Healthy nutrition menu for one day. We build proper nutrition for every day Food products that a person needs every day

Some consist of Pepsi and chips, while others consist of vegetables, fruits, porridge and chicken. Look at your receipt after the store and evaluate what you are made of? We have prepared for you a complete list of products for proper nutrition and weight loss, and we will also dispel myths because of which, no matter what you do, you will never lose weight.
And let's dispel myth number one. Proper nutrition is not for losing weight, but for normalizing weight. Stop mocking yourself with various diets, trying to lose weight by all possible methods, just become normal.

5 main rules for losing weight

1. Are you still not losing weight? Then we go to you! Let's remember the main rules that everyone knows about, but applies them incorrectly.
   Drink clean water. Although everyone knows about this since school, it is constantly neglected. Once you start drinking at least one glass a day, your body will be very grateful to you. You wash the floors at home, so let's start washing our body. And not with sweet tea and coffee, but with water.
2. Replace fast carbohydrates with slow ones. It's simple, the more fast carbohydrates, the more new kilograms. The more slow carbohydrates, the lower the needle on the scale. Slow carbohydrates, in addition to their main beneficial properties (we will talk about them later), also give a very good feeling of satiety. The result is less hunger and smaller portion sizes.
3. Eat slowly and chew your food thoroughly. Now the world is moving at great speed, and so are we. As a result, we have no time to just sit and eat. When was the last time you had dinner not in front of the computer or TV, but in the kitchen? At the same time, just having dinner, and not rummaging through your phone? In addition to the fact that we need to saturate our body, we must give the same to the brain. While having dinner and watching a TV series, our brain doesn’t even know what we’ve eaten. As a result, after a short period of time, he again gives us a signal that it is time to refresh ourselves.
4. Start slowly changing bad habits. We hear about them all the time, we know everything possible about them. But they are still with us today. You don't have to start doing everything right away.
5. Find a habit that you are ready to change and do it gradually. We will talk about this in detail in our articles, how to do it easily and get results.
   Gradually add foods from the healthy nutrition list to your diet. You don’t need to start eating only vegetables and fruits from tomorrow. This is the only way to quickly quit everything and return to the “tasty” but killing you food. We describe in detail how to start eating right in our articles “School of Proper Nutrition”.

Only by following these rules will you have a great result that will stay with you forever. All that is necessary for this is to start acting gradually, without sudden movements, otherwise we will immediately get the opposite result.

We have prepared for you a list of products for proper nutrition, divided into categories for your convenience. Also, here is a list of foods with a low glycemic index that are most conducive to weight loss.

Full list of products

Please note that we have highlighted in different colors foods that should be consumed carefully.

Products that are dangerous to your health. They must either be replaced or their use limited. They cause the greatest harm to your health and the body as a whole.

Of course, in our modern life, it will be very difficult to eliminate some of these products completely. But, you need to try to at least reduce their amount in your diet.

Proper nutrition fats, proteins, carbohydrates and fiber

In addition to the fact that our diet should consist of foods that are beneficial to our body, it is necessary to obtain the norm of proteins, fats and carbohydrates. Not counting vitamins and microelements, which are becoming less and less in modern products.

This is our foundation, protein is our building material, without it our muscles will stop growing and begin to degrade. Protein-rich foods should be included in the daily menu. The foods richest in protein:

• lean meat (turkey breast or chicken breast, steamed or boiled);
• Fish and seafood;
• cottage cheese;
• legumes

Products richest in animal protein and plant protein

Complex carbohydrates are very important for proper nutrition, because they take a long time to digest, give a feeling of fullness and do not sharply raise blood sugar. Fast carbohydrates, our main enemies, are the main culprits of our extra pounds.

Healthy carbohydrates include:

• cereals (oatmeal, buckwheat);
• Brown rice;
• baked potato;
• durum wheat pasta.

It would seem that we want to get rid of fat, why do we need them? But there are also healthy fats:

• nuts;
• fatty fish;
• olive oil.

Good fats lower cholesterol and contain Omega-3, Omega-6, and Omega-9 acids that are important for us.

It is very often forgotten, but it plays a huge role in proper nutrition. In addition to the fact that it is simply necessary for the formation of regular stool, it has another useful property. Fiber collects all the toxins and waste accumulated during the body’s work and removes them.

Where is the most fiber found?

• Fresh vegetables and fruits;
• Legumes such as beans, lentils, beans;
• Various whole grains.

