In today's world plays a crucial role, along with environmental and psychological conditions. A person must adhere to it in order to remain healthy and full of energy. Surprisingly, what we eat affects our well-being, mood, even attitude. Therefore, the question remains relevant: “What is included in the concept of “healthy nutrition”?
Its observance is an effective prevention of cancer, heart and vascular diseases, diabetes, pressure problems, as well as many other chronic diseases.
Fried or boiled?
People have long been thinking about what is healthier - fried or boiled. To find the exact answer, scientists conducted various experiments and conducted statistics. They proved that regular consumption of fried foods contributes to obesity and improper metabolism.
Boiled food is more useful, as it retains significant vitamins and minerals. Carotenoids, important for the body, contained in most vegetables, are released only after heat treatment. But when heated, they even disappear.
What are the benefits of steamed food?
Steamed food is considered the most useful, because it retains the maximum amount of nutritional properties. Trace elements remain practically "in place", and vitamins are reduced by only 10-20%.
Cooking food in the microwave, in a slow cooker or in the oven?
Cooking in a slow cooker, oven, microwave is less useful than boiling or steaming, but more than frying and stewing.
An important point is the principle of operation of the devices. Microwave ovens heat molecules using a magnetron and short waves created by it, which has a minimal effect on the composition of products. The same cannot be said about microwave ovens, which change the composition of food, depriving it of all useful components, and sometimes even adding harmful ones.
The multicooker wins, which functions due to heating elements that heat up naturally. With this method of cooking, almost all vitamins and useful trace elements are preserved. The multicooker is able to fully replace other methods of cooking.
The temperature of the food consumed
The correct temperature of food is important for proper absorption by the body. 37-40°C is considered optimal, but you can eat foods with a difference of 10°C. Once in the esophagus, they take body temperature after 20 minutes. This does not happen only with cold soda, which interferes with digestion and is undesirable in a healthy diet.
Consumption of flour, rich products
The dangers of flour and rich products have long been known. White bread and confectionery products provoke a lot of serious diseases, lead to disorders of the nervous system, brain, gastric tract, often cause allergies, overweight.
Whole-grain breads have a positive effect on all body systems and skin. They give energy, have a high nutritional value, relieve excess weight. Still, do not forget that any bread should be consumed in moderation.
Vegetables and fruits
Fruits, herbs and vegetables must be present in the diet due to their rich composition.
Fresh products of plant origin have a beneficial effect on the body - they:
- get rid of depression;
- cleared of toxins and cholesterol;
- improve mental activity;
- saturate organs and tissues with nutrients;
- uplifting, uplifting.
For good health, a healthy person should eat about a kilogram of greens, fruits and vegetables per day.
It is important to consider that some of these products can be harmful if a person has health problems. It is worth using them carefully for pancreatitis, disorders of the liver and gallbladder. In such cases, it is not recommended to eat radishes, turnips, garlic, rhubarb, legumes, onions, cabbage and many other plant foods.
Overeating, undereating and calories
Overeating and undereating equally negatively affect a person, and in advanced stages lead to death.
With malnutrition, the body is depleted, and the cause of death is protein-energy deficiency. In this state, the immune system is helpless against infections and viruses. The problem appears in the case of strict diets, smoking, drugs, stress and other negative factors.
Overeating clutters the circulatory system with cholesterol and toxins, which eventually lead to cardiac arrest. The risk of overeating is increased by eating fatty foods, eating in fast foods, and eating too much.
Dry food
Since childhood, we have been told that we should not eat dry food - and this is true. Pure non-carbonated water helps the stomach to secrete gastric juice and mucus, which protects its walls from corrosion. In addition, too “dry food” injures the esophagus.
Diversity in food
Variety is an important part of a healthy diet.
Some useful trace elements fully reveal their properties only in conjunction with other "colleagues". Various products improve the metabolism of vital substances in the body, promote the release of digestive juices and enzymes.
A person has even developed a reaction to monotonous food - “eating”. Appetite worsens, up to almost complete absence. This clearly indicates that a varied diet is essential for health.
How much to drink and what to drink with food?
You need to drink a glass of liquid not during meals, but 30 minutes before that, so that it can be absorbed into the bloodstream. You can drink water, freshly squeezed juice, natural tea. Fish and meat are washed down with a decoction of pomegranate or wild rose. The consumption of sugar is kept to a minimum.
