Healthy eating: what to eat. Healthy food for the whole family: choosing healthy foods and making a menu for every day Proper nutrition what you can eat

Today, the average person's grocery basket is replete with a variety of types of food. Any product is available to modern man. But the one who monitors his health and chooses for himself healthy diet, must clearly understand that not all food should be included in the list of products of a healthy diet. So what can and what can not be eaten by a person who wants to support his body, maintain youth and health? Let's answer these questions in detail.

Do's and Don'ts of Healthy Eating

Of course, the main principle of a healthy diet is the balance of nutrients consumed. And it's not just protein. The human body needs amino acids, vitamins (E, A, B, PP, D), folic and other acids, magnesium, calcium, etc. To ensure the supply of nutrients to your body, you need to diversify your diet as much as possible. On the table should be vegetables, fruits, legumes, nuts, natural vegetable oils. Organizing your diet is easy. It is necessary to build on the principle of including the maximum amount of healthy foods and the complete exclusion of junk food.

What can you eat instead of meat on a healthy diet

Protein performs the main building function in the body. This means that this element is responsible for the processes of regeneration, the formation of enzymatic elements, connective tissue, etc. In addition to the building function, proteins play a protective role, producing special protective bodies in the blood. Proteins are actively involved in the process of assimilation of carbohydrates, minerals and other bioactive substances. That is, given this, it is easy to conclude that the human body cannot cope without protein. But what if you decide to give up meat and fish? You can easily replace these products with other elements of food.

Dairy and dairy products

If non-strict vegetarianism is chosen, then it is allowed to leave dairy and sour-milk products in your diet. They are excellent sources of protein. Also in milk, cottage cheese, yogurt and kefir there are many other useful substances that are needed to maintain vitality and health.

Legumes

Beans, lentils, peas, soybeans are food elements that do an excellent job of saturating the body with protein. In addition, legumes are very tasty and nutritious.

Mushrooms

There are many types of edible mushrooms. They taste excellent, and mushrooms are excellent meat substitutes.

nuts

In nature, there are more than a dozen types of nuts. All of them are oily, tasty and very satisfying. By consuming cashews, walnuts, peanuts, pine nuts, hazelnuts, you can replenish some supply of protein elements in the body.

cereals

Composing a healthy diet, we must not forget about cereals. They perfectly saturate, enrich the body with useful fibers, fiber. And, of course, many cereals contain protein. For example, a large amount of protein is found in buckwheat.

Sunflower

Sunflower seeds are rich in protein and vitamins needed to maintain health. You can eat sunflower seeds, popularly referred to as seeds, or you can easily get some protein by eating straight-pressed sunflower oil.

Plant food

Some amount of protein is also found in plant foods. However, it is fair to assume that vegetables, fruits, berries and herbs contain less protein than, for example, legumes and mushrooms.

Healthy Eating: Do's and Don'ts

Yoga involves the transition to a vegetarian diet. This means that products obtained by taking the life of animals should not be on the table. healthy eating involves the rejection of meat, fish, eggs. This is explained by the fact that, living according to the principles of yoga, we refuse to harm not only our physical body, but also take care of the purity of the soul. Meat carries negative energy. And even if the animal was not killed by you personally, eating such food may have to bear a karmic response. At least that's what true vegetarians think.

Also, modern meat and fish products are often represented by poor quality. Animals are fed feed with additives to increase growth, weight, antibiotics, etc. Using such a product, one cannot be sure that this will not affect the health of the body. Meat, fish, eggs of dubious production are potential sources of zoonotic infections. For example, low-quality eggs are often the cause of human salmonellosis. The meat of artiodactyl animals can be a source of E. coli and other pathogenic bacteria.

What not to eat with a healthy diet

We found out, considering a healthy diet, what you can and should eat. But now I want to focus on those products that have no place on the table of a person who chooses the path of a healthy lifestyle for himself.