Conclusion

As we understand, products for proper nutrition must be used comprehensively in your diet. It won’t turn out that you just start eating cabbage and that’s it. Besides, it's not tasty. And truly proper nutrition can be very tasty, and not only healthy.

The most important thing is to go to extremes. Yes, there are harmful foods in our diet and we cannot escape this, but using our list, you will always know which foods are healthy. And finally, you can forget about these depleting diets when you only have to eat cabbage and carrots.

TOP 30 most beneficial foods for the body

Content

According to everyone, a healthy diet is something that does not contain fat at all, is low-calorie and tasteless food. In reality, everything is somewhat different, and even healthy food can turn out to be very tasty. How to properly create a schedule and regimen, what are the principles of a balanced diet?

Healthy eating rules

Organizing a proper diet is very important. Scientists have proven that adults who use high-quality products for cooking live longer and get sick much less often than others. If you are seriously concerned about your health or the diet of your loved ones, then first learn the basic rules of nutrition:

• Be sure to include protein in every meal. However, this does not mean that you should eat exclusively meat and fish all day. Dairy products, legumes or eggs are also excellent sources of protein.
• Create a routine and proper daily routine. Try to eat strictly at certain hours and do not skip lunch or dinner.
• Try to eat as little fat as possible. If you cook food in oil, then use products that contain no more than 10% fat. This rule does not apply to so-called healthy fats, which are found in avocados, nuts, and seafood.
• Eat whole grain cereals. They will have to be boiled a little longer more thoroughly, but they contain more vitamins.
• Drink mineral water. You don’t need to do any special calculations, just replace your regular drinks during the day with a glass of drinking water.

List of foods for proper nutrition

In addition to following the basic rules of nutrition and regimen, you will have to learn about the correct ratio of foods, and also learn how to combine them. Conventionally, all food is divided into three types. This:

• protein;
• neutral;
• starch.

Each category is absorbed by the body differently: some foods require more energy to process, while others pass almost immediately from the stomach into the intestines. In order not to put unnecessary stress on the body, the exact compatibility of products for proper nutrition is very important. The following table will help you combine ingredients. At one meal you need to eat foods from the first and second columns or from the second and third columns:

How to cook food correctly

To preserve all the beneficial substances in vegetables, it is better to fry or stew them at a temperature no higher than 60 degrees. Steaming, baking or frying at 100 degrees will help not to lose the nutritional value of meat, poultry and fish. At the same time, the process of baking a kilogram of beef tenderloin itself is long - from 60 minutes to two hours. Marinades help reduce this time. High-temperature cooking of foods with proper nutrition is unacceptable, and fried foods can be eaten extremely rarely.

Proper nutrition regimen

Even an adult on a diet should follow a reasonable diet:

1. Ideally, food should enter the body once every four hours, but if this does not happen, digestive disorders begin, ultimately leading to more serious problems.
2. The correct eating regimen is five times a day: three main meals and snacks.
3. The diet must contain fats, proteins, carbohydrates and fiber.
4. Every day you need to drink water in the amount of 40 ml per kilogram of weight.

Diet for weight loss

The basic rule for those who want to lose weight is that the diet must be balanced. The total calorie content of meals per day for those losing weight is 1700 kilocalories. It is advisable to eat three times a day:

• Eat within half an hour when you wake up. At breakfast, the body should receive approximately 25% of the daily kcal value, so the food should be dense: porridge, muesli, cheese, eggs, dairy products and fiber.
• At lunch, calories should be 50%. The plate should be filled a quarter with protein foods (meat or fish), the same amount with a side dish of carbohydrates (rice, buckwheat or potatoes), and half with fiber (cabbage, cucumbers, tomatoes).
• For dinner, target 25% of your calories. A good option is seafood with vegetables, cottage cheese, and lean fish dishes. Don't eat carbohydrates at night: while you sleep, they will turn into fat.
• A proper diet for weight loss cannot do without snacks. The first time you can eat a light snack 2 hours after breakfast, the second time after lunch. Any snack should be within 100 kcal.

