Where to get food from. List of products for proper nutrition

The human body works according to its internal clock, which experts call daily biorhythms. Each of us has his own schedule, but there are general patterns. What is good for us in the morning can be problematic in the evening. The same food eaten in different time, affects the body differently! If you want to ensure that nutrients are fully absorbed and not stored “in reserve” in various places, remember when is the best time to eat certain foods!

Sweet yogurt with fruit slices, kefir or fermented baked milk - not best ideas for breakfast. When you are hungry, the level of hydrochloric acid in the stomach is high, and the lactic acid contained in fermented milk products lowers it. This interferes with the normal absorption of food and can lead to digestive problems.

The best time: Dairy products It is best to eat after meals when stomach acid levels are low. It is especially important to adhere to this rule if you like "sour milk" with probiotics. In order for beneficial microflora to populate the intestines and improve health, it needs favorable conditions.

Potato

Mashed potatoes for dinner are just as unhealthy as fried potatoes. This is because this vegetable has a high glycemic index. Potatoes are fast digesting and provide energy, but soon make you feel hungry. But ahead - the whole night! And if you combine potatoes with fats, it is fraught with weight gain.

The best time: Experts advise eating potatoes for breakfast. Because it is rich in carbohydrates and contains both soluble and insoluble dietary fiber, it is easy to digest and prevents constipation. In addition, potatoes have a lot of vitamin B6 and a high concentration of potassium, which is good for the prevention of cardiovascular diseases.

White rice, just like potatoes, is a source of fast carbohydrates. If you're on a diet, or just dreaming of losing weight, you might want to cut it out for dinner. So that at night you don’t have to run to the refrigerator for something tasty, but terribly high-calorie.

The best time: Rice is good to eat in the afternoon - for breakfast or lunch. You will get a boost of energy to complete current tasks and you can safely go on business. And if you know that you won’t be able to snack in the next few hours, combine rice with protein food - for example, a slice of fish or meat.

Apples

Apples and other fruits containing fruit acids should not replace the main meal. They still will not satisfy hunger, but they will play a notable appetite. Eating fruits on an empty stomach will increase the acidity of the stomach, which can lead to discomfort, pain and cramps.

The best time: Apples are an ideal food for snacks planned between main meals. They contain pectins, which improve the functioning of the digestive tract and speed up digestion. And there are a lot of vitamins in liquid apples!

If you feel hungry at night, nutritionists advise you to pay attention to fresh fruits and vegetables. At the same time, a banana, due to its high calorie content and nutritional value, seems the best option supper. But this is only at first glance! If you eat bananas on an empty stomach, due to the high concentration of magnesium, this can lead to indigestion.

The best time: The ideal time to eat bananas is after a meal. Studies have shown that this fruit helps improve digestion and curb appetite. In addition, a banana is good in the first 20-30 minutes after physical activity. Athletes often resort to it to close the "carbohydrate window" after sports.

nuts

Nuts are known for their high content of healthy fats, protein, fiber, and other nutrients. Together, they help prevent heart disease and keep you feeling full longer. But eating nuts at night is a bad idea as it can lead to weight gain.

The best time: If you don't want to put on extra pounds, eat nuts throughout the day as healthy snacks. At the same time, take into account the total daily calorie content, you should not exceed your norm.

Cherry tomatoes, pink, red and other varieties of tomatoes are best excluded from the evening menu. They contain pectin and oxalic acid, which can cause indigestion, bloating, and disrupt your sleep.

The best time: But eating tomatoes for breakfast is not only tasty, but also incredibly healthy. Due to the fiber content, tomatoes improve digestion and speed up metabolism.

Meat

Meat and products from it are very nutritious, but such food is heavy for the stomach. Experts note that it takes at least 4-6 hours for the body to fully assimilate meat. If you regularly consume it in large quantities for dinner, this can result in indigestion and problems with the gastrointestinal tract.

The best time: Meat is the perfect food for lunch. It contains a lot of iron and protein, which help relieve fatigue, increase efficiency and promote muscle recovery. One serving of meat will provide the body useful substances and start the process of recovery and growth muscle mass.

When it comes to proper nutrition, you need to clearly separate healthy sweets from potentially harmful ones. So, cakes with butter cream, buns and rolls with jam can hardly be called healthy food (except for the mood), but natural marshmallows, marshmallows and marmalade are a completely different matter! But even they should be used in moderation.

The best time: You can afford sweets in the morning as a dessert. Replacing them with the main meal is a big mistake that can be fatal for your figure.

Dark chocolate

15-25 grams of dark chocolate a day can help lower cholesterol levels, control blood pressure, improve blood circulation, and boost brain performance. In addition, dark chocolate affects appetite, making us feel full for a little longer. But it is also quite high in calories, so in the evening, when you are already getting ready for bed, it is better not to indulge in them.

The best time: Dark chocolates seem to be made for a cheerful morning. In addition to the main meal, they will delight you with a powerful boost of energy and improve your mood. What else do you need for a productive day?

Pasta as a side dish for dinner is delicious food, but high in calories. But if you can afford liberties with your diet, you don't have to give it up. After all, such products are useful!

The best time: Fiber, which is contained in durum wheat paste, is required by the body for the normal functioning of the digestive system. And the low glycemic index typical of durum varieties is optimal for people with diabetes.

Buckwheat

Buckwheat is often called the favorite cereal of women. This complex carbohydrate makes the body spend a lot of energy on its absorption, which, in tandem with a low calorie content, plays into the hands of all those who lose weight.

The best time: You can eat buckwheat at any time, the only exception is at night. By evening, the body's metabolism slows down, so even healthy food at this moment is undesirable.

Expert comment

Waking up on a sweet morning, some people become aware of their reluctance to eat breakfast. Although they understand that, having gone to work, the next meal time can be very long.

• What if you don't feel like eating breakfast?

After waking up, drink a glass of water, you can diversify it with additives such as ginger, lemon, honey, mint, cucumber.

Water will help prepare gastrointestinal tract to work, and after a while you can start breakfast.

Eat slow carbohydrates in the morning. This is the majority of vegetables, legumes and cereals, as well as hard fruits. Blood sugar levels will change slowly, and you will stay full for a long time, which will avoid snacking or not always appropriate feeling of hunger at a meeting.

• Eat sweets before noon

Sweet tooth should choose a time for treats up to 12 days. The fact is that fast carbohydrates, and sweets belong to them, quickly change the level of sugar in the blood, instantly give energy, which just as quickly disappears within two hours. You can use fast carbohydrates when you need a quick energy replenishment.

