. When compiling the menu for the week, be sure to take note of the following lunch options.

Chicken with beans

Such a dish is a full meal, after which you can drink a glass of juice or a cup of tea. As an alternative to the main component, you can use a turkey. To prepare it, take:

chicken fillet 350-400 gr;
beans 450 gr;
Cherry tomatoes;
pesto sauce;
spices to taste.

Lubricate the pan with olive oil, fry the stripped chicken breast with spices on it.
Soak the beans in water for 4 hours in advance, then simmer in a saucepan, adding tomatoes and pesto.
We combine all the components and simmer over low heat for another 5-7 minutes.

Beef cutlets

For cutlets, you need to take a piece of meat (500 gr) and cook the minced meat yourself. Store analogues are better not to take. In addition to beef, you will need:

skimmed milk - 70-100 ml;
onions - 1-2 pcs;
salt and pepper to taste.

Peel the onion, cut into large pieces and put in a blender bowl.
Add milk and whisk.
Salt and pepper the minced meat, add the onion mixture. We mix everything thoroughly.
We form cutlets, put them on a baking sheet covered with parchment and send them to the oven for 45 minutes at 180 degrees.

Baked fish

Fish is a source of protein and trace elements. Choose lean varieties. An excellent solution would be pollock. To make delicious and juicy fish according to the PP recipe, you will need:

6 pcs. pollock fillet (total weight about 500-600 gr);
a quarter of a lemon;
5 st. l. apple juice;
1 onion;
salt and pepper.

We wash the fish fillet, dry it, rub it with salt and spices, sprinkle with citrus juice.
In a foil greased with olive oil, put the fish fillet, sprinkle onion half rings on top, pour over apple juice.
We wrap the fish, and send it to the oven, heated to 200 degrees for 40 minutes.

You can serve the dish with baked vegetables - broccoli, cauliflower, zucchini, eggplant.

Before bedtime

Eating at night should be light and low in calories. For dinner, it is best to eat fat-free cottage cheese, salad, seafood (boiled squid, steamed fish), scrambled eggs without yolks, fish meatballs. The list goes on, the main thing is to catch the essence and stick to it. general rules PP. We offer salad recipes that will be a great dinner for you.

radish salad

Cut the radish and carrot into strips in equal proportions. Add a clove of garlic, a handful of chopped walnuts, sprinkle with lemon juice and olive oil, salt, pepper, mix and consume.

Salad "Vkusnyashka"

Gentle and delicious salad you will be ready in 10 minutes. To do this, take 100 grams of celery and cucumber, cut into cubes. We also cut two boiled eggs and add to the vegetables. 50 grams of low-fat cheese three on a grater. If desired, cut greens, garlic. Salt and season with low-fat sour cream.

beetroot salad

For cooking, you need to take 100 grams of boiled beets, carrots and cucumbers. We rub all the ingredients on a grater, salt, pepper, add herbs and olive oil. The salad is ready, and you can serve it to the table.

Snacks

The issue of snacking always occupies a special position in the discussions and rules of sports, separate or other types of nutrition. Snacks are needed, often they are called second breakfast and afternoon tea. However, the main thing is to eat right. Food should be easy to digest and have a small portion. Great snack options are:

smoothies;
fruit;
a portion of fat-free yogurt;
fried chickpeas;
dried fruits;
vegetable casserole, etc.

Also watch video:

Proper nutrition can be used not only for weight loss, but also for gaining weight. muscle mass. This is important for strength athletes who are building muscle. In their case, the emphasis should be on, not proteins.

It will be difficult to make a PP menu for a month. First, plan your diet for the week. When you get used to and learn how to properly select dishes in accordance with the time of day, calories and other parameters, you can complicate the task.

Do not forget the advice from a nutritionist, exercise, drink plenty of water, walk in the fresh air and avoid stress. Only an integrated approach guarantees you good health, youth and beauty for many years.