Meal times with proper nutrition

After you have mastered all the rules and purchased the necessary products, you will need to create a schedule where you can schedule proper nutrition hourly:

1. Remember that healthy carbohydrates will enter the intestines after 4-6 hours. Therefore, it is better to eat dishes such as cereals, pasta and bread for breakfast so as not to feel hungry longer. Be sure to make your proper breakfast tastier; add fruits, berries, and honey to regular cereals.
2. It is advisable to have lunch around 12 o'clock, and the diet should include all types of foods: proteins, fats, carbohydrates. In the middle of the day, be sure to eat the first course and a small lean side dish. Avoid fast food packages, crackers, chips and fast food.
3. It is better to have dinner around 5-6 pm with protein foods. It will be digested in the stomach in just 2-3 hours, so it will not disturb your sleep. Prepare lean fish or meat, eat a piece of chicken or a cup of cottage cheese.

Intervals between meals

Snacking is an important part of a healthy diet. A light lunch will feed you at the stage of slightly noticeable hunger, and at lunch or dinner you will not exceed the norm. For good health, the interval between meals should be 2-3 hours, and when a person takes long breaks from eating, his blood sugar level drops and his health worsens. To prevent this from happening, nutritionists advise having snacks. There are several options for nutrition that are healthy for the body:

• eat one or two fruits or a glass of berries in the morning;
• After lunch, you can have a snack with a plate of salad or a glass of smoothie;
• a quarter glass of seeds or 20 grams of nuts will satisfy hunger in the interval between breakfast-lunch or lunch-dinner;
• Half a pack of cottage cheese, a glass of milk or kefir will be an excellent afternoon snack or after-dinner snack.

Healthy nutrition schedule for every day

Even if you stick to four meals a day, it is worth resorting to rational distribution of calories. If you schedule your meals correctly, your stomach will not be overloaded, and your body will gradually get used to this routine. Violating the regime is strictly prohibited even when losing weight. Even if you don’t have time to have lunch, you shouldn’t eat a double portion for dinner: it’s better to have a hearty breakfast.

A rough daily routine should look something like this:

• 8.00 – 9.00 – breakfast. You need to try to eat more carbohydrates and less protein foods.
• 12.00-14.00 – lunch. Here, on the contrary, you should protect yourself from carbohydrates and pay attention to nutritious dishes: cream soups, vegetable broths, stews, poultry.
• 16.00 -17.00 – afternoon snack. Avoid fatty foods, flour or sweet confectionery.
• 19.00 – dinner. The menu will include low-fat fish, stewed vegetables, and fermented milk products.

Sample healthy nutrition menu

If you follow the right diet and a clear schedule, you can get your body into excellent physical shape in a few weeks. It is important not only to eat healthy food, but also to exercise and be sure to sleep 7-8 hours a day. Beginners can create a proper nutrition menu for the day, and the next day they can make minor adjustments to it. A rough plan should look like this:

• In the morning, organize a hearty breakfast. Eat milk porridge, muesli with yogurt, a piece of tofu with an egg, or some lean fish.
• After two hours, have a snack at work: drink a glass of milk or make a smoothie.
• At noon, treat yourself to seafood soup, a piece of beef and rice.
• For lunch, dried fruits, nuts, a bun.
• In the evening, give preference to chicken with vegetable salad, and you can drink a glass of red wine.

We present a proper nutrition menu for every day for weight loss with recipes! This menu and recipes will help you lose weight and eat right every day without any problems!

There are more and more enemies of diets among professional nutritionists. Many experts are convinced that in order to bring your body into the required condition, it is not at all necessary to torment your body with diets or grueling mono-diets. It is necessary to influence not the symptom of the problem, but its cause. And in 90% of cases the reason is the same - incorrect lifestyle and diet!

In attempts to lose extra pounds without professional support, many people, especially women, develop chronic diseases of internal organs. Agree, this price is too high and not worth a slim figure. This does not mean at all that there should not be a beautiful figure, quite the opposite, but there should be a rational and thoughtful approach to everything!

Principles of healthy eating

By following the principles of a healthy lifestyle and healthy eating, you can not only achieve the desired result, but also, most importantly, maintain your health! Of course, the result will not be quick, but, as they say, patience and work will grind everything down!

You should not expect that the extra pounds accumulated over several months, or even years, will go away in a couple of days. Know that if someone promises you instant results, they are simply deceiving you, or they are putting your health at serious risk. Whether you need it or not - decide for yourself! In order not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition can you painlessly normalize your metabolic processes and easily get your figure into the desired shape!