Fans of drinking food should do it in harmless small sips. After eating, nutritionists advise drinking ginger broth, which helps the food to be easily digested without irritating the organs of the digestive system.
How to eat - fast or slow?
It has long been known that slow, thorough chewing of food leads to health and longevity, helps to keep weight normal, and facial muscles in good shape.
If you eat quickly, you can’t chop the pieces correctly. In this form, they enter the stomach, where they are processed for a long time and painfully. Poorly chewed food negatively affects the teeth, the digestive system, and overall well-being.
Fasting days
The complex of a healthy diet includes several fasting days a month, during which it is worth excluding fatty, spicy, salty, sweet, smoked foods.
The benefits of such days are obvious:
- acceleration of metabolism;
- improvement of blood vessels;
- removal of toxins, cholesterol, toxins;
- breakdown of fat deposits.
- positive effect on the body as a whole.
Arranging "unloading" is important for every person who wants to improve their health and figure. Such days are allowed even for pregnant and lactating mothers, as they do not pose any threat.
Principles of proper nutrition after 40 and 50 years
The principles on which a healthy diet is based vary depending on the age and characteristics of the body. It is not surprising that a person needs to adjust his diet.
The correct diet of people of Balzac age includes:
- vegetable fats found in olive, sunflower, coconut oil;
- meat and fish dishes;
- eggs at the rate of 1.2 g of protein daily intake per 1 kg of weight;
- low-fat dairy products;
- complex carbohydrates, including cereals and whole grain bread;
- fresh vegetables and fruits;
It is important to use flax in the form of seeds, oils, decoctions. It is rich in phytoestrogens, which are essential for people of this age. Flax seeds can be mixed with kefir to create a cleansing and invigorating cocktail.
It is better to drink it in the morning.
Which is correct: eat or eat? What is the difference?
Russian linguists have long been struggling with the question of how to correctly pronounce the synonyms "eat" and "eat", as well as what is the difference between them. Even experienced connoisseurs of the Russian language sometimes confuse these words.
The difference between them is in the designation and emotional coloring. The verb "eat" means the standard process of eating and has no emotional connotation. “Eat” is a word with a pronounced coloring that is applicable in a conversation with a child.
"Eat" is a word with a negative connotation if it is addressed to an adult, especially a man. It has a demeaning, indecent tone.
Both options are used in the literature. In colloquial speech, they are used depending on the context and vocabulary of the person conducting the conversation. In journalistic, scientific and other articles, the word “is” is used much more often.
To be Healthy - you need to eat right!
Everyone knows that health is primarily dependent on diet. There are rules of healthy eating that should be followed:
- Don't overeat or starve. It is better to eat in small doses and often, without distractions while eating.
- It is important to have a good breakfast.
- They have dinner two to four hours before bedtime so that the stomach has time to digest the contents.
- After eating, do not drink any liquid for at least 25 minutes.
- You can not abuse canned food, smoked meats, soda water, sweets, flour products.
- It is better to give up products containing GMOs, various flavor enhancers, sugar substitutes, various E-shki.
Snacking instead of an adequate breakfast, lunch and dinner is a bad decision. It is worth spending a little time and effort, but finding the opportunity to eat normally in the morning, in the afternoon and in the evening. It is important for the healthy functioning of all body systems and organs.
Would you like to prolong your youth and health? Then you just need to know how to eat right. It is worth starting the study of the basics with the words of Hippocrates: "Food should be our medicine." Plus, proper nutrition allows us to stay healthy, which means beautiful, young and not face the problems of excess weight, cellulite or premature aging.
A balanced diet energizes the body, and physical labor or sports make it strong, able to resist viral infections and other sources of disease.
In youth, the foundation of health is laid. It can be strong as a stone or fragile as sand, then in adulthood people become weak and sick. If you dream of a healthy life without diseases, learn how to eat right.
3 rules of proper nutrition
- Rule #1: A proper diet consists of many different foods from each level of the food pyramid. Monotony in food does not provide the body with all the necessary nutrients. The menu for every day should include products of all colors (the more of them, the better for health).
- The second rule: the menu for each day includes the correct amount of products from each level of the food pyramid. Only in this way can you get all the calories and nutrients necessary for normal growth and development.
- Rule Three: You can't eat too much of one kind of food. This leads to digestive disorders or other complications.