So what is not allowed:

1. Fatty food. Do not allow fatty foods in your menu. This is not only harmful in terms of vegetarianism and yoga. Any gastroenterologist will tell you that a passion for fatty foods will sooner or later lead to problems with the digestive tract. In addition, lovers of fatty foods often face vascular and heart diseases. Is it worth talking about being overweight here? After all, it is already clear that by consuming excess fats, you will have to say goodbye to a slender figure.
2. Semi-finished products and fast food. This category of food should generally be marked with a danger sign. After all, what is fast food? A source of extra calories, carcinogens, preservatives, flavors, dyes, flavor enhancers. Somewhere among this incredibly harmful "cocktail" there is a small percentage of something acceptable. But this is not a fact either. It is not for nothing that people who are fond of fast food and eat semi-finished products without measure suffer from diseases of the stomach and intestines. well and excess weight, acquired from such food, has such a scale that it cannot be handled later even with the help of diets and exercise.
3. Confectionery . By itself, sugar is not good for the human body. However, modern sweets contain components that outshine even sugar in their negative effects on the body. The same dyes, thickeners, preservatives and flavor enhancers are easy to find today in chocolates and sweets. Modern sweets are far from perfect. Therefore, it is better to refuse them if there is a desire to maintain a healthy and beautiful body.
4. Sauces. Many people cannot imagine their dinner without any additives that enhance the taste of food. Mayonnaise, ketchup and other varieties of sauces are mega-harmful to human health. They contain so much fat, salt, flavors and artificial colors that it is simply impossible to call the use of such food acceptable.
5. canned food. Even from childhood, we remember numerous jars of tomatoes, cucumbers for the winter, as well as all sorts of preserves and jams that were stored in the basement for years. Do not saturate your diet with such products. At least they do nothing for our body. Useful fibers are changed and their structure is not the same as in fresh vegetables and fruits. When preserving, a lot of sugar, salt, vinegar and other additives are often used. All this is not necessary for the human body, and even more so in such quantities.

What to eat with proper nutrition

Speaking about proper nutrition, I would like to note the category of products that the human body really needs. We are talking about natural plant foods. Eat apples, apricots, cherries and tomatoes. Any fresh vegetables, fruits, berries and herbs grown in an ecologically clean area without the use of chemical fertilizers are very beneficial for the body. You can eat natural honey, nuts, dried fruits and cereals. The diet should consist as much as possible of those products that can saturate it with useful substances. Of course, when compiling the menu, you must take into account the individual characteristics of your body. It is important to pay attention to the presence of allergies to some food components, as well as to existing chronic diseases, the compensation of which can be impaired by the inclusion of certain types of products in the diet.

In addition to the fact that the diet should consist only of healthy foods, it is worth studying the principles of proper nutrition. After all, you also need to eat right. Do not overeat, do not starve yourself, evenly distribute meals throughout the day. It is important to balance the saturation of the body with food and energy expenditure. So, we can say that building the right diet is only one step towards a healthy diet. To get the maximum benefit, it is important to take into account other facets on which the saturation of the body with useful substances, energy and forces depends.

What is the PP Diet? This is, first of all, the abbreviation of "proper nutrition". The idea of ​​creating such a diet arose against the backdrop of the spread of special diets that slightly restrict or strictly exclude the use of various products and those calling, for example, to remove all carbohydrates from the diet, eat only liquids, or eat boiled rice without salt for a whole week. Such diets are harmful to health, introduce digestive system and the body as a whole in a stressful state and contribute to the rapid return of the lost kilograms at the end of the period of food restrictions.

A healthy diet, in fact, is designed to provide the body with all the necessary nutrients and trace elements and is based on the principles of proper nutrition. However, just eating right amid the fad for diets is “unfashionable”, and PP (proper nutrition) is presented as a “PP diet for weight loss”.

Photo: Besedina Julia/Shutterstock.com

Against the backdrop of passion for fast food, semi-finished products, an abundance of sweets industrial production PP helps to return to the basics of the diet, laid down at the genetic level. A person needs a certain amount of proteins, fats and carbohydrates per day with the calorie content, which is determined by the energy costs of each particular organism.

All sorts of food benefits of civilization, rich in fast carbohydrates and fats, supplements that stimulate appetite, altered eating behavior contribute to a rapid increase in body weight. When following the principles of PP, a proper nutrition system, excess weight does not accumulate. Only an increase in energy consumption contributes to a decrease in fat reserves, that is, physical activity on the body.

It is quite possible to lose weight on PP if the daily diet provides calories in a smaller volume than is necessary for physiological processes. There are two options: eat right, observing the daily caloric intake for the body (calculated depending on the ratio of age, height, body weight, gender and activity) and increase physical activity, or reduce the calorie intake.

The best results are found in those who neglect proper nutrition before the diet and are overweight. The system is based on replacing high-calorie foods with low nutritional value useful products and the exclusion of "snacks". However, PP does not imply a sharp restriction on portions and volumes of food, so you should not get carried away replacing a harmful hamburger with a whole trout.

When following the rules and calculating the calorie content of the PP, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

Are there any benefits to PP?

