23.05.2019

Healthy menu for every day recipes. Healthy food, menus and recipes for every day

But sometimes there is simply no time to shovel a mountain of cookbooks and websites, because the active pace of life, household chores and worries often take everything away free time. In addition, many of them, despite the attractive headlines about proper nutrition, contain very dubious advice, since the interpretation of “healthy food” in modern times has rather flexible and blurry edges. Sometimes, having opened this or that page, one can experience true surprise from what relation to health in general has a meat, and besides, a fried dish?

The recipes for healthy meals for every day collected in our piggy bank will diversify the diet fresh ideas without risking disturbing the balance in the body and harmony in the universe.

What does healthy eating mean? Basic principles and concepts

For some, a balanced diet is the absence of chemistry and GMOs, for others, salt and hot spices are excluded, while others limit fried and smoked foods. At the same time, harmonious and balanced nutrition, which brings the body not only a complete set of all the necessary nutrients, but also positive energy, is impossible when using products obtained through violence and murder. Therefore, the use of animal food can hardly be correlated with the correct way of life, moral, spiritual and physiological aspects of health.

So, what is the basis of a healthy diet? Let's figure it out.

First of all - the natural beginning of the products consumed in food. The main thing is that on the plate there should not be a victim of the cruelty of a person who, for the sake of gluttony, took the life of an innocent animal. Besides, chemical composition flesh is unacceptable for the digestive system. Therefore, meat, fish and other products of animal origin, in principle, cannot be on the same level with the concept of health.
The next item is the diversity of the diet. For those who are not yet familiar with a plant-based diet, it may seem that it is poor and low in calories, which is fundamentally not true. In addition to fresh vegetables and fruits, healthy meals include various types of cereals, nuts, legumes, soybeans and other types of safe and sustainable products.
Equally important is nutritional adequacy. It is important that the amount of nutrients consumed is enough to provide the body with energy throughout the day. At the same time, their excess will also not be beneficial, since unspent calories will remain in the body as fat deposits and, as a result, overweight. Therefore, moderation and harmony are important in everything.
In addition to the number of calories, it is worth paying attention to their origin. The main principle of dietology is a harmonious combination of proteins, fats and carbohydrates in a ratio of 1:1:4 (in shares). Guided by this rule, you can not only avoid obesity or malnutrition, but also regulate metabolism by providing the gastrointestinal tract and, as a result, the body, with a competent combination of products.
In addition to the well-known proteins, fats and carbohydrates, food should also contain a vitamin-mineral complex. Make sure that vitamins enter the body daily - and you do not have to worry about poor health, depression, loss of strength and reduced immunity.
Water is a source of cheerfulness and optimism, both in a metaphorical and in the literal sense. Consuming 2-3 liters of fluid per day (the minimum rate is determined individually, as it varies depending on body weight), you can provide the body with life-giving moisture to maintain basic metabolic processes, avoid deviations in the functioning of vital organs and systems, keep young and blooming view regardless of passport age. True, the quality of the liquid used also matters. Water contaminated with chemicals and by-products is unlikely to benefit, so it is worth opting for a purified liquid (for example, distilled). As an option, it is permissible to use fruit or vegetable fresh juices, but in limited quantities (up to 500-600 ml per day).
The freshness of products and prepared dishes is a guarantee of excellent health and easy digestion. Long term storage finished products(even in the refrigerator) is fraught with food poisoning, indigestion and other unpleasant symptoms, since pathogenic microorganisms begin to multiply in food already on the second day, and by 3-4 days their number reaches a dangerous concentration. Therefore, you should not cook for the future - it is better if there is a fresh lunch on the table every day.

Guided by these principles, you can get a competent idea of how meals should look like, what you can eat and what is better to never serve on the table, realize the essence of healthy eating in order to pamper your loved ones with delicious, non-trivial and extremely healthy dishes every day. Taking them as an immutable truth, you can maintain the perfect state of the body, donated by nature, achieve harmony in physiological and mental terms, fall asleep with a feeling of lightness, and wake up fresh and rested.

