What can you eat on a healthy diet list. Proper nutrition in the morning, what is better to eat for breakfast. Sources of Healthy Fats

To the idea that we need to switch to healthy eating, everything comes more people, and among them there are both men and women. For most, this is a way to get rid of extra pounds and cleanse the body of harmful substances. Research shows that a properly designed nutrition program allows you to lose weight and restore normal metabolism without putting excessive strain on the heart, liver and other organs. All that remains is to understand what, when and in what quantity to eat.

Although each person has a different understanding of the term “healthy eating,” at its core, it is eating food that is beneficial. However, there is a nuance here - it is important not only what specific foods you eat, but also at what time and in what quantity. The main idea is to get all the necessary nutrients, but in such a way that the calorie content of food is no more (and when losing weight, even less) than the body spends per day. Moreover, it is necessary to create and follow an individual schedule and diet, which will depend on:

gender and age;
lifestyle and daily routine;
amount of excess weight;
presence of chronic diseases;
eating habits.

There is no need to rush to create a schedule and select products, because first you need to understand how to do it correctly. Proper nutrition is a whole system with certain principles that should be followed if you want to achieve the desired result. Let's look at the basic rules of diet planning:

You need to eat often - the optimal number of meals is 5-6 per day, with intervals of several hours. Thanks to regular “feeding”, the body will not feel hungry, and the digestive system will function without failures. As a bonus, people losing weight can expect a reduction in stomach size.
Portion sizes need to be reduced, but you should not go to extremes - it is important to pay attention not only to quantity, but also to quality, that is, to the calorie content of food.
You definitely need to have breakfast - metabolism is most intense in the morning, so you can even indulge in more nutritious food, for example, a piece of chocolate or your favorite pasta. If you skip breakfast, you will eat much more at lunch, and the food will be digested worse, which will lead to the formation of fat cells.
The main daily diet should be vegetables and fruits - of course, you should not eat them alone, but they are extremely necessary as a source of vitamins and beneficial microelements. To make your food as healthy as possible, it is advisable to consume fruits and vegetables fresh or cooked in the oven and steamed.
You need to eat meat, but only lean meat - chicken fillet, lean beef tenderloin, etc. are best.
The last meal should be 3-4 hours before bedtime so that the body is not overloaded.
To normalize digestion, the menu should include dairy products, in particular low-fat cottage cheese, kefir, fermented baked milk and hard cheeses.
Every day you need to drink at least 2 liters of water, and it is important to drink in small sips and preferably slowly - the bulk of the liquid consumed should be in the first half of the day.

Eating right means getting enough fats, proteins and carbohydrates. Each of these components is important, so going on strict diets is extremely dangerous. So, let's look at the foods that you can include in your diet:

From carbohydrates, you need to choose those that are not processed too quickly, otherwise you will constantly feel hungry. The best option would be cereals: buckwheat, oatmeal, rice (unpolished), millet, other cereals (rye, oatmeal, but without added sweeteners), as well as whole grain bread and baked potatoes. Please note that this food is only suitable for breakfast and lunch.
Protein is necessary for cell repair and muscle development, so be sure to include in your menu chicken, turkey and other lean types of meat (boiled), fish, eggs, cheeses with a fat content of up to 25 percent (no more than 40 grams per day), 0 percent kefir and cottage cheese.
A variety of nuts (especially walnuts), rapeseed and sesame oil, wheat germ, and fish can be a source of “good” fats.
In principle, you can eat almost everything from fruits and vegetables, although some of them need to be consumed in limited quantities (for example, bananas and grapes, which contain a lot of sugar).

By the way, if you want to lose weight, it would be useful to take care of selecting a vitamin complex - then the body will not feel a deficiency of nutrients.

IN Lately many doctors advocate separate nutrition, on the basis of which the 6 petals diet is based, you can get acquainted with it, study reviews about this style of nutrition, some believe that separate nutrition is correct. But don’t forget how many people there are, so many points of view. Therefore, listen to your body first.

The greatest effect is achieved if you adhere to a healthy diet constantly, that is, avoid overeating and fasting days, which are stressful for the body. Then the body will stop being “scared” of hungry periods and will begin to actively burn fat cells. For those who want to lose weight, the following daily menu is suitable:

for breakfast - one apple, a small portion of oatmeal with water and a cup of coffee with milk;
for second breakfast – 1 glass of low-fat (up to 1.5 percent) kefir and 2 peaches;
for lunch - baked fish with potatoes (1 piece), salad with vegetables and 1 tbsp dressing. spoons of olive oil;
for an afternoon snack – grated carrots with olives;
for dinner - a piece of chicken breast stewed with oranges and boiled broccoli.

