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We all dream of living to a ripe old age in perfect health. And hardly anyone would argue that our health largely depends on what we eat. The human body needs energy, vitamins, minerals, and amino acids every day. All these vital components are given to us by food. But what should it be like to bring only benefits? The healthy eating pyramid will help us understand this.

The idea of ​​dividing foods into different groups, taking into account their benefits and harms, originated at the beginning of the twentieth century. In 1992, having systematized all the accumulated knowledge, American nutritionists presented the world with the first visual diagram based on the principles of healthy eating. Visually, the scheme had the shape of a pyramid.

Subsequently, based on research, adjustments were made and the pyramid was updated. The food pyramid is simple and clear recommendations for proper nutrition. Based on its principles, it is not difficult to create a suitable balanced and healthy diet yourself.

The food pyramid is built on five pillars. Let's look at them next.

Diversity

According to this principle, any type of product can be present on our menu, but each of them is assigned a specific niche.

Proportionality

The size of each segment signals the importance and quantity of the product in the daily diet. The smaller the segment size, the less the body needs this product.

Moderation

Measures must be observed not only when consuming harmful foods. Eating low-calorie foods in large quantities will also not lead to anything good.

Physical activity

When compiling a diet, it is necessary to take into account the level of daily physical activity. Physical exercise must be present in the daily routine and occupy at least one hour a day.

Individuality

When choosing products that will be included in the menu, you should take into account the individual characteristics of the body, the person’s age and the presence of any diseases.

The new version of the food pyramid is not divided into tiers or steps leading up, but into segments of different colors that converge to a single top. Segments include a specific group of products and are colored differently. The size of a segment indicates the importance of a particular group in a person’s daily diet.

Orange segment

Cereals

Energy is required for the functioning of a living organism. The main supplier of energy is complex carbohydrates. The orange segment is based on cereal products. There is almost no fat component in their composition, but there is enough vegetable protein and dietary fiber. Cereals are rich in vitamins, minerals and fiber. Products rich complex carbohydrates should make up half of the daily diet and are consumed mostly in the first half of the day.

  • Products made from wholemeal flour or whole grains.

Green segment

Vegetables and greens

This segment of the pyramid is represented by all types of vegetables that have a rich vitamin composition. Eating vegetables increases the secretion of digestive juice and enhances its activity, promoting good protein digestion. Vegetables go well with different products and have low calorie content. It is advisable that the diet include vegetables of different colors (green, yellow, orange) rich in beta-carotene. The daily norm is 500-600 g.

Red segment

Berries and fruits

First of all, berries and fruits are rich in organic acids and fiber. These are the main sources of vitamins, mineral salts, iron and folic acid. Preference should be given to fruits and berries fresh, they retain all dietary fiber.

After processing, a significant part of the beneficial properties is lost. Your daily diet should include one serving of citrus fruits rich in vitamin C.

Use fruits with a high glycemic index (dates, bananas, pineapples) with caution.

Yellow segment

Fats

We often hear that fats are harmful and their consumption should be minimized. This is not an entirely correct statement. Fats quickly replenish energy deficits, help digest food, and promote the absorption of fat-soluble vitamins. Food rich in vegetable fats brings great benefits.

Unsaturated fats speed up metabolism, lower cholesterol levels, and normalize blood pressure. Consumption of such fats is a good prevention of cardiovascular diseases and diabetes. The statement about the dangers of fat applies more to the group of saturated fats (margarine, fatty meats, lard, coconut and palm oil).

    Oil (olive, sunflower, sesame, corn, flaxseed).

    Nuts (walnuts, cashews, peanuts, almonds).

    Fat sea ​​fish(salmon, salmon, mackerel).

Blue segment

Milk and dairy products

We have known about the benefits of milk since early childhood. It is an essential source of calcium and animal protein. Milk is rich in vitamins A and E, phosphorus, iodine and zinc. This is a highly nutritious product that is easily digestible. Bacteria present in fermented milk products help normalize intestinal function. Two servings of milk or dairy products is the norm for one day.

  • Fermented milk products (kefir, fermented baked milk, yogurt, yogurt).

    Dairy products (cottage cheese, cottage cheese).

Purple segment

Plant and animal proteins

If carbohydrates are an energy accumulator for the body, then proteins are construction material for cells and tissues. Proteins are rich in amino acids. But the main value is provided by essential amino acids, which our body cannot produce on its own. This is what we get by eating foods rich in animal proteins.

Plant proteins do not have such a wide range of amino acids, but they are rich in dietary fiber. In addition, plant proteins are low in calories and are easier to digest. The daily protein intake is at least 30%.

    Lean meat (beef, pork, lamb).

    Poultry (chicken, turkey, duck, quail).

    Fish and seafood.

    Legumes (beans, peas, beans, lentils).

    Nuts (peanuts, hazelnuts, almonds, walnuts).

    Seeds (sunflower seeds, pumpkin seeds).