Undoubtedly, proper nutrition helps maintain and even restore health. The menu for the week contains products that provide the body's needs in both nutrients and vitamins and minerals.

The diet can also include foods and dishes that help meet the increased needs for certain substances, masquerading as a desire to eat "junk" food. Researchers have proven for a long time that cravings for certain types of dishes and products do not always mean a lack of trace elements contained in these dishes. So, for example, the love of carbonated drinks does not indicate a lack of carbohydrates, but masks the insufficiency of calcium intake with food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Replacing products allows you to saturate the body with essential trace elements and prevent "breakdowns" from the diet.

Diet "proper nutrition": lose weight correctly

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of a healthy diet, on the contrary, they are mainly based on them. Some of the principles need to be adjusted according to the characteristics of the body and new research in medicine and nutrition, but this diet allows for minor variations and can be adapted to the needs of a particular person.

PP principles:

• the exclusion of convenience foods, fast food, carbonated drinks, industrial sweets, sausages, canned food, chips, almost all products prepared outside the home and not having the right ratio of proteins, fats and carbohydrates. It is strictly forbidden to eat food with glutamate additives, sugar substitutes or its abundance;
• salt restriction;
• daily after sleep, first of all, you need to slowly drink 200-300 ml warm water;
• dishes are steamed, baked, boiled, stewed. Fried food is prohibited;
• a fifth of the diet consists of fresh fruits and vegetables;
• almost completely exclude fast carbohydrates, replacing them with slow products: cereals (not fast food), bread (whole grain or wholemeal), pasta premium, unsweetened vegetables. Berries, fruits and honey - sources of fast carbohydrates - are included in meals in the morning and afternoon;
• the total volume of animal proteins is calculated by body weight: 1 g of protein should be supplied daily per 1 kg of weight;
• the volume of liquid (preferably water and herbal teas, unsweetened fruit drinks, compotes) is at least 2 liters per day, with a mandatory glass of warm water 30 minutes before each meal;
• carbohydrate dishes are distributed for intake in the first half of the day, protein - in the second;
• the use of only polyunsaturated fats is recommended: olive, linseed oil, fish (salmon, trout), seeds, nuts, avocados, etc. The total volume is 1/5 of the daily diet;
• meals - 4-5 times a day, with a maximum period between meals of 4 hours. The last meal is 3 hours before bedtime. Snacks are possible (no more than 2 times a day, among common meals, for example, 200 g of kefir or an unsweetened apple);
• dishes from potatoes and pasta are not combined with protein;
• you should eat at the same time, without accompanying activities (watching TV, playing games on the computer, talking on the phone, etc.), chewing thoroughly, slowly: this contributes to better absorption of food and faster satiety.

Proper nutrition: menu

Photo: Foxys Forest Manufacture/Shutterstock.com

There is no strict menu in the proper nutrition system. Proper nutrition- a diet that involves full meals with adherence to the principles and exceptions harmful products. Each person, with proper nutrition, selects the main and accompanying dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example for weight loss for a week

With proper nutrition, the menu for a week for the purpose of losing weight is compiled based on the parameters and characteristics of a person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

meal/day	First meal	Second meal	Third meal	Intermediate (second breakfast, afternoon snack)
Monday	Whole grain bread, cheese, vegetables, green tea	Boiled meat, steamed vegetables ( cauliflower, green beans), rosehip decoction	Broccoli baked with cheese, boiled egg, mint tea	A glass of kefir
Tuesday	Yogurt, vegetable salad, apple. chicory drink	Vegetable puree soup (without potatoes), baked meat. Still mineral water	Boiled salmon, brown rice. Unsweetened fruit drink	Fruit
Wednesday	Steamed or baked omelet, herbs, orange, tea	Steamed veal meatballs, stewed beans, vegetable salad. Freshly squeezed fruit juice	Cottage cheese casserole, unsweetened apple, vegetable juice	Kefir
Thursday	Vegetable salad, cottage cheese toast, tea	Whole grain pasta, vegetable salad, dried fruit compote	Fish cutlets, steamed broccoli, tea	Apple
Friday	Oatmeal without sugar, with butter, apple and cinnamon, fruit juice	Pumpkin soup with sesame seeds, baked chicken, vegetable salad, tea	boiled turkey, stewed carrots, fruit drink	Yogurt, ryazhenka
Saturday	Baked potatoes stuffed with cottage cheese and herbs, fruit juice	Baked fish with boiled rice, green salad with tomatoes, tea	Cottage cheese (up to 6% fat, 150 g), unsweetened fruits, tea	Apple
Sunday	Toast with egg, cheese and tomatoes, greens, juice	Steam veal, baked potatoes, vegetable salad, tea	Steamed omelette with green beans, unsweetened fruit	Kefir

Diet adaptation

Depending on the goals and possibilities, the menu can be compiled by changing the products to the appropriate ones in terms of calorie content and composition, supplementing and excluding dishes of individual choice.