Let's look at the basic principles of proper nutrition:

• Fractional meals. You shouldn’t overeat in one sitting, it’s better to eat less, but more often!
• Mandatory breakfast. Forget about drinking a cup of coffee on an empty stomach. Breakfast is one of the most important meals of the entire day!
• Give dinner to the enemy. There's no need to give it away at all. A light dinner 3 hours before bedtime is ideal.
• Water is our everything. 1.5 - 2 liters of water is exactly how much a healthy person should drink every day.
• Sweets only for dessert. A sweet snack is the most useless, and even harmful, meal. Reduce your intake of sugar and fast carbohydrates to a minimum.
• Remove from your diet fried fatty foods, minimize the consumption of alcohol and salt.
• More fiber. It is found in large quantities in vegetables and fruits.
• Don't drink while eating. Are you used to drinking tea with your food? It's time to get rid of this habit! Drinking is allowed only 15-20 minutes after eating.
• Chew your food thoroughly. Do not swallow chunks of food, this will not only complicate the digestion process, but can also lead to oversaturation. The feeling of fullness comes some time after eating food, so never rush while eating.

At first glance, it seems that there are a lot of restrictions here, and at the same time you need to follow a bunch of rules. Habit will do the trick! Remember that the main thing is to start. You don’t have to start following everything at once if it’s difficult for you. Move from point to point, moving it from the “rule” category to the “habit” category.

By following these principles of healthy eating, you will normalize your digestive and metabolic processes, tone your body, and fill it with strength. In addition, proper nutrition is the most important key to losing weight without harm to your health!

Proper nutrition menu for weight loss

We present to you a menu of proper nutrition for weight loss for every day. The diet can be very flexible and change according to your preferences and tastes. In addition, if you wish, you can create 2-3 similar menus for yourself to alternate between them. This will help you diversify your diet so that the food, so to speak, does not become boring.

Depending on your initial weight, or rather its excess volume, you can adjust the portions of this menu. Accordingly, the more you want to lose weight, the smaller the portions should be, but without fanaticism! The body must receive all the necessary vitamins and minerals from your food. You shouldn't risk your health for the sake of the desired numbers on the scales!

What foods can you eat?

What foods should you not eat?

Try to eliminate or minimize your consumption of the following foods:

Principles of nutrition for weight loss

In order to eat not only right, but also to lose weight, you must follow one most important principle - you need to consume fewer calories than you burn. Everything comes from this principle; you need to build your menu from this principle.

If you are used to consuming, say, 3000 kcal per day, without having any physical activity and ask the question “where does excess weight come from?”, then you just need to look at things objectively. At a minimum, you need to get active and exercise, bring your diet into line with permitted and prohibited foods, and gradually reduce the number of calories you consume daily.

Don't do this in one day, otherwise it will be a lot of stress for your body! Consistently adjust your diet step by step until you begin to lose excess weight.

Recipes: proper nutrition for weight loss

BOILED CHICKEN FILLET

INGREDIENTS

• Chicken fillet - 200 g;
• Onions - 50 g;
• Carrots - 100 g;
• Salt to taste;
• Greens to taste.

COOKING

1. Rinse the fillets well under cold water;
2. Pour water into a saucepan, add salt, put on fire;
3. Peel the vegetables, place in boiling water along with the chicken fillet;
4. Cook for 10-15 minutes over low heat;
5. Remove the fillet, cut into pieces and serve with vegetables.

BUCKWHEAT CUTLETS

INGREDIENTS

• Buckwheat - 1 cup;
• Low-fat minced meat - 450 g;
• Onion - 2 pcs.;
• Egg - 2 pcs.;
• Creamy horseradish - 2 tbsp;
• Garlic - 1 clove;
• Wheat flour - 3 tbsp;
• Salt to taste;
• Ground black pepper a pinch;
• Sugar a pinch;
• Grapeseed oil for frying;

COOKING

1. Boil buckwheat until crumbly;
2. Grind the lean minced meat through a meat grinder with onions, season with sugar and black pepper. Knead the resulting mass thoroughly;
3. Mix buckwheat porridge and minced meat;
4. Meanwhile, boil the eggs, grate them on a medium grater, finely chop the garlic and dill, mix everything with creamy horseradish. The resulting mass is the filling for the cutlets;
5. Divide the minced meat into portions, form flat cakes into which we put 1 spoon of filling;
6. Make cutlets, roll them in flour;
7. Fry the cutlets in grape seed oil. We do this over low heat on both sides. If necessary, finish cooking in the oven. Bon appetit!

