The digestion process affects our well-being, health, and beauty. A healthy diet for every day will help you understand the basics of a healthy diet and create your own menu that takes into account all your characteristics and needs.
Who needs a healthy diet?
Every living being needs to eat right. We get all the
necessary substances from the outside, the imbalance of which can lead to
serious health problems. The amount of all substances varies greatly depending
on age, gender and even lifestyle
The main volume of consumed substances is proteins, fats,
carbohydrates, and water, which makes up 2/3 of the body. The loss of just 10%
of fluid can be fatal. The fluid norm is very different and ranges from 1.5 to
3 litters per day. People get a considerable part of it from regular food
soups, tea, juicy fruits. In hot weather, during physical exertion, illness,
and also for large people, a total of at least 2 litters of fluid should be
consumed. It is worth remembering that excess water puts increased strain on
the kidneys, so you should not drink more than necessary.
Vitamins and minerals, which make up a small part of the
diet in terms of quantity, are no less important. The absence or excess of some
of them can cause serious diseases.
How to properly compose a healthy diet menu
To create a proper diet, you need to take into account all
your features. There is no universal menu, just as no two people are alike. For
example, a standard menu will not suit a person with gluten intolerance, since
it contains it. First, you need to determine what restrictions individual
diseases may impose, and, observing them, adjust the menu for yourself. It is
recommended to consult a doctor.
Caloric content is the amount of energy that is formed
during the breakdown and processing of food. It ranges from 1800 to 3000 kcal
per day, depending on: age, lifestyle, metabolic rate.
If you lead an active lifestyle and do a lot of sports, then
your menu will be more caloric due to protein foods than the average person -
for active muscle growth and maintaining a fast metabolism.
With a sedentary lifestyle, on the contrary, you need to
reduce the proportion of carbohydrates and harmful fats in order not to gain
excess weight, since the extra calories consumed are not burned.
The approximate ratio of substances per day is:
Proteins – 25-35%
Fats – 25-35%
Carbohydrates – 30-50%
To calculate the volume of liquid per day, you can multiply
your own weight in kilograms by 35 (for men) or 31 (for women) and get a figure
in millilitres. The calculation is also carried out for children from 12 years
old, and your paediatrician will help you accurately calculate the norm for a
younger age.
Below are examples of an average daily healthy diet for a
child, woman and man. In each case, you need to make an adjustment for your
activity level and your own taste. Everyone should avoid large amounts of
sugar, soda, flour, semi-finished products and fast food. You need to eat
fractionally up to 6 times a day, and get the main volume of food in the first
half of the day.
Healthy diet for women
On average, a woman needs to eat about 1800 - 2000 kcal. The
fair sex has a slower metabolism than men, so they gain excess weight faster.
At the same time, muscle growth is difficult, unlike men.
During pregnancy, another creature is actively growing, and
in a certain sense, you really need to "eat for two." The caloric
content of a pregnant woman's diet should be from 2,500 to 3,500 kcal, so that
there are enough nutrients for the child's growth and further breastfeeding.
Otherwise, the embryo "gets" what it needs from the mother's body
itself, destroying teeth and reducing overall weight.
Weekly menu for a woman
Day 1
Breakfast: oatmeal
with diluted milk, tea without sugar
Lunch: stewed or
boiled chicken breast, crumbly buckwheat
Afternoon snack:
apple, glass of plain yogurt
Dinner: omelette of 2
eggs and milk with vegetables and herbs
Day 2
Breakfast: cottage
cheese pancakes with sour cream, coffee without sugar
Lunch: baked white
fish with tomatoes, brown rice
Afternoon snack:
fruit salad with yogurt dressing
Dinner: boiled egg,
grapefruit or orange
Day 3
Breakfast: fruit
salad with yogurt dressing, a glass of fermented baked milk
Lunch: steamed cauliflower and broccoli, boiled chickin
Afternoon snack:
apple, glass of kefir without additives
Dinner: stewed or
boiled chicken breast, vegetable salad
Day 4
Breakfast: omelette
of 2 eggs and milk with vegetables and herbs
Lunch: vegetable
soup, chicken breast
Afternoon snack:
fruit salad with yogurt dressing
Dinner: Baked white
fish with tomatoes, brown rice
Day 5
Breakfast: oatmeal
with diluted milk, tea without sugar
Lunch: stewed
cabbage, tomato, boiled chicken
Afternoon snack:
boiled egg, grapefruit or orange
Dinner: low-fat
cottage cheese with honey
Day 6
Breakfast: multigrain
porridge or muesli without sugar, coffee
Lunch: light soup
with meatballs
Afternoon snack: fruit salad with yogurt dressing
Dinner: green beans stewed with carrots and boiled chicken
Day 7
Breakfast: millet
porridge with diluted milk, tea without sugar
Lunch: stewed
cabbage, tomato, boiled veal
Afternoon snack:
apple, glass of plain yogurt
Dinner: cottage
cheese pancakes with sour cream, tea without sugar
Beauty And Health Tips For Women
Proper Nutrition Diet for Men
Weekly menu for a man
Day 1
Breakfast: oatmeal
with diluted milk, freshly squeezed orange juice
Lunch: stewed or
boiled chicken breast, crumbly buckwheat
