Food should satisfy all the physiological needs of the body and give pleasure psychologically. There is nothing shameful in that some people make a cult out of food, no - food has long been a supreme pleasure for our ancestors (who extracted food with great difficulty), besides, enjoying a meal, you are guaranteed to be satisfied with less.
In general, let's see where to begin the era of proper nutrition in your life so that the soul rejoices, and the body is not in damage.
General Principles of Rationing
When it comes to a healthy person who does not want to, or rather does not try to lose weight (after all, we all are), we can safely bring all the rules of dietetics into a short list of rules. Let's start with what should be contained in the menu of the person who chose the path of proper nutrition:
- daily - 3 servings of cereals;
- 2 servings of different (!) Sources of protein;
- 5 servings of vegetables and fruits, that is, insoluble fiber.
Now consider each of the groups in more detail.
"Good" grains:
- buckwheat;
- brown rice;
- whole-grain pasta;
- wheat porridge;
- wheat;
- oats.
Moreover, in proper nutrition for human health and pleasure there was a place even for the hotly loved potato - 2-3 times a week you can replace the cereals with potatoes, however, it is recommended to prepare it with a minimum of fat, best of all - in uniform.
Also, once a day you can eat bread (bran, Borodin, grain) - 30-40 g, if you replace them with a serving of cereal.
We continue to make a menu of proper nutrition - go to the proteins. Here you need to keep the proportion - 2/3 and 1/3, which means the ratio of low-fat and fatty protein.
"Good" protein:
- bird;
- low-fat meat;
- dairy;
- eggs;
- a fish;
- cheese;
- beans.
And the third part of the narrative of what you can eat when it comes to proper nutrition is insoluble fiber. Fruits, ideally, should be a substitute for not the most natural desserts, and vegetables - the lion's share of what filled your dinner plates. True, in the case of vegetables, it must be remembered that a salad dressed with mayonnaise, unlike a salad with olive oil, does not conform very well to the rules of a balanced diet.
Prohibited products
No prohibitions can not do without any innovation. If you decide to start a healthy lifestyle , you need to get used to the idea that with certain products you will see less often:
- semi-finished products, smoked products, pickles, canned food;
- mayonnaise, dressings for soups and sauces;
- everything that is deep-fried;
- fast food, including dry, instant soups and mashed potatoes;
- popcorn, nuts, chips, crackers.