Healthy food preparation methods

Proper nutrition is not limited to the choice of healthy products - the technique of their preparation is no less important. Fried, smoked or pickled should be left to those who do not take care of their health, because there are many ways to process food without turning it into a slow poison for internal organs. And if many people know about the dangers of salt almost from birth, then Negative consequences the use of a large number of spices and natural aromatic additives (for example, onions, garlic, etc.) are somehow overlooked. Of course, it can be too difficult to completely exclude them from the diet at first, but you should not be zealous with additives either.

Steaming allows you not to sacrifice the nutritional value of the food during processing. In addition, this method does not require the additional use of vegetable fats. Steam, evenly covering all the ingredients, allows you to preserve the natural taste qualities products, so these dishes are the most harmonious and natural. Steamed vegetables, puddings and soufflés are especially juicy.
Boiling is, in fact, the easiest and most unpretentious way to prepare a delicious healthy meal. This method is ideal for cereals and legumes. And so that boiled vegetables do not turn out “watery”, you should immerse them in an already boiling liquid and not be too zealous with cooking.
Roasting (including pre-wrapping) allows you to preserve the appearance, taste, texture and quality of products. Baked root crops are especially tasty - under the influence of dry heat, the sugars that make up the caramelize, so the output is a fragrant and melt-in-your-mouth dish with a piquant sweet aftertaste.
Quenching most often involves the additional addition of vegetable oil and water. In principle, this method is suitable for almost any type of food, and low temperatures (compared to cooking) allow you to save more useful trace elements, but this method most often requires a long cooking time.
Drying is the most organic way to preserve seasonal fruit. True, such processing requires patience and certain skills, since juicy fruits without proper attention will rather rot than dry. But if you master this science, you can stock up on healthy and nutritious dried fruits for the whole winter.

Taking note of the basic ways to safely process food, the question of what to cook from a healthy diet and recipes for healthy dishes will become simple and understandable. In addition, by simply changing the processing method, you can prepare a new dish from the same products, because each method gives them a peculiar zest, both in aesthetic and in taste terms. However, do not forget that the less the product is subjected to heat treatment, the more valuable its nutritional properties.

Healthy eating: what to cook for vegetarians?

Modern vegetarianism provides for many branches, each of which implies its own principles and views. If we omit the pseudo-vegetarian currents, which can rather be attributed to a weight loss diet than to the philosophy of the concept itself, there are still many subtleties that should be taken into account when preparing dishes.

For example, lacto-vegetarians adhere to the principles of Eastern cultures, among which the cow is considered a sacred animal, since it is able to feed a person. This means that the use of yogurt dressing in the diet, sour cream sauces, fermented baked milk and other fermented milk products, as well as milk in its pure form, is not only acceptable, but also welcomed.

Ovo-vegetarians do not accept dairy products, but use animal eggs for cooking. And the combination of these two currents - lacto-ovo-vegetarianism - allows both of these products in the daily diet. All these features should be taken into account when preparing food, since the established principles for most true vegetarians are unshakable.

Easy Vegan Healthy Recipes

Strict vegetarianism, or veganism, is one of the most harmonious and reasonable diets, which completely excludes animal products from the diet. This means that healthy vegan recipes can include fruits, vegetables, legumes and grains, root vegetables, nuts, and other types of food. plant food, but the mere mention of animal products will make a vegan push his plate.

However, there are also more selective adherents of strict vegetarian principles who use one or more types of plant products as the basis of their diet. So, fruitarians do not use the whole plant as food, since such a product implies its death. If no one was harmed while receiving food Living being, including representatives of flora and fauna, such food is considered good.

As for macrobiotics, their main food is cereals and legumes. This means that their favorite types of healthy food will be all kinds of cereals, tofu, soufflés, cereal pancakes, bread and other pastries. Some adherents of macrobiotics allow the use of fish and seafood, but such views are contrary to the philosophy of true vegetarianism.

Healthy eating: recipes for every day for raw foodists

The principles of a raw food diet are for the most part similar to vegan beliefs, however, the addition is the absence of heat treatment (both high and low temperatures) products before serving. This approach allows you to save the maximum amount of vitamins, amino acids and minerals that are contained in natural foods initially. In addition, vegetable fiber consumed in its pure form improves the digestion process, promotes cleansing and general healing of the body.