Afternoon snack:
whole grain bread with cheese, a glass of plain yogurt
Dinner: 3-egg, milk,
and green omelette
Day 2
Breakfast: low-fat cottage cheese with sour cream and nuts
Lunch: baked white or
red fish, spaghetti
Afternoon snack: a
glass of kefir, a piece of cheese
Dinner: boiled egg,
grapefruit or orange
Day 3
Breakfast: multigrain
porridge with milk, a handful of nuts
Lunch: steamed
cauliflower and broccoli, boiled chicken
Afternoon snack:
apple, egg
Dinner: stewed or
boiled chicken breast, vegetable salad
Day 4
Breakfast: low-fat
cottage cheese with sour cream and nuts
Lunch: soup with
meatballs and red beans, baked vegetables
Afternoon snack:
dried fruits, a glass of fermented baked milk
Dinner: Baked white
fish with tomatoes, brown rice
Day 5
Breakfast: oatmeal
with diluted milk, tea without sugar
Lunch: stewed
cabbage, cucumber and tomato salad, boiled chicken
Afternoon snack:
boiled egg, grapefruit or orange
Dinner: cottage
cheese pancakes with sour cream, coffee without sugar
Day 6
Breakfast: multigrain
porridge, coffee
Lunch: cream of
mushroom soup with milk, stewed zucchini
Afternoon snack:
fruit salad with yogurt dressing
Dinner: low-fat
cottage cheese with sour cream and nuts
Day 7
Breakfast: millet
porridge with diluted milk, dried apricots, walnuts, tea without sugar
Lunch: stewed cabbage, a piece of cheese, boiled veal
Afternoon snack:
apple, glass of plain yogurt
Dinner: cottage
cheese pancakes with sour cream
Proper Nutritional Diet for a Child
Throughout life, a person grows and develops so actively
only in childhood. Therefore, the caloric content of a child's food should
increase approximately every six months. When training in sports sections, a
trainer will help adjust the norm taking into account the loads, and if the
child is prone to obesity or underweight - a paediatrician and nutritionist.
Each age has its own norm depending on the needs at the moment. After 12-13
years, the calculation is almost the same as for an adult, taking into account
active sexual development.
Up to a year 1200 kcal
2 - 3 years 1400 kcal
36 years 1800 — 2000 kcal
6 - 10 years 2000 — 2400 kcal
10 - 13 years old about
2900 kcal
The child's menu depends greatly on age and rate of weight
gain. Little ones are fed milk, formulas, gradually complementary foods and
solid food are introduced. Each case is considered individually by the doctor.
Children are often prone to poor nutrition, excessive consumption of sugar and
fast food, and food selectivity. It is necessary to accustom the child to
healthy food from an early age. As an example, we will give a menu for a child
of primary school age - 6 - 8 years old.
Menu for a week for a child 6-8 years old
Day 1
Breakfast: oatmeal
with milk, cocoa
Snack: banana,
sandwich with cooked sausage
Lunch: Lentil soup,
steamed beef cutlet, buckwheat
Afternoon snack: a
glass of milk, fruit salad with yogurt
Dinner: cottage cheese pudding with raisins
Day 2
Breakfast: cottage
cheese or cheesecakes, tea, nuts
Snack: fruit drink,
apple, cookies
Lunch: vegetable
soup, baked white or red fish, pasta
Afternoon snack:
orange, semolina pudding
Dinner: omelette with
eggs and milk
Day 3
Breakfast: multigrain
porridge with milk, cocoa, sandwich with butter
Snack: tangerine,
unsweetened bun
Lunch: cream of bean
soup, steamed beef cutlet, buckwheat
Afternoon snack:
orange, rice pudding
Dinner: stewed or
boiled chicken breast, vegetable salad
Day 4
Breakfast: cottage
cheese or cheesecakes, tea, a handful of nuts
Snack: banana,
sandwich with cooked sausage
Lunch: meatball soup,
mashed potatoes
Afternoon snack: dried fruits, a glass of fermented baked
milk
Dinner: baked white
fish, rice
Day 5
Breakfast: multigrain
porridge with milk, cocoa, sandwich with butter
Snack: unsweetened
bun, fruit drink
Lunch: chicken broth,
cucumber and tomato salad, boiled beef with stewed cabbage
Afternoon snack: a
glass of milk, fruit salad with yogurt
Dinner: omelette with
eggs and milk
Day 6
Breakfast: cottage
cheese or cheesecakes with jam, tea
Snack: apple and
cookies
Lunch: cream of
mushroom soup with milk, stewed zucchini, boiled chicken or beef
Afternoon snack:
orange, rice pudding
Dinner: omelette with
eggs and milk
Day 7
Breakfast: millet
porridge with milk and pumpkin, sandwich with butter and cheese
Snack: banana, orange juice
Lunch: chicken soup
with carrots and noodles, bread, mashed potatoes
Afternoon snack: a glass of milk, fruit salad with yogurt
Dinner: cottage cheese pancakes with sour cream
Nutritionist's review of a healthy diet
Each person needs to monitor their diet in order to notice bad eating habits in time, prevent health problems. You need to take into account all your characteristics, lifestyle, addictions, allergies - if you stick to stereotypes about the number of calories, percentage of fat, you can harm yourself. There is no single scheme for each person, only an average general basis on which rational healthy nutrition is based. Everyone is different, people's body types are also different, not all of the recommended products are tolerated in each individual case. Monitor your well-being, eat fractionally, avoid unhealthy food. Sometimes, despite monitoring your diet, there are still problems with weight - underweight or excess fat. Then it is recommended to undergo examinations by a doctor, since the causes of weight fluctuations can be hidden in the endocrine system, and in the stomach and intestines.
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