How to eat right: detailed instructions

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What is proper nutrition

It is important to understand that eating well is not a diet. There are no forbidden foods and strict restrictions here.

However, there are basic nutritional principles:

Don't consume more calories than your body needs.
The diet should be balanced and approximately 30% protein, 20% fat and 50% carbohydrates (80% of which are complex).

Complex carbohydrates are found in grain products (cereals, durum pasta, whole grain bread), potatoes, corn, and legumes. They are slowly broken down in the body and provide an even amount of energy over an extended period (3-5 hours).

Simple carbohydrates are found in flour and confectionery products, fruits, dairy products, sugar (pure carbohydrate), and honey. They are quickly broken down in the body and give a strong surge in insulin, which converts them into fat.

Use a calculator to calculate how many calories you need to consume per day.

If you want to lose weight, provide a Calorie Restriction in Humans: Impact on Human Health deficit. calories by 10-15% of the daily value. A greater deficit will lead to the fact that the body will go into a mode of energy saving and will store everything: it will not be possible to lose weight this way.

Before switching to proper nutrition, monitor your current diet: what and how much you eat, how many calories you consume per day. For convenience, download the app for nutritional control (FatSecret, MyFitnessPal and others). This will help you understand when you are overeating and will motivate you to change your eating habits.

The daily diet should be dominated by vegetables, cereals, whole grain bread, meat, fish, eggs, dairy products, nuts, unrefined oils and other foods. Eat fruit in the morning and in small quantities (they contain a lot of sugar). Limit your intake of sweets, starchy foods and fatty foods - these are unhealthy. However, if you want to eat a slice of cake, eat it. Nothing bad will happen, just know when to stop and do not get carried away.

How to make a healthy breakfast quickly

Don't skip your morning meal

Don't skip breakfast and eat in the morning. This kicks off your metabolism, which has slowed down at night, and provides you with the energy you need after sleep.

Breakfast is the ‘most important meal’ by scientists at Harvard Medical School. that breakfast reduces the risk of heart disease and type 2 diabetes. Plus, breakfast helps you avoid overeating during the day. This opportunity is formed by the consumption of complex carbohydrates. They split for a long time and deprive us of the feeling of hunger for a long time.

According to the research study Association between Eating Patterns and Obesity in a Free-living US Adult Population., people who skip breakfast are 4, 5 times more likely to be obese.

Many do not eat breakfast because they do not feel like eating in the morning, but this is just a matter of habit. Start eating in the morning and your body will get used to the new diet.

You can divide your breakfast into two meals. So after sleep, you will not overload the body, and when you need energy at work, eat the rest.

Cook breakfast in a slow cooker

Scientists advise eating oatmeal for breakfast. It is highly nutritious and contains Oats nutrition facts and calories. a large amount of complex carbohydrates that take a long time to break down and give a long-lasting boost of energy. In addition, oatmeal reduces Oat beta-glucan reduces blood cholesterol concentration in hypercholesterolemic subjects. cholesterol levels. You can cook porridge in water or milk. The first option is more dietary, the second is more delicious.

If in the morning there is no mood, desire and time to cook, prepare breakfast in a slow cooker.

In the evening, add all the ingredients and set the Delay Start timer. The porridge will be ready for your awakening - no fuss at the stove and early rise. There is a nuance: the porridge in the multicooker turns out to be thick, so add more liquid.

You can add a banana, apple, strawberry, or cherry to the oatmeal. Berries and fruits contain simple carbohydrates that provide an instant boost of energy and are also essential for brain function. Also, include protein-rich foods in your morning diet.

Another breakfast option is a cottage cheese casserole. In a slow cooker, it turns out to be very tasty, similar to cheesecake. Add dried fruits, fruits, chia seeds or flax seeds to make your breakfast as healthy as possible. But do not overuse simple carbohydrates, because they are high in calories, and the effect of their action quickly wears off.

How to quickly cook delicious vegetables

Why vegetables are useful

Vegetables are an essential part of a healthy diet. They contain vitamins, trace elements and fiber that cleanse Dietary fiber: Essential for a healthy diet. our body and helps the intestines. In addition, vegetables are low in calories. Scientists recommend eating 5 small servings of vegetables and fruits per day (⅓ of the daily diet).

Use a multi-cutter and blender

To quickly prepare a vegetable salad, stew, or soup dressing, use a multi-slicer instead of a grater or kitchen knife.

This makes cooking much easier and faster. You can select the operating mode depending on the hardness of vegetables and fruits and easily chop carrots, beets, potatoes, zucchini, cabbage and other vegetables. You can grate cheese or nuts. After use, simply wash the multi-cutter. It does not take up much space and is easy to use.

A good way to eat more vegetables and fruits is to make vegetable and fruit smoothies. Just load fruits or vegetables into a blender and wait a couple of minutes. In addition, it is a good helper in making pureed soups.

Smoothies can be drunk for breakfast or to satisfy hunger between meals.

However, you should not get too carried away with them. Eating liquid food produces Smoothies 'can damage your teeth'. less saliva, which increases the risk of tooth decay. In addition, the stomach needs solid food to function properly, and smoothies can disrupt intestinal function.

How to make soup quickly

Eat soups

Soup is a good option for proper nutrition. Low-calorie soups (the calorie content of noodle soup is 48 kcal per 100 g, pea soup - 61 kcal per 100 g, cabbage soup - 42 kcal per 100 g, borscht - 49 kcal per 100 g) and contain vegetables and herbs. Additionally, soup prevents Nutrition: the health benefits of soup. overeating during lunch and during the day (due to the fact that we are filled with soup faster thanks to the broth).

