Ration for the day - how to make it right

One of the keys to a healthy lifestyle is proper nutrition. For many, it seems too complicated and financially costly. However, the daily diet in such a diet does not include anything exotic and expensive – these are common products sold in the market and in supermarkets. In addition, proper healthy nutrition does not mean starvation (and even excludes it), but only the ability to choose healthy foods, refusing harmful ones. About the simple secrets of how to properly compose your diet, estet-portal.com will tell you further.

How to make a diet for the day competently

If you are just embarking on the path of proper nutrition, the question probably arises of how to make a diet for the day? It seems like quite a challenge, especially when you don't know where to start. We will immediately warn that there is no universal "recipe" for diet – everyone should make it himself, based on their preferences, as well as the usefulness of the products.

Nutriticians strongly recommend that you include the following foods in your daily diet:
1. Vegetables and legumes – at the same time, be guided by the fact that there are about 300 grams of vegetables per day, and legumes – about 75 grams. All this should be divided into several servings, and not eaten at once.
2. Berries and fruits in total 300 grams.
3. Whole grains and foods that contain them – this is whole grain bread, durum pasta, cereals.
4. Poultry and fish meat – low fat.
5. Eggs – you can eat 1-2 eggs per day.
6. Nuts – they should be 2 tablespoons a day.
7. Dairy products – both fresh and sour-milk. Pay attention to products with reduced fat content,

It is the diet for the day, compiled on the basis of these rules, that will bring complete nutrients to our body. In addition, such nutrition will be the first step towards normalizing weight if you have extra pounds and want to get rid of them. If necessary, you can review the

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But what you should definitely limit is the consumption of sugar and salt. So, the daily norm of salt will fit in just one teaspoon – it's 5 grams. Excess leads to edema,
dehydration and other troubles. Therefore, some dishes can not be salted, if this is not an urgent need. Sugar can be consumed up to 50 grams per day, but the best solution would be to reduce this figure to 25 grams. Avoid hydrogenated or vegetable fats in foods – the latter, for example, should not be contained in products of animal origin: they will obviously be harmful. You also need to look at how much sugar a particular product contains. For sweets, it is better to give preference to dark chocolate, natural marmalade, and dried fruits.

The diet for the day should consist of vegetables, fruits, legumes and nuts, meat and fish, dairy products, cereals. Choose meat and dairy products that are low in fat. Eat 5 grams of salt and 25 grams of sugar per day (consider the percentage found in sweets and store-bought juices).

Ration for the day: the right diet is equally important

In addition to including the right foods in the diet for the day, you must also follow the diet. Without it, it is definitely impossible to get a slim figure and improve the functioning of the digestive system.

So, you need to stick to the following:

1. Breakfast – an essential part of your day, you can't skip it. It should be the main meal, the richest in calories.
2. You need to have dinner a maximum of 3 hours before bedtime – it is better if it is dairy products, fruits or vegetables. You can’t eat meat at night – it takes a long time to digest.
3. It is better to eat carbohydrate foods before 2 pm, and after this time, focus on protein.
4. Meals per day should be 4-5 – including snacks between main meals.
5. You need to drink 2 liters of water a day – excluding tea, coffee, juices or compotes. But sugary carbonated drinks should be avoided.

Also, it is worth removing semi-finished products, fatty sauces from the diet and limiting the use of smoked meats. They not only do not bring any benefit to our body, but are often a source of problems with the work of the digestive tract. Moreover, very often such products are made from low-quality raw materials, which are "disguised" with the help of various culinary tricks.

The daily diet should be based on 4-5 meals, the interval between which should be about 3-4 hours. This will avoid overeating, which occurs due to an acute feeling of hunger. Eat carbohydrates before 2 pm, proteins – after. Two liters of water per day – the norm of each person.

It's worth taking the time to look at the list of foods our bodies want and need to get every day. It is also worth forgetting about harmful products in general – just never buy them, no matter how delicious they smell – remember that in nature the strongest odors accompany toxic substances. Then it will be easy for you to make such a diet for the day, which can be called a healthy diet. It's not a diet, it's a lifestyle – and this type of eating should become a habit. Thus, you will not only be able to return your weight to normal, but in the future you will avoid problems with digestion and health in general.

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Proper diet – sample menu for every day