A complete diet necessarily includes every type of essential and daily essential nutrient. These are macronutrients (carbohydrates with fats, proteins) and micronutrients, which include vitamins and minerals. Fiber is one of the additional but no less important components.
If you want to maintain and improve your health, you need to eat high quality and varied. It is nutrition that is a key aspect in preventing many diseases and the formation of good immunity. We offer you a detailed list of foods recommended on the right diet for a healthy lifestyle.
PRODUCTS ON THE RIGHT DIET FOR A HEALTHY LIFE
The general rule on the transition to a healthy lifestyle is drawing up a diet and preparing dishes from fresh and high-quality food (preferably without processing or adding chemical additives). Then the body will receive more nutrients.
From the entire list of foods for proper nutrition, 5 main groups are distinguished by origin: cereals, meat, fish, plants (vegetables, fruits, berries), oils, dairy products. Nuts, seeds, beans, eggs are also allowed.
Useful groats for the items: Buckwheat, barley groats, pearl barley, corn groats, whole oatmeal, millet groats, brown (brown) rice.Less Common: Sorghum, Couscous, Quinoa, Spelled, Bulgur and Teff.
Benefits: Valuable sources of slow carbohydrates. Saturates for a long time, suppresses cravings for sweets, helps to build up muscles. The intestinal walls are cleaned, microflora is enriched, the pressure is normalized, metabolism is activated—lots of B vitamins, fiber, potassium, phosphorus.
Consumption Tips: You can have cereals in the morning: for breakfast or lunch. Ideally combined with mushrooms, vegetables, and herbs, berries, fruits, dairy products, fish and seafood, eggs. You can also serve porridge with meat, poultry. Cooking methods: steaming or boiling (when steaming, the glycemic index is lower).
How often to consume: Daily, per day 150-400 g (ready-made).
What cereals are best to exclude: Quick oatmeal (flakes), white rice, semolina, breakfast cereals. For the most part, they contain not slow but fast carbohydrates in the composition. Cereals give almost no long-term energy, do not saturate. Such cereals cause a quick appetite. Regular use leads to a set of extra pounds.
What cereals to reduce for weight loss: Rice, couscous, bulgur, corn porridge. It is not necessary to exclude entirely.
2. MEAT AND EGGS
Useful types of meat for items: Veal, lean beef, rabbit, lamb, chicken, turkey.Less common: venison and elk meat, partridge and quail, goat meat, horse meat, camel meat.Eggs: chicken, quail.
What is the benefit: Supply of complete protein and essential amino acids, prevention of anemia. At the same time, meat with eggs is rich in B vitamins, phosphorus, selenium, and zinc. Muscle mass grows faster; bones are strengthened, the functions of the central nervous system and brain, thyroid gland are supported. Eggs contain fatty acids, choline, lutein.
Tips for consumption: You can at any time of the day. The best combinations of eggs and meat will be vegetables, herbs, mushrooms, but fruits, berries, and dairy products are also suitable for poultry. It is also possible with cereals. The meat needs to be boiled or stewed, baked. Eggs – fry without oil, boil, poached.
How often to eat: Red meat 2-3 times a week for 130-180 g, poultry, and low-fat varieties can be more often.Eggs – 1-2 whole eggs daily.
Which meat is better to exclude: pork, goose, and duck. A lot of fat – from 30% to 60%.This significantly increases the calorie content. Such meat changes the lipid composition in the blood increases the level of cholesterol. For PP and weight loss, foods are definitely not suitable; they cannot be included in the diet regularly.
What meat to reduce for weight loss: Lamb, marbled beef (beef with fat layers). There is less fat in these varieties than in pork. Therefore you can use it for weight loss, but only rarely. However, lamb and beef are high in protein, amino acids to support muscle mass.
3. FISH AND SEAFOOD
Useful seafood for items: Low-fat types of fish – pollock, hake, blue whiting, halibut, cod, haddock, flounder, navigate.Fatter species – mackerel, chum salmon, coho salmon, pink salmon, sardines, trout.Seafood: squid, shrimp, mussels, caviar.
Benefits: Sources of easily digestible protein. The exchange of fats with cholesterol is getting better; bones are strengthened, immunity is strengthened—lots of vitamins, minerals.
Tips for consumption: Allowed to take at any time of the day.Combinations on PP – vegetables, herbs and herbs, olives, beans, lemon are suitable for fish. From cereals, you can use buckwheat, rice, millet. Seafood is steamed or baked. Fish with vegetables is an ideal dinner option.
How often to eat: Low-fat varieties are allowed daily, and fatty ones 2-3 times a week. The standard serving is 100 to 200 grams.