• Be mindful of fats at any time of the day

Fats should be chosen not by the time of consumption, but by their usefulness. Avoid fast foods, ready-to-eat foods, chips, crackers, donuts - they contain fats that are harmful to the body, which form plaques on the walls of blood vessels, cholesterol, which leads to health complications. Healthy fats are found in foods such as fish, vegetable oil, meat, nuts, avocados, and hard cheeses. The listed products replenish Omega reserves, which is important for the beauty and strength of nails, hair, skin, and also normalize cholesterol levels.

• Distribute your protein intake evenly throughout the day

Protein is spent on the renewal of body tissues, replenishes important amino acids. Fractional protein intake throughout the day will help maintain satiety. Proteins include meat, fish, eggs, lean varieties cheeses, dairy products, legumes. Separately, I would like to say about athletes who, after training, need to close the protein-carbohydrate window for 20 minutes. And at this time it is recommended to eat dishes from chicken or lean meats, scrambled eggs or boiled egg, dairy products.Coffee

Cortisol is a key hormone in our daily cycle that helps our body wake up and fall asleep. When the necessary rate of cortisol is produced, then the body feels completely awake. In the morning, this hormone is at its highest level, and therefore a cup of coffee in the morning suppresses its production, as the body receives caffeine to replace it. Typically, cortisol production is from 6 to 9 am, and the peak is at 8-9 am. It is better to drink coffee after its decline, that is, at 10 o’clock, and preferably after 2 o’clock, when fatigue is strongly felt after an early rise.

• Legumes

It is best to consume them during dinner 3-4 hours before bedtime. They have a lot of useful fiber and vegetable protein, which are important for the body. But in the morning or in the afternoon - this is not the most best view carbohydrate foods due to possible flatulence and bloating.

The main dependence on insulin is that it is produced by the body and fights sugar better in the morning. Sugar also gives us a boost of energy, which is better spent during the day, and not before bedtime. If you have eaten sweets, then most often there will be a desire to move more, and not go to bed. This may be one of the reasons for poor and interrupted sleep.

• Alcohol

Alcohol has the same effect on the body as sweets. Additionally, the risk of overeating is high, and all excess food that is more than your basic calorie intake is likely to be deported to fat stores.

• Freshly squeezed juices

You should not drink on an empty stomach. The acids and oils found in fruits irritate the stomach lining, which leads to the release of hydrochloric acid. In the morning the stomach is still empty, the digestion process starts, and the ulcer is not far away.

The desire to lose weight is familiar to many girls and for this purpose a variety of methods can be used. To bring weight back to normal without regaining weight, you need to know what you can eat when you lose weight and minimize consumption harmful products.

Approved Products

To lose extra pounds, you need to know what to eat when losing weight. Below are products that will not only help in this difficult task, but will also bring great benefits to the whole body:

1. Eggs. They can be eaten with almost any diet, saturating the body with the necessary amount of protein, which is directly involved in the process of building cells. However, the yolk contains a lot of fat, so it is recommended to eat no more than one egg per day.
2. Apples. These fruits are rich in iron, vitamins, fiber and antioxidants. Apples help to normalize the functioning of the intestines, the metabolism is activated. These fruits can be eaten with weight loss in almost unlimited quantities.
3. Corn, beans. They contain a large amount of fiber, protein, vitamins. You can eat them in the evening and not be afraid to get better, as these products are an excellent alternative to poultry and meat, therefore they are added to the diet of various diets.
4. Tomatoes. They contain a minimum number of calories, but provide very fast saturation. Just one tomato contains daily rate carotene and ¼ of the required amount of vitamin C.
5. Cabbage. This product can be eaten in the evening and not be afraid to get better. Cabbage contains a lot of fiber, as well as coarse dietary fiber, thanks to which it helps to quickly cleanse the intestines and easily lose weight. You can eat with weight loss all types of cabbage.
6. Sweet pepper. It is one of the healthiest low calorie foods that provides the body with the right amount carotene and vitamin C. The body spends a lot of energy on digesting pepper, so it must be used in any diet.
7. Grapefruit. Many girls are interested in the question, is it possible to eat fruit in the evening? Of course, yes, but low-calorie. It is better if grapefruit is among the fruits for the evening. It has a bitter taste that works wonders. It contains a large amount of fiber, stimulates the production of bile, accelerates the process of splitting fat deposits.
8. Carrot. This vegetable holds the record for the content of fiber, carotene, minerals and vitamins. Two carrots a day provide the daily intake of vitamins in the body.

If you make up your daily diet, combining the above products, you can reduce weight in a relatively short period of time and fill the body with valuable substances necessary for its full functioning. When compiling a diet, you need to follow the principles of healthy eating, taking into account the individual characteristics of the body.

Sweets and flour products for weight loss

While losing weight, you really crave sweets, but eating desserts will not help you lose weight. Almost nothing can be made of sweet and starchy foods; instead, it is useful to eat natural products with a minimum energy value- for example, dried fruits that have a pleasant sweet taste, but are compatible with almost any diet.

If you are losing weight, you should replace dessert with dried apricots, figs, prunes, and dates. These dried fruits are not only very tasty, but also useful for the body. This also includes nuts, but it is best to opt for walnuts and hazelnuts.

Small amounts of pastries and pastries are allowed, but only low-calorie ones - crackers, cereal cookies, pumpkin or cottage cheese casserole. If you plan to lose weight after childbirth, it is useful to add to your diet products that were not made from simple wheat flour, but oatmeal, buckwheat, whole wheat and bran. Sugar should be replaced with natural honey, and instead of eggs, take bananas. It turns out not only very tasty, but also useful.

The question often arises, is it possible to eat marshmallows during weight loss or will the diet be ruined? Despite the fact that marshmallow belongs to sweets, it is allowed, but only in small quantities - no more than 2 pieces per day.

If it’s hard to resist and you really want something sweet, you can eat some dark chocolate (the maximum serving is 50 g per day). As soon as the body gets used to a low-calorie diet, cravings for cakes and buns will noticeably weaken, and soon disappear altogether.

Correctly compose a diet with which excess weight will quickly go away, the following list of useful and dietary products:

• any vegetables;
• low-fat dairy products;
• dietary meat;
• fish (only low-fat varieties);
• dried fruits;
• whole wheat bread;
• eggs;
• fruit;
• chocolate;
• paste;
• marshmallow;
• marmalade;
• olive oil;
• nuts;
• cinnamon;
• vegetarian soups;
• mushrooms;
• green tea;
• corn;
• cabbage;
• grapefruit;
• Bell pepper;
• tomatoes;
• ginger;
• a pineapple;
• raspberries.