Of course, the food pyramid is not a dogma or an ideal system suitable for every person. We are all different and our food preferences are also different. But knowing what foods our body needs and are beneficial, you can make your diet tasty and healthy. Then you will always feel full and healthy. General Food offers you

We all think about our diet sooner or later: problems with weight, skin, and health in general force us to open our refrigerator and skeptically examine its contents. We ask ourselves the questions “what to exclude from the diet?” and “how can I start eating right?”, we are looking for our way to a healthy and beautiful body.

Meanwhile, healthy and proper nutrition is not a strict, exhausting diet, not a mockery of the body and not depriving it of its joys, it is just a series of rules, if followed, you can radically change yourself, acquire new useful habits, a beautiful figure and significantly prolong your life.

Our body is a reflection of what we eat

It's no secret that obesity has become a huge problem. modern people– we move less, consume large amounts of fatty foods, high-calorie sauces, and sweets. There are endless temptations everywhere, and manufacturers compete to see who will offer the next super product that no consumer can resist. The result of this race can be observed on the streets of any metropolis - according to statistics, almost every second resident developed countries It has overweight. Obesity, unfortunately, leads to problems not only in aesthetics and self-esteem, but also to serious consequences for the body: the risk of many diseases is directly proportional to the number of excess weight. Diabetes, problems with the heart, gastrointestinal tract, and reproductive function are only a small part of the possible diseases that arise when the diet is not followed.

Good news is that for last years taking care of the condition of your body has begun to become fashionable: more and more calls to engage in sports are being heard from the state, public organizations, organic and dietary products appear on store shelves, and advice on how to eat healthy is distributed in the press.

The basics of healthy eating, or how to eat healthy

When creating a healthy eating menu, there are several things to keep in mind: general rules: firstly, you need to eat often and in small portions. It’s most convenient to get yourself a small plate that can hold a handful-sized portion. No need to be afraid of hunger! A healthy diet involves 5-6 meals per day. It is also good to accustom yourself to eat at the same time - this will stabilize the functioning of the stomach and will promote weight loss.

Second important rule– remember about calories. There is no need to scrupulously calculate them throughout your life every time you eat; just watch your diet for a week or two, and the habit of automatically “estimating” the calorie content of food will appear by itself. Everyone has their own calorie intake; you can find it out, for example, by using a special calculator that is easy to find on the Internet. For example, a 30-year-old woman weighing 70 kg with a height of 170 cm and little physical activity needs about 2000 kcal per day. To lose weight, you need to consume 80% of calories from the norm, that is, in our example, about 1600 kcal per day. Additionally, there is no point in cutting down your diet - the body will simply slow down its metabolism, and such a diet does more harm than good.

Rule three - we maintain a balance between “income” and “expenses”, that is, the energy that is spent by the body on basic metabolism, work, sports, and calorie intake. Food includes four main components: proteins, fats, carbohydrates and dietary fiber - all of which are necessary for our body. The only question is which of them (fats and carbohydrates are different), in what quantities and proportions to consume. Approximate recommended values ​​are 60 g fat, 75 g protein, 250 g carbohydrates and 30 g fiber. The fourth rule is to drink water. Often we don’t want to eat, our body simply mistakes a lack of fluid for hunger and forces us to eat something that we really don’t need. One and a half or more liters of clean drinking water will help get rid of pseudo-hunger, make the skin more elastic, improve the general condition of the body, and speed up the metabolic process.

And the fifth rule is to choose products wisely. Read labels, composition and calorie content of products, exclude fast food, mayonnaise sauces, products with chemical additives, preservatives, and dyes from your diet. You must know what you eat, and then the path to beauty and health will become quick and enjoyable.

Healthy food

We will try to answer the age-old question “what to eat to lose weight?” The main thing when creating a menu for a healthy diet is maintaining a balance between expenses and consumed products.

So, you definitely need to include in your healthy diet every day:

  • cereals, in the form of porridges and muesli, rich in slow carbohydrates, which will provide our body with energy;
  • fresh vegetables (cabbage, carrots) provide the body with dietary fiber - cellulose;
  • legumes are a rich source of vegetable protein, especially necessary for those who rarely or do not eat meat;
  • nuts, especially walnuts and almonds, have a beneficial effect on the entire body and are a source of polyunsaturated fatty acids omega-6 and omega-3, microelements;
  • dairy products: natural yoghurts (without added sugar), kefir, low-fat cottage cheese provide calcium and improve the functioning of the gastrointestinal tract;
  • sea ​​fish contains protein and essential fatty acid omega-3;
  • fruits and berries are a storehouse of vitamins, heal the skin and protect the body from diseases;
  • lean meat - chicken breast, rabbit, beef are a source of protein.

Healthy products should not contain preservatives, artificial colors, or palm oil. It is better to limit pickles - you can treat yourself to them from time to time, but you should not get carried away.

If you have a problem with excess weight, then you should give up sugar altogether, even if you have a sweet tooth and cannot live without a cup of sweet coffee in the morning - sweeteners will solve this problem. Don't be afraid of them; high-quality natural-based substitutes are harmless, contain virtually no calories and taste good.

Strictly prohibited!

