Healthy food is not just spinach and celery. We explain how to stick to a healthy diet, and share simple and delicious recipes.
WHAT IS PROPER NUTRITION?
A healthy diet — a balanced and regular.
Try to eat every day at the same time and do not take long breaks between meals: short-term fasting increases the level of bad cholesterol in the body, and because of this there is an additional risk of heart disease. Scientists do not have a common opinion on how many times a day you need to eat: there are advantages and disadvantages of both three-fold and more fractional food. So experiment and choose the mode that is easier for you to follow.
For a balanced diet, it must be varied, including proteins, fats and carbohydrates, vitamins and minerals.
WHAT IF YOU DON'T WANT TO CHANGE YOUR HABITS ABRUPTLY?
And you don’t have to. Do this gradually: first get used to eating regularly, then gradually switch to healthy food. To make it easier, go in for sports. The study found that it was easier for those who started eating healthy food and at the same time including physical activity in the daily routine to maintain such a routine than for people who started with one thing.
Here’s how you can gradually change the usual products to more useful ones:
- Eat boiled or baked vegetables as a side dish, reduce the consumption of potatoes.
- Take fruit, unsalted nuts, or yogurt for a snack instead of chocolates and other sweets.
- Add low-fat milk to your coffee instead of cream.
- Use yogurt dressings instead of mayonnaise for salads.
- Buy whole-grain bread, pasta, and cereals instead of regular ones.
IF I DON'T HAVE TIME FOR BREAKFAST, WHAT SHOULD I DO?
A delicious Breakfast is a good argument to Wake up earlier. If you are not inspired by oatmeal, prepare fruit smoothies, yogurt with granola, fruit and cereals, or toast with cream cheese. Choose simple recipes and alternate them so that it is enough to buy the necessary products once a week and get up just 15-20 minutes earlier.
We have selected several recipes that will help you form a habit.
- 1 Cup orange juice;
- 0.5 cups of natural yogurt;
- 1/3 mango;
- 1 grated carrot.
Send all the ingredients to a blender and mix.
Toast with yogurt and red orange
- 3 tablespoons low-fat yogurt;
- 1 teaspoon of honey (can be replaced with jam);
- 0.5 teaspoon vanilla extract;
- 1 slice of whole grain bread;
- 0.5 orange, cut into wedges;
- 1 tablespoon of almonds.
Mix the yogurt, honey and vanilla extract with a spoon, spread the resulting mixture on a slice of bread, put oranges on top and sprinkle with almonds.
Cheese and avocado sandwich
- 2 tablespoons low-fat cottage cheese;
- 1 teaspoon of milk;
- ground black pepper and herbs-to taste;
- 0.5 avocado;
- 1 teaspoon lemon juice;
- 1 whole-grain bun;
- sunflower seed.
Use a spoon to mix the cheese with the milk, add pepper and herbs. Finely chop the avocado pulp, mix with the resulting mass and lemon juice, spread on a bun, decorate with seeds.
- 0.5 cups of milk;
- 0.5 bananas;
- 3 slices of whole-grain bread.
Mix the milk and bananas in a blender. Soak the bread slices in the liquid and bake in the oven.
I'M ALWAYS AT WORK AND I DON'T HAVE TIME FOR LUNCH AT ALL. WHAT ABOUT THIS?
Add lunch to your list of tasks for the day. If you plan your business in advance, taking into account the lunch break, it will be easier not to forget about it.
In case of an emergency, take healthy snacks with you: yogurt, vegetables or fruit, boiled egg, granola. Every day, replace a full meal with a snack is not worth it, but it can help out a lot if you are hungry, and before lunch or dinner is still far away.
I FEEL HEAVY. WHY IS THIS HAPPENING?
Heaviness can occur if you eat dinner too tightly and too late.
Eat 2-3 hours before bedtime and avoid simple carbohydrates and foods high in sugar, and avoid fried foods. It is better to make a choice in favor of complex carbohydrates and cereals, which will increase the production of serotonin-a hormone whose lack leads to depression and insomnia. For example, give preference to boiled fish with vegetables, lean meat, whole grain products. If you want to have a snack right before going to bed, it is better to drink a mug of chamomile tea, a glass of kefir or drinking yogurt.
Here are some recipes for a late dinner.
- 2 tablespoons of barley;
- 2 tablespoons oats;
- 2 tablespoons bulgur;
- 1 Cup low-fat milk;
- 1 pinch of cinnamon;
- 2 tablespoons raisins;
- nuts and berries – to taste.
Mix the barley, oats, bulgur and milk in a plate and send it to the microwave for 2 minutes. Add the cinnamon and raisins, heat for another minute, then add nuts and berries to taste.
Light omelet with pepper and herbs
- 3 chicken eggs;
- 1 Cup of milk;
- salt-to taste;
- 1 bell pepper;
- herbs-to taste;
- 10 g of oil;
- fresh herbs for decoration.
Mix eggs and milk, sprinkle with salt, do not beat. Add pepper and herbs. Rosemary and Basil are perfect. Grease the mold with oil and pour the mixture into it. Bake at 180 °C for 30 minutes. Garnish with fresh herbs.
Cottage cheese casserole with peaches
- 300 g of low-fat cheese;
- 2 eggs;
- 8 g vanilla sugar;
- 3 tablespoons sour cream;
- 3 tablespoons flour;
- vegetable oil-for greasing the mold;
- half a peach.
In a bowl, combine the cheese with the yolks and vanilla sugar. Then enter the sour cream and flour and mix. Separately, beat the whites and add to the mixture. Grease the form with vegetable oil, evenly distribute the mass and decorate it with peach slices. Bake for 40 minutes in an oven preheated to 160 °C.
Cheese with fruit
- 100 g soft cheese;
- 3 tablespoons of honey or jam;
- a handful of nuts and fruit;
- prunes-for decoration.
Mix all the products and decorate the dish with prune slices.
IF I EAT RIGHT, WILL I LOSE WEIGHT?
Most likely, without exercise, you will not lose weight — you need to not only adjust the diet, but also choose a training program.
If you have started to exercise actively, add more complex carbohydrates to your diet to compensate for energy — for example, whole-grain bread and fruit. For muscle growth, you will need protein. It can be eaten both before and after a workout, so always keep a thick yogurt or soy drink on hand.
Eat 2-3 hours before the start of classes, so that the feeling of heaviness does not become a hindrance. If you have time to have a snack no earlier than 40-50 minutes, choose: products that contain more carbohydrates and less protein.
I HAD TO BREAK MY DIET. WHAT SHOULD I DO IN THIS CASE?
The main thing — do not throw everything. If you once ate fried potatoes for the night or forgot to have lunch, it’s okay. Just keep following your rules from the next meal. If you have allowed yourself too much for the night, prepare a light and healthy Breakfast in the morning. And if you are invited to a party where there is a lot of junk food, try to eat nuts, cheese and fruit instead of chips and drink more water.