The question is quite common, when can I eat cottage cheese and kefir? Of course, before going to bed, it is recommended to add any berries. The same applies to invigorating drink, beloved by many - is it possible to drink coffee while losing weight? Yes, but preferably without added sugar. It is even better to replace it at least temporarily with chicory.

What can you eat for dinner while losing weight?

It is important to remember that after a light and dietary dinner you will not be hungry. If you know what you can eat and what you can not eat when losing weight, the process of dealing with excess weight will not cause any difficulties. The meal should be no later than 3 hours before bedtime. Having studied in detail what you can’t eat and whether you can drink coffee in the evening, each girl can easily create her own diet.

Check out the examples low-calorie meals:

• baked beef with spices and a small amount stewed cabbage;
• boiled chicken, a salad with fresh tomatoes and cucumbers is served as a side dish;
• chicken breast combined with cauliflower or broccoli;
• vegetable stew;
• cabbage soup with mushrooms;
• salad with cucumbers, beef, tomatoes, lettuce;
• chicken roll, it is recommended to serve fresh Beijing cabbage as a side dish;
• vegetable stew with stewed low-calorie fish;
• boiled beef with grilled vegetables.

Can you eat at night?

To quickly lose weight, you need to know what you can eat when you lose weight for dinner. The meal before bed should be low-calorie, ideal option there will be cottage cheese seasoned with dietary natural yogurt, some milk and low-fat cheeses. It is worth diversifying the diet with salad from fresh vegetables and fish, brown bread is allowed, but in limited quantities.

Watch the video, which tells about the principles of proper nutrition and several main dietary products, using which regularly, you can quickly lose weight and conduct an effective wellness course for the whole body.

To quickly lose weight and cleanse your body of accumulated toxins, you must not only add healthy and low-calorie foods to your diet, but also do not forget about regular physical activity. Proper nutrition combined with sports gives amazing results in a very short time.

Hey!

You may be experiencing health and wellness issues. Or maybe you're tired of being the big-boned among your friends. Maybe this morning the reflection in the mirror told you directlygotta do something. Every day, thousands of people for these and other reasons decide to switch to proper nutrition.

The decision is commendable, but to achieve success, you need to know at least the basics of proper nutrition. The Internet is full of resources that vied with each other with myths (you can’t eat after 6) and unscientific, health-threatening methods (“kefir” and other diets). In this article you will not find anything of the kind, here only supported by science (60 scientific sources) andmy personal experienceeffective principles of healthy eating.

The essence of proper nutrition - why you need it

1. Proper nutrition (PP) is the key to health and the basis of a healthy lifestyle.Your body needs food for growth, repair of cells and tissues, maintaining body temperature, physical activity and other processes. What you eat affects how you feel, your mood, appearance and, most importantly, health.
2. Poor diet leads to disease, reduces immunity and is deposited on the sides. If you have taken the path of a healthy lifestyle, you train, but stuff yourself with all sorts of rubbish, you will not reach your goal.
3. daily healthy eating It hascrucialboth for weight loss and for gaining muscle mass.

Principle: proper nutrition is not a one-time act of preparing for the summer, but Lifestyle, A healthy lifestyle that allows you to feel great and be in shape all year round.

Basic principles of proper nutrition

0. Water

Man, in contrast to this article, is approximately 65% ​​water. Water is involved in all metabolic processes and is simply necessary for the functioning of your body, especially when playing sports. Water is necessary for thermoregulation, for the absorption of nutrients and the removal of "waste". Even slight dehydration (1-2% of body weight) impairs brain function, reduces the level of physical performance.

So drink, drink and drink (water) again!The average daily intake of water is 3.7 liters for men and 2.7 liters for women, the exact figure depends on activity and other factors. And you need to drink clean water, and not cola / juice / tea - they do not count.

Advice: drink 1-2 glasses of water before each meal - you will fill up two birds with one stone: eat less and fulfill the water norm.

1. Balance

The most important principle of proper nutrition (they are all important in this article). Food should contain a sufficient amount of all the nutrients (nutrients) necessary for the body - proteins, fats, carbohydrates, vitamins and minerals.

Macronutrients (proteins, fats and carbohydrates - the trinity of BJU) are needed in large volumes. Micronutrients (vitamins and minerals) usually come with macro-brothers and are required in smaller amounts. The body cannot function properly if it is deficient in one or more nutrients..

One-sided nutrition, such as "buckwheat", "grapefruit" and other miracle / mono diets, is HARMFUL for health.

2. "Real" food

Processed food is the right way to overweight and obesity. Why? The thermal effect of processed food is 50% weaker. That is, it requires 2 times fewer calories to digest. Its other disadvantages:

• leads to overeatingstimulating the production of dopamine - the hormone of pleasure;
• causes foodaddiction, acting like a drug (“one more (no) chocolate bar” - familiar?);
• few useful nutrients;
• a lot of fast carbohydrates, trans fats and otherdumps.

For hundreds of thousands of years, man ate what nature gave him (or a sharp spear), was pulled up and looked great. Now, 99% of obesity problems do not arise from a "broad bone", but from an excess of easily digestible high-calorie food - in nature, a person had to pretty much run through the jungle to get the equivalent of a cheeseburger.

Eat only what you can find in nature: vegetables, fruits, meat, whole grains, nuts. This is proper nutrition.

3. Energy balance

The first law of thermodynamics states: "The internal energy of an isolated system remains unchanged." Energy cannot be created or destroyed, it only changes from one form to another.

1. To lose weight, you need to consumelessenergy than you spend.
2. To gain weight, on the contrary, you need to consumemore.
3. You eat too much andbecome bold.

Everything is simple. No magic such as the correct ratio of BJU, a special frequency of meals, sports nutrition or drugs will argue with these rules. If you have someone to blame, start with evolution, the universe, United Russia.

Calories are not always equal.Different macronutrients have different long-term effects on metabolism and hormones, more on that below.

To lose 0.5 kg of fat per week, create a 20% daily calorie deficit.

To gain 1 kg of lean muscle mass per month(it is possible if you are a beginner) with minimal fat gain, make a surplus of 20%, then adjust according to the result.

Get rid of math .

Important: Regardless of the goal, your weight should not change too quickly (apart from the inflow / outflow of water).