For those who are accustomed to a rich diet, it may be difficult to switch to such a menu, but after a couple of days the stomach will decrease and the discomfort will go away. As a reward for adhering to the regime, you can allow yourself a little unhealthy treat once every 7-10 days (the main thing is not to overdo it!).

In order not to think every day about what to eat tomorrow, it makes sense to plan a menu for the week at once. When choosing dishes, you should be guided not only by calorie content, but also by variety. The diet must include:

various cereals;
fruits and vegetables;
potatoes (only baked and steamed);
fish and meat in limited quantities;
low fat dairy products;
water – a glass of water 30 minutes before meals will help you feel full.

In addition to including healthy foods in your diet, you must remember to exclude from it those foods that cause metabolic disorders and contribute to the accumulation of fats in the body. The main “enemies” include:

all kinds of nuts, popcorn, chips and crackers;
alcoholic drinks (only 1 glass of dry red wine per week is allowed);
concentrates and semi-finished products, including instant noodles, dumplings, dry mashed potatoes, etc.;
almost all baked goods, especially those with a high sugar content;
fried food from fast foods;
mayonnaise and ready-made sauces;
various smoked products, including sausages, meats and cheeses;
sweets.

Sticking to proper nutrition You can lose weight without much effort - within a month the scales will begin to show several kilograms less. Remember that losing weight too quickly is fraught with many health problems - normally, such a system will allow you to lose about 400 kilocalories per day. At the same time, the end result will last for a long time, unlike fast weight loss based on a hunger strike. If you combine a healthy diet with physical activity, weight loss will begin to decrease much more intensely.

Developing new habits is not an easy task, and Grow Food can help you cope with it. You can eat right at any pace of life. We take on all the difficulties.

We continue our educational program on proper nutrition and today we will figure out how to switch to the PP menu, what simple habits They will help you with this and what you need to eat to become slimmer and feel better. Let's start with the basic concepts.

PP principles

Proper nutrition requires a certain habit and effort at the initial stage. PP is based on three principles, which are determined by the rationality of this type of nutrition:

A varied diet.
Calorie control and maintaining the balance of BZHU.
Compliance with the chosen diet every day.

When you start switching to PN, you need to keep a food diary and use a calorie calculator. Over time, this will no longer be necessary; you will be well versed in the products you consume every day.

We recommend keeping a food diary all the time to learn how to plan your diet to achieve specific goals, as well as track your body's response. You can open a list of foods for any day and figure out what makes you swell, what leads to overeating or contributes to weight loss.

Break up food and reduce portions. This is the easiest way to switch to proper nutrition without disruption. Your body does not experience hunger, which means the desire to eat something harmful can be easily overcome.

Replace simple carbohydrates to complex. You should not believe the myth that without sweets, chocolate, dessert, coffee with milk and sugar, you will begin to think slower. There is enough energy for the most complex mental work in cereals, durum pasta, and fresh fruits. Most importantly, do not forget to count calories.

Don't eat on the go. One muffin or fitness bar can ruin your weight loss or health efforts if you're on the fence about your calorie intake. Subconsciously, we do not consider snacks as meals; the body will very soon ask for food again.

Drink more clean water. Trite advice, we understand, but the heaters or air conditioners will turn on and your skin will begin to give off more moisture, your throat will dry out and your cunning body will ask for carbohydrate drinks - lemonade, tea, coffee. He feels bad - sometimes cold, sometimes hot - and craves dopamine. Drink 1-2 glasses of water - and you will understand that the thirst has gone, as well as the desire to break your diet with a cup of latte.

But don't drink while eating and try not to wash your food down. You'll eat more than planned and feel full later because the water stretches the stomach walls. Drink 15–20 minutes before meals, this will just help reduce your portion.

Eat protein. The evening meal should consist of easily digestible protein (fish, chicken, turkey, kefir) and fresh green vegetables. If you haven’t “overdone” carbohydrates during the day, then in the evening you can allow yourself any salad that “fits” into the calorie count.

Don't starve. If you starve, you will slow down your metabolism and, with little calories, you may begin to gain weight.

PP menu for every day

The daily calorie content of Daily line dishes is 1400 kcal. That's 4 healthy, delicious meals every day.

