Healthy eating - the key to a long life, and the child knows this. What do you need to do to live to be a hundred years old? Nutritionists assure that the secret of longevity is a healthy and nutritious diet.

What do we know about proper nutrition?

Eat foods that contain fiber (cereals, vegetables, fruits, dried fruits).

Eat freshly prepared meals.

Do not fry on butter and completely eliminate margarine from the diet.

Avoid excessively salty foods.

Instead of milk, consume lactic acid products (kefir, yogurt, fermented baked milk).

Eat meat, fish and poultry freshly prepared and only with herbs and vegetables (parsley, celery, dill, lettuce, green onions, cabbage, etc.).

Eat a fresh vegetable salad or fruit salad every day.

Fresh vegetables

To follow the rules of a healthy diet, it is necessary to limit the consumption of the following products: sugar, pickles, smoked foods, fried foods, fatty pork, products from butter dough, canned food and preserved foods.

Of course, a complete rejection of “harmful” products will require enormous effort of will, and it is not a fact that the efforts will be justified: if Bad mood If he picks up a piece of cake, that’s okay. Stress is much more dangerous for the body than a cake that will help cope with it. Trying to live stress-free, in harmony with yourself is another important rule, which shapes our healthy image life.

Don’t forget to eat (preferably daily) all kinds of cereals. They are the main “healthy” product with which it is better to start the morning: it is both tasty and healthy. There is a lot in cereals fiber(which is necessary for proper digestion), minerals And B vitamins who support our nervous system. In conditions constant stress porridge is the best sedative! Cereals are “long” carbohydrates; they will provide the body with satiety and energy until lunch.

Eat right and the results will follow!

White cabbage salads are an excellent solution for those who want to diversify their diet. This vegetable has an excellent cleansing effect and fits perfectly into the diet menu.

Main ingredient - fresh cabbage, is always at hand for any housewife. However, all other products included in the dishes can be found in your kitchen, and if not, buy them at the nearest supermarket.

After you start using the recipe, you will be able to almost completely restore your vision, and the skin on your entire body will become smooth, and the hair on your head will become thicker. And what’s most surprising is that gray hair will also begin to disappear!

And the composition of this miracle recipe is as follows:

200 ml linseed oil, - 4 lemons the size of a large egg, - 3 heads of garlic of the same size, - 1 kg of honey.

The uses of apple cider vinegar are already well known. Only if you are not familiar with them yet, read on. You will be happy to know that it can replace daily cleaning, cooking, and beauty items.
Benefits of beauty and hygiene.
1. Facial cleanser and toner.
Thanks to its natural antibacterial properties, apple cider vinegar is an excellent facial cleanser. Simply dilute it with water and apply to any stains.

Kishmish grapes - description of varieties, where they grow and what they look like

Kishmish grapes belong to the dessert and table varieties of dense, juicy, seedless berries. Where it grows: in southern regions Russia, and subject to agrotechnical conditions, it is grown in the North and in the central part. Kishmish has different varieties with special characteristics and taste qualities, which are used in cooking and winemaking.

These Italian Turkey Meatballs are flavorful and juicy! This recipe is breadcrumb-free, gluten-free, dairy-free, and super easy to make with just 8 ingredients in less than 30 minutes! Meatballs can be cooked in a frying pan or baked in the oven!
Ingredients.
Turkey meat 500 grams.
1 beaten egg.
1/2 Cup of tomato sauce.
1/2 teaspoon sea salt.
1 tsp. freshly ground black pepper.
1/2 teaspoon garlic powder.

Calorie content of Golden Lily sweets per 100 grams is 500 kcal. In a 100-gram serving of sweets:

2.5 g protein; 28 g fat; 62 g carbohydrates.

The composition of the delicacy is represented by sugar, whole sweetened condensed milk, vegetable fat, deodorized vegetable oils, emulsifier, antioxidant, starch corn syrup, sugar syrup, whey powder, cocoa powder, lecithin and salt.

Candy Golden Lily calorie content in 1 piece.

The calorie content of one Golden Lily candy is 45 kcal. In 1 piece sweet product:

Regis Trigel, the chef of Brasserie Most, one of the most expensive restaurants in Moscow, said that the sauce is the key to the whole dish; if the sauce is successful, then the dish itself is successful. According to the chef, Greek salad dressing should always work! You need to prepare the dressing in advance for any dish, unless, of course, you intend to use ketchup or mayonnaise from the supermarket.