We've decided on healthy foods, let's look at the list of foods that are incompatible with a healthy lifestyle and proper nutrition:

  • Sweet carbonated drinks. They do not quench thirst, irritate the gastric mucosa, and, as a rule, contain a monstrous amount of sugar - about 20 g in each glass, artificial colors and flavors, and preservatives.
  • Deep fried food. French fries, chips, crackers and anything that is fried in large amounts of oil should be eliminated from the diet. Carcinogens, lack of nutrients and fat are not what a healthy body needs.
  • Burgers, hot dogs. All such dishes contain a mixture of white bread, fatty sauces, meat of unknown origin, appetite-stimulating seasonings and a large amount of salt. What do we get as a result? A real calorie “bomb” that instantly turns into folds on the body and does not carry any nutritional value.
  • Mayonnaise and similar sauces. Firstly, they completely hide the natural taste of food under spices and additives, forcing you to eat more, and secondly, almost all mayonnaise sauces from the store are almost pure fat, generously seasoned with preservatives, flavors, stabilizers and other harmful substances.
  • Sausages, frankfurters and semi-finished meat products. There is hardly any need for any explanation at this point - just read the product label. And this is only official data! Remember that under the “pork, beef” items in the composition, skin, cartilage, and fat are most often hidden, which you would hardly eat if they were not so skillfully processed and beautifully packaged.
  • Energetic drinks. Contain a heavy dose of caffeine in combination with sugar and increased acidity, plus preservatives, dyes and many other ingredients that should be avoided.
  • Lunches instant cooking. Noodles, mashed potatoes and similar mixtures, which just need to be poured with boiling water, contain large amounts of carbohydrates, salt, spices, flavor enhancers and other chemical additives instead of nutrients.
  • Floury and sweet. Yes, yes, our favorite sweets are one of the most dangerous foods. The problem is not only the high calorie content: the combination of flour, sweet and fatty foods multiplies the harm several times and instantly affects the figure.
  • Packaged juices. Vitamins and other beneficial substances almost completely disappear during processing. What benefit can there be from a concentrate diluted with water and flavored with a fair amount of sugar?
  • Alcohol. Enough has already been said about its harm to the body, we will only note once again that alcohol contains calories, increases appetite, interferes with the absorption of nutrients, and if the minimum doses are not observed, it slowly destroys the body, because ethanol is a cellular poison.

The transition to a balanced healthy diet will not be a burden if you follow simple recommendations.

First of all, don't starve yourself. If you feel discomfort, eat an apple, some nuts, dried fruits or muesli.

Secondly, drink a lot and choose healthy drinks. Chicory is good for weight loss - it suppresses hunger due to the large amount of fiber in its composition and has a beneficial effect on the body. Green tea is also beneficial, especially with ginger.

Diversify your diet! The more different healthy products you consume, the more the body receives various microelements, vitamins, amino acids.

If you really want something forbidden, eat it for breakfast. Of course, it’s better to give up unhealthy foods altogether, but at first it helps to think that sometimes you can still pamper yourself.

The fewer unnatural ingredients in food, the better. If you want to eat healthy foods, it’s better to choose a piece of meat instead of sausage, fresh vegetables instead of canned ones, muesli instead of buns.

Creating a “Healthy Eating” Menu

How to start eating right? First of all, you need to find out how many calories your body needs. Let's say it's 2000 kcal daily. In order to lose weight, you need to consume 1600 kcal per day, distributing it over 5-6 meals.

So, let's create a healthy food menu for every day:

Breakfast. Should be rich in slow carbohydrates and proteins, it can include:

  • oatmeal, muesli or grain bread;
  • kefir, unsweetened yogurt or a piece of cheese.

Second meal – light snack between breakfast and lunch:

  • any fruit weighing approximately 100-200 grams, or some nuts, dried fruits;
  • 100 grams of cottage cheese or unsweetened yogurt.

Dinner should be the largest meal of the day:

  • 100 grams of buckwheat or brown rice, pasta made from durum flour. You can add carrots, onions, peppers to the dish;
  • boiled chicken breast;
  • Salad of fresh vegetables dressed with a small amount of yogurt soy sauce or flaxseed, olive oil.

Afternoon snack, between lunch and dinner - another light meal:

  • A small piece of fruit or a glass of freshly squeezed juice, preferably from vegetables.

Dinner– light and tasty:

  • 100-200 grams of lean beef, rabbit, turkey, chicken, fish or legumes;
  • Salad made from cabbage, carrots and other fiber-rich vegetables.

And finally, a couple of hours before bed:

  • A glass of kefir, chicory or drinking unsweetened yogurt.

Throughout the day, you can drink unlimited quantities of water, green tea and chicory drinks with natural extracts of rosehip, ginger or ginseng.

Serving sizes are indicated approximately and will depend on individual parameters - daily calorie intake, rate of weight loss and other individual factors. In any case, it is better to consult a nutritionist.

We have studied beneficial features products known to mankind, and selected the 50 most delicious and healthy. For example, nutritionists recommend having ginger, eggs and beans on your table.

Vegetables and greens

Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).

Bell pepper. Or, as we are used to calling it, bell pepper. Not only is it a bright, crunchy and slightly sweet vegetable, but it is also an excellent source of antioxidants and vitamin C.