Now let’s try to choose menu options for every day that would not only be healthy and comply with the canons of proper nutrition, but also bring pleasure in taste and aesthetics.

Eating	Meal options	Notes
	Oatmeal with blueberries Chocolate Protein or Rice Flour Pancakes Millet porridge with berries Omelet (whites, cheese, whole eggs, tomatoes) Scrambled eggs with herbs	The most carbohydrate meal of the day. Serving Size: 250–300 grams
Lunch	Buckwheat, rice, pearl barley with meat Rice pancakes Cottage cheese casserole Tofu or feta cheese with herbs and tomatoes A fresh vegetable salad	Complex carbohydrates or healthy fats. Serving Size: 150–200 grams
	Pilaf with chicken Large cutlets with cereals Durum wheat pasta with meatballs Perlotto with turkey Stuffed cabbage rolls with beef	A balanced composition, which should contain proteins, fats and carbohydrates. Serving size 300–350 grams
	Omelette with greens Buckwheat with beef goulash or chicken Beet salad with feta Fresh vegetable salad with olive oil Zucchini or spinach fritters	Vegetables and cereals, a lot of freshness and a minimum of fat and carbohydrates. Serving Size: 150–250 grams
	Protein omelet with spinach Baked chicken breast with tomatoes Tuna pate with spinach Meat pie Lazy dumplings	Protein and carbohydrates from fresh vegetables. If you feel hungry, cook fibrous meat, it is more filling
Snacks	Fruits, greens, nuts	Be sure to count these meals into your total calories and try not to eat more than 30 grams of nuts per day, they are high in fat

If you don’t yet know where to start or how you can provide yourself with such a varied diet, then you can choose a ready-made solution. Grow Food specialists have developed several lines of nutrition for every day. The appropriate diet will depend on your goal, as well as your starting point when you decided to change your diet. We have already calculated the caloric content of each dish. All dishes are in separate containers and prepared for each meal. But the most important thing is the composition of the menu. Every day you will eat tasty and varied food

The food you eat has a significant effect on your health and quality of life. From the article you will learn how to start eating right, lose weight and improve your well-being.

While it's easy enough to start eating healthy, the rise of popular "diets" has led to some confusion.

We present a detailed guide on how to start eating right to lose weight, based on the latest scientific advances.

Why is it worth eating right?

More and more research continues to link the development of many serious diseases to poor nutrition.

Eating well can significantly reduce your risk of developing cancer or heart disease, which are among the leading causes of death worldwide.

A healthy diet can have a positive impact on both brain function and physical performance. It has a positive effect on all cells and organs.

If you are involved in sports or physical training, then a healthy diet is without a doubt very important in achieving the desired results.

Calories and body energy balance

Where to start with proper nutrition? Of course, by counting calories. IN last years Calories became less important. Although you can replace sweets with sugar-free jams and other low-calorie foods.

Calculating your calorie intake and eating enough of them plays a key role in organizing proper nutrition.

If you consume more calories than your body burns, they will be stored as muscle mass or fat. If you consume fewer calories than you use, you will lose weight.

Where to start with proper nutrition for weight loss? If you want to get rid of excess weight, then you will have to create a calorie deficit.

If, on the other hand, you are trying to gain weight and build muscle, you will need to consume more calories than your body uses.

Understanding Macronutrients

There are 3 types of macronutrients: carbohydrates, fats and proteins. Where to start eating properly in relation to these nutritional elements is to make sure that they are present in your diet.

They need to be consumed in fairly large quantities. They provide your body with calories and perform a number of important functions.

Here are some of them.

Carbohydrates: There are 4 calories per gram of carbohydrates. There are many of them in foods containing starch (for example, bread, pasta, potatoes). Fruits, legumes, juice, sugar and some dairy products are also rich in carbohydrates.
Squirrels: 1 gram of protein provides 4 calories of energy. The main sources of protein are meat, fish, dairy products, eggs, legumes, and some vegetarian food alternatives such as tofu (Japanese bean curd).
Fats: 1 gram of fat provides 9 calories of energy. The main sources are nuts, seeds, oils, butter, cheese, fatty fish and meats.

The concept of micronutrients

Micronutrients are vitamins and minerals important for the body that we need in slightly smaller doses.

Here are the most important ones.