4. Correct ratio of proteins, fats and carbohydrates

We go from protein - 2.5-3 grams per kilogram of your weightshould be a monolith in the daily diet (if you are not doing sports yet, 1.5 g / kg will be enough for you). Divide the remaining daily calorie intake between carbohydrates and fats:

1. on mass collection -70/30 ;
2. with fat burning - in the corridor from20/80 before 80/20 , varying from day to day;
3. on weight maintenance50/50 .

Protein should be in every meal - from 30 grams.

Macronutrients can be combined. "Separate nutrition" (rules for product compatibility) is scientifically unfounded. It does not provide any benefits in terms of weight control.

5. Eat before and after your workout

1. The pre-workout meal should containprotein and carbohydrates(plus you can have a little fat) - for energy and endurance;
2. the time interval between meals before and after training should notexceed 3 hours, given that the usual training process lasts about an hour;
3. post-workout meals should includefast carbohydrates(20-60 grams) and qualityprotein(30+ grams) - most of what you eat will go to replenish muscle glycogen and restore them.

Bad advice: if the craving for sweets/starchy foods haunts you, gobble it up right before or right after your workout. Energy will go to work, not to the sides. However, keep track of what you eat and remember that sweet rolls are terribly high in calories and can easily incinerate your entire daily allowance.

6. Consistency

Proper nutrition will only benefit in the long run.Temporary diets don't work. People who diet and then jump off only make things worse. They return (and acquire new) health problems and lost weight, gaining mostly fat - the “yo-yo effect”.

7. Frequency of meals

Most studies confirm thatthe number of meals per day does not affect weight and body composition. During fat-burning diets, increasing the frequency of meals does not lead to better results. Moreover, frequent meals can increase hunger.

However, for general health and discipline, try to eat likeat least 3 times a day. On a mass recruitment, you simply cannot eat your entire norm for 3 times - there you will need 5-6 receptions already.

8. Eat when you want

Forget about don't-eat-after-six and at-night and under-young-moon delirium. But stick to a stable regimen. You eat irregularly (today breakfast and dinner, and tomorrow 5 meals) - metabolism is disturbed and calories are burned more slowly.

9. Keep a food diary

People usually misjudge how much they eat (downward). A food diary will give you the opportunity to accurately calculate the calories received per day, and adjust meals depending on the reaction of the body.

Also try to plan ahead. Planning will save both time and money.

As a proper nutrition diary, you can use special mobile applications: Lifesum, MyFitnessPal, FatSecret.

10. Cut out sugar, especially sugary drinks.

It causes insulin surges (you will find out why it is harmful below) and is quickly deposited in fat. Sugar, especially when combined with flavored drinks, fuels hunger. You can drink a liter of lemonade / juice and not notice, and this is 420 calories straight into your fat reserves.

What to replace sugar with proper nutrition? Try protein bars, shakes - they are quite healthy and are very tasty. Another option is sugar substitutes such as stevia. Treat yourself, but in moderation.

Advice: if you plan to eat sweets, eat healthy food first - protein, vegetables. So you will lower the glycemic index (what it is - you will find out below) of the dessert.

11. Cook yourself

Cooking at home promotes a healthy diet. Why?

1. Restaurant food contains an abundance of salt, fats, sugars and other unsavory filth.
2. Home cooking is great discipline.
3. You personally control the quality of products and their BJU.
4. Posting homemade food on Instagram is doubly nice.

So if you know how to cook - cool, if you don't know how - learn. Already chicken breast fry and boil brown rice you will master. The internet is full of guides and recipes (make sure they are healthy).

Stock up on containers and carry food with you. Would you say creepy? So, it’s not dumb to carry sides with you?

12. Rule 10%

We are all human, cheat meals are allowed.10 percent of meals per week can be made into cheat meals.For example, if you eat 4 times a day, you get 28 meals in 7 days. Therefore, you can break the program 3 - rounded in your favor:) - once a week. Cheat meals are even useful: they allow you to overcome a plateau in fat burning. However, try to lean on carbohydrates, not fats, and do not forget about protein.

What to Eat - Healthy Foods and Nutrients

In the middle of the 20th century, nutritionists developed a healthy eating pyramid, which determines what and in what proportion to eat. According to the classical pyramid, bread and cereals are at the base. Then come fruits and vegetables, a little higher - meat, fish, dairy products. At the top are fats and sweets. Modern scientists have improved the pyramid, putting water as a basis.

In fact, the pyramid gives only a rough idea of ​​proper nutrition.It can't be taken literally.. Archival protein foods are far from the basis of a healthy diet. When training, the body needs more protein, so a different version of the pyramid is more suitable for us.

The question "what is there?" described in more detail in the recommendations of the WHO and the American Heart Association. So,basis of a healthy dietshould consist of:

• fruit,
• vegetables,
• nuts,
• legumes,
• whole grains (brown rice, whole grain oatmeal),
• fishes,
• birds.

It is necessary to give preference to unsaturated fats, boycott trans fats, eat enough vegetables and fruits. Let's try to understand in more detail.

Squirrels

1 gram of protein = 4 kcal

Protein is the most important macronutrient in your diet, whether you want to gain muscle or lose fat.

There is a myth that protein is dangerous to health: it is harmful to the kidneys, washes out calcium, etc. Nothing of the kind.

Here main features of protein:

1. protein is not bad for bones- its high consumption increases bone density and reduces the risk of fractures;
2. a lot of protein in the diet can harm the kidneys, but only in people with pre-existing serious kidney diseasehealthy people are not affected.;
3. protein reduces the risk ofhypertension and obesity ;
4. made up of proteins (collagen, keratin)hair and nails- insufficient protein intake worsens their condition(girls!!!);
5. enough protein is neededfor muscle growth and prevention of muscle loss during a calorie deficit ;
6. food rich in proteinsaturates well, which is important if your goal is .
7. protein has a thermogenic effect -30% of the energy obtained from protein is spent on digestion and use by the body. For comparison: carbohydrates take only 5-10%, and fat - generally from 0 to 3%. Therefore, a diet rich in protein accelerates calorie expenditure;
8. protein is the hardest to store in fat. It is used primarily for muscle building and tissue repair.

How much protein is there?According to research, people involved in sports should consume at least 2 g / kg of protein per day. I recommend usingat least 2.5 g of protein per kg of body weight per day.For example, for a man - let's call him Steve - weighing 85 kg and leading a healthy diet, the protein rate will be 2.5 x 85 = 213 g.

Protein is a topic, but don't overdo it. The tolerable upper limit is 3.5 g/kg body weight for well adapted individuals.

Quality protein sources:

• hen,
• beef,
• Turkey,
• eggs,
• a fish,
• shrimps,
• beans,
• soy,
• cottage cheese,
• protein shakes (everything on top, but ground and isolated from fat).