How long does a diet with proper nutrition last?

This diet does not imply a time limit. When moving from a chaotic diet to principles consistent with proper nutrition, it should be remembered that this type of eating behavior is a natural, preferential choice that provides the body and meets its needs. After a period of reaching the desired body weight, one should not return to the previous style of eating, the nutrition system for this diet makes it easy and enjoyable to adhere to its rules throughout life.

Medical dietary restrictions

There is no diet that is appropriate and "right" for everyone and everyone. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the requirements of the body.

Many people think that proper nutrition is a list of bland, tasteless, "boring" foods that people who have health problems consume. But in the 21st century, more and more people begin to take a different position. A healthy diet today is a way to preserve youth and prolong life without depriving yourself of small gastronomic pleasures. And, without much damage to the family budget. We will provide a list of products for proper nutrition, with which you can adjust the diet for the better and improve the quality of life.

Eco-friendly at the core

First you need to understand what criteria the food used for a healthy diet should meet. An important role is played by its origin, type of processing and many other factors. Let's list the main ones.

First, it is desirable that the products be organic. Ideally, everything that a person consumes for food should be grown without the use of pesticides - chemicals plant protection. Most often, according to this scheme, they work in small personal farmsteads, and it can be difficult for residents of megacities to find such products. There are several options:

• find an organic store in your city (starting from 2015, there are more and more such outlets throughout the country);
• buy in the markets from sellers who trade in small volumes (if the area of ​​agricultural land is large, then the likelihood of using chemicals is higher);
• go shopping outside the city, to summer cottages and nearby villages;
• start your own farming and grow eco-products.

Thus, it is difficult to maintain the biological “purity” of food, but it is possible. But, even if none of the above options fit, there is another way to protect yourself and your family from unnecessary chemistry. To do this, you need to buy a special device that determines the residual amount of nitrates in food. It's called a nitrate tester. This gadget has its drawbacks, as it determines the total salt content in fresh vegetables and fruits.

However, inflated figures can be a reason for reflection and the final refusal to purchase a suspicious product.

In any case, if you adhere to the principles of proper nutrition, do not forget about folk wisdom. It allows you to reduce the residual content of pesticides in fresh products. To do this, fill the pot warm water and add a tablespoon of apple cider vinegar and a tablespoon of baking soda. Soak vegetables or fruits for half an hour. Rinse thoroughly under running water and dry.

What is "healthy" food?

So, we figured out how to protect yourself from pesticide products. Now you need to understand exactly what substances are needed for a person who decides to eat for the benefit of his health and longevity. Everything is already invented by nature itself:

• fiber - promotes better digestion;
• proteins-fats-carbohydrates - the main sources of energy and "building material" for our cells;
• vitamins - "responsible" for immunity and appearance a person, participate in the metabolic processes of the body and the normal functioning of internal organs;
• minerals - are involved in the "construction" of all tissues, water metabolism, enzymatic processes, maintain an optimal level of electrostatic stress in organs.

In addition to the listed components, healthy foods contain important organic acids (for example, oxalic, citric, succinic), tannins, flavonoids and many other "usefulness".

Product groups that will make life better

Now let's move on to specific examples. Products for proper nutrition are divided into several groups. And each of them has its own advantages:

• cereals: wheat, rye, oats;
• cereals: buckwheat, corn, rice, barley, millet, quinoa;
• legumes: soybeans, peas, chickpeas, beans, lentils;
• raw vegetables: tomatoes, cucumbers, carrots, sweet peppers, onions;
• processed vegetables: cauliflower, potatoes, beets, zucchini, eggplant;
• fruits: apples, pears, bananas, kiwi, citrus fruits, peaches, plums;
• berries: strawberries, raspberries, black and red currants, mulberries, cranberries, mountain ash;
• nuts: walnuts, almonds, cashews, peanuts, pine nuts;
• mushrooms: champignons, oyster mushrooms, mushrooms, truffles;
• vegetable oil: sunflower, olive, linseed, corn.