What is a balanced diet
How to eat properly to provide the body with everything it needs? Let's start with the main one. Fruits and vegetables fortify us with vitamins and antioxidants, dairy products for minerals, meats, beans and beans for protein, and cereals for fiber and healthy carbohydrates.
A balanced diet for every day includes 30% vegetables, 20% fruits, 20% carbohydrates (starch such as wheat, rice and corn, etc.), 20% protein (found in meat, beans, legumes, etc.) .) and 10% dairy products.
Bad and good eating habits
Don't skip breakfast. In the morning, the body needs food in order to provide it with energy. If you do not eat in the morning, your metabolism slows down, which means that you gain excess weight (not in the form of muscle tissue, but of body fat).
Learn to drink plenty of water and a glass - two freshly squeezed juice, such a habit will have a positive effect on health and appearance. Still, other drinks are harmful, especially store-bought fruit juices, in which there are only dyes, sugar and a lot of other chemicals.
Do not buy chips, margarine, frozen foods, white bread, candy, etc. All of them lead to weight gain and destroy health.
How to eat right - menu for 1 day
A successful day starts with a good breakfast, which should include a healthy source of protein and plenty of fiber. This combination will help satisfy your hunger and keep you feeling full until lunch. Protein can come from low-fat dairy products, nuts. Eggs are a good source of protein. High fiber content is found in foods such as fruits, vegetables and whole grains. The best source of fiber is oatmeal.
Menu for breakfast.
- Hard-boiled egg.
- Whole grain toast.
- Mug of fruit juice.
- Oatmeal with skimmed milk and strawberries (banana).
- Tablespoon or two chopped nuts.
- Orange juice.
When there is no time for breakfast, drink a glass of yogurt at home, and an hour later, at work, have a snack with an apple and a handful of nuts (walnuts or pecans).
Menu for lunch.
- Sandwich of two slices of grain bread stuffed with a small piece of turkey fillet, lettuce, mayonnaise, tomato sauce or mustard.
- Grated carrots (200 - 300 gr.)
- Fruit juice 1 tbsp.
If you feel like eating between lunch and dinner, snack on one apple and a glass of milk or drink water (1 to 2 glasses).
Menu for dinner.
If during the day the diet was poor, then there is a high probability for overeating during dinner. To prevent this from happening, mentally divide a small plate into four quarters.
1. One part of it should be filled with a protein source (baked chicken breast);
2. Second part: one small baked potato with low-fat sour cream;
3. The third and fourth parts: green and colored vegetables or vegetable salad.
4. Eat fruit for dessert.
5. Kefir - before going to bed.
The interval between meals for an adult should be 4-5 hours, and for children - 3 (4) hours.
To implement the idea of proper nutrition in your life, you need to make a menu for every day. For those who have not yet succeeded in this matter, we offer a ready-made plan for 5 days.
Healthy diet: menu for 5 days.
| Monday | |
| Breakfast |
|
| Dinner |
gourmet salad, 1 glass of green tea. Gourmet Salad Recipe. Ingredients: arugula and goat cheese, almonds and pears, 2 tablespoons of olive oil and apple cider vinegar (about half a glass). Cut the pear into small pieces and chop the almonds, place them in the pan, adding a spoonful of oil. Simmer for about 5 minutes (pears should remain crispy). Transfer to a plate with cheese and arugula. Prepare the sauce: take apple cider vinegar and pour it into a pan, add some oil. Cook over low heat for 1 minute. Pour this dressing over the salad and add the chopped turkey pieces. |
| Dinner |
Dinner should be light to eat right, it is recommended to eat 5 to 6 hours before bedtime. If you can't sleep because you feel hungry, drink a glass of hot tea. Assorted Salad - Try to include as many different vegetables and fruits as possible, such as spinach, arugula, cabbage, tomatoes, cucumber, fresh basil, apple or pear, etc. Also add a piece of beef, chicken, turkey or fish to the dish. One decaffeinated coffee or green tea. |
| Friday | |
| Breakfast |
Omelet recipe. Half a cup of oatmeal, two eggs, two tablespoons of olive or coconut oil, salt to taste. Heat a skillet over low heat and add a tablespoon of coconut oil. Place the oatmeal and fry for about 5 minutes, stirring until golden brown. Salt them and move them to the edge of the pan. In the vacant place, add the rest of the oil and break the eggs into it. Do not immediately mix the eggs with the oats, let them absorb the oil first. Then, after 2 - 3 minutes, they can be mixed, closed with a lid and simmered over low heat until cooked. |
| Dinner |
|
| Dinner |
|
A balanced diet using the example of the given menu samples for every day will help maintain the health and beauty of the body, affect weight, improve mood and increase immunity. Try eating right for just a few days to see the big difference in how you feel and look great.
