Have you ever heard the expression that humanity is digging its own grave with a spoon and fork? No matter how gloomy it sounds, statistics from recent decades indicate that approximately a third of the world's population is obese, and in the blood 45% modern people increased cholesterol levels were noted.

Diseases of cardio-vascular system, gastrointestinal tract, hormonal imbalance, kidney and liver function - all these are consequences of an unhealthy lifestyle and poor nutrition.

The most common mistakes in the eating behavior of our contemporaries are:

1. Refusal of breakfast.
2. The habit of snacking on the go.
3. Dry food.
4. Eating fast food.
5. Use of harmful additives.
6. Refusal of water.
7. Voluntary fasting (fraught with breakdowns).
8. “Eating” a bad mood.

Look video - proper nutrition, the worst mistakes: 403 Forbidden

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In order to correct the situation, it is never too late to change your eating habits and switch to proper nutrition.

What kind of nutrition can be considered correct?

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What principles should proper nutrition follow?

In addition to lunch, breakfast and dinner, it is advisable to include two intermediate meals in your diet: second breakfast and afternoon snack.

• Suitable for second breakfast dairy products: yogurt, cottage cheese and kefir, as well as light vegetable salads. You can eat a handful of dried fruits, a small amount of nuts, or snack on fresh fruit.
• A good option for lunch would be a combination of proteins (in the form of meat, poultry or fish), vegetables and complex carbohydrates.
• For the afternoon snack, you can use the same products as for the first snack. You can drink a glass of tea with a sandwich or a cup of cocoa with a couple of pancakes.

In the dinner menu, it is best to include dishes containing a large amount of proteins that can break down fats, so preference can be given to cottage cheese, fish and lean meats.

Proper nutrition should be combined with compliance with the drinking regime, according to which you should drink at least one and a half liters of clean drinking water daily.

• In the morning, it is very useful to drink 200 ml of water on an empty stomach: this will prepare the intestines for the coming day.
• Intermediate meals should be healthy: instead of a high-calorie bun, it is better to eat a couple of whole grain breads, and instead of sweets, a handful of dried fruits.
• A balanced menu should take into account the age and physiological needs of a person.

Nutritionists advise planning your menu in advance for the week ahead, as this allows you not only to adhere to proper nutrition, but also helps to achieve significant savings in time and material resources.

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Sample healthy nutrition menu for a week for a teenager

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The body of adolescents (boys or girls aged 12 to 17 years) is in a state of active formation and development, so strict diets can cause irreparable harm to their health. Also unacceptable fasting days. How can you help teenagers experiencing problems with excess weight?

Principles of proper nutrition for teenagers:

• If there is a tendency towards obesity, a proper teenage nutrition menu should include dishes with a reduced calorie content, due to which the resulting food will be completely processed into energy, without being deposited in problem areas in the form of excess fat. The reduction in the total calorie intake of an overweight teenager can be no more than 20%.

When drawing up a menu for the week, it should be taken into account that carbohydrates should account for approximately half of the total calorie intake. The remaining half is divided equally between fats and proteins.

• A complete breakfast for a teenager should consist of a protein or carbohydrate product with a side dish of fresh fruits or vegetables and a hot drink. Since the metabolism is activated during breakfast, the calories received during it are completely used up during the day.
• If porridge is served for breakfast for a teenager, it is most beneficial to prepare it either with water or with milk diluted half with water. Instead of sugar, you can use dried fruits or pieces of fresh fruit. The most useful are buckwheat and oatmeal.
• The main meal of the day is always lunch. It must certainly be freshly prepared and consist of two dishes, since soups are a very important and mandatory component of the teenage diet.
• As an afternoon snack, you can offer a teenager fermented milk drink with a bun, fruit, light salad, glass of fruit juice.
• It is preferable to make dinner light by including a dish consisting of a vegetable side dish and protein product(fish or meat).

The daily caloric intake of teenage girls should be within 2500 calories, while teenage boys need 2700 calories. The nutritional value of meals for children actively involved in sports should be increased by 20%.