Broccoli. These dark green inflorescences are useful both fresh and frozen: they easily give a head start to many vegetables in terms of protein, fiber and vitamins K and C.

Carrot. The main source of carotene, necessary for human cell growth and healthy skin, mucous membranes and eyes.

Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and can protect the gastrointestinal tract from ulcers and cancer.

Cucumbers. They are almost 95% water, making them one of the lowest calorie vegetables. Contains little fat, protein and carbohydrates. Despite this, cucumbers are rich in vitamins and nutrients (especially potassium).

Oleg Iryshkin

We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). Downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, it is better to remove the skin from tomatoes and cucumbers before eating. The second pitfall is the incorrect cooking time. For example, grains should be cooked until al dente, but many people overcook them, thereby destroying the chemical structure of the product.

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys fungus) effect.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immunostimulating properties.

Anna Ivashkevich

private nutritionist

The chemical composition of ginger root is unique: vitamins B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, perfectly fights inflammatory diseases and can even reduce toxicosis during pregnancy.

Curly cabbage (kale). This species undeservedly remains in the shadow of broccoli, cauliflower and white cabbage. Grunkol, or kale (as curly cabbage is also called) contains all the necessary amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then we will simply add that in terms of nutrient density it has no equal among all green leafy vegetables.

Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which have a positive effect on the cardiovascular system, vitamins B and C and many minerals. Onions retain almost all their beneficial properties even after cooking.

Tomatoes. The eternal debate about whether a tomato is a berry, a vegetable or a fruit seems to have been resolved in favor of the latter. Be that as it may, Senor tomato contains not only vitamins A, B2, B6, E, K and various microelements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.

Sweet potato. Sweet potatoes, despite their high glucose levels, are recommended for diabetics because they can stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than regular potatoes.

Green beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain many vitamins. folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion and can reduce blood sugar levels and the risk of heart attack.

Fruits and berries

Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high fiber, vitamin C and antioxidant content.

Avocado. They differ from other fruits in that they consist of 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - available.

Bananas. Not only is it one of the world's most popular berries (yes, banana is a berry, not a fruit) and a favorite post-workout food, but it's also the best source of potassium, as well as fiber and vitamin B6.

Blueberry. One of the most powerful sources of antioxidants of any food. And you probably have known about the benefits of blueberries for vision since childhood.

Oranges. All citrus fruits have long had a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.

Strawberry. It is beneficial for the body not only due to its low carbohydrate and calorie content, but also due to vitamin C, fiber and manganese.

Cereals

Lentils. A very tasty and filling variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

Oleg Iryshkin

Ph.D., doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

Lentils are the oldest crop. It is rich in plant proteins and complex carbohydrates, which can keep you full for several hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves intestinal function and serves as food for beneficial microflora.

Beans. In terms of the quantity and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition for heart failure and diseases of the kidneys, liver and gastrointestinal tract.

Brown rice Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often classify it as a dietary product and note a positive effect on blood sugar levels, blood pressure and the prevention of colon and pancreatic cancer.

Oats. This cereal, in addition to the numerous minerals and vitamins that are included in its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of “bad cholesterol”.

Quinoa. Does not contain an ounce of gluten, only healthy fiber, magnesium and plant protein. Quinoa is an incredibly filling food that can be one of your best allies in the fight against extra pounds.

Nuts and seeds

Almond. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists say that almonds help in the fight against excess weight and speed up metabolism.

Chia seeds. The favorite product of the ancient Aztecs has become popular among vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and essential daily dose magnesium, manganese, calcium and other nutrients.

Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you lose weight.

Macadamia. Not the most popular nut in Russia differs from its fellows high level monounsaturated fats (the healthiest) and low omega-6 fatty acids (not the healthiest). It costs no more than hazelnuts and is sold in large supermarkets; you just need to carefully inspect the shelves.

Walnuts. Just 7 nuts a day (no more, they are very high in calories) can improve human immunity and reduce the risk of cardiovascular diseases. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.

Peanut. These beans (which many people mistakenly think of as nuts) are rich in antioxidants, nutrients, and can help you shed a few extra pounds. The main thing is not to substitute whole peanuts. peanut butter, otherwise everything will turn out exactly the opposite. However, you should also not get carried away with roasted peanuts under any circumstances.

Sweets, baked goods and dressings

Dark chocolate. The sweetest item on our list contains half of the daily requirement of iron, magnesium, manganese and antioxidants required by the human body. Recommended for people with high blood pressure.

Oleg Iryshkin

Ph.D., doctor of sports medicine and sports nutrition, nutritionist of the federal network of fitness clubs X-Fit

The most beneficial is dark chocolate with a high content of cocoa beans and minimal sugar content. Thus, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, when including chocolate in your diet, you need to know when to stop and not consume this product in excess quantities that go beyond the calculated biological balance of nutritional components and individual daily caloric intake.

Anna Ivashkevich

private nutritionist

The simpler the composition of dark chocolate, the better. Ideally, it should contain cocoa mass, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of cocoa mass, for example, 99% is the largest amount of cocoa. This product is rich in potassium, magnesium, phosphorus and contains small amounts of vitamins B and E. Its consumption helps stabilize cholesterol levels and improves mood (due to reduced cortisol production). The average daily serving of dark chocolate should not exceed 25 grams.

Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be difficult to find it in our stores, so we offer regular multigrain bread as an alternative.

Homebaked bread. If you want to eat healthy bread, you have to make it yourself. But homemade bread will definitely not contain gluten, and the amount of carbohydrates will not be as high as in regular bread.

Apple vinegar. Indispensable not only when preparing salad, but also when dieting: Apple vinegar dulls appetite and allows you to feel full for much longer. It will also help lower blood sugar levels.

Olive oil. The most healthy oil in the world contains powerful antioxidants that can strengthen the immune system and reduce blood pressure and cholesterol levels in the blood.

Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help you cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products and meat

Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it contains even more protein than meat or fish.

Yogurt. The fermented milk product retains all the positive properties of regular milk, and due to its content beneficial bacteria It also improves digestion.

Butter. Natural farm butter contains not only saturated fatty acids that are extremely necessary for our body, but also many nutrients and vitamins A and K2.

Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.

Salmon. This fatty red fish is rich in protein, vitamin D and omega-3 fatty acids, essential for improving memory and the proper functioning and nutrition of the human brain.

Sardines. Small but very healthy sea fish that can provide the body with 2 times more calories than white fish. In addition, they contain large amounts of phosphorus, potassium, calcium, magnesium and other minerals and vitamins A, D and B complex. Unsaturated fats from sardines are considered healthier than saturated fats of animal origin.

Shellfish. Mussels, snails and oysters occupy one of the first places among all products in terms of nutrients. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And you can hardly find decent oysters anywhere - except perhaps on Sakhalin and Vladivostok.

Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they contain a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.

Trout. An interesting fact that says a lot about this fish: it lives only in clean water. In terms of the content of nutrients, trout can be compared to salmon: a lot of vitamins A, D, B, E and omega-3 fatty acids.

Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with the caviar of some commercial species. Vitamins B, A, E, PP, two dozen micro- and macroelements and omega-3 fatty acids improve eye and brain function and halve the risk of cardiovascular diseases.

Do you want to be healthy and energetic? Start with proper nutrition. Our well-being directly depends on what we eat. A balanced diet affects, first of all, our appearance. A beautiful, even complexion, strong nails, shiny hair - this is thanks to the right food. Cheerfulness, energy and a positive outlook on life - this also comes from healthy food.

By eating unhealthy foods, people obviously doom themselves to a whole series of complications and problems. Lethargy, heaviness in the stomach, nausea and apathy are the first signs of poor nutrition. If you don’t stop in time, you can very soon become the owner of cardiovascular diseases, obesity, and diabetes. This is just a small part of the problems that can arise when eating harmful foods.

Proper nutrition is one of the main components healthy image life. By deciding to opt for healthy food, we help the body increase immunity, endurance and get stronger. This is how we prolong our life. It’s not scary if you haven’t been instilled with a culture of healthy eating since childhood, and you don’t know. It can be learned at any age. We have outlined a few simple rules. By adhering to them, you will always be healthy and full of strength.

So let's repeat: healthy eating is a healthy lifestyle, That's why:

  1. Food should be complete and as varied as possible. Our body needs different microelements and vitamins. They cannot be contained in just one product. The richer your menu, the more benefits.
  2. Follow your diet. It is important to develop the habit of eating at approximately the same time. Main meals: breakfast, lunch and dinner. It is worth adding two snacks to them.
  3. Don't skip meals. This has several unacceptable consequences. Firstly, the feeling of hunger. It will make you eat a lot more later. Secondly, the body will become exhausted. As a result, you will get tired faster. Thirdly, this can disrupt the digestive processes.
  4. Minimize your sugar and salt intake. There is hardly a person who does not know about the dangers of sugar and salt. At the same time, many continue to get carried away with them. Large quantities of these products lead to strong blow on health. Don't get carried away with them.
  5. Add whole grains to your diet. This is bran, wholemeal flour, and many cereals. They are a useful exercise for the stomach and a storehouse of vitamins.
  6. Eat fresh vegetables and fruits as often as possible. Ideally every day. They are sources of minerals, vitamins and nutrients.
  7. Eat fish. At least once a week. Omega-3 acid is especially useful. It is found mainly in fatty fish.
  8. Minimize your intake of the wrong fats, especially animals. They hit the digestive system very hard.
  9. Drink water. Clean, without gas. We advise you to calculate your individual daily norm. They can help with this mobile applications. For example, WaterBalance, Hydro and others.
  10. Forget fast food. These are extra pounds, heaviness in the stomach and a bad mood.

As you can see, eating right does not mean limiting yourself. On the contrary, your diet will become much wider. Healthy eating is not a diet at all! You won't go hungry or be under constant stress. Try it and you will soon realize that proper food- it's really cool.

Let's talk about healthy and unhealthy foods

As we already mentioned, you can find anything in modern stores. Therefore, it is very important to know what is healthy to eat and what you should forget about forever.

Products that bring only benefits

This category includes products created by nature. They contain many elements that have a beneficial effect on our health. Of course, our list can be expanded by adding different types of cereals, berries, fruits, vegetables, etc.