In addition, the diet can (and should!) include pasta made from durum wheat, seaweed, honey, pumpkin and sunflower seeds, fresh herbs, spices and spices in limited quantities.

As you can see, a healthy diet is very extensive and tasty. This is not even a diet, but a varied table that can bring not only benefits, but also gastronomic pleasure.

Separate means useful

It is very important not only to eat the listed products, but also to do it correctly. It is known that representatives of one group often do not combine with others, causing problems in the gastrointestinal tract. Therefore, it is very important to know the principles of separate nutrition and use them when forming your menu.

In fact, there are only six rules. And your task is to remember each!

• Starch and acids should be separated. Thus, bread cannot be combined with fresh tomatoes, and bananas cannot be combined with oranges.
• We breed proteins and carbohydrates “in the corners”. Porridge and mushrooms, pasta and nuts are incompatible.
• We eat starch and sugar different time. Thus, pies with jam, cookies with jam are evil!
• Protein and sour - "enemies". Nuts and mushrooms are not "friends" with citrus fruits and fresh tomatoes.
• At one time, it is recommended to take only one type of protein food. No tofu with mushrooms or nuts with legumes!
• And one more prohibition: different carbohydrate products cannot be combined. That is, the classic combination of "potatoes or pasta with bread" is a taboo.

We drink a lot and right

Drinking water plays an important role in a healthy diet. After all, if it is not provided, you may not achieve the desired result. And he, as you know, is in the general recovery and rejuvenation of the body.

The most important rule is to drink more clean water. Or rather, at least two liters a day. If you play sports, then the amount of alcohol you drink should be even more. Of course, this amount must be divided into several steps (about 10).

In addition, during the day it is recommended to use hibiscus, herbal decoctions, freshly squeezed fruit juices, fruit drinks and uzvars. With decoctions from medicinal plants should be more careful. Some of them are not recommended for certain diseases or conditions.

Harmful products - a definite "no"

And now - to the most important. What is categorically not allowed in the diet of people who decide to embark on the path of a healthy diet? You probably already know the answer... But you still need to be reminded of these "enemies". This is who we declare a taboo to:

• fast food;
• overcooked;
• smoked;
• oversalted;
• refined sugar;
• soda;
• alcohol.

Moreover, the refusal must be unequivocal, without the slightest indulgence. Only by completely eliminating all of the above products from your diet, you can achieve positive results.

Menu for those in the know

And finally, let's imagine an approximate daily menu of a person who has taken the principles of proper nutrition as the basis of his diet. The nuances can be varied, but it is desirable to leave the principles of separate nutrition unchanged. So:

• breakfast: oatmeal on the water, 2 kiwis;
• second breakfast: a small handful of any nuts or a mixture of them;
• lunch: pea soup with potatoes and fresh herbs, a couple of slices of whole grain bread;
• afternoon snack: fruit salad (apple, banana, strawberry);
• dinner: vegetable stew(zucchini, eggplant, tomatoes);
• between meals - water, a cup of herbal tea, a pack of pear-wild pear.

Before going to bed, if you suddenly feel hungry, drink lemon balm tea with a spoonful of quality honey. On the one hand, it will become a source of “healthy” calories, on the other hand, it will not cause overeating. On the third, this is the perfect symbiosis of products in order to tune in to a relaxing mood.

…Thus, a healthy diet is easy, tasty and healthy. Most importantly, keep a list handy. the right products think positively and lead correct image life. And then positive results will not keep you waiting!

The dream of a slim figure can force a person to significantly limit himself in nutrition and radically change his lifestyle. It is not so difficult to follow some of the recommendations of nutritionists: you can easily create a diet that will include foods with a certain calorie content, or get to work by bike. However, there is a requirement that not everyone can fulfill: do not eat after 18.00. The reason is not only the emerging feeling of hunger. If a person returns from work no earlier than 20.00, he simply does not have time to have dinner at the recommended hours, and only a few can go without food from lunch until the next morning. There are also psychological factors: after a busy day of work with its difficulties and stresses, there is a completely justified desire to relax. Good food is one of better ways calm down and take your mind off things. It is not surprising that many people get used to filling up in the evenings, ignoring all the advice of doctors.

Fortunately, the problem has a solution. There are a number of products that can be consumed after 18.00 without the risk of gaining extra pounds. We offer a list of such products to the attention of readers.

This cute fruit is considered one of the most effective fat burners. Its calorie content is low. It contains a large amount of pectin, which helps to improve digestion and get rid of heaviness in the stomach.