• The teenage menu for the week should include dishes prepared by boiling, stewing and baking.
• When planning a teenager's diet for the week, it is worth considering that teenagers experiencing weight problems should give up regular bread, replacing it with protein or bran bread.

And now it’s time to move from talking about the principles of rational nutrition to a balanced diet menu for teenagers with unstable weight for a week.

Monday

• Breakfast: a small portion of 5% cottage cheese with pieces of fruit, a protein omelette (with ham, salmon or cheese), a glass of tea with milk. Serving size: 100-150 g.
• Dinner: vegetable soup with broccoli, chicken fillet cutlet (weighing 150 g), 200 ml vegetable juice.
• Afternoon snack: 250 ml fruit juice, sandwich with low-fat cheese.
• Dinner: vegetable salad (green onions, fresh cucumbers and sweet corn, dressed with olive oil) with a piece of boiled fish, green tea.

Tuesday

• Breakfast: 150 g beef goulash, side dish of buckwheat, glass of herbal tea.
• Dinner: vegetarian soup, stewed vegetables, one fresh cucumber, 250 ml of dried fruit compote.
• Afternoon snack: salad of your favorite fruits with yogurt dressing.
• Dinner: 200 g of oatmeal, cooked in diluted milk, a glass of black tea.

Wednesday

• Breakfast: a couple of sandwiches with pieces of boiled meat and lettuce, two fresh tomatoes, a glass of green tea.
• Dinner: chicken noodle soup, boiled chicken leg, white cabbage and carrot salad, 200 ml vegetable juice.
• Afternoon snack: hard-boiled eggs (two pieces), a glass of black tea, sweetened with honey.
• Dinner: cottage cheese and pear casserole, a glass of milk.

Thursday

• Breakfast: stewed vegetables with a piece of boiled chicken breast, coffee drink with milk.
• Dinner: fresh mushroom soup, mashed potatoes, a glass of tomato juice.
• Afternoon snack: 200 ml of drinking yoghurt with a bun.
• Dinner: milk buckwheat porridge, a piece of cheese, toast, black tea.

Friday

• Breakfast: cottage cheese and fruit casserole, a glass of kefir.
• Dinner: Kharcho soup, a piece of boiled fish, 200 ml of carrot juice.
• Afternoon snack: a glass of low-fat yogurt, a sandwich with a piece of cheese.
• Dinner: 200 g of milk oatmeal, black tea with honey.

Saturday

• Afternoon snack: 150 g 5% cottage cheese.
• Dinner: soft-boiled egg, fresh tomato and canned corn salad, herbal tea.

Sunday

• Breakfast: a piece of stewed chicken breast with a side dish of vegetables, coffee with milk.
• Dinner: mushroom soup, mashed potatoes, a glass of tomato juice.
• Afternoon snack: 200 ml drinking yoghurt, bran flour bun.
• Dinner: milk buckwheat porridge, toast with a slice of cheese, black tea.

This weekly diet will help teenagers not only get rid of a few kilograms overweight, but will also allow them not to experience a painful feeling of hunger, since in addition to four meals a day, it allows for the possibility of snacking on fruit (only bananas and grapes are not welcome).

Sample healthy nutrition menu for a week for the whole family

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Why do you need to create a menu for the week?

1. By clearly planning our diet by day of the week, we make it easier for ourselves to prepare dishes by choosing them from a compiled list.
2. A pre-compiled menu allows us to choose days when the hostess has the opportunity to prepare the necessary dish.
3. Another advantage of the weekly menu is saving money, since we purchase only the necessary products, and in the quantities we need, while simultaneously providing for the purchase of alternative healthy products used for snacking (dried fruits, dairy products, fresh vegetables and fruits).

Let's take a look at the healthy nutrition menu for the week.

This diet is designed for one person with five meals a day. In accordance with the number of family members, this layout is multiplied by the required number of servings.

Monday

Tuesday

• Breakfast: oatmeal porridge with nuts and raisins, cooked in milk.
• Second breakfast: a few slices of cheese, fresh pear.
• Lunch: a portion of boiled chicken breast with stewed vegetables, fresh tomato, a glass of drinking water.
• Afternoon snack: vegetable salad of olives and sweet peppers, dressed with olive oil.
• Dinner: fresh cucumber salad, grilled fish with a side dish of stewed beans, bran flour bun.