True, not all types of processing are prohibited by raw foodists. If the preparation of a particular dish does not require heating above 46 degrees, this method is quite acceptable. For example, dried fruits or berries, although cooked under the influence elevated temperature, are quite appropriate in a raw food diet.

This group of vegans also includes cheese-eaters. A feature of their menu is separate meals, which allows you to use only one product for each meal. Despite the seeming rigor and monotony, there are also many recipes for cheese eaters that allow you to eat tasty and healthy at the same time.

Fruit and berry smoothies, or Delicious recipes for a healthy diet

Smoothies have firmly entered the diet of not only every adherent of a healthy diet, but also those who like to enjoy cool fruit cocktails. The ideal combination of wild berries, tropical fruits, herbs and other ingredients is most often determined by experience, since there are practically no restrictions in making smoothies.

All it takes is a blender and the desire to treat yourself to a healthy treat.

A classic smoothie has three to five ingredients, including something sweet (such as a banana) and slightly acidic (a little lemon juice, a slice of lime or berries "with sourness"). But the concentration of each product is best determined based on taste preferences. In addition, it is worth paying attention to the consistency of the smoothie - it is important that all the ingredients are thoroughly crushed and mixed until smooth. The ideal smoothie should have the consistency of yogurt, not pieces of fruit floating in juice or water.

Fruit and berry smoothies can be a great afternoon snack on hastily or replace an early breakfast. At the same time, the main thing is that the combination of ingredients allows you to achieve taste harmony, satisfy your hunger and make up for the deficiency of vitamins and minerals. And to make the cocktail a little healthier and more tender, you can add nut or sesame milk to fruits instead of water.

And finally: How to build a diet?

Having dealt with the quality and volume of the daily diet, it is also worth paying attention to the optimal organization of the process of eating, since a healthy diet consists not only in properly selected dishes, but also in a competent attitude to food.

What is the basis of an adequate healthy diet? About everything in order.

Rule number 1. Competent selection of dishes for a healthy diet

The time of day affects the performance of the body as a whole and digestive system in particular, a significant imprint, so you should take into account the biological clock of your gastrointestinal tract, making up the menu for the day. Morning should start with easily digestible and at the same time energetically valuable food in order to get a boost of energy and energy. positive emotions all day. Porridge, flavored wild berries, fruit platter, smoothie or oatmeal shake are best for these purposes.

As for dinner, you should not assume that soup is put only in childhood- adults also need a rich and nutritious broth as a first course. And for the second, you can choose almost anything - the main thing is that the food is cooked with soul and meets all the requirements of a healthy diet.

Dinner should take place no later than 3 hours before going to bed. At the same time, it is worth giving preference to those products that have time to fully assimilate during this time. Stewed vegetables, fruit or vegetable salad, light cereals and other dishes, which are dominated by vegetable proteins, will ease the work of the stomach in the evening and make sleep deep and light, since the entire body, without exception, including the gastrointestinal tract, will rest.

Rule number 2. Harmony and consistency of a healthy diet

There is a completely logical combination and order of eating products that should be followed so as not to disrupt the natural processes in the body. Obviously, you should not start your day with sweets, nor should you eat them for dinner. And if you consider this issue from the yogic foundation, then you can open up very interesting facets.

Rule number 3. Time for food is inviolable

“When I eat, I am deaf and dumb” - our ancestors have long said, and until now this statement is the only true behavior during meals. healthy eating implies a respectful attitude towards food and your body, because eating should be cultural and organized, although you should not treat food intake as some kind of sacred rite.

Quick snacks on the go, an afternoon snack on the job, or eating dinner in front of the TV are not the best eating habits. Such an approach makes it difficult to enjoy tasty and healthy dishes, enjoy food and subtly feel the moment of saturation. Numerous experiments have confirmed the theory that eating “in between” – for example, at the TV screen, laptop, reading a book, or while working – turns eating into a purely mechanical process and contributes to overeating, since the feeling of fullness and satisfaction will obscure the interest in a parallel activity.

In addition, the minimum time for each meal is 15 minutes (and for lunch - 30 minutes). This range allows you to thoroughly chew each piece, which facilitates subsequent digestion and contributes to obtaining maximum number nutrients.

