примерное меню правильного питанияTo stay slim and healthy, proper and balanced diet. It is well known, and therefore need to write a sample menu of proper nutrition.

alt

Healthy Breakfast

The Breakfast is very important for a better distribution of calories for the day. Those who can’t eat Breakfast after waking up, have to do it later. It is important to provide a first meal to consumption sufficient to noon the number of calories. It is best to start the day with water or hot drink (tea, coffee, herbal tea). Fresh squeezed or a fruit, rich in vitamins and antioxidants, helps to fill the body with moisture from the night.

It is important to get a portion of carbohydrates like bread or cereal with a low glycemic index (whole grain bread or cereal) and calcium and proteins in the form of a dairy product or milk of plant origin. For those who prefer salty food, there will come a egg or piece of ham to maintain the glycemic level throughout the morning and avoid sudden hunger and fatigue.

alt

The correct dinner

Lunch should include a starter, a dairy product and a fruit. As a rule, a balanced ration should comprise 1/3 protein (red meat, fatty fish, eggs), cooked or raw vegetables, starchy foods. A sandwich can be a complex dish, as it contains sufficient amounts of protein and vegetables. As a dessert you can get a yoghurt or portion of cheese and raw fruit. If you are unable to eat double the dessert, you can move him in the afternoon. Do not forget about fats (1-2 tbsp oil of plant origin in one dish) and bread.

alt

Why the need for an afternoon snack

The afternoon is for children of manual workers. It needs to include foods that give the body the energy (bread or toast, butter or chocolate, seasonal fruit). Never drink in the afternoon milk, it is useful only for children under two years of age.

alt

Healthy dinner

Most often dinner is an occasion to gather around the table with the whole family. A typical scheme does not exist here. Dishes need to be adapted to the needs of each depending on what you eat its lunch. The composition of the dinner menu should include:

  • product with vitamin a: a salad of fresh vegetables;
  • nitrogen-containing product: one egg or Mature cheese;
  • easily digestible foods: potatoes or pasta, porridge and the like;
  • the mineralized product, a must in the evening for a night of restoring mineral salts lost during daily activity, and to ensure that combat constipation: seasonal green vegetables, raw and boiled;
  • sugary foods, as well as containing vitamin C: seasonal fruit combined with a sweet dessert.

In the framework of a balanced diet only once a week, you can enter into the diet portion of sausages, fried dishes, pastry (preferably homemade with fruit and a minor amount of fat), aperitif (one glass of wine per day). Sweet drink, you can drink one or two times a week, a piece of chocolate, jam/honey or almond puree can be eaten every day.

If you do not have time to have lunch and dinner more soon, one way out – afternoon snack. It could be dairy or soy yogurt and fresh fruit; a handful of almonds and a small Swiss Breakfast; a piece of ham with a thin slice of whole grain bread. Avoid dry foods such as rice cakes, cookies, cereal bars, sweets.

As a sample menu proper food option for the whole week.

alt

Monday

  • Breakfast: 4 tbsp oats with 120 ml of vegetable milk + 80 ml of water with a pinch of vanilla and 1 tsp sugar; 1 egg or 2 slices of ham; coffee or tea without sugar.
  • Lunch: 100 g salad with half-boiled carrots with crushed cumin, 1 tbsp rapeseed oil, mustard and Apple cider vinegar; 150 g of fish or of crustaceans; spinach with a little butter; 1 fresh seasonal fruit.
  • Dinner: 5 tbsp quinoa or 2 small sweet potatoes; 120 g of raw vegetables with a small amount of lemon juice and 1 tsp olive oil 90 g tofu or white meat with 1 tbsp tomato puree; 1 natural yoghurt with 4 chopped hazelnuts.

alt

Tuesday

  • Breakfast: 60g wholemeal bread; 10 g butter or 2 tsp jam or honey; 1 natural yogurt; 1 piece of fresh grapefruit; coffee or tea without sugar.
  • Lunch: grated carrots with 1 tsp canola oil, lemon juice, parsley, salt/pepper and fresh coriander; baked salmon with mint or scrambled eggs with herbs; whole rice with green vegetables; 1 natural yogurt; 2 apricot.
  • Dinner: green salad with 1 tsp coconut oil, Apple cider vinegar, salt/pepper; 30 grams of bread with cereals; 2 slices of cold roasted chicken; tomatoes; an average Apple.

alt

Environment

  • Breakfast: 1 slice of ham; 1 natural yogurt or cottage cheese; 1 small bowl of fresh fruit; coffee or tea without sugar.
  • Lunch: 100 g salad of lentils, onions, 1 tsp of canola oil, mustard, vinegar, 120 g white meat; fried mushrooms and 5 tbsp of the pasta; 30 grams of Savoyard cheese; Apple slices.
  • Dinner: vegetable soup; 30 g rye bread; egg baked with vegetables; cottage cheese with cinnamon.

alt

Thursday

  • Breakfast: 1 slice of packet bread; 1 slice ham; 2 dried figs; 1 vanilla yogurt; coffee or tea without sugar.
  • Lunch: 100 g of raw grated beet with sesame oil, Apple cider vinegar, salt, pepper and shallots; steak cooked in margarine or refined oil; 100 g of spaghetti with tomato sauce; 30 g goat cheese; 1 slice of watermelon.
  • Dinner: salad from cucumbers, tomatoes, black olives, red onion and tuna, seasoned with 1 tsp olive oil, wine vinegar, salt and pepper; slices of fresh fruits.

alt

Friday

  • Breakfast: 1 mashed banana with lemon; 1 natural yoghurt with 1 tsp honey; 1 egg baked; coffee and tea without sugar.
  • Lunch: corn salad with hazelnuts, 1 tbsp olive oil, raspberry vinegar, salt, pepper; 120 g fillet of saithe with soy sauce, lemon juice and ½ tsp of mustard or 120 g of rabbit in mustard; 100 g of quinoa, millet or buckwheat; 1 Cup cottage cheese; 1 fruit puree without sugar.
  • Dinner: shellfish with 1 tsp of rapeseed oil, wine vinegar, salt/pepper; ½ avocado with lemon juice; 30 g whole wheat bread; 2 slices white ham; 1 yogurt.

alt

Saturday

  • Breakfast: 2 slices wholegrain bread, 2 tsp jam or chestnut cream; 1 egg; 1 orange; coffee or tea without sugar.
  • Lunch: radish +40 g of wholemeal bread +10g butter + salt with herbs; shrimp roasted with tomatoes or 120 g of chicken; 100 grams long noodles + shredded zucchini with Basil; Ratatouille; 2 small peach or a handful of plums.
  • Dinner: 1 artichoke with yogurt sauce, 1 tbsp olive oil, salt, pepper and shallots; vegetables with goat cheese; 2 pieces of dark chocolate.

alt

Sunday

  • Breakfast: 120 g porridge of oatmeal with milk and water, 1 tsp honey and cinnamon; ½ fresh apples or pears; coffee or tea without sugar.
  • Lunch: carpaccio of citrus; 120 g of beef with paprika, melted butter or 1 tbsp olive oil; gratin with leeks; 30 grams of meat first of doneness; 30 g whole wheat bread; fresh fruit salad.
  • Dinner: grated zucchini with 8 pink shrimp, 1 tsp canola oil, lemon juice, fresh coriander, salt and pepper; 200 g eggplant steamed with 1 tsp olive oil, turmeric; 1 slice of fresh pineapple.

Related articles

Comments are closed.

Post Navigation