Wednesday

• Breakfast: soft-boiled egg, bran bun, natural honey, glass of green tea.
• Second breakfast: a handful of almonds and raisins.
• Lunch: fresh radish salad, a piece of boiled beef with a side dish of green beans, a glass of water.
• Afternoon snack: a small portion of cottage cheese with pieces of fresh fruit and berries.
• Dinner: fresh vegetable salad, grilled turkey breast, side dish of baked potatoes.

Thursday

Friday

• Breakfast: a serving of cereal with milk, a banana, a glass of green tea.
• Second afternoon snack: a piece of low-fat cheese, grapes.
• Lunch: light vegetable salad, chicken breast (grilled) with a side dish of broccoli, drinking water.
• Afternoon snack: 200 ml of natural yoghurt with fresh berries.
• Dinner: grilled chicken breast with a complex side dish of rice and stewed vegetables.

Saturday

Sunday

• Breakfast: a serving of omelet with bell pepper, a glass of skim milk.
• Second breakfast: 200 g of cottage cheese, fresh apple.
• Lunch: sandwich with slices of fresh cucumbers and tomatoes.
• Afternoon snack: fresh fruit (apple and a couple of tangerines).
• Dinner: a piece of boiled beef, green peas, a side dish of baked potatoes, a glass of water.

Many nutritionists argue that a healthy nutrition menu must contain a hot first course.

We offer another menu option for the week, in which this condition is met.

Monday

• Breakfast: 3 cottage cheese pancakes with sour cream and fruit syrup.
• Second breakfast: 250 ml of drinking yoghurt, a small banana.
• Lunch: borscht with bone broth, mashed potatoes, stewed fish.
• Afternoon snack: 200 ml black coffee, 50 g dark chocolate.
• Dinner: light fruit salad dressed with yogurt, 3 steamed fish fillet cutlets.

Tuesday

Wednesday

• Breakfast: a piece of boiled chicken breast with a side dish of steamed buckwheat, a tablespoon of 20% sour cream or soy sauce, cocoa with milk.
• Second breakfast: low-fat cottage cheese (200 g), seasoned with a teaspoon of fruit syrup, a couple of teaspoons of sour cream and a small amount of raisins.
• Lunch: fish soup, vinaigrette, stewed fish with a complex side dish of stewed vegetables and brown rice, fresh apple compote.
• Afternoon snack: banana milkshake (homemade, blended in a blender).
• Dinner: boiled chicken with a side dish of poached cauliflower and soy sauce dressing.

Thursday

• Breakfast: salad sauerkraut, an omelette made from a couple of eggs, whole grain bread, a glass of tea.
• Second breakfast: bran bun with a piece of low-fat cheese and tomato slices.
• Lunch: cucumber and tomato salad, chicken soup with rice, beef goulash, stewed buckwheat, compote.
• Afternoon snack: a handful of dried fruits, unsweetened green tea.
• Dinner: fish stew, pasta, tea.

Friday

Saturday

• Breakfast: milk rice porridge, a handful of dried fruits, coffee.
• Second breakfast: 200 ml of kefir with a handful of fresh berries.
• Lunch: “curly” fish soup, stewed fish with vegetables, boiled rice, a glass of green tea.
• Afternoon snack: a bun, a glass of grapefruit juice.
• Dinner: poultry or veal kebab, baked vegetables, vegetable juice.

The daily calorie intake for women is 2500 calories, for men – 3500 calories. Nutritional value of the diet of pregnant women and men engaged in heavy labor physical activity, increases by another 1000 calories and is equal to 3500 and 4500 kilocalories, respectively.

Sunday

• Breakfast: cottage cheese casserole with condensed milk, a cup of coffee.
• Second afternoon snack: fruit and berry salad.
• Lunch: salad of fresh vegetables, chicken broth, fried meat, pasta (made from durum wheat), vegetable juice.
• Afternoon snack: cornbread, a glass of tomato juice.
• Dinner: vegetable salad, pilaf, 200 ml of green tea.