Chartered trainer, founder of Niashanks.com, writer, author of “Lift like a girl” Nia Shanks wrote this sensible “Simple Nutrition Guide.” The article was included in the top version of the community of trainers The PTDC, and we hastened to translate it for the readers of Zozhnik.
This is Nia Shanks.
Have you ever felt like you spend too much time thinking about food? Questions and doubts are constantly spinning in my head: what should or should not you eat; how many meals should you have; whether any food contributes to weight loss; is there a peanut butter diet and so on.
Is healthy eating difficult? Not really.
Healthy eating only seems complicated due to the abundance of information on this topic. No wonder people get frustrated and unmotivated when they try popular diets that promise fast, effortless weight loss: low-carb, vegetarian, intermittent fasting, ketogenic, and more.
How to eat right: the basics are the same
Often, when they hear what is said in this article, people grin and say that "it's too simple." They want something more. They think that by following the nutrition principles of their Instagram fitness idol, they will achieve better results. They consider themselves superior to these simple basics, although in reality most of them have not even mastered them yet.
All these complex diets that exclude certain foods or entire food groups do not give better or longer-term results.
People mistakenly consider such diets to be effective precisely because of their excessive complexity. But obsession and strict dietary restrictions can lead to such not pleasant consequences as compulsive overeating, the yo-yo effect and dissatisfaction with one's appearance.
remember, that Difficult doesn't mean best. Do not console yourself with the thought that you need something more advanced before you can apply all the principles of healthy eating described below for at least a few months.
Do you need a diet or lifestyle?
Most diets are time bound. You follow them for 12-16 weeks (well, or until the willpower runs out), and then return to your usual diet, or worse - break down and can not stop eating foods prohibited on the diet. Sounds familiar?
Those who are engaged in fitness professionally, before performing on stage, begin to scrupulously count and cut calories in order to reduce body fat to a minimum by short competitive period. Keyword - short.
The problems begin when ordinary people copy the nutrition of professional athletes. Most people just need to develop new healthy eating habits that they can follow not for 12-16 weeks, but for 12-16 months or longer.
The main difference between a diet and a lifestyle is its categorical nature (never skip meals, eat a strictly defined number of calories, not “”). Healthy eating is based on regularity and constancy.
Look for pleasure in the process itself
If you do something uncomfortable and unsuitable for your lifestyle, the moment (and) will inevitably come when you say “Fuck it all”, get disappointed and abandon such an activity.
Many mistakenly perceive proper nutrition as torture, something boring and difficult.
Following new eating habits may not be easy in the beginning, but instead of dwelling on the complexities, you should focus on the benefits that come with the process. Remember that eating right is an investment in your health.
This article is written mainly about fat loss, since this is what most people still strive for, but do not forget about other effects of a healthy diet:
- Improving physical and mental health,
- Increasing efficiency,
- sleep improvement,
- Recovery after training
- Slowing down the aging process,
- Increasing endurance and strength.
How to eat right: eat the food shown in these pictures
The illustrations below are not exhaustive, because many products can be classified into several categories at once. For example, eggs are both a source of both fat and protein, while corn is considered a cereal in the form of popcorn and a starchy vegetable in the form of an ear.
Don't get hung up on such minor details, but use this guide to plan your meals and snacks.
FATS
Eat these foods regularly: eggs, avocados, sardines (or other fish), olive oil, nut butter, nuts.
These whole foods are sources of healthy fats. They also include salmon and mackerel, flaxseed, olives, chia seeds .
PROTEIN
Note that these are lean protein sources. Fattier meats or dairy products can also be included in the diet, but in moderation (if your goal is to reduce the percentage of fat, which means maintaining a small calorie deficit).
Low-fat sources of protein: skinless chicken breast and fillet, Greek yogurt, lean ground beef, beef fillet, shrimp, cottage cheese, turkey, cod, salmon, tuna.
STARCH VEGETABLES
Starchy vegetables: potatoes, corn, pumpkin.
NON-STARCH VEGETABLES
Non-starchy vegetables: asparagus, onions, broccoli, cauliflower, spinach, cucumber, carrots, peppers.