Rule number 4. Fasting days

To cleanse the body, normalize the intestinal microflora and maintain the optimal functioning of the body, fasting days are an excellent help. They should be carried out at least 2-3 times a month, and if opportunities allow, then every week. Some practice fasting days, spending complete fasting. In this case, you should listen to the reactions of your body, since everything should go physiologically.

However, for most adherents of a healthy diet, a fasting day is not synonymous with a hunger strike - it’s just that the amount of calories consumed per set day is reduced to an average of 700-1000 (but not less than 2 times the natural daily norm). Acquainted with

Healthy food is tasty and healthy!

Hello my dear readers! If you are looking for fast, useful and simple recipes proper nutrition then this section is for you. We know that nutrition plays a huge role in maintaining human health. No wonder they say that we are what we eat. The diet of any person should be balanced and tasty. For me personally, the second criterion is mandatory. Yes, I can cook healthy food and still not experience any pleasure while eating. But for a long time I will not be enough, anyway, sooner or later I will break down and switch to less healthy food.

When I first started eating right, many of my favorite foods turned out to be completely unsuitable. I think most of us like fat, sweet, smoked salty. In general, everything that cannot fit into the category of “useful” in any way. But, unfortunately, no matter how much we want to, we will have to significantly reduce the amount of harmfulness and replace them with healthier food.

So, I began to modernize, if you can call it that, and collect new healthy food recipes. I have enough of them. And in order to systematize my knowledge, I decided to post recipes on the blog and share them with you.

And at one time, I often could not fully navigate what kind of food you can eat in different time day. After all, dinner should be light, breakfast should be hearty, afternoon snacks should be quick, and so on. Therefore, for the convenience of readers, I decided to divide all the recipes into three categories. I think it will be convenient for those who want to create or have already created the habit of eating right. You can easily create a menu for the day, week, month.For beginners in this business, it does not hurt to read about nutrition and here is an article.

You will not find recipes with exotic ingredients here, I am not a supporter of overseas dishes and do not consider them so indispensable. In addition, it is quite expensive. Many of these products may be healthy, but almost all of them can be replaced with inexpensive and more affordable ingredients that most grocery stores are crammed with.

Another criterion for choosing a dish is the speed of preparation. Do not think anything bad, I like to cook, but quickly)). I do not welcome recipes that require a million actions. Therefore, you will not see them here either.

And I also really want to recommend Dasha Chernenko’s website “ Menu of the week”, where she published a million recipes, including a huge number of useful and delicious meals. But that's not all!)) She has the most useful master class COOKING ONCE IN TWO WEEKS And FREEZING TRAINING. I this information will not leave you indifferent.

Recipes for proper nutrition will help get rid of extra pounds, restore shine to your hair and freshness to your skin. Such food keeps the organs in working order and prolongs youth. The variety of recipes for proper nutrition (PP) allows you to create a boring menu for every day and enjoy a variety of tastes.

What food is considered correct

A healthy lifestyle gives longevity without disease. Proper nutrition is part of life path. For cooking here choose only quality products and the recipes themselves are not difficult. Simple food allows you to save a maximum of valuable elements.

Healthy food recipes contain all the necessary proteins, fats, carbohydrates and trace elements in perfect balance.

You can not eat refined foods and sweets. Fast carbohydrates contained in them will not bring benefits. But this does not mean that you need to completely abandon the delicacies. Favorite sweetness once a week will not cause significant harm to health. Just like a glass of dry red wine.

Most often in daily menu includes:

porridge or casserole for breakfast - as a source of strength for a hard day;
hot soup and a second for lunch;
a light but nutritious dinner based on cereals, meat, fish or vegetables.

It is not necessary to schedule dinner at 6 pm. He may be later. The main thing is that the period from the last meal to sleep does not exceed three hours.

The main principles of a healthy diet

Compliance with these rules will allow you to lose up to four extra pounds in a couple of weeks, improve the condition of your skin and hair:

Fried, smoked and pickled are replaced with stewed, boiled and baked.
Eat slowly, in a relaxed atmosphere.
Do not fill up to shortness of breath, it is better to remain a little hungry.
They eat at the same time, the maximum breaks are four and a half hours.
Seasonal vegetables are needed to enrich the body with fiber, which improves digestion.
Fresh food is healthier, so it's better to cook in small portions.
You should drink water only twenty minutes before a meal or half an hour after it.