Magnesium. It plays an important role in more than 600 cellular processes, including energy production, function nervous system and muscle contractions.
Potassium. This mineral is important for controlling blood pressure, maintaining the balance of fluids in the body, and the functioning of the nervous system and muscles.
Iron. Its most important function is the transport of oxygen as part of hemoglobin. Iron is also very important for improving the immune system and brain function.
Calcium. It is an important structural component of bones and teeth, and is a key mineral for the heart, muscles and nervous system.
Vitamins. All vitamins (from A to K) play a very important role in the functioning of the cells of our body.

All vitamins and minerals are “essential” micronutrients. This means that the body must receive them from the outside in order to live.

The daily requirement for each nutrient may vary slightly for different categories persons If you eat healthy and your diet includes foods of both animal and plant origin, then you are likely getting enough micronutrients and do not need additional supplements.

It is very important to eat natural food

You should strive to ensure that 80-90% of the diet is natural food, minimally processed.

If the product looks unnatural (as if it was “made in a factory”), then you should refrain from purchasing it.

Natural foods are believed to contain more nutrients and fewer calories. Modified Products, on the contrary, contain more “empty” calories. Eating them in large quantities threatens obesity and the development of various diseases.

How to switch to proper nutrition

Everything about proper nutrition for beginners cannot be covered in one article. But it’s worth starting with the right products. Try to base your diet on the following “healthy” foods.

Vegetables should form the basis of the diet. Vegetables are low in calories and rich in beneficial micronutrients and dietary fiber.
Fruits are important sources of antioxidants and micronutrients that have positive health effects.
Meat and fish have been the main sources of protein throughout evolution. They are very important, although vegetarian and vegan diets have become popular recently.
Nuts and seeds are one of the best sources of fat available and also contain important micronutrients.
Eggs are considered one of the most healthy foods. They contain a powerful combination of proteins, fats and micronutrients.
Dairy, such as yogurt and milk, are inexpensive and healthy sources of protein and calcium.
Food containing starches. For those people who do not follow a low-carb diet, foods such as potatoes, cereals, and bread can serve as sources of beneficial elements.
Peas and legumes are an excellent source of fiber, protein and micronutrients.
Beverages. The bulk of liquid should be consumed in the form of water (not just tea and coffee).
Herbs and spices contain many beneficial nutrients.

Foods to Avoid

When switching to a healthy diet, it is important to understand what foods you should not eat when eating properly. If you are going to follow the advice in this article, the amount of junk food in your diet will decrease.

There is no food that should be eliminated forever. But eating certain dishes is permissible only on special occasions.

Sugar based products. Foods containing a lot of sugar, especially sugary drinks, increase the risk of developing type 2 diabetes.
Modified fats. Also known as hydrogenated fats, they increase the risk of many diseases, particularly heart disease.
Refined carbohydrates. Products such as white bread contribute to overeating, obesity and the development of diseases associated with metabolic disorders.
Vegetable oils. Despite their apparent usefulness, it is worth remembering that vegetable oils can upset the balance of omega 6-3 fatty acids in the body.
Low-fat foods. Often marketed as a healthy alternative, these products contain a lot of sugar to enhance the taste.

Why is it important to control your portion size?

Balancing the calories your body consumes and uses is key to weight management and a healthy diet.

If you control the portion sizes of food you eat, you are more likely to avoid overeating.

Even though it is much easier to overeat natural food than processed foods, it is nevertheless possible.

If you have accumulated a lot of excess food and are trying to lose weight, then controlling the size of your food portions is especially important for you.

There are many fairly simple strategies for this.

For example, you can use smaller plates and take less food the first time. And come back for more no earlier than 20 minutes later.

Another popular method is to measure portion sizes using your hand. A standard serving should contain approximately a fistful of carbohydrates, ½ a fistful of protein and ½ a fistful of thumb"healthy" fats.

How to tailor your diet to your goals

First, estimate your caloric needs based on your activity level and target weight.

This is a fairly simple rule: if you want to lose weight, reduce the number of calories you consume. If you want to gain weight, then eat more calories than you estimate your body uses.

Below is a calorie calculator to help you figure out how many calories you should be consuming daily, as well as links to 5 free, helpful websites and apps to help you keep track of your calorie and nutrient intake.

If you don't have time to count calories, then just try to follow the rules discussed above, in particular - watch the size of your portions and try to eat natural, least processed food.

If you have a deficiency of some substances in your body or are at risk of developing it, then take this into account when planning your proper diet so as to try to compensate for this deficiency. For example, vegetarians or people on other diets that restrict certain food groups have an increased risk of developing deficiencies in certain nutrients.

Try to eat a variety of foods in terms of composition, color, etc. This will allow you to maintain the necessary balance of macro- and micronutrients.