Kiwi fruits are rich in organic acids, which can be harmful in diseases of the gastrointestinal tract. It is worth using kiwi with caution even if you have observed allergic reactions for exotic vegetables and fruits.

Source: depositphotos.com

Flounder is great for diet food. Its meat contains a lot of protein and only 3% fat, mainly in the form of omega-3 and omega-6 fatty acids useful for the body. Energy value fish is 90 kcal per 100 g of product. Regular inclusion of flounder in the diet helps not only maintain optimal body weight, but also improve the condition of the skin, hair and nails.

Source: depositphotos.com

The calorie content of cod is one of the lowest among protein products (69 kcal per 100 g). The flesh of the fish is rich in iodine, sulfur and vitamin PP, so its use has a beneficial effect on the functioning nervous system, and also improves blood composition and circulation in general. Cod is not recommended to be included in the diet for people who have kidney problems or suffer from gallstone disease. Doctors have information that cod meat, if consumed excessively, can lower arterial pressure.

Source: depositphotos.com

Red beetroot has a sweet taste and is indeed high in natural sugars. Therefore, the root crop has long been considered unsuitable for those who seek to lose weight.

According to the latest data, the composition of beets is unique: with regular use, it allows you to normalize digestion, fill the body with vitamins and microelements, improve blood composition and normalize the functions of many organs and systems. The calorie content of the root crop does not exceed 40 kcal per 100 g. To date, there are several diets that include raw or boiled beets as the main nutritional component, providing a significant reduction in body weight.

People with chronic diseases should limit the consumption of beets: diabetes, oxaluria, frequent diarrhea and gastritis. A healthy person needs to eat beets daily. Among other things, it has a calming effect. By consuming beets in the late afternoon, you can relieve the effects of daytime stress and improve the quality of sleep.

Source: depositphotos.com

Mushrooms are considered heavy food, and yet champignons are not forbidden to eat in the evening: they contain substances that quickly and effectively suppress hunger. This property is especially fully manifested when included in the diet. raw champignons(for example, in salads). In addition, they contain essential amino acids, vitamins and minerals.

By adding only 2-3 mushrooms to the evening menu, you will quickly feel full and get a lot of vitamins and minerals without harming your figure.

Source: depositphotos.com

All types of cabbage (cabbage, broccoli, cauliflower, Brussels sprouts, etc.) contain a large amount of nutrients, they are low in calories and are quite suitable for an evening snack.

When using cabbage, you need to consider some of the nuances:

• kale, raw or sauerkraut, can cause excessive gas formation in the intestines;
• cabbage is not recommended for increased acidity of gastric juice;
• cauliflower should not be eaten raw;
• cauliflower can worsen the condition of gout patients;
• broccoli and cauliflower can cause allergies;
• Eating broccoli can adversely affect the health of people with thyroid disease.

Source: depositphotos.com

Pumpkin is a storehouse of vitamins, trace elements and fiber useful for digestion. This vegetable contains a lot of biologically active substances; it is not for nothing that it has been used since ancient times to treat various pathologies.

When included in the evening meal, pumpkin has a calming effect on the body: it is rich in substances that help reduce anxiety and get rid of insomnia. The pulp of the fruit is low-calorie (22 kcal per 100 g). A few orange slices baked in the oven will perfectly satisfy your hunger.

Contraindications to the use of pumpkin are considered low acidity of gastric juice, a tendency to flatulence, diabetes mellitus and individual intolerance.

Source: depositphotos.com

The energy value of turnip is 30 kcal per 100 g. At the same time, unlike many other vegetables and fruits, it does not have a harmful effect on diabetes. It is recommended to pay attention to the product for obesity and excess cholesterol in the blood.

Like some other cruciferous plants, turnip has a calming effect on a person, stabilizing the state of the nervous system. The inclusion of turnips in the evening meal is quite justified.

Source: depositphotos.com

There are three varieties of celery: leaf, petiole and root. All of them are low-calorie and rich in substances that promote weight loss. It has been established that in the process of digesting celery, the body spends more energy than it receives.

Each part of the plant contains a large amount of potassium, as well as manganese, sodium, phosphorus and calcium, vitamins, essential oils and polyunsaturated fatty acid. Celery stalks and roots contain a lot of fiber, which has a positive effect on bowel function. The vegetable can be consumed raw, boiled or baked. When used as a side dish, it speeds up and optimizes the protein digestion process. Celery juice mixed with juices of other vegetables or fruits is very popular.