Do not confuse hunger and thirst. Sometimes a cup of unsweetened herbal tea is enough to fill you up. If the feeling of hunger does not go away, it's time for the next meal. You can have a snack with carrots, bananas, oranges. Apples and yogurt are not suitable for this - they will only whet the appetite and will not give a feeling of fullness.

We make a balanced menu for the week

It is convenient to make a weekly menu for proper nutrition. It will help you vary variety of dishes and more economical to buy products for them.

Here is a sample menu for meals for each day of the week:

Day of the week	Breakfast	Dinner	Dinner
Monday	Porridge "Hercules".	Russian cabbage soup, oven-roasted chicken and fresh cucumbers.	Carrot salad with garlic, fresh fish.
Tuesday	Baked fish with vegetables.	Potato soup with herring, steamed scrambled eggs with dill.	Lazy pigeons.
Wednesday	Cabbage casserole, toast.	Chicken soup with vermicelli, cottage cheese casserole.	Steamed fish cakes, sliced cucumbers.
Thursday	Millet porridge.	Light vegetable soup, lazy cabbage rolls.	Casserole with chicken fillet and vegetables.
Friday	Muesli without sugar with low-fat milk, apple or orange.	Russian cabbage soup, baked fish with vegetables.	Sausages from red fish, a slice of rye bread.
Saturday	Banana cheesecakes.	Chicken soup with noodles, steamed fish cakes with fresh vegetables.	Salad "Refined", steamed omelet with dill.
Sunday	Cottage cheese casserole.	Light vegetable soup, red fish sausages.	Chicken in the oven and sliced vegetables.

Dishes from this menu are easy to prepare, they vary perfectly and saturate without harm to health. You can supplement them with freshly squeezed fruit juice, herbal tea, fruit drink or compote. But drinking immediately after eating is not recommended.

Don't overdo the food. People should consume less than seven grams of salt per day.

Sweet desserts are eaten separately - they are best eaten during an afternoon snack (at 12-13 o'clock).

Simple recipes for those who appreciate the quality of life

Preparing most healthy meals is easy. Recipes for every day can be used by a novice hostess. Calorie content is indicated per 100 grams of the product.

What will we have for breakfast?

A morning meal gives you energy for the whole day. Effective breakfasts include cheesecakes, casseroles, cereal dishes, steamed omelettes or boiled eggs. It is better to cook porridge with milk. It increases the digestibility of proteins contained in cereals.

Recipe number 1. cabbage casserole

Calories: 107 kilocalories.

Prefer cauliflower and broccoli - they have more valuable vitamins and minerals, and these vegetables do not provoke the formation of gases.

Required:

400 grams of broccoli and cauliflower;
a slice of butter;
150 grams of hard cheese;
a quarter cup of flour;
half a liter of ten percent cream or sour cream.

How to cook:

Disassemble the washed vegetables into inflorescences and boil in salted water for three minutes.
Squeeze the still hard cabbage lightly and put it in a baking dish or in a frying pan.
Fry the flour and gradually pour in the cream, add the grated cheese. Do not boil the sauce so that the dairy product does not curdle.
Pour cabbage with sauce and bake in the oven, heated to 180 degrees.

The finished casserole is covered with a golden brown crust. This will happen in about half an hour.

Similarly, prepare a casserole with chicken fillet and vegetables. Only a little chicken broth is added to the sauce, and the fillet is pre-boiled.

Recipe number 2. Cottage cheese casserole

Calories: 243 kilocalories.

Required:

a kilogram of grainy ten percent cottage cheese;
two eggs;
six large spoons of twenty percent sour cream, butter and granulated sugar;
four large spoons of semolina;
200 grams of dried fruits.

How to cook:

Pass cottage cheese through a meat grinder, pour in eggs beaten with sugar.
Stir the composition with softened butter, semolina and chopped dried fruits.
Put in a mold and put in a preheated oven for half an hour.

Depending on the type of oven, the cooking time may vary. Readiness is determined by the ruddy crust.