Cook soup in a slow cooker

Cooking soup is difficult and time-consuming, but with the help of a multicooker, the process becomes much easier. There is no need to stand at the stove and watch the preparation, just load all the ingredients and press the "Start" button. This saves you time and effort.

The most useful are soups cooked in water, chicken or beef broth (they are less fatty and contain 15 and 4 kcal per 100 g, respectively). If you are boiling beef, it is better to drain the water after the first boil and cook the broth with new water.

For variety, use a blender to make vegetable puree soups (pumpkin, tomato, mushroom, cheese, lentil, or pea). Use Greek yogurt instead of sour cream as a dressing for soup (one cup of low-fat Greek yogurt contains about 130 calories and 0 g of fat, one cup of sour cream contains 450 kcal and 45 g of fat).

You can eat soup with bread, only take whole grain instead of white. It contains 9 g of protein per 100 g, provides the body with fiber, is good for the heart and helps to control weight. But know when to stop and get by with one or two pieces.

Useful Tips

Steam vegetables, meat and fish

Meat and fish are the main sources of protein. For example, chicken meat contains 22-25 g of protein per 100 g of product, beef - 18 g. Among the most useful fish species are salmon and tuna. 100 g of salmon contains about 20 g of protein and 6.5 g of unsaturated fatty acids. Tuna contains 25 g of protein per 100 g of product. Protein is also found in other types of meat, dairy products, nuts, but they contain a sufficient amount of fat, which is also worth paying attention to when drawing up a diet.

To preserve the nutrients and taste of fish, meat and vegetables, cook them in a double boiler. It's simple, fast, and useful. We prepared the food, loaded it into a double boiler, poured water and pressed the “Start” button.

A steamer is a good purchase for adherents of proper nutrition. Dishes are cooked in it without fat and oil, food does not burn, you do not need to follow the cooking process. In addition, steamers have several levels, so you can cook two to three dishes at a time. Another plus of the steamer is that it is easy to clean, because there is no fat or burnt food.

Make the most of your multicooker

In a multicooker, you can cook not only soups and oatmeal, but also other cereals. They are a source of complex carbohydrates and form an important part of the daily diet. Therefore, it is worth including buckwheat, rice, pearl barley, and legumes in the menu. Don't neglect durum pasta and potatoes. The main thing is to diversify your diet and make it balanced (50% carbohydrates, 30% proteins and 20% fats).

In addition, in a multicooker you can make yoghurts for snacks or breakfasts, cook stews, stew and fry meat. When cooking, you do not need to add oil, the food is less high in calories. The trick is that in a multicooker you can effortlessly get a tasty and healthy dish and save time.

Make dressings and sauces

If you decide to eat right, give up purchased mayonnaise. It is high in calories (680 calories per 100 g) and is a source of saturated fat.

Season vegetable salads with lemon juice and olive oil. If you really want to, make mayonnaise at home: in a blender, beat the egg yolks, olive oil, mustard, salt, sugar and pepper. The calorie content of homemade mayonnaise is about 280 kcal per 100 g.

You can also make other dressings with the blender, such as avocado, garlic and herbs or Greek yogurt, garlic and herbs. A delicious meat sauce can be made with tomato, plum, garlic, olive oil and basil leaves.

Instead of ketchup, make tomato paste in a blender, and instead of purchased peanut butter, make your own (sugar-free, with honey).

Take snacks with you

Most of the time, we eat junk food outside the home, while on the run we eat a chocolate bar, a packet of chips, or fast food. This food is a source of simple carbohydrates, sugars and fats that are not beneficial to the body. Better take a healthy snack with you: nuts, fruits, unsweetened yogurt, cottage cheese or bread.

Plan your meals

Eating right is easier if you know in advance what you will eat during the day. Plan your diet and prepare meals two to three days in advance. Divide the cooked items into containers and take them with you when you leave the house.

Drink water

The human body is 55–65% water. Dehydration by only 2% significantly reduces performance and leads to lethargy and apathy. Therefore, it is important to drink water. It is as much an integral part of good nutrition as healthy food.

You can calculate the daily intake of fluids using the following formula: 40 ml for each kilogram of weight. If you weigh 60 kg, you should drink 2.4 liters. This is not only pure water, but also tea, coffee, liquid in soups and other products.

Try not to drink tea and coffee with sugar, fruit juices and sugary soda. They contain a large amount of sugar, which is harmful to the body.

Eat at the same time

Try to eat at the same time every day. Diet can improve fat burning and metabolism.

Eat three times a day (breakfast, lunch, dinner) or eat 5-6 small meals. Studies have shown that there is not much difference in the amount of meals you eat. However, if during the day you like to snack on chocolates, rolls, cakes and fast food, give preference to frequent meals. If you feel hungry, eat some nuts, fruits, or vegetables.

Get rid of unnecessary foods

Do not store harmful products at home. Chips, popcorn, chocolate bars - all this is delicious, sometimes you can afford them. But it is much easier to resist the temptation if there is no junk food at hand.

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We remind you about the action of Lifehacker and Scarlett. Share your tip for a chance to win some cool gifts: the Scarlett SC-JE50S16 juicer, the Scarlett SC-MC410S09 multicooker, or the Scarlett SC-JE50C07 citrus juicer.

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Click on the form at the beginning of the text and log in using your VKontakte or Facebook profile.
Send us your advice. The length of the text must not exceed 500 characters.

We collect life hacks of our readers on a special page. You can also share tips on caring for clothes, keeping your home tidy and personal care. On February 11, Lifehacker's editors will select the best life hacks, the authors of which will receive useful prizes from Scarlett.