Shopping list for proper nutrition for the week

In order to create a proper family meal menu for the week, you need to devote an hour of free time to this, meeting to discuss it with all household members. The result of this discussion should be detailed list purchases that:

1. Provides for the purchase of the most useful products necessary for preparing the dishes included in the weekly menu.
2. It will significantly save your time by eliminating the need to visit the grocery store every day. You will only have to go to the supermarket for bread and perishable dairy products.
3. It will not allow harmful products to enter the family menu, since in a well-thought-out healthy diet for a week there is unlikely to be a place for scrambled eggs with sausage or fried potatoes.

How much provisions do you need to purchase to implement a weekly family menu? We offer sample list the most useful products:

Fresh vegetables and fruits

• Bell pepper – 0.5 kg.
• Forks of white cabbage (2 kg).
• Cauliflower – 0.5 kg (or frozen bag).
• The same amount of broccoli.
• A bag of fresh frozen green beans (400 g).
• Onions – 0.5 kg (or 6 medium onions).
• Carrots – 7 pieces (about 600 g).
• 2 heads of garlic.
• Potatoes – 2 kg.
• 3 small zucchini.
• Eggplants – 2 pieces.
• Tomatoes – 1.5 kg.
• Cucumbers – 1.5 kg.
• Radish – 300 g.
• Spinach – 0.5 kg.
• Celery (root) – 1 pc.
• A bunch of basil, a bunch of parsley and dill.
• Oranges – 1.5 kg.
• Apples – 1.5 kg.
• Bananas – 2 kg.
• Fresh berries – 0.5 kg.
• Tangerines – 1 kg.
• Grapes – 600 g.
• Avocado – 4 pcs.

Dried fruits

• Raisins – 200 g.
• Dried apricots – 200 g.
• Prunes – 200 g.
• Almonds – 200 g.

Meat, poultry, fish, eggs

• Chicken breast – 4 pcs.
• Turkey breast – 4 pcs.
• Beef tenderloin – 1.5 kg.
• Minced chicken - 0.5 kg.
• Fillet of salmon or any red fish – 1 kg.
• White fish fillet (any) – 1.5 kg.
• Eggs – 30 pcs.

Dairy

• Milk – 3 l.
• Hard cheese – 200 g.
• 5% cottage cheese – 1.5 kg.
• Kefir – 3 l.
• Sour cream – 0.5 kg.
• Yogurt – 3 l.
• Butter – 0.5 kg.

Grocery

• Breakfast cereals – 2 packs of 400 g each.
• Oatmeal "Hercules" - 0.5 kg.
• Buckwheat – 0.5 kg.
• Spaghetti – 400 g.
• Granulated sugar – 300 g.
• Mayonnaise – 240 g.
• Vegetable oil – 200 g.
• Canned olives – 1 jar.
• Fruit jam – 200 g.

The collective spirit, as we know, unites and helps to quickly achieve the cherished goal. The family diet can be used in this way. This is not about torturing your household with hunger; rather, it is a way to establish a healthy diet.

In unison

A diet for the whole family, like any other, begins with motivation. It must be specific and unanimously accepted. For example, to lose weight all together for the winter holidays in order to surprise relatives and friends. To fuel your motivation, hang uplifting photo collages and inspirational quotes throughout your apartment. You can also get simple colored bracelets with symbolic meaning that will remind you of a high goal.

Conflict of interest

If children are participating in a weight loss marathon, you should not focus on strict diets. It is enough to adhere to separate meals for the family. The essence comes down to a competent combination of products. In particular, you should not consume proteins and carbohydrates, proteins and fats, proteins different types, starch and sugar. Special product compatibility tables that can be easily found on the Internet will help you understand the rules of combination.