Recipe number 3. Banana syrniki

Calories: 220 kilocalories.

Required:

400 grams of five percent cottage cheese;
egg;
banana;
four large spoons of rice flour.

How to cook:

Beat cottage cheese with an egg in a blender, adding a little sugar.
Grind the banana to a puree state and mix with cottage cheese.
Add flour and mix again.
Fry on a hot non-stick frying pan without oil on both sides.

Readiness will prompt the appearance of a golden crust. Cover the frying pan with a lid. Before serving, you can pour low-fat sour cream or low-calorie jam.

When preparing cereals, water, milk and cereals are taken in equal proportions. Water is mixed with milk and boiled. Grains are added and boiled for five to ten minutes. Wrap the pan with a towel so that the porridge "reaches". How to cook Hercules porridge is described on each cereal package. Add a variety of “seasonings” from lemon zest to fresh berries. So oatmeal will not become boring.

Healthy salads

Such salads not only complement lunch or dinner, but can also serve as a main course. This is especially true for those who follow a low-calorie diet.

Recipe number 1. From celery, cucumbers and radishes

Calories: 48 kilocalories.

Required:

celery leaves;
fresh cucumbers, radishes, greens;
a little low-fat sour cream for dressing.

How to cook:

Remove coarse fibers from celery leaves.
Cut vegetables randomly.
Salt and stir.

Before serving, the salad is dressed with sour cream.

Recipe number 2. Salad "Exquisite"

Calories: 234 kilocalories.

Required:

200 grams of small tomatoes and unpeeled shrimp;
50 grams of pine nuts and cheese kernels;
avocado;
lettuce leaves;
unsweetened yogurt for dressing.

How to cook:

Boil and clean seafood.
Chop the lettuce, cut the tomatoes and avocado into small pieces.
Mix the ingredients and season with yogurt.

Top the salad with grated cheese and pine nut kernels.

Recipe number 3. From carrots with garlic

Calories: 102 kilocalories.

Required:

large carrots;
a clove of garlic;
two large spoons of homemade mayonnaise or sour cream.

How to cook:

Grate a carrot.
Crush garlic and mix with mayonnaise.
Season carrots with sauce and salt.

Sauces based on animal fat must be added to dishes with fresh carrots so that a person can absorb vitamin A.

What to cook first

Classic soups at lunchtime will saturate, warm and give energy to complete the working day. Water for each of the soups requires two liters.

Recipe number 1. Russian cabbage soup.

Calories: 30 kilocalories.

Required:

half a kilo of white cabbage;
80 grams of pearl barley;
onions, carrots.

How to cook:

Boil the cereal for about twenty minutes. Drain the water.
Boil water for soup. Throw barley and boil for ten minutes.
Add finely chopped cabbage to the pan and cook for another quarter of an hour.
Cook roast from onions and carrots, add to cabbage soup, salt.

Ready cabbage soup can be seasoned with sour cream.

Recipe number 2. Soup with meatballs and spinach

Calories: 74 kilocalories.

Instead of water, chicken broth is used here.

Required:

half a kilo of minced chicken;
the same amount of spinach;
egg;
small pasta;
a little grated cheese;
carrots and onions for frying;
herbs and garlic.

How to cook:

Mix minced meat with crushed garlic, grated cheese, chopped herbs, add some bread crumbs.
Mix with the egg, bring to a homogeneous consistency, salt and pepper.
Shape small meatballs and bake them in the oven.
In the boiling broth, add the frying, small pasta and spinach.
After five minutes, put the meatballs into the pan. Sweat another five minutes.

Ready soup in a bowl sprinkled with grated cheese.

Recipe number 3. Potato soup with herring

Calories: 33 kilocalories.

Required:

six potatoes;
salted herring;
tomato, onion and carrot for frying.

How to cook:

Cut the herring, remove the bones, cut into slices.
Chop the peeled potatoes.
Put the roast into the boiling water.
After five minutes, add herring and potatoes.

This soup is cooked for a quarter of an hour. You don't need to salt it.

In light soups put any vegetables, including canned beans, corn and peas. They are added when the main ingredients are cooked. In any case, the calorie content will not be more than 40 kilocalories.