There is currently a lot of debate about which diet is better: low-carb or low-fat? The truth is that this is determined individually for each person.

Research has shown that athletes and people trying to lose weight should provide slightly more protein. A low-carb diet can work wonders for weight loss in people with diabetes mellitus Type 2.

How to switch to pp and not break down

A little information on how to switch to proper nutrition and not break down. Here's a good rule of thumb: If you can't see yourself still sticking to your chosen nutrition program in one, two, or 3 years, it's probably not right for you.

It often happens that people go on strict diets that they ultimately cannot follow. However, they never develop long-term habits of eating properly.

There are quite a lot of frightening statistics that people who stick to a diet very quickly regain their excess weight.

As always, the best option is the golden mean. If you do not have any diseases that require restricting the consumption of any food, then you should not impose a strict ban on any food. As always, what is forbidden becomes the most desirable. Thus, you may negatively impact long-term results.

The basis of your diet should be natural, minimally processed food (up to 90%). If you also watch your portion size, this will allow you to achieve excellent results.

This is a much healthier approach than eating up to 90% processed foods and only 10% natural foods.

As the name suggests, supplements should be used as a complement to a proper diet.

Including nutrient-rich foods in your diet will help fill the deficiency of certain substances and cover your daily needs.

However, research has shown that several types of food additives may still have positive influence in certain cases.

One of them is vitamin D, the source of which can be fatty fish. Sunlight is required for its proper metabolism. Since we are often indoors, many people are deficient in vitamin D.

Supplements such as magnesium, zinc and omega-3 fatty acid will also be useful if there is a lack of intake from food.

There are also biological supplements that increase physical performance. Creatine, whey protein and beta-alanine have undergone sufficient research and are recommended for use by many.

Ideally, your diet should consist of nutrient-rich foods that will cover all your body's needs. Then there will be no need to use nutritional supplements. But in reality this, unfortunately, is unattainable.

If you're trying to establish a healthy diet, supplementing with dietary supplements can help you get a little further along the road to success.

Combine proper nutrition and a healthy lifestyle

Nutrition is not the only important aspect healthy image life.

Eating well, combined with regular exercise, will keep you even healthier.

Adequate sleep is also very important. Research has shown that sleep is as important to health as proper nutrition and weight control.

It is also very important to drink enough water. Drink water as soon as you feel thirsty and maintain an optimal fluid balance throughout the day.

Try to avoid stressful situations. Chronic stress is associated with the development of many diseases.

On a note

The strategies on how to switch to proper nutrition described in the article will help you significantly improve your quality of life.

They will help improve your health, reduce your risk of disease, and help you manage your weight.

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

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.
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.
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.
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.
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 diet. 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.

Meat	Seafood and fish	Nuts	Cereals and legumes
chicken fillet; turkey fillet; lean beef; rabbit meat; lean pork.	shrimps; squid; mussels; pollock; dorado; sea bass; perch; salmon; tuna; trout; pink salmon.	hazelnut; almond; cashew nuts; Walnut; pine nut.	millet; oatmeal; bulgur; buckwheat; Brown rice; durum wheat pasta; beans; peas; lentils.
Vegetables	Fruits	Berries	Greenery
White cabbage; red cabbage; cauliflower; Chinese cabbage; broccoli; green salad; garlic; radish; radish; daikon; carrot.	apples; quince; pears; apricot; peach; nectarine; banana; passion fruit; persimmon; a pineapple; kiwi; papaya; orange; grapefruit; mandarin; pomegranate.	raspberries; strawberry; currant; strawberries; cloudberry; blueberry; blackberry; blueberry; cranberry; cowberry; gooseberry; sea buckthorn.	celery; parsnip; seaweed (nori); basil; cilantro; dill; parsley.

Full list of products

Please note that we have highlighted different colors foods that must be consumed with caution.

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

Proper nutrition fats, proteins, carbohydrates and fiber

How much protein, fat and carbohydrates are needed for our body?

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

Very important for proper nutrition complex carbohydrates, because they take a long time to digest, give a feeling of satiety 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 stools, it has one more thing: 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. Plus it doesn't taste good. And truly proper nutrition can be very tasty, and not only healthy.

The most important thing is to go to extremes. Yes it is in our diet harmful products and we can’t get away from this, but using our list, you will always know which products are healthy. And finally, you can forget about these depleting diets when you only have to eat cabbage and carrots.

TOP 30 most healthy products for the body