Celery has strong diuretic, anti-inflammatory, tonic, immunostimulating and vasodilating properties. Therefore, its use in food requires moderation and caution. With hypotension, urolithiasis, varicose veins, epilepsy or diseases of the gastrointestinal tract in the acute stage, the use of celery (especially in the form of freshly squeezed juice) can worsen the patient's condition. The product is not recommended for women suffering from uterine bleeding, as well as expectant mothers, because it contains substances that tone the muscles of the uterus. When breastfeeding, including celery in the diet can adversely affect the taste of breast milk.

The human body works according to its internal clock, which experts call daily biorhythms. Each of us has his own schedule, but there are general patterns. What is good for us in the morning can be problematic in the evening. The same food, eaten at different times, affects the body differently! If you want to ensure that nutrients are fully absorbed and not stored “in reserve” in various places, remember when is the best time to eat certain foods!

Sweet yogurt with fruit slices, kefir or fermented baked milk - not best ideas for breakfast. When you are hungry, the level of hydrochloric acid in the stomach is high, and the lactic acid contained in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.

Best time: Dairy products are best eaten after meals when stomach acid levels are low. It is especially important to adhere to this rule if you like "sour milk" with probiotics. In order for beneficial microflora to populate the intestines and improve health, it needs favorable conditions.

Potato

Mashed potatoes for dinner are as unhealthy as they are. fried potatoes. All because this vegetable has a high glycemic index. Potatoes are fast digesting and provide energy, but soon make you feel hungry. But ahead - the whole night! And if you combine potatoes with fats, it is fraught with weight gain.

Best time: Experts advise eating potatoes for breakfast. Because it is rich in carbohydrates and contains both soluble and insoluble dietary fiber, it is easy to digest and prevents constipation. In addition, potatoes have a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.

White rice, just like potatoes, is a source of fast carbohydrates. If you're on a diet, or just dreaming of losing weight, you might want to cut it out for dinner. So that at night you don’t have to run to the refrigerator for something tasty, but terribly high-calorie.

Best time: Rice is good to eat in the afternoon - for breakfast or lunch. You will get a boost of energy to complete current tasks and you can safely go on business. And if you know that you won’t be able to snack in the next few hours, combine rice with protein food - for example, a slice of fish or meat.

Apples

Apples and other fruits containing fruit acids should not replace the main meal. They still will not satisfy hunger, but they will play a notable appetite. Eating fruits on an empty stomach will increase the acidity of the stomach, which can lead to discomfort, pain and cramps.

Best time: Apples are an ideal food for snacks planned between main meals. They contain pectins, which improve the functioning of the digestive tract and speed up digestion. And there are a lot of vitamins in liquid apples!

If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, due to its high calorie content and nutritional value, seems to be the best dinner option. But this is only at first glance! If you eat bananas on an empty stomach, due to the high concentration of magnesium, this can lead to indigestion.

Best time: The ideal time to eat bananas is after a meal. Studies have shown that this fruit helps improve digestion and curb appetite. In addition, a banana is good in the first 20-30 minutes after exercise. Athletes often resort to it to close " carbohydrate window» after sports activities.

nuts

Nuts are known for their high content of healthy fats, protein, fiber, and other nutrients. Together, they help prevent heart disease and keep you feeling full longer. But eating nuts at night is a bad idea as it can lead to weight gain.

Best time: If you don't want to put on extra pounds, eat nuts throughout the day as healthy snacks. At the same time, take into account the total daily calorie content, you should not exceed your norm.

Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from the evening menu. They contain pectin and oxalic acid, which can cause indigestion, bloating, and disrupt your sleep.

Best time: But eating tomatoes for breakfast is not only tasty, but also incredibly healthy. Due to the fiber content, tomatoes improve digestion and speed up metabolism.

Meat

Meat and products from it are very nutritious, but such food is heavy for the stomach. Experts note that it takes at least 4-6 hours for the body to fully assimilate meat. If you regularly consume it in large quantities for dinner, this can result in indigestion and problems with the gastrointestinal tract.

Best time: Meat is the perfect food for lunch. It contains a lot of iron and protein, which help relieve fatigue, increase efficiency and promote muscle recovery. One serving of meat will provide the body with useful substances and start the processes of recovery and growth of muscle mass.

When it comes to proper nutrition, you need to clearly separate healthy sweets from potentially harmful ones. So, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except for the mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be used in moderation.

Best time: You can afford sweets in the morning as a dessert. Replacing them with the main meal is a big mistake that can be fatal for your figure.