Fish

Eat fish and you can forget about illnesses of cardio-vascular system. It removes cholesterol perfectly. Fatty varieties contain Omega-3 acid. This is a rare element. It reduces the risk of disease and cancer. Fish contains healthy protein, which is several times easier to digest than protein from meat.

Broccoli

It contains amino acids and healthy protein. It is one of the main products that fight cancer. Include broccoli in your diet at least once a week and you can eliminate the risk of tumors. It also contains pectin. They improve the functioning of the stomach and intestines. Broccoli contains a huge amount of valuable microelements. Among them are zinc, iodine and manganese.


Apples

We can talk about the beneficial properties of apples for a very long time. They are useful for the functioning of almost all systems of the human body. They prevent many diseases. Rich in vitamins, they cleanse the body of toxins, toxins and lower cholesterol levels.


Tomatoes


Carrot

Saturated with vitamins: A, B1, B3, C, E, P, PP, etc. Also carrots rich in minerals: potassium, calcium, iron, copper, iodine, phosphorus, etc. It is very useful, especially for people with vision problems.


Blueberry

These are not easy tasty berries. This is a panacea for premature aging. Substances contained in blueberries reduce the risk of Alzheimer's disease, senile dementia and cancer.


Nuts

The benefits of nuts can be described for a very long time. They contain many vitamins and minerals. Serve as a means to increase libido. Reduce the risk of developing diabetes. Strengthens the cardiovascular system and vision.


Bananas

They can safely be called natural antidepressants. They replenish energy reserves. Normalizes the functioning of the digestive system. Increases the level of hemoglobin in the blood. Neutralizes high stomach acidity. Contain a huge amount of useful substances. Perhaps bananas have only one drawback - they are very high in calories.


Honey

Increases the body's resistance to infections and strengthens the immune system. It contains almost all microelements, as well as many vitamins. Honey helps with problems with the liver, respiratory system, stomach, intestines, etc. However, you should be careful with this product. This is a strong allergen.


Cranberry

An excellent remedy for colds. It helps normalize body temperature and blood pressure. Has a beneficial effect on the condition of the pancreas. Strengthens gums.


Products that negatively affect health

The harmful ones mainly include food products containing a large amount of artificial ingredients, sugar, and fat. They cause disorders of the digestive system and negatively affect the general condition of a person.

Sweet carbonated drinks

Gases, chemicals and sugar are their main components. All drinks like Coca-Cola have a negative effect on the stomach. Gases lead to gastritis. And dyes and other chemical additives cause allergies.


Sweets and baked goods

These are the main products causing diathesis, acne, allergies and obesity. You shouldn't give up sweets at all. Just replace cakes and sweets with dried fruits, dark chocolate, and honey. Replace white bread and baked goods with bran or yeast-free bread.


Fast food

This is anything that is deep fried. French fries, whites, pies, pasties, etc. Typically, overcooked butter is used to prepare them. This leads to the formation of carcinogens and other very harmful substances.


Sausages and sausages

Today you will no longer find sausage that does not contain dyes, harmful food additives and flavors. It's good if there is at least a little meat in it. Smoked foods are also harmful. They not only raise cholesterol levels, but also often lead to nervous system disorders!


Mayonnaise and margarine

Mayonnaise can be consumed, but only if it is prepared at home. Bought in a store, it threatens diseases of the stomach, intestines, heart, blood vessels, obesity. It contains a large number of substances hazardous to health: dyes, additives, saturated fats, vinegar. Margarine is not far behind. This is by no means an analogue of butter. This is a composition of trans fats, toxic substances, preservatives, synthetic fats, etc. Please note that margarine is used for store-bought baked goods.


Fast food

Don't be lazy. It doesn't take very long to prepare healthy food. Your liver, stomach, kidneys, intestines and other organs will say “thank you.” Noodles, soups, purees, bouillon cubes are all chemical compounds. There is practically nothing natural in them. You won't get far with flavors, food additives and fats.

These are indicative product lists only. There are many more in both categories. Stay healthy and eat the right healthy foods? Or give preference to fast, high-calorie and sweet food, but acquire a bunch of diseases? The choice is yours.

Attention! Harmful food additives

Many products contain nutritional supplements. Some of them are even healthy, containing vitamins and minerals. All additives have a name and a special code that begins with the letter E. We will focus on the most harmful ones. Every person should know them.

Harmful food additives
Life-threatening E123, E510, E513, E527
Dangerous E102, E110, E120, E124, E127, E129, E155, E180, E201, E220, E222, E223, E224, E228, E233, E242, E400, E401, E402, E403, E404, E405, E501, E502, E503 , E620, E636, E637
Carcinogenic E131, E142, E153, E210, E212, E213, E214, E215, E216, E219, E230, E240, E249, E280, E281, E282, E283, E310, E954
Causes stomach upset E338, E339, E340, E341, E343, E450, E461, E462, E463, E465, E466
Risk of skin diseases E151, E160, E231, E232, 239, E311, E312, E320, E907, E951, E1105
Dangerous for the intestines E154, E626, E627, E628, E629, E630, E631, E632, E633, E634, E635
Increase blood pressure E154, E250, E252
Particularly harmful to children E270
Little studied E104, E122, E141, E171, E173, E241, E477
Prohibited E103, E105, E111, E121, E123, E125, E126, E130, E152, E211, E952

Now you are armed basic knowledge O proper nutrition. You know what to include in your daily diet and what to avoid. We hope our recommendations are useful to you, and very soon you will feel great. Write to us about your achievements and discoveries in the world of a healthy lifestyle.