Important: make sure the percentage of fat is small (<10г/100г).

Fats

1 gram of fat = 9 kcal

Fats are essential for the normal functioning of the body. Dot.In the 80s of the last century in the United States, manufacturers convinced the population that fat was harmful in order to sell their FAT-FREE products at 2 times the price. This stereotype is, unfortunately, deeply rooted. But fat doesn't make people fat, quite the opposite. Proper nutrition should include them.

Fats are:

• unsaturated(considered "good") - mainly plant foods;
• and rich(considered "bad") - mainly animal products.

Prioritize unsaturated fats. Don't forget about saturated fats - they should be in a healthy diet, for example, to produce testosterone and other hormones. Fear trans fats like fire. They disrupt the immune system, can cause inflammation, increase cholesterol and the risk of heart disease. Especially a lot of trans fats in fast food.

Benefits of unsaturated fats:

1. necessary for normal operationbrain ;
2. beneficial effect onheart and blood vessels ;
3. contribute increase in muscle mass and decrease in fat, reduce the level of cortisol - a destructive hormone and the enemy of your muscles;
4. increase bone strengthby increasing the amount of calcium in bone tissue;
5. improve sleep.

How much fat is there?Again, for example, let's take Steve weighing 85 kg with a calorie expenditure of 2800 per day. As we have already found out, the protein norm for him is 213 g (852 kcal).

1. on mass recruitmentSteve will add about 500 calories - 3300, 852 kcal he already spent on protein, divide the rest of 2448 into carbohydrates and fats -70/30 . It turns out 1714 kcal for carbohydrates (428 g) and 743 kcal for fats (82 g) .
2. with fat burningSteve will subtract 20% (560 kcal) - 2240, and will vary the balance in the corridor from20/80 (278/1111 = 70 g carbs and123 g fat) to 80/20 (1111/278 = 277 g carbs and31 gfat) from day to day;
3. on maintenance — 50/50(974/974 = 244 g carbs and108 g fat)

Sources of healthy fats:

• nuts (walnuts, peanuts, almonds, cashews),
• olive oil,
• avocado,
• oily fish (salmon, tuna, mackerel),
• flax seeds,
• omega-3 supplements, "fish oil".

Carbohydrates and insulin

1 gram of carbohydrates = 4 kcal

Carbohydrates are the real pariahs in the modern world of low-carb diets. However, they are also extremely important for the body. Most likely, you need much fewer carbohydrates than you are currently consuming.

1. After consumption, carbohydrates are converted into glucose, which is then used asenergy source OR is stocking upunder the influence of insulin.
2. Glucose is stored as glycogen in the liver and muscles (good) or converted to triglycerides and stored as fat (not good).
3. Glucose will be delivered to the muscles and liver until the glycogen stores are full,the rest will go to the side.

All these processes are regulated by the hormone insulin.Here's what you need to know about him:

1. insulin is responsible formuscle growth and storage of glycogen in them;
2. superfluousinsulin production leads to fat storage and suppression of fat burning;
3. insulin sensitivitylow- energy is depositedless into muscles and more into fat;
4. high- vice versa;
5. power trainingincreasesensitivity to insulin;
6. large fast carbohydratesdowngradesensitivity to insulin.

The principle of proper nutrition is to avoid sudden spikes in insulinto reduce insulin sensitivity. Hence the rules:

1. Try to 80% carbohydratesper day accounted for breakfast and meals before and after training.
2. Choose carbs withlowglycemic index.
3. Post-workout, when insulin sensitivity is at its peak and glycogen stores are depleted, consume carbs withhigh GIEverything will go to the muscles.

Glycemic index (GI) is an indicator of the effect of carbohydrates on the increase in blood glucose and the subsequent release of insulin. The GI range is from 1 (slowest) to 100 (sugar) and more. "Complex" carbohydrates have a low GI and provide long-term energy supply to the body. They do not cause a sharp jump in insulin and are an indispensable component of PP. Refined carbohydrates (sugar, starch) are fast and have a high GI.

When choosing carbohydrates by GI, consider serving size.For example, the GI of watermelon is 73, and milk chocolate is 43. But this does not mean that you need to replace fruit with chocolate. The GI measures the effect of 50 grams of carbohydrates in a particular food. You only need to eat 85 g of chocolate or 6.8 kg (!) of watermelon to get 50 g of carbohydrates.

How much to eat carbohydrates?Calculation of the rate of carbohydrates, see above in the paragraph on fats.

Healthy sources of complex carbohydrates:

• Brown rice,
• oatmeal,
• buckwheat,
• quinoa,
• whole grain pasta,
• whole wheat bread,
• vegetables.

Vegetables and fruits. Cellulose

Vegetables and fruits are rich in healthy carbohydrates, vitamins, minerals and fiber. Eat vegetables with every meal (potatoes and other starchy comrades don't count). With fruits, be careful when drying - after all, sugar.

userule of thirds : A third of the plate should be vegetables, 1/3 - carbohydrates and another 1/3 - proteins.

Rule of Thirds - Plate Pattern

Due to their high fiber content, vegetables and fruits:

1. improve intestinal microflora and, accordingly,bowel function ;
2. reduce cholesterol levelsand the risk of cardiovascular disease;
3. help increase satietycontrol the feeling of hunger ;
4. promote fat burning and improve immune function.

It is better to eat fruits and vegetables raw- heat treatment kills some of the vitamins and increases GI. In addition, the raw gifts of nature saturate better. Eat them with the skin on (if possible) to increase your fiber intake.

Vegetables are low in calories. For example, zucchini contains only 14 calories per 100 grams. Fruits contain more calories: an orange has 47 kcal, and an avocado (the most high-calorie fruit) has 160.

Good vegetables and fruits:

• cabbage (headed, cauliflower, broccoli, kohlrabi, Brussels sprouts),
• greens (spinach, parsley, dill, lettuce, arugula),
• zucchini and cucumbers,
• sweet peppers and tomatoes,
• avocado,
• Garnet,
• citrus fruits (grapefruit, lemon, lime, orange),
• green apples, cherries, currants.

Vitamins and minerals, salt

Vitamins and minerals are essential micronutrients that are often overlooked. The lack of these nutrients leads to skin problems, weak bones, constant fatigue and other troubles.

If you exercise, the body's need for minerals and vitamins increases significantly.. By maintaining a proper, balanced diet, it is not difficult to avoid vitamin deficiency. But a calorie-deficit diet is unlikely to provide the right amount of micronutrients. In this case, use vitamin and mineral complexes.