Dark chocolate

15-25 grams of dark chocolate a day can help lower cholesterol levels, control blood pressure, improve blood circulation, and boost brain performance. Besides, dark chocolate affects appetite, making us feel full a little longer. But it is also quite high in calories, so in the evening, when you are already getting ready for bed, it is better not to indulge in them.

Best time: Dark chocolates seem to be made for a cheerful morning. In addition to the main meal, they will delight you with a powerful boost of energy and improve your mood. What else do you need for a productive day?

Pasta as a side dish for dinner is delicious food, but high in calories. But if you can afford liberties with your diet, you don't have to give it up. After all, such products are useful!

Best time: Fiber, which is contained in durum wheat paste, is required by the body for the normal functioning of the digestive system. And the low glycemic index typical of durum varieties is optimal for people with diabetes.

Buckwheat

Buckwheat is often called the favorite cereal of women. This complex carbohydrate causes the body to spend a lot of energy on its absorption, which, in tandem with a low calorie content, plays into the hands of all those who lose weight.

Best time: You can eat buckwheat at any time, the only exception is at night. By evening, the body's metabolism slows down, so even healthy food at this point is undesirable.

Expert comment

Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, the next meal time can be very long.

• What if you don't feel like eating breakfast?

After waking up, drink a glass of water, you can diversify it with additives such as ginger, lemon, honey, mint, cucumber.

Water will help prepare gastrointestinal tract to work, and after a while you can start breakfast.

Consume in the morning slow carbohydrates. This is the majority of vegetables, legumes and cereals, as well as hard fruits. Blood sugar levels will change slowly, and you will stay full for a long time, which will avoid snacking or not always appropriate feeling of hunger at a meeting.

• Eat sweets before noon

Sweet tooth should choose a time for treats up to 12 days. The fact is that fast carbohydrates, and sweets belong to them, quickly change the level of sugar in the blood, instantly give energy, which just as quickly disappears within two hours. You can use fast carbohydrates when you need a quick energy replenishment.

• Be mindful of fats at any time of the day

Fats should be chosen not by the time of consumption, but by their usefulness. Avoid fast foods, ready-to-eat foods, chips, crackers, donuts - they contain fats that are harmful to the body, which form plaques on the walls of blood vessels, cholesterol, which leads to health complications. Healthy fats found in foods such as fish, vegetable oil, meat, nuts, avocados, hard cheeses. The listed products replenish Omega reserves, which is important for the beauty and strength of nails, hair, skin, and also normalize cholesterol levels.

• Distribute your protein intake evenly throughout the day

Protein is spent on the renewal of body tissues, replenishes important amino acids. Fractional protein intake throughout the day will help maintain satiety. Proteins include meat, fish, eggs, low-fat cheeses, dairy products, legumes. Separately, I would like to say about athletes who, after training, need to close the protein-carbohydrate window for 20 minutes. And at this time, it is recommended to eat dishes from chicken or lean meats, scrambled eggs or boiled eggs, dairy products. Coffee

Cortisol is a key hormone in our daily cycle that helps our body wake up and fall asleep. When the necessary rate of cortisol is produced, then the body feels completely awake. In the morning, this hormone is at highest level and therefore a cup of coffee in the morning suppresses its production, as the body receives caffeine to replace it. Typically, cortisol production is from 6 to 9 am, and the peak is at 8-9 am. It is better to drink coffee after its decline, that is, at 10 o’clock, and preferably after 2 o’clock, when fatigue is strongly felt after an early rise.

• Legumes

It is best to consume them during dinner 3-4 hours before bedtime. They have a lot of useful fiber and vegetable protein, which are important for the body. But in the morning or in the afternoon - this is not the most best view carbohydrate foods due to possible flatulence and bloating.

The main dependence on insulin is that it is produced by the body and fights sugar better in the morning. Sugar also gives us a boost of energy, which is better spent during the day, and not before bedtime. If you have eaten sweets, then most often there will be a desire to move more, and not go to bed. This may be one of the reasons for poor and interrupted sleep.

• Alcohol

Alcohol has the same effect on the body as sweets. Additionally, the risk of overeating is high, and all excess food that is more than your basic calorie intake is likely to be deported to fat stores.

• Fresh juices

You should not drink on an empty stomach. The acids and oils found in fruits irritate the stomach lining, which leads to the release of hydrochloric acid. In the morning the stomach is still empty, the digestion process starts, and the ulcer is not far away.