Would you like to take part in a little experiment? To do this, you don’t need to do anything special or make incredible efforts, just go to your refrigerator, open the door and, looking at the contents of the shelves with an inquisitive eye, answer how many of the healthiest products you found there. Take your time, take this seriously and do not confuse tasty, favorite and not very healthy foods for the body with sometimes unloved, but very healthy ones. This means that the smoked sausage and a piece of yesterday’s chicken left over from dinner should be moved to the side. They are not considered useful products. Canned food, mayonnaise and ketchup will also go there. What is the result? Not many useful products have been found, right? Or not found at all?

Maybe, pensively frozen in front of the refrigerator, you simply cannot be sure which food is healthy and which is not. Don’t be upset, there are probably more than half of these doubters, because in order to name healthy products, you need to know their properties. To help you solve this problem, we have prepared for you a list of the TOP-10 healthiest food products. According to scientists, these foods are the most useful in the world. this moment. In fact, there are many more of them, but we want to talk about the very best, the beneficial properties of which have been well studied and tested, so to speak, by time. These very, very healthy food products are quite accessible to everyone; they can be bought in any supermarket and at any time of the year. But this does not mean that only these ten products will now “settle” in your refrigerator. Just don’t forget about them, let them be present in your diet and benefit your body.

Vegetables

Cabbage
It has more vitamin C than oranges, and it contains more calcium than milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol, improves immunity and strengthens the heart muscle. Cabbage retains its beneficial vitamins needed by our body even when fermented. The nutritional value and the benefits of sauerkraut are determined by the high content of lactic acid, mineral salts and vitamins. This wonderful vegetable also contains a lot of nicotinic acid, which gives a beautiful, healthy shine to hair and strength to nails. So don’t deny yourself the pleasure of being beautiful and healthy, eat cabbage!

Carrot
In terms of the amount of useful substances it contains, it is in no way behind cabbage. Therefore, they often act as an excellent duet in most prepared dishes. Carrots can be consumed in different types- raw, boiled and stewed, fried, pickled... To make carrots better digestible, eat them with sour cream or sunflower oil. But most often, chew it raw - this will strengthen your gums and significantly reduce the number of microbes in your mouth. Carrots are famous not only for their content of the well-known vitamin A (carotene), which is also called the vitamin of beauty; they also contain plenty of other vitamins, as well as minerals. I just can’t believe that an ordinary small carrot also contains fructose, glucose, lecithin, amino acids, proteins and starch. Carrots strengthen immune system, improves the functioning of the intestines, has a beneficial effect on vision and, according to many scientists, can even prevent the development of cancer. And this is only a small fraction of what this miracle vegetable is capable of, deserving not only respect, but also its indispensable inclusion in the daily diet.

Onion or garlic
Just comrades in the fight against various diseases. They are actually similar to each other in the presence of the same beneficial substances and the same invaluable benefits, which they bring to the body when we, without even thinking about it, add them to many dishes. It is possible to say about them with complete confidence: “The spool is small, but expensive.” Onions and garlic strengthen the immune system, reduce cholesterol levels in the blood, will help with liver diseases and are simply irreplaceable for colds. Of course, eating onions and garlic is much healthier in their raw form, but not everyone dares to eat them raw every day - the smell is too stunning. From time to time, when important meetings and close communication with people are not expected, you can allow yourself a few cloves of fresh garlic or pieces of onion; this will only have a beneficial effect on your body.

Fruits
There are an incredible number of healthy fruits, and therefore to say that we only need one is not just wrong, but even somehow impolite towards others. Another thing is what fruits we can afford depending on the price or time of year. Therefore, we will consider two options that are quite accessible to us.

Apples - such native, healthy and wonderful fruits in all respects. Remember the proverb: “An apple a day keeps doctors out of work?” As they say, pick a vitamin from a branch, wash it - and enjoy the taste and aroma, and at the same time saturate your body with all sorts of benefits. And, by the way, there are a lot of them. Eating apples slows down the growth of cancer cells, relieves inflammation, and normalizes stomach function. And besides, apples are a real storehouse of vitamins and minerals that are beneficial for the human immune system and circulatory system.

Bananas which are sold in our supermarkets all year round, have long been perceived by Russians not as overseas guests, but as family, and the price of this fruit, amazing in its uniqueness, is quite acceptable. Bananas will benefit both a healthy person and those who are susceptible to diseases of the digestive tract. They are quickly absorbed by the body, thereby satisfying hunger. Bananas contain three natural sugars, namely fructose, glucose and sucrose, as well as the vitamins and chemical elements. But most importantly, bananas are record holders for potassium content, which we need for the functioning of the cardiovascular system, liver, brain, muscles and strength. bone tissue. If, for example, you tend to eat stress with sweets, give preference to bananas, which will relieve nervous excitement, bring sugar back to normal and help metabolism.