Vegetables are divided into two categories because some people too often choose starchy vegetables and eat mostly potatoes. Of course, it is healthy and saturates well, but do not neglect non-starchy vegetables.
Here's a good piece of advice " eat a rainbow", that is diversify your menu with a large number of all kinds of vegetables with which you will get the necessary nutrients and fiber. In addition, this way you can fool your hunger a little - vegetables create a feeling of satiety, but at the same time contain few calories.
Fragment: fruits and vegetables contain so few calories that there is even such an approach in dietetics - just do not take into account the calorie content of fruits and vegetables in the diet.
Eat vegetables baked, stewed, grilled, steamed, raw, smoothie or made into noodles and used instead of pasta. It doesn't matter in what form, but they must be present in your diet.
BEAN
Beans are great inexpensive source of protein and fiber. This is especially true for those who for some reason do not eat meat.
WHOLE GRAINS
Also included in this category are whole grain pasta and bread. Don't be surprised to see white rice instead of brown rice here - studies show there is very little difference in nutritional value ( Similarly, there is an opinion that How to eat right: the most important
Now let's repeat the most important of the above:
- Consume as many whole, minimally processed foods as possible (at least 80% of the diet),
- Allow yourself your favorite treats (maximum 20% of the diet),
- Avoid exhausting diets, strive to fit proper nutrition into your lifestyle,
- Regularity and constancy are more important than perfection,
- Sharpen the basics! Seriously, do this for months and years before you start to complicate your eating habits.
And, of course, in addition to proper nutrition, do not forget about training. Only with them you can really transform your body, become stronger, healthier and more resilient.
Good day, my dear readers. For many, weight loss is associated with a round-the-clock stay in the gym and a hunger strike. Yes, exercise has a beneficial effect on forms. But the most important thing is what you eat and how you cook. Therefore, I decided to talk about what you need to eat in order to lose weight. The right diet will help to say goodbye to excess weight without much difficulty, without harming the body.
I'll tell you a secret - when fighting for a slim figure, a huge number of products are allowed. However, you need to be very serious about the choice of food that you will consume. When losing weight, foods that speed up metabolism are very good. For details on what you can enjoy, read the article "". Here I will briefly talk about each food group.
Cereals
This food group is rich in plant fibers, which are beneficial for our digestive system and. Thanks to them, a feeling of fullness quickly sets in and it lasts a long time.
In addition, the consumption of cereals is beneficial in that the body is saturated with valuable elements. These include phosphorus, zinc, magnesium, niacin, iron, selenium, etc. These substances have a beneficial effect on the body. Including, they speed up the metabolism.
- buckwheat;
- rice (brown, black and red are especially good);
- rye;
- oats;
- barley.
Meat and fish
This is a valuable protein, so necessary for building muscle tissue. Refusal of meat during weight loss leads to the accumulation of adipose tissue and the simultaneous loss of muscle. And yet, the body spends a lot of energy on digesting meat. And after such a meal you forget about the feeling of hunger for a long time.
Nutritionists advise giving preference to lean meats - stay beef, rabbit, chicken or turkey. Also add eggs to your diet.
Some weight loss experts believe that the best meat is fish from cold waters. It is rich not only in proteins, but also in iodine and. These elements are important for the normal functioning of the thyroid gland, which is responsible for the speed of metabolic processes. Choose . For example, flounder, tuna, cod, pollock, etc. And don't forget the seafood. Include shrimp and squid in your diet.
When it comes to protein, don't worry about going over 20-30 grams at a time. He'll get used to it later. I recently read an article, so there they offer even more to eat. Include any protein in every meal.
Vegetables
This food group is low in calories. Also, vegetables are rich in fiber, the digestion of which the body spends a large amount of energy. Vegetable fibers improve the functioning of the digestive tract and normalize metabolism. In addition, fiber does not allow the fats that come with food to be completely absorbed.
- cabbage (cauliflower, white cabbage, broccoli);
- tomatoes;
- cucumbers;
- pepper;
- vegetable marrow
- turnip;
- celery (root), etc.
Fruits
Most fruits are low in carbohydrates. Therefore, they do not have much effect on blood glucose levels. And fruits are also rich in fiber, the benefits of which I have already said twice above 🙂
Losing weight can eat:
- grapefruit,
- apples,
- avocado,
- pomegranate,
- pear,
- kiwi,
- peaches,
- pomelo and other fruits.