Which seafood should be avoided: Salted and dried. They contain large amounts of salt, which retains water, develops puffiness. Swordfish, shark, sea bass, mackerel, eel, tile, carp, perch, oysters – no more than once a week due to the accumulation of mercury and toxins.
What seafood to reduce on weight loss: Varieties with a high proportion of fat consume no more than 2 times a week. It cannot be ruled out since such fish contains many beneficial fatty acids with vitamin D.
4. MEAT BY PRODUCTS
Useful by-products for items: Beef, pork, chicken liver, tongue, heart, kidneys, ventricles.Less Common: Lungs, Brains, Heads, Tails, Spleen.
Benefits: Much protein, like meat, but fewer calories.In the composition of calcium, iron, magnesium, zinc, vitamins B, A, D and E, enzymes. By-products saturate, tone up and give energy for a long time have a beneficial effect on the central nervous system. Muscle tissue begins to grow vigorously; sleep is normalized. Regular consumption of by-products reduces the risk of developing anemia.
Tips for Consumption: If the by-product is low-fat, it is allowed in any meal. It is better to eat fatty liver in the first half of the day. The group is combined with vegetables, cereals, herbs. Lungs, the brain must be boiled-stewed, the kidneys and tongue must be boiled, the liver and heart must be stewed.
How often to consume: 1-2 times a week is enough, a portion of 15 to 200 g.
Which offal to avoid: Duck liver (foie gras). This product is not the best for a healthy lifestyle since 100 g contains 40 g of fat. Moreover, it belongs to the saturated group, which is recommended to be limited in the diet.
What offal to reduce on weight loss: Beef brains. The delicacy is good for the body, but it is fatty and contains much cholesterol. DAIRY PRODUCTS
Useful dairy products for pp: Milk, kefir, cottage cheese, fermented baked milk, natural yogurts, curdled milk, cream, butter, sour cream, hard and soft cheeses.Less common: acidophilus, koumiss, ayran, yogurt.
Why: Suppliers of protein, amino acids, calcium, phosphorus, and vitamins A, B12, D. Addfoods for proper nutrition to strengthen bones and teeth, normalize intestinal microflora, improve brain function. Dairy products have a positive effect on immunity, the central nervous system, hormones.
Tips for consumption: Allowed at any time of the day. For example, in the morning you can make porridge with milk, and in the evening you can eat cottage cheese. Vegetables, dried fruits, herbs, berries, cereals are suitable for products. You need to consume fresh.
How often to consume: Every day, if there is no intolerance.
Which dairy products should be avoided: Zero fat products and sweet yogurts with additives, condensed milk. They contain sugar, which negatively affects health. Sugar is often added to low-fat foods to compensate for taste.
6. LEAF / GREEN VEGETABLES
Useful types of vegetables for items: White cabbage, broccoli, cucumbers, zucchini, zucchini, Chinese cabbage, celery, green peppers, green onions.Less popular: Brussels sprouts, kohlrabi, asparagus, artichokes, bok choy.Herbs: spinach, sorrel, parsley, cilantro, dill, arugula, basil, and green lettuce (iceberg, roman lettuce, lettuce, Batavia, frize).
What are the benefits: High in fiber, vitamins, minerals, antioxidants. The process of metabolism and digestion are normalized, the intestinal microflora is restored, and the cholesterol level in the blood decreases. Radicals and toxins are neutralized, iron deficiency disappears, the appearance of nails, skin, and hair improves. Low in calories, high in benefits.
Consumption Tips: Preferably at every meal.Suitable for meat with fish and seafood, eggs. Combine with grain bread, dairy products, beans, oils. It should be eaten fresh or steamed.
How often to consume: Every day is a must—a minimum of 300 g per day.
7.Less common: daikon, parsnips, capers, sweet potatoes, yams, rutabagas, turnips, radishes.
Benefits: Enrichment of the body with fiber. Digestion improves, the percentage of beneficial microflora increases, metabolism is accelerated. The liver and intestines are cleansed, hunger is delayed, the risk of heart or vascular problems is reduced—lots of vitamins, minerals, and antioxidants.
Consumption Tips: Starchy vegetables are best eaten before 5-6 pm, and you can eat the rest at any time of the day. Combine with eggs, vegetable oil, green vegetables, fish and meat, beans, mushrooms. This segment will be fully assimilated fresh, but baking, stewing, cooking is not prohibited.
How often to consume: Every day, if only the vegetables are not starchy.
What vegetables to reduce for weight loss: It is better to use with restrictions – potatoes (no more than 1-2 times a week), beets, carrots, pumpkin, sweet potatoes, turnips, rutabagas (no more than 2-3 times a week). High starch content can inhibit weight loss.