Good start

Eat breakfast yourself and feed it to the whole family. There can be no exceptions to this rule. With the first meal, the body should receive the lion's share of nutrients, otherwise daytime overeating and late dinners are inevitable. A healthy breakfast includes all kinds of cereals, medium-fat cottage cheese, protein omelettes, light vegetable salads, and rye toast sandwiches. Alternate different variants, and you don’t have to worry about extra pounds.

Healthy snack

There is an opinion that in order to lose weight, you need to not eat between meals and forget about snacks. In fact, snacks are needed, the main thing is that they are correct and in moderation. Fermented milk products, fruits and vegetables, nuts and dried fruits are suitable for this purpose. Nutritionists approve of boiled eggs, bread with low-fat cheeses, whole grains and homemade muesli bars. You can take all this with you to work or school, so that your loved ones will not disrupt the family diet even outside the home.

Forbidden Fruits

It will be easier for the whole family to lose weight if we collectively give up the most harmful foods. These include convenience foods, instant meals, smoked foods, mayonnaise and ketchup. You will also have to say goodbye to chips, crackers, chocolate bars and other tempting snacks. If the craving for them is irresistible, prepare fruit chips, homemade marmalade and marshmallows for your family, and pamper them little by little with dark chocolate.

Slenderness in a glass

When losing weight with the whole family, it is important to exclude harmful drinks from the diet. This is not only the notorious sweet soda, but also factory-made juices, homemade compotes, and milkshakes. Even sweet tea and coffee can reduce all efforts to lose weight to zero. Remove sugar from their composition and they will turn into the healthiest drinks. And also drink fruit drinks, lemonades and homemade smoothies. Don't forget to consume more regular and mineral water.

In search of vitamins

But what is really worth focusing on is fresh vegetables, fruits and berries, the richest sources of fiber, which nourishes the body and gives a feeling of fullness. In addition, they are all rich in vitamins and microelements, essential for a limited diet. Of course, now we don’t have as many vegetables and fruits at our disposal as in the summer, but we can always resort to equally healthy fresh frozen preparations.

Little tricks

When solving the problem of how to lose weight together, you can’t do without tricks. Replace regular plates with small ones - this will create the illusion of a large portion, and satiety will come faster. Try not to watch TV or read at the table; rather, turn on classical music. It has been proven that this allows you to eat on average 15% less. You can also add ground chili pepper to different dishes. These spices are considered powerful fat burners.

Shopping for good

Going to the store together will make your family diet more effective. By assembling a cart with the right products, you mentally imagine the future menu and once again strengthen your motivation. The main thing is to arm yourself with a shopping list; with it, saving money, time and nerves is guaranteed. And if someone in the family reaches out to the forbidden, someone else will always stop him. Just don't go to the supermarket on an empty stomach.

Team game

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1

We are introducing all changes gradually. For example, we add new taste sensations to food: we add zucchini or carrots to the minced meatballs, and a handful of beets to the meatballs. You shouldn’t completely give up frying right away. You can also fry it in different ways. It will be better if you prefer non-stick cookware for frying. It doesn't require a lot of oil. Gradually, frying should be replaced by cooking foods on the grill, in the microwave, in the oven (in a baking bag or foil), in a double boiler or multicooker.

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The same goes for sweets and refined sugars. You should not keep candy and other treats in a visible place or in several places at the same time. This puts you and your family at risk of eating more than you want or automatically consuming them just by seeing them.

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4

Eat fewer easily digestible carbohydrates, try to choose low-calorie drinks or dilute fruit juices without added sugar. Stop putting sugar in your tea or coffee - often you do this not because you have a great love for sweets, but automatically.

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When preparing dishes, use lean meat, poultry and fish: turkey breast, chicken breast, beef tenderloin, salmon fillet, red and white fish fillet. Skim off excess fat when cooking and remove skin when cooking poultry.

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Start taking dairy products with lower fat content than usual. Replace cow's milk cheese with goat cheese. Firstly, it will diversify your menu and pleasantly change the taste of familiar dishes for the better. Secondly, cow's milk cheese is a heavy product that is poorly absorbed by the body.

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No matter how tempting fresh bread made from white refined flour smells, do not fall for this provocation. Replace white flour bread with sprouted grain bread or whole grain bread.