* * * * * * * * * * *
A hot topic for most of our readers. And then everyone writes that eating is harmful, they have ranked almost all widespread products as inedible, doctors warn about GMOs, various E-additives, flavor enhancers, sodium nitrites ...Only one problem - there is no money in your pocket. For the last few pennies, it would seem that normal products cannot be bought. However, this is all nonsense. Most healthy products are not expensive, contrary to popular belief. Another thing is that you will have to spend more time and have to learn how to cook. Let's forget about ready-made convenience foods and semi-soured salads from supermarkets and dive into the pool of healthy food. Burn the shawarma in a ritual fire - and run for adequate products.Now being healthy is relatively fashionable. In the end, when you faint with an attack of gastritis in public transport, you understand that your withered student stomach deserves better. You need to eat right. Relatively correct. Healthy eating will fix everything, even if you are simultaneously puffing like a steam locomotive, drinking like Winston Churchill.
Groats
Please note that we do not take into account the widespread portioned instant cereals. Yes, they are convenient, but most often they contain excessive amounts of sugar, as well as artificial flavors. Therefore, only loose cereals that need to be boiled. It's quite simple: fill it with water and put it on fire. It is useful and very satisfying. To save time, prepare the sled, as they say, in the summer. Pour oatmeal at night with something dairy (milk, kefir, yogurt), and in the morning, if desired, warm up and eat. Satisfying and useful.Rice also not worth a lot of money, even good quality. Legumes, beans, lentils- in general, a storehouse of benefits. And most importantly, they are incredibly satisfying. From them you can make soups and stews, vegetable or meat, or simply boil, sprinkle with seasonings and eat with pleasure. And from beans you can make a simple and incredibly tasty dish - lobio.
But if there is no time to cook porridge from cereals, pay attention to cereals, which are sold in large packages. Just make sure they aren't covered in icing sugar. If you calculate the consumption of such cereals, it turns out that they are much more profitable than portioned cereals.
Eggs
Where are the eggs. Eggs are everything. They have an incredible amount of nutrients. And they don't cost too much. Believe the bitter experience: there is no point in buying expensive Dutch kokushkas in a reinforced plastic box with a heraldic seal. They practically do not differ in taste and quality from the unborn children of a chicken from a neighboring state farm.Eggs can be boiled, fried, or you can make an omelette, leaving with it everything that has begun to become moldy. Do not be afraid of a gray-green person who lodges without asking for bread. Reassure yourself, they say, penicillin is useful, and most importantly, not expensive. But remember, since we still have a healthy diet, you can’t overdo it with them, that is, you shouldn’t eat eggs 3 times a day for a whole month. 
real meat
First, say no to sausage. There is little benefit in it, and eating it regularly is expensive. Even sausages are not cheaper than a meat dish. Therefore, find the nearest market and buy meat exclusively there. It's cheaper there. If you can ingratiate yourself with the butcher, you'll get discounts. So meat and only meat. Buy, chop, freeze and take out a piece as needed.Don't forget the nice liver. The liver is hearty, tasty and very healthy. Especially for the liver, oddly enough. We also remember chicken navels, lungs and hearts. We know that some disdain to eat such yummy, because noble roots and the high spirit of naive aestheticism interfere. But there is nothing tastier than lungs, liver and hearts stewed in tomato paste with garlic and herbs. And chewing the heart muscle, among other things, is also very useful.
By the way, skillful hands can make pate out of the liver and smear it on bread at least around the clock.
Vegetables and fruits
We keep in mind the flagship of a healthy diet - garden fruits. Buy seasonal fruits and vegetables, they are cheaper and tastier. Feel free to take spoiled. But if the box contains God knows what with 50% rot, then this is not your choice. There are more sophisticated ways to self-destruct. And if a little softened, crushed, wrinkled - take it boldly. And it costs less, and is healthy, and tasty, and beauty in fruits is not the main thing.By the way, show peasant prudence and catch that amazing moment in the life of the fruit, when it has not yet deteriorated, and you began to feel that you do not want to eat it. Freeze. Then you will add it to soups, meat or just nibble on cold evenings.