CABBAGE CASSERLE

INGREDIENTS

• White cabbage - 500 g;
• Carrots - 1 pc.;
• Tomatoes - 2 pcs.;
• Processed cheese - 50 g;
• Sour cream - 300 ml;
• Greens - 1 bunch;
• Chicken egg - 4 pcs.;
• Onions - 2 pcs.;
• Allspice - 1 pinch;
• Salt - 1 pinch;

COOKING

1. Wash the cabbage and chop it;
2. Lightly fry the cabbage in a frying pan with oil;
3. Peel the carrots, grate them, and then add them to the cabbage;
4. Peel the onion, chop it finely and add to the pan;
5. We wash the tomatoes and herbs. Cut the vegetables into small pieces and chop the greens. Add ingredients to the pan. We continue to fry.;
6. Beat sour cream, eggs and cheese in a container until smooth;
7. Pour the contents of the pan into a baking dish and pour the resulting sauce. Bake for 20 minutes in the oven at 180 degrees. Bon appetit!

A beautiful harmonious body, smooth silky skin, thick hair and strong teeth are, first of all, an indicator of health, and only then the fruit of the efforts of cosmetologists and other representatives of the beauty industry. And health, in turn, is in most cases the result of how and with what each individual lives.

Of course, you can talk for a long time about heredity and the influence of external factors, usually negative. The general principle remains unchanged: responsibility for one’s own health lies with each person. People make their own choices every day, throughout their lives. It’s great if it turns out to benefit your health!

It's no secret how important the role of well-chosen food is, so proper nutrition for every day is an integral part of a healthy lifestyle.

General rules

Before we begin a detailed consideration of nutrition for every day, I would like to remember what is equally important in any diet.

• Diet. The body is able to function correctly only if it receives everything it needs regularly and at certain times. A slight fluctuation of up to half an hour is allowed. Disorderly food consumption usually leads to overeating, and ultimately to excess weight gain. There is no need to talk about good health in such cases.
• Diversity of food not only in composition, but also in structure. You cannot eat only soft or liquid food, just as it is impossible to have a healthy digestive system by eating only solid and rough foods. For the full functioning of each organ of the gastrointestinal tract, it is necessary to consume dishes that are different in structure.
• Separate nutrition involves alternating carbohydrates and proteins. Mixing different foods puts the body in a difficult position, since the digestion of each of them requires the release of different enzymes. If you learn to separate dishes that are foreign in composition, then the food will be absorbed to the maximum, which means that the feeling of fullness will last for several hours, as it should be. Otherwise, even after eating a hearty meal, you may soon begin to feel hungry again.
• By chewing food thoroughly and slowly, you can not only feel full faster, but also significantly improve the digestion process. By pre-grinding the food in a bowl, this effect will not be achieved.

These theses are fundamental for the proper nutrition of any person, and if you follow a competent, balanced diet, such eating behavior will certainly bring positive results. Among them:

• strengthening the immune system;
• regular and timely replenishment of the body’s energy and vitamin reserves;
• prevention of diseases of the digestive system;
• healthy metabolism;
• excellent health and high performance;
• maintaining normal weight.

A proper diet can significantly improve the general condition of the body, but also cause pleasant changes in appearance. Skin problems such as acne will disappear, the condition of hair and nails will significantly improve, and your figure will be toned.

How to choose a menu?

Eating healthy every day is a task that may seem quite difficult at first, because not everyone has a clear idea of ​​what they eat and why it is necessary. To understand what, in essence, all the food that comes into it is for the body, you can divide it into its main components and immediately determine the required amount of each component that makes up a proper diet.

• Proteins (proteins) should occupy at least one third of the total daily food volume. The body really needs them, since they provide the opportunity to build new tissue, maintain recovery processes and gain muscle mass. Calculating the required amount of protein is not difficult: you need to eat so that for every kilogram of body weight there are about two grams of protein per day.
• Carbohydrates. They make up about half or a little more of the healthy diet, being a source of energy for the body. Active brain activity, physical labor and sports are impossible without a sufficient amount of carbohydrate food. In turn, these substances can be classified as complex and simple. The former provide a person with energy for a long time, since their absorption requires a fairly large amount of time, while the blood sugar level does not make sharp jumps. The second group brings virtually no benefit, since simple carbohydrates are broken down and absorbed into the blood simply with lightning speed. The feeling of hunger sets in just as quickly. The table shows which products belong to which category.