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Do not fry in lard, butter or ghee; healthy olive, rapeseed, soybean and sunflower oil are more suitable for this.

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There should be more fruits and vegetables on your table than other foods.

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Healthy eating may be tasty. If you wish, you can come up with or look at many recipes in cookbooks, thanks to which even the most demanding members of your family will switch to healthy food.

It often happens that we sacrifice normal nutrition for the sake of speed and convenience.– both we and our households eat ready-made meals from the supermarket, “grab” a sandwich or bun on the go, and dine on dumplings. Junk food turns out to be not only convenient, but also tasty - it is difficult to convince a child or man that he does not need to eat fried potatoes, but needs to eat boiled beans.

We do not pay attention to our nutrition, the food we eat often does not benefit the body, and then it turns out that the whole family suffers from constipation, and my mother suffers from constipation. excess weight, my son has gastritis, my dad has indigestion. Mistakes in family nutrition that we make every day can cost our health and the health of those close to us.

Family nutrition can be improved by normalizing the diet, replacing junk food with normal nutrition, stopping making a cult out of food.

As a rule, we all eat too much meat. Our body only needs meat 1-2 times a week, and we eat it almost every day. But meat protein is poorly absorbed, and the body sends fats from meat into reserves, practically without modification. And with a normal diet, food should be easily digestible and low in fat. You can replace meat in the family diet with lighter animal products containing proteins - firstly, this is fish - it contains not only proteins, but also healthy unsaturated fatty acid, fat-soluble vitamins, microelements. Eggs, dairy products and legumes can also be an alternative to meat - they also contain a lot of healthy, easily digestible protein.

Also, the family diet contains too many carbohydrates, and not healthy (slow), but fast carbohydrates, which we do not need at all in such huge quantities. You can organize normal family nutrition by replacing unhealthy carbohydrates with healthy ones.: white bread - rye, pasta and potatoes - beans and vegetables, sweets - fruits, nuts and dried fruits, sweet tea and soda - freshly squeezed vegetable and fruit juices and herbal infusions, sugar - honey. Fruits and honey also contain fast carbohydrates, but these are not harmful sugar, but healthy fructose and glucose.

The family diet usually contains too much fat. All of it (well, except perhaps for healthy fish oil and natural vegetable fats) contributes to excess weight, and besides, fats slow down digestion and worsen intestinal function. To organize useful and good nutrition families, replace fatty foods with similar ones, but with less fat - instead of chicken legs, cook skinless chicken breast, instead of fatty lamb - lean beef or pork, buy dairy products with reduced fat content. With a normal diet, food should be boiled, stewed or baked without fat, but not fried - this not only helps reduce fat consumption, but also retains more nutrients in food. Dress salads not with mayonnaise, but with vegetable oil and lemon juice.

Family nutrition must be subject to a certain regime: 3 main meals consisting of hot dishes prepared from fresh natural products, and 2 snacks of fresh fruits and vegetables, nuts, dried fruits or dairy products in between. With normal nutrition, food is not a cult - a person should eat just enough to satisfy hunger. Monitor the amount of food you consume, try to get rid of the habit of overeating, eating while watching TV, or eating socially.

Proper nutrition for a month: how to organize

To wean yourself off junk food and poor nutrition, you need to carefully plan your family's new diet. To do this you need to stop buying harmful products so that there is not even the temptation to eat a sausage sandwich or candy. Plan healthy meals for a month - it’s convenient, it will allow you to organize your budget, and this is a long enough period for you and your household to get used to eating in a new way. It is better to purchase meat and cereals 2 times a month for 2 weeks, and buy dairy products, fruits and vegetables every day so that they are fresh, preferably in markets where their quality is higher than in supermarkets.