For chicken soup with noodles, first boil the chicken, separate the meat from the bones. The broth is filtered, boiled meat, spaghetti and fried onions and carrots are added. Cook until pasta is done.

Options for the second

Thanks to non-caloric options, the daily amount of proteins and fats is replenished.

Recipe number 1. Oven baked chicken

Calories: 197 kilocalories.

To get rid of excess fat, the carcass is put on a jar here. Fat drains, and the meat is light and low-calorie.

Required:

gutted chicken;
half a liter of beer;
a couple of cloves of garlic and a little sour cream.

How to cook:

Pour beer into a glass container and place on a baking sheet.
Put on a jar of chicken and coat it with sour cream with crushed garlic and salt.
Send to a preheated oven, pouring a little water on a baking sheet. This is necessary so that the fat does not burn.

The readiness of the chicken is checked with a fork. If the juice has ceased to be pink, and the meat is easily pierced, the chicken can be taken out.

Recipe number 2. lazy cabbage rolls

Calories: 147 kilocalories.

Required:

200 grams of rice;
800 grams of minced meat;
half a kilo of white cabbage;
the same amount of sour cream;
onions and carrots.

How to cook:

Season the minced meat with onion, salt and pepper.
Boil and squeeze rice.
Finely chop the cabbage, soak in boiling water for bitterness for three minutes.
Grate a carrot.
Mix all the ingredients and shape into meatballs.

They are rolled in breadcrumbs and fried in a well-heated frying pan on both sides.

Recipe number 3. Red fish sausages

Calories: 131 kilocalories.

Red fish should definitely be on the menu, because it contains such valuable ingredients as phosphorus, iodine and polyunsaturated fatty acids.

Required:

half a kilo of fresh red fish fillet:
two eggs;
greenery.

How to cook:

Grind the fillet and mix with chopped herbs and eggs.
Salt and pepper.
Wrap the mixture in cling film in the form of sausages.
Cook for a couple or in a slow cooker for half an hour.

Steamed fish cakes are made from homemade or purchased minced meat, also in a double boiler or slow cooker.

Healthy desserts

Without sweets, life seems sad and dull. Treat yourself and loved ones with low-calorie desserts.

Recipe number 1. banana ice cream

Calorie 133 kilocalories.

Here you need a ripe banana. It is cut into circles and cleaned in the freezer for the night. Grind in a blender in the morning.

This delicate dessert not only cool on a hot day, but also cheer up due to the content in the fruits of the hormone of joy - serotonin.

Recipe number 2. Rice babka with apples

Calories: 92 kilocalories.

Required:

200 grams of rice, preferably round;
a liter of milk;
three apples;
egg.

How to cook:

Boil rice porridge in milk.
Cut apples into slices.
Put the porridge in a mold greased with oil.
Place apple slices on top.
Beat eggs with milk and pour over apples.

Babka is baked in a preheated oven for about half an hour until the apples are ready.

If you decide to switch to a healthy diet, recipes and ingredients for them are not difficult to find. For this, you do not need to go to specialized stores. Everything you need is in regular supermarkets and markets.

Until the 20th century, all advice on healthy eating was based on ensuring diversity in the diet and on the compatibility of products; by the middle of the century, experts were concerned about counting calories for people of different categories. Later, theories of starvation, vegetarianism, raw food, mono-diets, food pyramids, etc. appeared. general provisions, countless author's developments of healthy food menus for every day appeared.

In the 21st century, views have changed: new technologies in Food Industry led to a new understanding of healthy and tasty food. In today's understanding, eating right means ensuring the right balance in nutrition, and healthly food - required condition and basis healthy life. Each product is unique, a single product cannot satisfy a person's needs for vitamins and nutrients, only in variety and the right combination healthy foods provide a healthy diet.

The general health and external attractiveness of a person directly depend on his nutrition. What kind of food a person eats is reflected in the physical and emotional state a person that cannot be hidden by drugs or cosmetics. It is easy to remember and adhere to the main and simple principles of a healthy diet:

Make a proper diet for each day/week. When feeling hungry, do not delay eating;
Eat while sitting, in a calm state, chew food thoroughly;
Recipes of dishes should contain only matching products, avoid monotony;
Distribute the daily ration into 4-5 small doses. You should not start the day with a hearty breakfast, take the largest amount for lunch;
Eat freshly prepared, natural food, minimize the consumption of unhealthy foods.