Using this small list as an example, you can understand how to distinguish between “slow” and “fast” carbohydrates.

• Fats. A daily diet of proper nutrition contains no more than one tenth of fat. This amount is quite capable of ensuring healthy metabolism and normal functioning of all body systems.
• There is one more necessary element - fiber. It is an indigestible dietary fiber and helps to timely cleanse the body of harmful decay products. Vegetables, such as cabbage and celery, are the richest sources of this component. By eating them regularly, you can solve such problems of the digestive system as frequent constipation. Pectin is also a fiber found in apples, plums and other fruits. Performs a similar function.

Calorie content

No matter how well balanced the daily diet is in terms of the ratio of proteins, fats and carbohydrates, it is necessary to monitor the portion size. The total amount of calories entering the body from food should not fall below the minimum value of 1500 kcal for a person of normal weight.

For physical activity, the optimal figure is 2000 kcal. To calculate this figure, you need to carefully study the labels of products lying on store shelves before making a choice. Based on the calorie content, the optimal serving size is determined.

The meaning of breakfast

Many are accustomed to neglecting breakfast, rushing to work, or simply consider this meal to be unnecessary. This common mistake leads to the fact that the body begins its day with forced fasting, and by lunchtime a brutal appetite wakes up. It’s good if someone manages to combine their work schedule with a healthy, full-fledged lunch, but not everyone can afford such a luxury.

A quick snack at the nearest fast food cafe is a calorie bomb that enters the stomach in the form of completely “dead” food, creating only the illusion of satiety and reinforcement.

In fact, there is only an additional load on the heart, liver and kidneys, because such food is stuffed with fats, simple carbohydrates and artificial food additives.

It is not surprising that at dinner a person is no longer able to control himself, because he is really terribly hungry, and the refrigerator is emptied indiscriminately. Going to bed with a stomach full to capacity – what kind of rest is that? And in the morning - all over again.

Every product has its time

With proper nutrition, it is recommended to structure the menu for every day as follows.

• Breakfast is, first of all, porridge, that is, complex carbohydrates. A bowl of oatmeal or buckwheat, wheat or pearl barley porridge will give you a good boost of energy for several hours. The brain will not lack nutrition, and the working day will begin fruitfully. Another great breakfast option is fresh, plain fruit.
• Lunch may well consist of vegetables. Soup or stew plus a salad of fresh greens - these dishes do not burden the body with useless work, but are well digested and give strength. Fiber stimulates the activity of the gastrointestinal tract, a person does not feel either heaviness in the stomach or attacks of drowsiness and lethargy.
• For dinner it is good to eat a portion of protein food. These could be mushrooms or dishes made from legumes: soybeans, beans, and so on. The protein will be processed by the body overnight and will be put to use. From 11 pm to 1 am, while a person is sleeping, growth hormones are activated, which are responsible for the restoration of damaged tissues and the construction of new cells. Protein takes part in all these processes. Therefore, you should not include carbohydrate foods in dinner; it is better to consume them in the first half of the day.

Snacks

Many people believe that between main meals you should not eat anything else, but this is a mistaken opinion. It's all about what the snack will consist of. For example, a chocolate bar is not an option for a healthy diet, but fruits, nuts or a small piece of whole grain bread with a drop of honey will not only satisfy hunger, but also saturate the body with vitamins and other useful substances.

Tea and coffee should be replaced with herbal infusions or rosehip decoction, fruit juice made from natural berries. Such drinks are wonderfully invigorating and bring nothing but benefits to your health.

Nutritional supplements

It is better to completely exclude sugar and salt from the menu. They do not have any positive effect on the body, and the harm of these taste enhancers has long been proven. Salts are contained in sufficient quantities in natural products, and sugar in its pure form is simple carbohydrates that lead to excess weight gain. Honey and dried fruits in small quantities are an excellent substitute for other sweets, while possessing a rich vitamin composition.

Water

Pure still water is necessary to maintain good health throughout the day. Participating in all metabolic processes, it removes toxins, waste and other harmful substances from the cells of the human body. Every adult needs to drink from one and a half to two liters of water to stay in good physical shape and feel great.

Proper nutrition requires a thoughtful and serious approach, and you can create a menu for the day yourself, taking into account this information and listening to the signals of your own body. This task may take more than one day, but the result in the form of vigor and excellent well-being will justify all the efforts!