Proper menu for the day: how to eat during the day?

Basic principles of proper nutrition – how to make your daily menu to be always healthy and slim? Tips for proper nutrition with an example of a menu for a day

There is a huge amount of diets, allowing you to lose weight. But for some reason, few people think that quite competently and with the mind to approach the issue of nutrition, and no limitations will simply be needed. There are certain rules that should be adhered to not cry on scales, and also exists List of harmful health products. How to eat right?

How to eat during the day? Recommendations for Proper nutrition

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  Follow the size of your portions. If you briefly – eat less! And at home, and away, and in the publication. Refuse severe salad – replace it with light. And share the main dish with a girlfriend (friend).

• Discard large plates at home. Take a smaller plate. And portions, respectively, superimpose smaller. Remember that the body does not need so much food as you used to impose. Enough so that you felt a little later.
• We eat much more if the meal takes place by watching the movie on TV (proven by scientists fact). Learn to perceive the power process as a car refueling. How much fuel you need to go to the car? Refuel and forth.
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  Try to plan your menu at least a day forward. And even better – for all week. On the eve of the working day, think – what exactly you will feed your body? Sugar yogurt and a pair of fruits in order to quench the hunger and do not run on the store behind chips and chocolates.

• Constituting a menu for a week, stick to him. Buy all products in advance. Stick to the refrigerator your menu and eat only what is indicated in it. «Lyland» Products hide so that there is no temptation.
• Drink more water. This is the basis of proper nutrition. At least one and a half liters per day (soups, juices, tea-coffee go separately).
• Be sure to breakfast in the morning. Breakfast should not be hard, but must contain those nutrients that will help you calmly hold out until lunch. Dairy products and fiber – mandatory. See Useful breakfast options.
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  Strictly follow the power mode. If there is still a couple of hours before dinner, but I just want to be unbearable, and you are ready to flee a hamburger, take an apple, a pear or banana. Snack fruit – it will not bring harm, and the feeling of sharp hunger will let go.

• Eat a lot of vegetables and fruits. Every day. Each reception. Most useful green vegetables – Chinese cabbage, salad, romola, broccoli, cucumbers, zucchini, celery, etc. It is they who contain the maximum number of the necessary vitamins and ensure the uninterrupted operation of the gastrointestinal tract.
• Avoid fruit in syrup (canned) and cheap fruit juices. Reduce sugar consumption with tea and coffee. Sweets, if possible, replace fruit, candied fruit, dried fruits, bitter chocolate.
• Consumption Salt Consumption Minimize. In some cases and give up. For example, a vegetable salad, tired by oil, does not affect the taste of the absence of salt. Again, the welded egg can be used without salt.
• Exclude incorrect carbohydrates (sugar, rice, flour) and enter healthy (fruit vegetables, legumes, wholebreaker bread).
• Do not forget about fiber! Minimum number per day – about thirty g. Look for it in whole grains and vegetables.
• Change harmful fats for useful – on nuts and avocado, olive oil and pumpkin seeds, fish, etc. Reduce, if possible, to zero use of red meat, all-milk products, as well as fried, cookies, margarine, etc.
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  Protein is irreplaceable. This is the source of our energy. Look for it in fish, beans, nuts, eggs and tofu daily.

• Vitamin D and calcium (dairy products, beans, leafy vegetables) – without them anywhere.
• Categorically avoid catering. Prepare yourself! Not semi-finished products, but «first, second and compote». Can be prepared in advance and put in the freezer, it will save time. And money – and suppressed.
• Caloric products use exclusively in the morning. In the second – only lungs.
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  During the day, try to burn calories more than you use per day. Get notepad on the first time to see «Current spending» unnecessary kg.

• Avoid fat-sweet-acute-salty.
• Any nutrition restrictions do not make sense without exercise. If you do not want to become an old woman ahead of time, then combine your proper nutrition with correct loads. Then your skin will not be wound, and the muscles will not weaken.

What is right for breakfast, lunch and dinner?

What you need to eat for breakfast

This energy supply is the basis of the whole day. Breakfast is not postponed on the hips and processed in pure energy. Requirements for the right breakfast:

• Buns, sandwiches, toasts and croissants – Down. They only tire the body, which, after such breakfast, I want back to bed.
• Breakfasts for breakfast – unnecessary. Exception – buckwheat.
• The main part of the breakfast should be fruit. Moreover, in the summer. In winter, you can replace them with dried fruits.
• Be sure to include in the morning meals yoghurt, ryazhku or cottage cheese.
• Milk in pure form for breakfast can only be consumed until six in the morning. For example, with cinnamon – it provides vigor.
• Perfect breakfast – fruit salad, yogurt or rippy. You can also add berries and nuts.
• On the second breakfast you can eat porridge (for example, oatmeal), fruit and a small piece of bitter chocolate.

What you need to eat for lunch

Most of yours, we dine very quickly, not much thinking about what we eat and throwing «in the fire» What is on hand. Because the work is waiting. And this meal requires a serious approach. And of course, the sandwiches at dinner do not fit at all. In the extreme case, you can order a lunch to the office or find a dining room with hot lunches. Requirements for the correct dinner:

• At lunch You can not limit yourself in food, But this meal should not happen later than two hours of the day.
• On the first one can eat, for example, borsch, on the second – buckwear garnish and two hundred grams of chicken breast. Do not forget about the salad (only fresh vegetables) and restrain bread. On the third – compote or fresh fruit juice.
• Avoid smoked and fried meat at lunch. Replace it with meat on a pair and plenty of vegetables.

What you need to eat for dinner?

How usually dinner? We meant all and more (and certainly with dessert), after which you get on the sofa to the TV so that all this abundance of food to digest. Moreover, while you come from work, while you cook dinner, while you collect the whole family at the table – the clock arrows confidently by ten in the evening are selected. As a result, the night of us goes to digest food, instead of rest. So how should it be? Requirements for the right dinner:

• Dinner should be easy. Optimal time for dinner – no later than four hours before sleep. Preferably – hours at six pm.
• For dinner do not use gentlebob – They need to be in the morning.
• The best dishes for dinner is stewed or raw vegetables. Of course, not meat with roasted potatoes and a huge piece of cake.
• Before sleeping, you can drink warm milk, flavored honey spoon – it contributes to a calm sleep and rapid falling asleep.

Proper menu during the day

Since morning:
Glass of water immediately after you got up from bed. Get yourself such a habit.
Breakfast:

• A pair of dried bread.
• Fruit salad with yogurt.
• Either vegetable vegetable vegetable oil salad.
• 100 g of cottage cheese (cheese).
• Tea, coffee, you can with milk.

Lunch:

• 100 g of berries (fruit).
• Natural juice.

Dinner:

• Soup (lean, fish, vegetable puree, or on low-fat broth).
• About 150 g of fish, turkey or chicken (not fried). Baked or stew. Nic «Delicious» Skuffs and crusts! For example, salmon kebab or turkey stew.
• Salad (fresh fresh vegetables!) with vegetable (olive) butter.
• Garnish – a maximum of four tablespoons. Preferably, it is generally refused to refuse, replacing a greater portion of salad. Either stewed vegetables.

Afternoon person:

• 100 g of berries or fruit.
• Tea-coffee, juice or water. Can be low-fat yogurt. Choose.

Dinner:

• A pair of dried bread.
• Any vegetables. Better if you follow «traditions»: Fresh vegetables and vegetable oil.
• 100 g cheese or cottage cheese, plus boiled egg.
• Boiled (baked) chicken (turkey) breast. Or boiled (stewed) fish.
• Drink at will.

And most importantly, what you need to remember: We eat only to live, but not vice versa.