Proper nutrition implies a smooth, step-by-step transition to a diet that excludes taking too large portions of food, reducing or avoiding the use of "empty" calories, convenience foods and foods that are harmful to health and beauty.
It would be a mistake to believe that the transition to a healthy diet is necessarily associated with a careful calculation of calories, a half-starvation state and denial of your favorite dishes.
A few simple schemes for organizing proper nutrition throughout the day will help you painlessly find healthy habits that lead to normalization of weight, improved health and appearance.
Breakfast
A full breakfast, which supplies the body with energy and energizes the brain for work, must necessarily consist of complex carbohydrates and protein. You can ensure their supply with the help of well-boiled or boiled oatmeal, a mixture of nuts and berries, a lush omelet with vegetables, muesli without added sugar.
It is not recommended to use instant porridge, because they contain unnecessary additives and high amounts of salt and sugar. If you really want to, then in the morning meal you can afford any sweets - at this time they are well absorbed by the body and do not affect weight.
Snack after breakfast
In order not to feel hunger in the afternoon and get rid of the habit of "intercepting" sandwiches, snacking on sweet tea with cookies, chocolate or sweets, you need to add foods to your diet to eliminate hunger with health benefits.
Such products include nuts, dried fruits, whole grain breads with a thin layer of low-fat curd cheese, 1-2 fruits, herbal tea, vegetable juice without added salt and sugar.
Dinner
Lunch should consist of carbohydrates, protein, and fiber. A good option is buckwheat with baked chicken and vegetable salad. Chicken can be replaced with lean meat, fish, mushrooms. As a side dish, you can use baked potatoes with broccoli, brown rice, pearl barley, durum pasta.
A small portion of protein foods can serve as an afternoon snack. The most important thing is that this portion is smaller than the dinner portion. Also, a snack can consist of slow carbohydrates: fruits with a low sugar content, most green vegetables, legumes.
Dinner
Dinner should be high quality protein and fiber. The best option would be low-fat cottage cheese, egg dishes, chicken breast or a piece of beef, green beans, vegetable salad, herbs.
Whenever possible, it is recommended to replace canned foods with a lot of salt and vinegar with quick-frozen vegetables. Avoiding white bread in favor of yeast-free whole grain flours will also help you develop healthy eating habits.
The transition from sugar to honey, dried fruits or natural sweeteners such as fructose or stevia herb will not be superfluous for the diet of proper nutrition.
If you have an irresistible desire to pamper yourself with something not very healthy - chips, crackers with aromatic additives or cakes with fatty cream, you should not categorically deny yourself this desire, so as not to cause psychological rejection of the healthy eating system.
From time to time you can afford a "forbidden" product, with the only condition - you don't need to buy a box of cakes, a cake or a huge bag of chips right away. A small portion of a delicacy is quite enough in order not to harm your health, and to please yourself from your favorite taste.