Soups
Who said soup is expensive? It just takes a lot of time. If you are preparing some delicious stew from an unknown sea fish, then yes. And to cook a stew from inexpensive vegetables is nonsense. Tasty and healthy. Even borscht. Throw in the bones of the butchered chicken just now, throw in the cabbage, potatoes, tomato paste, and wait. It may not be as rich, but if everything goes according to plan, you can swallow your tongue from your own coolness and deliciousness of your creation. Yes, about borsch, of course, I’m sketchy, I hope I didn’t offend the feelings of real gourmets of this dish.If you cook soup in meat or chicken broth, cooked meat can be baked for a second course, once again killing two birds with one stone. Then with the richness everything will be in order.
Cheap autumn vegetables can be used to make excellent puree soups (or cream soup, if you add a little cream) - a very nutritious, tasty and at the same time not expensive dish. 
Snacks
Cottage cheese, dried fruits, nuts, toast, generously seasoned with spices and herbs - all this can serve as a good snack. As you know, stale, dried bread is always healthier, and the benefits of cottage cheese are said by people much more authoritative than Elena Malysheva and the clowns from her program.Other little things
Learn to feel full: if you are full on half a plate, leave it alone, put it in the refrigerator, eat it later. So you will gradually understand how much you need to cook so that the stomach is comfortable digesting.Look at discounts in stores (while checking the expiration dates and the integrity of the packaging), if something fits into a healthy diet and is stored, buy for future use.
Say no to "Doshirak" and "Rolton"! It is clear that in our country they have become more national than dumplings, but this does not mean that they are useful.
15 ways to eat healthy and cheap
Healthy eating is very important. It: - Reduces the risk of diseases;
- Increases productivity;
- Increases the level of energy;
- Makes you stronger.
You may think that healthy eating is expensive. I'll be honest - it is, especially now, when, in pursuit of a buyer, even "verified" manufacturers have begun to use chemicals, and in the truest sense of the word. But I offer you tricks that will reduce your food costs.
What is a healthy diet anyway? First, let's define the phrase "healthy food". It includes:
* Squirrels. For building muscle, for strength.
* Fats. Balanced intake of omega 3, omega 6, omega 9.
* Vegetables. All kinds, especially green fibrous vegetables.
* Fruits. Rich in vitamins.
* Water. 1 liter per 1000 calories you spend.
* Whole grain food. Oats, rice, pasta, bread…
And now - tips.
1. Get on the water. Forget about soda (Coca-Cola, Pepsi, fantasies, etc.) and drink water. Take water with you everywhere. For example, a 150 gram baby bottle is enough for a walk.
2. Drink tap water. Compare prices for tap water and bottled water. Noticeable difference? Then why buy bottled water?
Cleaner? Not necessary. Tastier? No, it's a matter of habit.
Bottled water producers use the same sources - the municipal water system. This is very reminiscent of selling ice to the Eskimos. If you are not satisfied with the quality of tap water, filter it. One filter for 250 rubles. purifies 150 liters of water.
3. Eat eggs. I always eat eggs for breakfast.
They are rich in vitamins. They are rich in proteins. They are cheap.
Don't believe the myth of bad cholesterol found in eggs. Yes, eggs do have it, but not a single person will eat so much cholesterol to harm their health.
4. Eat fatty meats. Fatty meats are both cheaper and tastier than lean meats. Do you think it's harmful?
Fats won't make you fat, the extra calories will give you the omegas you need. Therefore, I would rather buy a piece of beef than a fillet.
5. Tuna. Canned tuna contains more protein than meat. Alternate tuna with eggs and meat. You will easily reach your daily protein requirement.
6. Buy frozen vegetables. They take less time to prepare. You won't lose money if you don't eat it on time. You can buy by weight - it's cheaper. If you can afford fresh vegetables, then buy them.
7. Fish oil. Omega 3 acids are found in fish oils. It is useful in that it lowers the level of cholesterol and fats in the body.
Take fish oil 3 times a week: one teaspoon every day. And all will be well.
8. Buy "general" products. The packaging may be less attractive, but it will be attractive for the wallet. Products with a more well-known brand are always more expensive. You are buying a brand. Wake up! Food is food.
9. Buy in bulk. Think long term. Buying in bulk is cheaper in general: gives you discounts, saves time and petrol (on the road). Put everything in the refrigerator. Buy meat and vegetables and safely throw them in the freezer!
10. Choose one grocery store. Meat is cheaper in one store, vegetables in another, fish in a third… How many stores will you visit in search of cheap food? Think!
Time is money. Stop wasting it on shopping. Cars don't drive on water. Reduce your fuel costs.
I buy all my groceries from one big store near my house. It's not the cheapest, but it saves me time and fuel costs.