Salt (sodium) - the most important element of fluid metabolism. Nowadays, salt is ubiquitous and its excess can lead to high blood pressure and cardiovascular disease. Be careful with her, but don't rule it out completely. During training, it is very washed out, and it must be replenished. If you feel like you want something salty, salt it. The body knows exactly what it needs.

Alcohol

1 gram of ethyl alcohol = 7 kcal

Is alcohol harmful? If it is abused (drink a lot and / or regularly) - definitely yes. Excessive addiction to alcohol leads to:

1. disruption of glycogen metabolism, whichreduces performance;
2. suppress testosterone production and increase cortisol levels;
3. dysfunction of the brain;
4. liver disease and other ailments.

But sometimes drinking is even good. Small doses of alcoholic beverages speed up metabolism. And red wine protects the body from free radicals - metabolic products that destroy tissues.

So, if you love, drink, but rarely and in moderation.

condiments

To improve the taste of healthy food, use seasonings. But mayonnaise and additives with flavor enhancers have no place in a healthy diet. Use natural spices. So, a study by Henry CJ and Emery B showed that chili peppers, sweet peppers and mustard (seeds) speed up metabolism quite well.

Excellent Seasonings:

• ginger (not pickled)
• chilli,
• paprika,
• black pepper,
• mustard seeds (not sauce)
• coriander,
• rosemary,
• Carnation,
• Bay leaf,
• saffron.

What not to eat and drink

1. juices from the supermarket, sweet drinks- contain a lot of fast sugars, do not meet the principle of eating natural food;
2. margarine, mayonnaise, butter creams- an abundance of unhealthy fats;
3. ketchup, store-bought sauces- dyes, sugar, flavor substitutes, unhealthy fats;
4. fast food(French fries, pies and burgers with Poppy) - fast carbohydrates, trans fats;
5. fast food- contain a minimum of useful substances;
6. shop sausage, wieners, frankfurters, crab sticks- read the composition once for interest, - more fat / emulsifiers / dyes / flavors than meat;
7. chips and crackersa concentrated mixture of carbohydrates and fats with flavor enhancers - immediately contradicts all the basic principles of proper nutrition;
8. chewing sweets, chocolate bars, lollipops, etc. —a huge amount of calories, seasoned with chemical additives.

Proper nutrition: a sample menu for the day

This exemplary menu of Steve (who is it - read above) on maintaining weight contains2823 kcal. To calculate how much you need, use my .

Breakfast menu - start your day right

After the evening meal, the thermal effect of food is the lowest compared to morning and afternoon meals. Therefore, try to get most of the food into your stomach during the day. So here's a sample breakfast menu:

Total: B 42, U 73, F 5 — 509 kcal.

Have snacks between main meals.

Snack number 1

Total: B 42, U 21, F 28 — 509 kcal. Snacking on proper nutrition is quite powerful :).

Lunch menu - war is war, and lunch is on schedule

Total: B 43, U 60, F 25 — 638 kcal.

After workout

Total: B 44, U 71, F 4 — 500 kcal.

Menu for dinner - do not lean too much

Resting energy expenditure (BMR) at night is almost the same as during the day. The body also needs a lot of energy during sleep. Therefore, girls (and not only), rejoice -eat at night. In addition, an evening meal will increase muscle protein synthesis at night, as well as metabolism and satiety in the morning.

Total: B 44, U 16, F 49 — 678 kcal.

This diet is just an example of what a healthy diet can be. Variety is important here. You can search the Internet for recipes, learn how to make the right fitness cookies for snacking. Try sports protein shakes - they taste like cake, but BJU is better than steak. In general, there are a lot of options.Eating healthy doesn't mean tasteless.

Finally, I will say that in any case you need to listen to your body, because each person is unique. If you want to eat once a day - eat. Like to eat every 2 hours - eat. If you don't like vegetables, don't eat them, etc. Ultimately,The best diet is the one you feel comfortable on and don't want to jump off of.. In the long run, it will be more efficient.

I hope the article was helpful. If so, give it a like.

If you have any questions - ask in the comments below, I will be happy to answer!

Good luck in mastering the PP and achieving your fitness goals! :)

With love,

Kocher

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Many people believe that the causes of diseases are heredity and poor ecology, stress and life situations. But almost no one realizes that the external and internal state of a person largely depends on what he eats. If you want - take it seriously, but if you want - just do not pay attention to this phrase. But in any case, now we will talk about how to eat right to be healthy.

Probably everyone knows and remembers this expression: "You are what you eat." You can eat a piece of fried steak, but it is better to prefer stew. It will be more useful. Now for those who decide to bring their diet back to normal, a few tips:

Water is essential for health

If you ask yourself the question of how to learn how to eat right in order to be healthy, then you understand that a person does not live in order to eat, but, on the contrary, eats in order to live. But you need to start with ordinary water. Most likely, you have heard that you should drink at least two liters of it per day. A sufficient amount of fluid allows the body to live normally. In order not to forget to use "life-giving moisture", you need to develop a habit. Start simple: take a container, you can use a bottle (half a liter). You pour water into it. Download a special program to your mobile phone or simply set an alarm to ring every hour. A signal sounded - take out a container of liquid and take three sips. Even if you don't feel like drinking, drink anyway. In this way, “love” for drinking water is developed.

Be patient for twenty-one days, and then the hand itself will reach for the bottle.

Remember: tea, coffee, juices do not count. Only pure water.

We take food

As you wander in search of an answer to the question of how to eat right to be healthy, do not forget about such a moment as the frequency of meals. There has long been a debate on the topic "To eat after eighteen hours or not?". We will talk about this and much more at the moment.

Is it possible to fall asleep if the stomach "asks" to eat? Unlikely. Of course, there are people among us who can silence him, but is it worth it? It is best if the last meal is three hours before bedtime. But it doesn't have to be a pan of fried potatoes or meat. Don't limit yourself to a piece of bread. Try to keep your dinner light but balanced.

How should you eat right to be healthy, if you mean the frequency of meals? Three times a day is not enough, especially for those who work. Be sure to have snacks every three hours. It is desirable that these are products:

• High in soluble fiber: fruits, vegetables, legumes.
• Protein foods - cheeses, eggs, fish and others.
• Nuts and yogurt without sugar and additives.
• Dried fruits and salads.

Another factor affects the diet. This is age.

twenty to thirty years

You are young, healthy, metabolic processes proceed intensively. There are no problems with being overweight. These are positive points. The negative ones include: malnutrition, nightlife, alcohol and smoking. All this negatively affects the body, and it begins to hurt.