Food calorie table - it's important

Nutritionists have developed a table that displays the calorie content of products (you can download the table in xls file):

The energy value of fats is twice the calories of proteins and carbohydrates combined. Fats are the building material for cells, and fatty acids provide the synthesis of substances. Animal fat, the so-called saturated fat, is considered the champion in calories. An excess of fat in food leads to obesity, diabetes, and the development of cardiovascular diseases. The body's need for healthy fats can be filled with vegetable fats. Polyunsaturated fats of vegetable origin (Omega-3 and Omega-6) are inferior to animal counterparts in terms of calories, but not in useful properties. It is enough to include 2 tablespoons of vegetable oil in the menu for every day or eat fish dishes 2-3 times a week.
Proteins are also important building material for cells, these are substances that are broken down into amino acids necessary for the body. Meat, fish, milk, eggs, nuts and legumes are rich in protein. It is easy to include these products in recipes for everyone and meet the daily requirement for proteins.
Plant foods provide the body with carbohydrates, which provide the body with energy. Vegetables as part of the first, second courses, fruits as a dessert should be included in recipes for every day.
Fiber, or dietary fiber, is not absorbed by the body, their function is to maintain normal microflora in the gastrointestinal tract, digest food and evacuate waste. Vegetables and fruits are rich in fiber a large number of dietary fiber is found in cereal foods.

Healthy food - healthy body and mind

Information about the energy value of macronutrients (fats, proteins, carbohydrates) will help you create a proper nutrition menu for every day. The menu is compiled taking into account age, gender, weight, level of physical activity and individual taste preferences. A person who cares about his health, it is better to listen to the recommendations of experts. An experienced nutritionist will help you create a Healthy Eating program and menu for every day.

Breakfast options:

Oatmeal or rice porridge with low-fat milk, millet or buckwheat porridge with water;
Sandwich with cheese, boiled chicken breast, salted salmon with lettuce, tomatoes, greens;
Vegetable salads seasoned with vegetable oil, scrambled eggs with herbs, a portion of cottage cheese with sour cream, fruit salad;
Tea coffee.

Second breakfast (snack) options:

Yogurt or a glass of kefir with fruits or berries;
Two loaves of cottage cheese, a light sandwich, oatmeal cookies;
An apple, dried fruits, a handful of nuts, a piece of dark chocolate.

Lunch options:

Lenten soup, boiled pasta, vegetable cream soup with rice;
Baked cabbage, soy meat goulash, lean fish rolls, vegetarian pizza, vegetable lasagne, lean meat stew with vegetables;
Tea, compote, water.

Dinner options:

Boiled chicken breast with stewed vegetables, boiled beef with vegetables, seafood with rice garnish, vegetable omelette, vegetable salad;
Cottage cheese casserole, boiled or baked chicken breast, canned fish;
Tea, coffee, water.

The above list is a weekly diet, alternating recipes, you can provide a balanced menu for every day.

“Schi and porridge are our food”

Russian cuisine is rich in recipes for dishes that should be included in the menu for every day. Different kinds porridges and soups (borsch, hodgepodge, fish soup, cabbage soup, pickle, beetroot, mushroom soup, okroshka) are healthy food, you can include familiar recipes for every day in the menu.

Products: white beans - 1 cup; onions - 1 pc.; carrots - 1 pc.; celery root - 0.25 pcs.; garlic - 1 clove; vegetable oil - 150 gr.; tomato paste, salt, pepper - to taste.

Cooking method:

Bring the beans to a boil and drain the water, add water and boil for 7 minutes, turn off the heat and leave to simmer for one hour;
Finely chop carrots, onions, celery and add the resulting mass along with a spoonful of tomato paste to the beans, cook until tender (20 minutes);
Add salt, pepper, garlic to the finished soup.

The nutritional program is a balance of fats, carbohydrates and proteins in the menu of proper nutrition for every day. In a complex and in an optimal ratio, they provide the body with energy, nourish the brain, give a person health and beauty.