11. Make a plan. Make a list of what you need and always take it with you.
Just buy groceries and go home.
12. Take food to work. Calculate how much you spend on food at work every day? Prepare food as soon as you wake up.
Therefore: get up early, prepare a good breakfast and food for work. Time for everything about everything - 30 minutes. This will help you avoid stress during the day, and you will get great healthy food, and the money will remain in your wallet.
13. Eat less. It is obvious. If you eat less, you spend less money on groceries in the store. If you need to lose weight, go on a diet. Your health and wallet will thank you.
14. Don't buy "junk food" (food rich in calories but low in energy value). Stop buying everything that is harmful and expensive.
15. Remember the basic principles of proper nutrition:
* Refusal of harmful products (the main thing - from what contains a lot of artificial preservatives and dyes);
* Method of cooking (chicken breast breaded in breadcrumbs and fried in a huge amount of oil, with fried potatoes and the same chicken breast, steamed, with boiled or baked potatoes in the oven - feel the difference);
* Drinking regimen (emphasis on clean drinking water, green tea and freshly squeezed juices and at least one and a half liters of fluid per day, not counting soups).
* The frequency of meals (practice fractional meals - portions should be small, and the break between meals - no longer than three hours).
And you should not come up with various excuses - "there is nowhere to cook at work", "the chef orders junk food" and others. Instead of the usual hamburger, you can buy an apple or yogurt, right? Yes, and in a cafe, instead of fried potatoes, you can order a vegetable salad, right? That's healthy food for you!
The transition to proper nutrition
Of course, in reality it is not as easy as it might seem at first glance - it is very, very difficult to give up your eating habits. If you have iron willpower, you can do it in one day - get up in the morning and into a new life. But for most people, this task is on the verge of fantasy. In order for you not to break loose and leave the idea of switching to proper nutrition, do it gradually. To begin with, give up that harmful product, which is the easiest for you to part with. After a week, add another product - and so on until only healthy products remain on your menu.And remember - in the event that you could not resist and ate something harmful again, in no case give up. Well, they ate and ate - this is not a reason to abandon a healthy lifestyle, right?
If you are in doubt about a particular product, or you just can’t figure out what to eat now, go to a dietitian. Also, this specialist should be visited by people suffering from a particular chronic disease - the doctor will also help adjust the diet.
sample menu
Everything seems to be more or less clear. But in order for the picture to be complete, we suggest that you familiarize yourself with an exemplary menu of proper nutrition. Of course, it is very conditional and you can change it to your liking and desire. But you still get the idea. So:Breakfast
Cook oatmeal in milk, add a little butter. In addition, a cheese sandwich and tea will not hurt. Such a breakfast will provide you with energy until the very lunchtime and you simply will not need any snacks. Breakfast in general plays a huge role - it is by no means unacceptable to skip it. Otherwise, snacks and metabolic disorders are guaranteed to you.
For breakfast, any porridge is suitable. But the main condition is that it should not be instant porridge, which is enough just to pour hot water. There are no useful nutrients in such porridge, but only preservatives and flavor enhancers. Therefore, it is much more reasonable to spend a little time and cook a normal porridge.
Lunch
Second breakfast or, as it is now commonly called, lunch is also not worth skipping. Eat some fruit or yogurt - whichever you prefer. But you should not eat too much - just a little snack is enough. Of course, you only need to eat if you feel like it.
Dinner
For lunch, it is advisable to eat some vegetable or chicken soup, a piece of meat with vegetables as a side dish. If you are forced to dine out, the soup can be replaced with some tasty and healthy salad - for example,.
afternoon tea
For an afternoon snack, you can eat any fruit or vegetable, or drink drinking yogurt. Bread can be added to yogurt. Or a slice of rye bread.
Dinner
The saying about the need to give dinner to the enemy is not far from the truth. Of course, the whole dinner is not worth giving away. But remember - dinner should be light enough. For example, eat cottage cheese with fruit. Just add chopped fruit to regular cottage cheese, and you can fill it all with drinking yogurt. Before going to bed, if you feel hungry, you can drink a glass of kefir or weak unsweetened tea.
* * *
P.S. Eat reliable food, don't starve. If it seems to you that too much money is spent on food, then it’s time for you to cut your expenses on spillikins (clothes, cosmetics, trips, sweets, trinkets, everyone has their own), either change a part-time job, or wake up and buy cheaper goods. 
Loading...