The question of how to eat right to be healthy at this age can be answered as follows:

• No long-term diets, especially those low in protein. They lead to a decrease in muscle mass. Calories begin to be deposited in fat.
• The diet should contain seventy percent animal protein and thirty - vegetable. The most useful protein is found in dairy products, meat, fish, eggs. It is desirable that at least something from this set is included in your daily menu. Remember: the meat should be lean, any fish will do.

• Pay special attention to carbohydrates. Thanks to them we are energetic and strong. Useful complex carbohydrates. These include: cereals, whole grain bread. Simple, but very tasty carbohydrates - sugar, cookies, sweets and more, should account for only ten percent of the required amount of organic compounds. The norm is sixty percent of the energy value of the diet.

Fats and micro-, macroelements in 20 years

We continue the conversation about how to eat right to be healthy in your twenties and thirties.

Don't forget about fats. Most metabolic processes proceed only thanks to them. Vitamins will also not be absorbed, but they are involved in the structure of the cell membrane and the functioning of the gallbladder. The function of fats is energy and protective. But you should not abuse this food item. Between the ages of twenty and thirty, twenty-five grams of saturated fat and eleven of polyunsaturated fats are enough.

At this age, the body must be fully provided with minerals and vitamins. A sufficient number of them is the key to the smooth functioning of the body in the future.

Give preference to foods containing sufficient amounts of magnesium, zinc, chromium, calcium, and B vitamins. The latter are found in fruits and vegetables. However, it is impossible to do without balanced vitamin-mineral complexes.

Nutrition at the age of thirty to forty-five years

It's never too late to start leading a healthy lifestyle. How to eat right at the age of thirty to forty years, so that health does not fail in the future?

During this period, metabolic processes begin to slow down. Stress, sedentary work, assigned responsibility for relatives and friends, low physical activity, violation of the diet - everything makes itself felt. Overweight appears, health problems begin.

After thirty-five years, it is necessary to reduce the calorie intake. The body begins to spend less energy, muscle mass decreases by one percent annually.

An important component of the menu should be protein, we must not forget about it. The amount of fat, especially animal fat, must be reduced. This also applies to simple carbohydrates. The diet should include more fruits, vegetables, salads.

By the age of forty-five, many people develop chronic diseases. The menu should be compiled depending on them. Some will have to limit the use of salt and spices, while others will have to give up sugar.

Meals should be fractional, portions should be small.

Nutrition for those over forty-five

At this age, the hormonal background changes. The body begins to accumulate fluid. Excess calories quickly turn into fat. Especially women during this period should give preference to a healthy diet. How to eat right, now let's talk. The main rule for compiling a menu is a limited amount of fats and carbohydrates. The diet should include: fish, dairy products, legumes, herbs, garlic, vegetable oils.

For normal bowel function, include in the menu: yogurt, cheese, cheese, yogurt, cottage cheese, onions. Don't forget foods like sauerkraut, homemade vinegar-free pickles, pickled apples.

Pineapple, papaya, kiwi will help fight fats. When dressing salads, give preference to lemon juice, apple cider vinegar.

You can't do without multivitamins.

A woman should deny herself a lot in this age period. The ovaries produce less estrogen, which is known to protect against excess weight. It is advisable to give up salt or reduce its amount, do not abuse bakery products. It is recommended to give preference to vegetables and fruits.

What to cook

Now let's talk in more detail about how to eat right. Let's try to make a menu.

Tip - paint a sample menu for the week. Remember that breakfast should account for two-thirds of the daily intake of carbohydrates, protein - one-third, fat - one-fifth.

For lunch, no one forces you to eat the first, second and third. The main thing is that the products are combined. Dinner should be light but satisfying. It is advisable to have dinner three hours before bedtime.

In addition to the main meals, there should also be snacks:

• Second breakfast - snack before lunch. Usually used: fresh fruits, dried fruits, nuts, cottage cheese.
• Snack - at sixteen o'clock. Suitable tea with a sandwich, cocoa, pancakes.
• The end of the day - fermented milk products: fermented baked milk, kefir.

Don't forget to prepare salads. There must be many. Every day you can come up with something new. Vegetables and fruits can be seasoned to your choice: vegetable oil, spicy dressing, sauce, natural yogurt. Nutritionists offer an original scheme. All salad products are divided into several groups. By combining products from these groups, you can eat delicious salads every day. That's what we'll talk about.

Product groups

Thanks to the scheme proposed by nutritionists, salads will be on your table every day, and they will be varied for a whole week. This table will help you in compiling the menu.

Protein products	crispy	Sweet or sour	Greenery	Dressing (one to two teaspoons)
Turkey or chicken, cooked and cut into small pieces	Grated carrot	Mango, diced	Fresh herbs (parsley, dill, basil)	grated cheese
Tuna or salmon. Can be pickled or smoked	bell pepper			Sunflower seeds
Baked eggplant, small piece			lettuce or spinach leaves
Broccoli, lightly fried	red onion		Broccoli sprouts	sesame seed
Choke	unleavened chips	Canned corn		avocado slices
Green pea	Rye or wheat crackers	grapefruit or orange
Canned beans or lentils		Raisins, plum
		Cherry tomatoes

Conclusion

Now you know how to eat right to be healthy. It remains only to follow these rules, gain willpower. Remember, what you eat when you are young can have a negative impact on your health in the future.

You don't have to give up on a new lifestyle right away. It only takes twenty-one days to change your habits. Try it and you will succeed.

Today, most nutritionists and ordinary people agree that the concept of "proper nutrition" is based on the principles of vegetarianism. It's no secret that the fundamental aspect of this nutrition system, which, by the way, is not just a refusal or the use of certain products, but a whole worldview, is a voluntary refusal to eat meat. The results of many studies have found that meat acts on our body as destructively as drinking alcohol or smoking. Meat is a conductor of animal fats into the human body, and as soon as they get inside, the cardiovascular system suffers, blood pressure surges occur. An excess of animal fats can also cause cancer.

In addition, the results of laboratory experiments have established the destructive effect of animal fats on the brain, as a result of which a person begins to experience neuroses, feel anger and irritability. All this affects the quality of everyday life in the worst possible way, the internal balance and harmony with the outside world are lost. So, with the fact that it is absolutely impossible to eat, we have decided, now we can consider a list for proper nutrition.