When purchasing proper nutrition for the month, cross off all industrial sauces, semi-finished products, sausages, everything instant, ready-made, refined, and sweet from your shopping list; you don't need margarine, white bread, chips. 1-2 packages of pasta should be enough for you for a month, and it should be pasta made from durum wheat. To feed your family, be sure to buy fish, plenty of vegetables, lean meat and poultry, legumes, dairy products, fruits, nuts, dried fruits, vegetable oil, green tea, honey, natural coffee. Make sure that the food in your diet is natural - no preservatives, E-components, dyes, flavors, etc. Only natural and healthy foods. Form a family diet from vegetables, fruits, cereals, eggs, lean meat and fish, mushrooms, legumes, pasta from durum wheat and potatoes (infrequently), vegetable oil, eggs, honey, bran or whole grain bread, nuts, dried fruits.

And of course stop being lazy, study healthy food recipes and start cooking healthy and tasty food at home.

Healthy food recipes

To make it more convenient for you to rebuild your family’s diet in a new way, we are sharing with you recipes for healthy meals for you and your loved ones for the day.

Energy oatmeal.

Pour boiling water over the Hercules flakes and leave for 20 minutes, wrapped in a towel. There is no need to cook - this way they will retain more nutrients. Then add chopped walnuts, pine nuts, hazelnuts, almonds or any other nuts, finely chopped prunes or dried apricots, and honey to the flakes. The calorie content of a cup of such oatmeal is quite high - about 600 kcal, but such a breakfast will provide you with energy until lunch.

Vitamin soup.

Make low-fat chicken broth. Bring it to a boil and add chopped vegetables - in principle, any (except potatoes) that you have in your refrigerator will do: cabbage, carrots, onions, tomatoes, bell peppers, zucchini or zucchini, eggplant, celery, broccoli, corn, etc. .d. There is no need to fry anything first. To improve the taste of the soup, salt it and add fresh herbs and spices - turmeric, ginger, red and black pepper, paprika, etc. This is a great first course to serve as a family lunch..

Quick fish in the microwave.

Take a heat-resistant glass pan for the microwave, place chopped onions on the bottom, then fish fillets, add a little salt and cover with grated carrots, chopped tomatoes and bell peppers. Sprinkle with lemon juice. In a cup, beat 2 eggs, you can add grated cheese, add a little salt and pour over the fish. Bake in the microwave for 20 minutes. There is no need for a side dish for this dish - there are enough vegetables in it.

Protein omelet for dinner.

All you need is 4 eggs, 100 g of low-fat cottage cheese and 1 tbsp. soy sauce. Mix everything well and fry without fat in a non-stick frying pan with a lid. A hearty, healthy, low-calorie dish to feed your family is ready.

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Proper family nutrition cannot be overestimated. Organizing proper nutrition means protecting all family members from many diseases and improving the quality of life. It will be great if healthy, normal nutrition becomes a tradition - children will be able to adopt it, and in the future it will be customary for their families to eat rationally and properly.

Basic principles of proper family nutrition

Of course, if all its members work and study, it is very difficult to establish normal nutrition for the family. However, nothing is impossible.

The first principle of normal family nutrition is a mandatory hearty, complete breakfast. It should make up 25-30% of the daily diet. It is advisable to include in the breakfast menu foods that contain “complex”, long-digesting, fiber-rich carbohydrates - this will provide the body with energy for a long time and prolong the feeling of satiety. Complex carbohydrates are considered “black” porridges - oatmeal, buckwheat, muesli. In addition to complex carbohydrates, you can also eat protein-rich foods for breakfast, such as eggs, cheese or cottage cheese.

The second principle of healthy family nutrition is to try to provide the opportunity for a second breakfast.. Children school age usually receive a full hot second breakfast at school. It would also be useful for adult family members to have a snack between breakfast and lunch. If you can’t go to the cafeteria at work to drink a glass of yogurt and a cup of unsweetened green tea, just take an apple with you to work and eat it around 11 o’clock in the morning.

The third principle is refusal of fast food. Foods like hamburgers and chips are not included in the healthy eating category. For lunch, you should eat a portion of vegetable salad and either a bowl of soup or a portion of lean meat or fish, about the size of a deck of cards, with 4-5 spoons of side dish.