8. BEAN PRODUCTS
Useful legumes for items: Beans, beans, mung beans, green beans, peas, lentils, chickpeas, soybeans. Each product has many varieties of types.
What is the use: Cleansing the intestines from food residues, improving the absorption of nutrients and nutrients, removing toxins. Beans have a beneficial effect on skin, nails and hair, liver, blood composition, central nervous system. Ingredients for PP: B vitamins, protein, fiber, iron and zinc, magnesium.
Consumption Tips: Best served in the morning or at lunchtime. Legumes are ideally combined with herbs and vegetables, oils, spices. It is best not to combine with meat, mushrooms, asparagus, cabbage, garlic, and onions. Cooking methods: boiling, stewing. Pre-soaking is mandatory.
How often to consume: Sufficiently 2 times a week in portions of 100-150 g.
Useful fruits for items: Most popular: apple, pear, banana, kiwi, grapes, persimmon, pomegranate, grapefruit, orange, tangerine, lemon.Least common: papaya, passionfruit, lychee, guava.
Benefits: Improvement of lipid profile with the prevention of atherosclerosis, neutralization of free radicals, strengthening of bone tissue. Intestinal motility improves, microflora is enriched, foci of chronic inflammation are stopped—essential foods for a healthy lifestyle and proper nutrition.
Tips for consumption: You can eat fruit at any time of the day, but it is better to eat it in the morning. Fruits are combined with dairy products and cereals. Citruses go well with meat, seafood, nuts. More benefit from fresh fruits, with heat treatment, useful substances are lost.
How often to consume: Mandatory every day.Enough 200-300 grams.
Which fruits are better to exclude: Canned food, as well as juices and nectars (store, freshly squeezed).A lot of sugar, little dietary fiber, vitamins, minerals. Often in the composition of additives, for example, preservatives.
What fruits to reduce for weight loss: Grapes, mango, banana, figs, lychee, watermelon.Lots of natural sugars. When you overeat, it will be tough to lose weight. Often these fruits cause fermentation in the digestive tract. It is also best to avoid overripe fruits due to their high sugar content.
Useful berries for items: Strawberries, wild strawberries, blueberries, blueberries, currants, cranberries, lingonberries, cherries, sweet cherries, raspberries, blackberries, cloudberries, sea buckthorn, gooseberries. You can also add goji berries, viburnum, dogwood, rose hips to the diet.
The benefits are: Sources of antioxidants, fiber, calcium, zinc and iron, manganese, vitamins C, K, A, and group B. Blood sugar decreases, the inflammatory process is suppressed, the action of harmful radicals decreases. They help the berries to lose weight, improve digestion, saturate for a long time, rejuvenate the skin.
Tips for consumption: It is recommended to save the berries for a snack. They also go well with breakfast, such as porridge, oatmeal, or PP pancakes. It can be consumed frozen or fresh. It goes well with dairy products, nuts, fruits.
How often to consume: Preferably daily, 200-300 g per serving.
Which berries to reduce by losing weight: Cherries, these berries, in comparison with other varieties, have a lot of sugar. Therefore, it is often impossible to add to the diet during the fight against excess weight, but it is unnecessary to eliminate it.
11. Less Common: Pecans, Macadamia, Coconut, Chestnut, Brazil Nuts.
Benefits: Filling the stomach with protein and fiber, reducing hunger, stimulating the breakdown of adipose tissue. The harmful fraction of cholesterol and glucose in the blood decreases, the functions of the gastrointestinal tract are activated. It is necessary to include this product in proper nutrition because of fatty acids, vitamins, and minerals.
Tips for consumption: It would be better to eat nuts for breakfast and snacks, but only until 3 pm. Combine with fruits, dried fruits, berries, and honey. Ideally consumed alone raw or dried as a snack.
How often to consume: Allowed daily, but no more than 20-30 grams.
Walnuts are best excluded: Salted. There is often too much flavor in the product, and salt in large quantities provokes puffiness. Heaviness in the stomach, impaired digestion are common consequences.
What nuts to reduce in weight loss: Pine, Brazilian, pecans, hazelnuts, macadamia, as it contains a lot of fat, which increases calories. It’s easy to overeat them, ruining your entire meal plan for the day. It is not necessary to exclude, but it is better not to overuse.
Useful seeds for items: Sesame seeds, chia seeds, sunflower seeds, flax seeds, pumpkin seeds, hemp seeds, poppy seeds, cumin.