Legumes

Beans - one of the brightest and most useful representatives of the legume family, the constant use of which has a rejuvenating effect and helps to prolong life. In addition, beans are very unpretentious, and growing them on your own plot will not be difficult. This inconspicuous “modest” contains a high amount of vegetable protein and potassium, necessary for the good functioning of the heart and other vital organs, and fiber - for better functioning of the entire gastrointestinal tract. It is also extremely low in calories and high in antioxidants. The amount of bean protein is superior to lamb, chicken and cottage cheese, and is on par in protein with grainy caviar and cheese products. Good news for vegetarians and fasting people!

Dairy

Cottage cheese - this is calcium and phosphorus, necessary for the formation of bone tissue, healthy teeth, nails, heart, brain and blood vessels, as well as an easily digestible protein that can replace the proteins of meat and fish. The best cottage cheese is, of course, homemade or bought at the market from a seller you trust. But if this is not possible, choose a product in the store called “Curd”, and not the “Curd Product” that appears in abundance on the shelves; from it you are unlikely to derive the benefit that we are telling you about.

Vegetable oils

Olive oil , perhaps the most popular among vegetable oils, as it contains monounsaturated fatty acids, which are very good for the heart and fight cholesterol plaques. It can be added to salads, soups, porridges, many main courses and even taken on an empty stomach. It protects the heart and normalizes blood pressure, helps strengthen bones, thanks to the vitamins A, D, E and K it contains, thereby reducing the risk of joint diseases. Olive oil is especially beneficial for children, as it stimulates bone growth. Olive oil is indicated for people suffering from diseases of the digestive tract, liver diseases and diseases gallbladder. Oleic acids contained in olive oil help strengthen memory and have a beneficial effect on mental processes.

Fish
Just imagine - 30 grams of fish products per day or three “fish” lunches during the week reduce the likelihood of developing a heart attack by 50%! In terms of its nutritional and culinary qualities, fish is in no way inferior to meat, since it contains proteins, fats, extractives and minerals, and even surpasses the latter in the ease of digestion of proteins. Among all types of fish, marine fish from cold seas are considered especially useful, for example, salmon , which is a record holder for the content of Omega-3 fats, which lower cholesterol levels, prevent certain types of cancer and vascular thrombosis, as well as Omega-6 and iron. In addition, it can reduce the risk of various heart diseases, overcome depression, prevent memory loss and improve hair condition. Make it a rule to replace meat with fish more often, and soon you will see for yourself how much the condition of the whole body will improve.

Honey
If you have honey, you can simply forget about sugar. This extremely useful and necessary natural product in the diet increases the body’s resistance to many infections, it strengthens the immune system and is the best source of energy. Honey contains many vitamins, enzymes, microelements, organic acids and proteins. It is recommended to take it in the treatment of diseases of the liver, gastrointestinal tract, respiratory system, and simply for general strengthening of the body. Add honey to tea, porridge, drink boiled water with honey before bed, this will help you fall asleep faster and restore strength.

Nuts

The common people of Ancient Babylon were strictly forbidden to eat nuts; it was believed that these fruits strengthened the mind, and the mob had no use for it. Today, fortunately, everyone can afford a handful of any nuts of their choice. Among all the variety, preference is still given walnut , because it is a real storehouse of vitamin C. An adult only needs to eat five walnut kernels to get the daily requirement of vitamin C. However, they must be eaten slowly, chewing thoroughly, otherwise they will not be absorbed by the body. Walnut normalizes the acidity level of gastric juice and normalizes intestinal functions. For people suffering from diabetes, high blood pressure, joint diseases, mastopathy and fibroids, walnuts are simply vital. To all its other positive qualities, one more important one can be added - it has a beneficial effect on nervous system, eliminating a lot of nervous tension, which is why walnuts are recommended to be used to stimulate brain activity, for headaches, memory and attention disorders, sleep disorders and stress.

Green tea

There are more and more green tea fans every day. And it’s not surprising, because this drink is very healthy. Try to buy green tea in bulk, without additives, and not in bags, in order to drink a truly valuable and healthy drink. Only real green tea contains antioxidants and is especially rich in vitamin C (2 cups of green tea equals 7 oranges). This amazing drink dulls the feeling of hunger and improves bowel function, reduces the risk of strokes, strengthens blood vessels, improves the immune system, lowers cholesterol and blood sugar levels and has a detrimental effect on various viruses and microbes. And finally, it increases the overall tone of the body and slows down the aging process. Add apple juice to green tea to give it an interesting taste. Pay attention to the fact that green tea is recommended for those who work a lot at the computer, since it is believed that it protects our body from harmful radiation.

There are actually a lot of products that are good for health, because everything that nature gives us is beneficial and creative: some help us maintain a sane mind, others - the youth of our body. If you correctly combine all of the listed components in your daily diet, you will get the maximum benefit from them. Eat the healthiest food products!

I wish you health and longevity!

Larisa Shuftaykina