The fourth principle of healthy family nutrition is timely dinner. Each family lives in its own rhythm, and it is not always possible to gather at the table at the ideal time for dinner - 18-19 hours. However, you need to remember that dinner should be organized no later than 3 hours before bedtime. Moreover, with a healthy diet, food for dinner should be served mainly protein: fish, chicken, vegetable stew, salads, low-fat cottage cheese. In the case of a late and excessively carbohydrate-rich dinner, the production of somatotropin - growth hormone - is reduced in children, and in adults it is reduced to nothing. Children need this hormone for normal development. In adults, growth hormone helps prevent the degeneration of muscle tissue into fat. In addition, a late and heavy dinner is often the culprit for disrupting normal metabolism and sleep.

The fifth principle is that normal family nutrition must contain a large amount of vegetables and fruits, especially seasonal ones, since they are the most valuable from a biological point of view.

Principle six - if you decide to organize a healthy diet for your family, the food should be as varied as possible. Don't be afraid to experiment. Typically, a family constantly buys the same set of products. But you can also deviate from the templates. Buy different types of fish. Prepare a variety of vegetable side dishes. Introduce all kinds of porridges with mushroom or vegetable sauces. Master the preparation of fruit desserts and various protein-vitamin cocktails.

Principle seven - when organizing a healthy diet, food should be prepared from natural products. Avoid surrogates.

The seventh principle is moderation. For a balanced family diet, portions should be small..

Principle eight: when eating properly, choose recipes that recommend not boiling or frying foods, but steaming or baking them. After all, during cooking, many useful substances are destroyed or transferred into the broth. And frying makes foods excessively fatty.

How to organize proper nutrition for a month

Proper nutrition for the month should be planned when calculating the family’s monthly budget. Calculate the approximate amount of money that will be needed to purchase products and set it aside. It is not recommended to purchase groceries for a whole month at once. To keep food fresh, it is better to purchase it once a week. And bread, dairy products and fruits - 3-4 times a week.

When choosing products for the week, expect that with a balanced family diet, meat will be served at the table twice a week, twice - fish, twice - poultry or rabbit meat, and one day will be vegetarian. Cereals, vegetables, fruits and dairy products should have a place in the diet almost every day.

To make cooking easier during the week and save time, plan your weekly menu in advance. You can even plan healthy meals for the month. To do this, you will have to spend a little time, but during the whole month you will not have to solve the problem of “what to cook?”

On weekends, with the help of your household, prepare some semi-finished products, for example, make fish and meat cutlets and put them in the freezer. On the eve of the busiest working days, you can cook a large pot of borscht - you can eat it for two days, and its taste will only become richer.

When organizing normal meals for families, multicookers and steamers can be a great help. Even teenagers and men love to cook with them. Multicookers make wonderful porridges. And in a double boiler you get very tasty and healthy fish.

Recipes for healthy eating

There is a myth that eating healthy for a family is very expensive and difficult. In fact, recipes for dishes with proper nutrition are quite simple and require the availability of accessible and inexpensive products.

For example, fish soup with tomatoes. You will need 2 greenlings, 3-4 ripe tomatoes, 3-4 onions, a large bunch of greens: cilantro, parsley, dill, green onions. Clean the fish, cut into large pieces and place in a saucepan where 2-2.5 liters of water boil. Then add the onion cut into half rings. Pour boiling water over the tomatoes, peel, core, cut and add to the soup. Add salt. Let it simmer for 15 minutes, then add finely chopped herbs to the soup, lightly pepper and remove from heat.

When organizing healthy family meals, turn your favorite pasta into... Italian pasta. Boil durum wheat pasta in salted water. In a frying pan on olive oil fry the chopped onion until transparent, add grated carrots, chopped bell peppers, a few tablespoons of green peas and 2-3 large tomatoes, peeled and chopped. Simmer lightly. You can add 1-2 cloves of garlic. Serve the pasta on the table, mixing it with the resulting sauce and garnishing with olives.

Nutritious cocktails for breakfast, second breakfast or afternoon tea when organizing a healthy family diet will be very appropriate and will allow you to diversify the menu. Grind 5-7 strawberries, half a banana in a blender, pour in 100-150 ml of low-fat milk and beat until creamy.