The proper nutrition system prescribes the use of more than three hundred types of vegetables and root crops, more than six hundred varieties of fruits, and about two hundred varieties of nuts. To fill the lack of protein will help: spinach, kohlrabi, cauliflower and wheat fruits, the use of nuts and legumes (soybeans, lentils, beans and peas) is especially effective in this sense. Animal fats replace various types of vegetable oils: olive, linseed, mustard, sunflower, hemp, coconut, corn, poppy, bean, nut, cotton, almond.

For clarity, the table below summarizes the percentage ratio of the proportions of the proper nutrition system, where 100% of the daily diet of an adult is taken as the basis:

Attention: completely exclude the use of any seasonings and vinegar from the diet!

It is very important not only to know what foods you need to eat, embarking on the path of proper and healthy nutrition, but also to be able to combine them correctly:

1. Legumes and sesame are in perfect harmony with rice;
2. Wheat is combined with peanuts, soybeans, sesame seeds, and legumes;
3. Legumes are most beneficial when accompanied by corn or wheat;
4. The perfect trio: soy, rice and wheat;
5. Pairs: wheat - sesame, wheat - soy;
6. Tandem: peanuts - sesame seeds, sesame seeds - legumes, peanuts - soybeans, peanuts - sunflower seeds;

Only by learning how to use all these products correctly and refusing products that contain dyes, seasonings, various flavors based on chemical compounds, we can talk about observing the principles of a proper nutrition system.

Proper nutrition: a list of what foods you can eat

In order to avoid the development of serious diseases, as well as in order to raise the general tone, you need not go to the pharmacy for medicines and dietary supplements, but go to the store for healthy products:

1. Avocado: the calorie content of this fruit is about 240 kcal. It contains a large amount of polyunsaturated fats, which are simply necessary to maintain the beauty of the skin and hair. In addition, avocados are rich in proteins, which means they can easily replace meat. This is a unique fruit also because it absolutely does not cause allergic reactions, which means that it can be safely introduced into the child's diet. Also, avocado boasts a high content of copper, iron, riboflavin (vitamin B2), vitamin A and trace elements. Since avocados are not a shortage in the domestic market, you should try to consume it at least a couple of times a week.
2. Flaxseed oil: not very pleasant in taste, but priceless in terms of benefits! With proper storage (only in the refrigerator, open for no more than thirty days), linseed oil saturates our body with fatty acids: Omega-3, Omega-9, Omega-6. Flaxseed oil is a great alternative to fish. To maintain the balance of these acids in the body, you need to consume one tablespoon of the product per day.
3. Sea kale, nori algae: an irreplaceable source of iodine, micro and macro elements, vitamins B and C, and selenium. Nori is a seaweed that is extremely rich in the above substances, which means that you simply have to treat yourself to rolls once a week!
4. Mushrooms: the purest protein, accompanied by a rare amino acid - valine. Mushrooms are unique in that the iron they contain is completely devoid of phytic acids. For example, 200 g of chanterelles easily replace the body's daily need for iron.
5. Tofu Cheese: Complete protein of the highest concentration (8.3 per 100 g). Tofu cheese can be a wonderful and savory ingredient for absolutely any dish.
6. Whole-grain types of bread: the purest fiber and magnesium, as well as B vitamins. Eating bread from whole-grain flour gives a huge charge of vivacity, strength and energy.
7. Various types of cereals: oatmeal, pearl barley, brown rice, buckwheat, eggs and many others will help make up for the lack of fats, carbohydrates and fiber in the body. You can cook soups with their addition, make cereals and even cutlets.
8. Protein peas - chickpeas: the name speaks for itself. It is a leader in the content of proteins and micro and macro elements necessary for the body. All dishes with the addition of chickpeas are extremely satisfying.
9. Peanuts and walnuts: contain high concentrations of trace elements, fats and proteins. They can be used as a healthy snack, as well as an additional ingredient for main dishes and salads.
10. Beans, lentils, peas: contain easily digestible protein in large quantities, in addition, they are very rich in zinc.
11. Greens: celery, parsley, dill, basil, cilantro - a source of all types of trace elements, fiber, zinc, iron, amino acids. In addition to additional ingredients for main dishes, they will be an excellent basis for various smoothies.
12. Poppy, flax, sunflower and sesame seeds: pure vitamins, calcium, potassium and trace elements. The perfect accompaniment to all types of homemade cakes.
13. All types of vegetables: different varieties of cabbage, carrots, zucchini, pumpkin, eggplant, corn, tomato - all these are essential trace elements, fiber, vitamins for a complete and healthy diet.

It is important to note that when it comes to greens, fruits and vegetables, you need to remember the principle of seasonality and be aware that proper nutrition is not just awareness of what foods you can eat, but also their competent combination!

What you can eat with proper nutrition: a list

Proper nutrition is healthy nutrition! Such nutrition can ensure full growth and development in childhood, support the vital activity at the proper level of an adult, improve health and become a full-fledged, effective, and most importantly, natural prevention of various diseases and abnormalities. If you strictly follow the rules and eat only natural and healthy foods and at the same time pay attention to physical exercises, you can reduce the risk of developing such chronic and complex diseases as hypertension, oncology, diabetes, obesity, diseases of the gastrointestinal tract and cardiovascular system . With proper nutrition, you can eat:

• Legumes: beans, soybeans, chickpeas, lentils, peas;
• Cereal crops: rye, millet, buckwheat, wheat, rice, barley, couscous, bulgur;;
• Nuts: coconuts, pine nuts, pecans, pistachios, cashews, walnuts, peanuts, hazelnuts, almonds;
• All types of vegetable oils: linseed, sunflower, olive;
• Mushrooms;
• Marine products such as: brown algae (wakame, hijiki, kelp, lima), red algae (dals, rodimia, carrageenan, porphyra), green algae (monostroma, umi budo, spirulina, ulva);
• Non-gelatin sweets based on agar-agar or pectin;
• Vegetables: potatoes, zucchini, carrots, squash, celery, radishes, spinach;
• As spices you can use: ginger, cinnamon, marjoram, fennel, basil, coriander, cardamom, pepper, cumin, turmeric, anise, vanilla, barberry, oregano, mustard;
• For breakfast, cereals filled with cedar milk are very useful;
• Fruits/dried fruits;
• Bread made from coarse flour.

Be sure to pay attention not only to what you eat, but also to what you drink! Try to use as much clean water as possible, preferably of natural origin, make cranberry juice, lemon water, completely give up carbonated drinks. Drinking alcohol is out of the question! Watch your diet, it must be correct and balanced, only then you will be able to maintain order in your body, helping it cope with daily stress in a rather difficult environmental situation.