What is the benefit: Normalizing the lipid profile, the prolonged feeling of fullness, activation of metabolism, cleansing of toxins. The digestive tract’s work is stimulated, the hormonal background is stabilized—lots of fatty acids, proteins, fiber.
Tips for consumption: Allowed at any time of the day. Seeds are combined with fruits, berries and vegetables, nuts, honey, fermented milk products, and cereals. Maximum benefit when consumed raw (fresh).
How often to consume: Every day, but no more than 1-2 tablespoons.
Which seeds to reduce slamming: Sunflower seeds. It is difficult to keep track of portions when eaten freely, and the seeds are high in calories and fat. They also contain a lot of Omega-6 acids, which are harmful in large quantities.
13.Less common: Pine nut oil, avocado oil, pumpkin seed oil, and grape seed oil.
What are the benefits: Regulating blood cholesterol, improving the digestive process, supporting metabolism, strengthening bones, muscle tissue, the walls of blood vessels, and the heart. Immunity is strengthened, the condition of the skin, hair, and nails, joints improves. It is imperative to include this product in the diet at the BCP due to fatty acids.
Tips for consumption: Oils are good at any time of the day. It is often used as a dressing for vegetable salads, sauerkraut, or mushrooms. They make homemade mayonnaise from them. In this case, unrefined varieties are taken. Before breakfast, you can eat a spoonful of oil in its pure form. But it is better to fry in refined oils.
How often to consume: Every day.Serve – 1-2 tablespoons.
Which oil is better to exclude: Sunflower and soybean. Not the best varieties in terms of composition and properties.
What oil to reduce for weight loss: Olive, sesame, corn, grape seed oil. These varieties are shallow in Omega-3 fatty acids needed in the diet. Therefore, it is better to give preference to other varieties.
14. FLOUR PRODUCTS
Useful flour products for pp: Wheat flour from grade 2 and below, corn, whole grain, oatmeal, rice, rye, and buckwheat flour.Less common varieties: flax flour, barley flour, soy flour, pea flour, chickpea flour, coconut flour, spelled flour.Types of bread: Borodino, bran, buckwheat, rye, whole grain.Durum wheat pasta. It can be PP-snacks and PP-baked goods.
What are the benefits: Sources of fiber, complex carbohydrates. This group has a beneficial effect on digestion, microflora, cholesterol levels, hematopoiesis with metabolism. The feeling of hunger decreases and the body satiates energy.
Tips for consumption: The food is a carbohydrate, which means it is suitable for intake in the morning. This can be PP baked goods (pancakes, pancakes, casseroles, and muffins) for breakfast or a snack. Homemade bread is also made from flour, suitable for dinner, or dough on dumplings, pies. Flour is also used for bread. Bread is suitable for snacks, pasta as a side dish for meat.
How often to consume: You can daily, but limited, within the framework of BJU with calories.
It is better to exclude products: Wheat flour of the highest grade and bread, dough from it. Each of these foods contains empty calories, not satiating for long. Useful in them the very minimum, there are almost no trace elements with dietary fiber.
What flour products to reduce for weight loss: Lavash, rice, barley, pea flour and chickpea flour, coconut flour. For the most part, these are high-calorie foods with starch or an abundance of fat. It is better to give up pasta on weight loss, replacing them with cereals. Bread – no more than 1-2 slices.
15. “HELPFUL SWEETS”
Useful sweets for items: Dried fruits, candied fruits, honey, marshmallow, marshmallow, marmalade, dark chocolate, preserves, jams, jellies without sugar.Special dietary sweets on the PP: protein bars, muesli bars, gingerbread, and biscuits (sold in special health shops or prepared at home). All products should be made from natural ingredients, without additives and sugar.
What is the use: Alternative to sugar, sweets, confectionery. When such a product is made from natural ingredients, almost all nutrients are preserved. The body is replenished with energy, hormones of joy and pleasure are produced, the mood rises. This is a good option for a quick bite when the body needs to be nourished urgently.
Consumption Tips: You should eat sweets in the morning. For breakfast porridge, you can add dried fruits, candied fruits, honey, jam. For a snack, take a marshmallow or marshmallow, marmalade, a piece of dark chocolate. In the afternoon, it is undesirable to eat sweets.
How often to consume: Literally 20-30 g per day; you don’t even need to abuse it without losing weight.
What sweets are best avoided: Sugar, chocolates, candy, ice cream, energy drinks, and sodas. The risk of diabetes is growing, skin and teeth deteriorate, intestinal microflora deteriorates, extra pounds are accumulated.
What sweets to reduce on weight loss: It is advisable to exclude everything; you can only leave dark chocolate, dried fruits—otherwise, the risk of breakdowns and excess calories increases.
16. SPICES AND SPICES
Useful spices for pp: Black pepper, paprika, turmeric, cinnamon, ginger, garlic, bay leaf, nutmeg, cloves, coriander, rosemary, cumin, cardamom, oregano, basil, fennel, anise, cumin, vanilla. Salt can also be included here, but it must be reduced in the diet with proper nutrition.
What is the benefit: Giving aroma and pleasant taste to dishes. The central nervous system is strengthened with the elimination of stress, depression, neuroses. Blood pressure and lipid profile stabilize, blood circulation accelerates, metabolism improves. In a proper diet, spices must be present.
Tips for consumption: The addition of spices to dishes does not depend on the time of day (you can add cinnamon to porridge for breakfast, paprika, and garlic to coat chicken for lunch). Seasonings are combined with lean meat, fish, vegetables.
How often to consume: Allowed daily, the norm is from 1 to 4 grams.
Which spices are better to exclude: Store-bought seasoning mixes. They usually contain a lot of unhealthy additives. For example, glutamic acid is often included, which can trigger an allergic reaction. There may be dyes.
What spices to reduce for weight loss: Spices will not add calories to the dish but whet the appetite, resulting in overeating. Therefore, you should not abuse seasonings. It is better to minimize salt during weight loss, as it provokes edema and inhibits weight loss.
WHAT ELSE CAN BE INCLUDED?
No less useful products for a full-fledged, balanced diet were not included in the listed groups. Let’s talk about them briefly. They will add variety to the diet, adding a lot of micronutrients, nutrients, and fiber.
- Bread and slices. Typically used for breakfast or snack sandwiches. A carbohydrate product replenishes energy, cleanses the gastrointestinal tract, and positively affects the central nervous system, heart with blood vessels, and immunity.
- Canned fish in its own juice. The meat retains its benefits, and the way of cooking gives a subtle, pleasant aftertaste…Tuna is especially useful for the body. It is a source of easily digestible protein, amino acids. Suitable for dinner, it can be added to a salad.
- Olives, olives. Replenish healthy fats, contain dietary fiber, trace elements. They cleanse from toxins, improve the work of the gastrointestinal tract with the intestinal microflora. Olives are beneficial for the central nervous system, blood vessels, immunity.
- Mushrooms. Camelina, boletus, chanterelles, mushrooms, oyster mushrooms are useful. They contain chitin, potassium, copper, and B vitamins, antioxidants. These mushrooms support the heart with blood vessels, cell health, and immunity.
- Avocado. It is a source of Omega-3 fatty acids, improves immunity, skin, and hair condition. The fruits contain a minimum amount of fructose; therefore, they are also suitable for people with diabetes. However, 100 g of avocado contains 15 g of fat, so those who lose weight do not need to be abused.
- Seaweed. A product made from brown algae.Source of iodine, magnesium, and potassium, bromine, vitamins B and C, organic acids. It helps improve vision, normalize blood pressure, joints, and thyroid gland.
- Sugar-free muesli Ready-mix includes cereals, cereals, dried berries, and fruits. An excellent substitute for porridge in the morning. A hearty dish increases energy strength, strengthens the immune system, normalizes the digestive tract’s functioning.
- Tea, coffee, chicory. Drinks are an integral part of PP. They invigorate the central nervous system, speed up metabolic processes, and improve digestion. It is better to drink coffee and tea separately from the main meals, as joint intake impairs food absorption.
Not all of these foods are allowed to be consumed every day. Muesli for breakfast is rare, no more than 2 times a week. The same applies to mushrooms with canned fish. Seaweed, olives, olives, bread, chicory are allowed to be included in the diet every day, following the norm. Avocados are sufficient 2-3 times a week. Tea, coffee – no more than 2 cups a day. The listed products are quite suitable for weight loss.
Proper nutrition is, first of all, a diet balanced in terms of nutrients or proteins, fats, carbohydrates, and microelements. To achieve this consistently requires a variety of products. Carbohydrate-free diets, strict restrictions, mono-diets, exclusion of whole food groups only harm health and do not help to lose weight in the long term.
Why you need to eat varied:
- Replenishment of reserves of the maximum amount of microelements.
- Improvement of interaction, absorption, and assimilation of products.
- Support of metabolic processes with metabolism and digestion.
- Reducing toxicity of the diet, reducing the load on the liver.
- Protection against eating problems, unhealthy weight gains.
A varied diet – stable functioning of internal organs and maintenance of normal body weight, the balance of microelements, strong immunity with intestines rich in beneficial bacteria. But remember that both malnutrition and overeating are equally harmful to health. A reasonable balance is important in everything.