The sauce is the key to the whole dish; if the sauce is successful, then the dish itself is successful

Dietary waffles are made very quickly, they turn out tasty and crispy. If you are on a strict diet, then you can replace oatmeal with oat bran, add not 2 eggs, but 3 whites. You can decorate diet waffles in a multi-baker with honey or your other favorite sweetener. Add fresh berries and fruits.

From the quantity of ingredients presented below you get 2 Viennese waffles, for one person this is enough, the waffles are very filling, but for two it is better to make a double portion.

Dietary waffles in a multi-baker are prepared simply and easily, using only two ingredients as a basis.

Greetings to all my blog subscribers and readers! Today I want to tell you about how you can cook very simple, healthy and crazy delicious salads from fresh cabbage.

I really love this snack. Moreover, when young and juicy heads of this vegetable begin to be sold at the market, fate itself dictates that this fruit be included in the diet.

Recipes for preparing this dish a large number of. Well, probably because cabbage has won the hearts of many people and various dishes are made from it. I suggest looking at proven cooking methods.

And before we begin, I would like to say a few words about the usefulness of the vegetable:

Latte without sugar (the calorie content of the drink when using 2.5% milk is no more than 93 kcal) is a popular coffee drink in Europe. Unlike cappuccino, latte classic recipe is prepared from 1 serving of espresso (30-50 ml) and 4 servings of milk, as a result of which the drink has a pleasant sweetish creamy milky taste and low strength.

In modern coffee shops, a variation is more common, in which 80 ml of espresso (2 servings) and 4 servings of milk (120-150 ml) are used. This drink has a strong strength and is suitable for lovers of coffee and milk mixtures, decorated with abundant foam.

Nutritionists believe that turkey is the ideal meat. It does not contain cholesterol, does not cause allergies, and is very nutritious. Indylight turkey thigh fillet is red meat from the thigh, without excess skin and fat, from a reliable manufacturer. The quality of meat is greatly influenced by the feed on which the birds are raised. The manufacturer claims that their birds are fed grain from their own farms. Product quality control is carried out at all stages of production from grain growing, egg incubation, to packaging of finished products.

Calorie content of thigh fillet Indylight

The calorie content of Indylight thigh fillet is 150 kcal per 100 grams of product.

As a rule, stewing is the most gentle way of cooking. And if you use an oven for this, the cooking technology is simplified as much as possible!

Ingredients:

Chicken fillet - 300 g, small zucchini, bell pepper - 1/2 piece, onion - half, broccoli + carrots - 100 g, cherry tomatoes - 100 g, champignons - 100 g, olive oil - 2 tbsp, garlic , paprika, spices, Provencal herbs - to taste⠀

Preparation:

73*9. 21*115. 42.

The recipe is just a poem.

Ingredients:
530 g (4 medium sized) nectarines.
240 g unsweetened low-fat yoghurt.
80 g dry roasted almonds.
Stevioside to taste.
3 large eggs.
0.5 tsp. almond extract (essence).
1 tsp. vanilla extract (essence).
A container lined with cling film.

What is the calorie content of baked potatoes, what dietary properties does it have? All this is of great interest to those who lead a healthy lifestyle and monitor their health and figure. So we will try to answer these questions in the next article.

To start eating healthy food you don't need anything other than desire. There is an opinion among people that you can only eat healthy food with expensive products. It's a big mistake to think like that. You don't have to be an oligarch to switch to healthy and nutritious food. You just need to follow some rules.

Are we what we eat?

Actually, yes. How more people absorbs fatty, carbohydrate and sweet foods, the more he provokes his body to the occurrence of diseases. Everything that is tasty, but so harmful, except for momentary pleasure, will bring with it diabetes mellitus or atherosclerosis. With an excess of harmful substances, health deteriorates, appearance and, of course, weight problems arise.

How to switch to healthy food and live happily ever after? You just need to follow the principles of healthy eating.

Principles of proper nutrition

If you adhere to them, the transition from a regular diet to a healthy one will be as painless and quick as possible. We will consider each of the principles separately.

Frequent meals

Experts have long advised switching to fractional meals. This style of eating does not harm the stomach, because in rare meals the portion is very large. Six meals a day will ensure a constant feeling of fullness and lightness.

Late dinner

No matter how healthy the food is, you don’t need to eat heavily first and then go to bed. The best option will have dinner no later than three hours before bedtime. This way the body will already digest the food and feel light.

Time period

The period from breakfast to dinner should not exceed twelve hours. But the most dense ones should be only three meals. These include breakfast, dinner and lunch. Snacks should not be very nutritious, because then more important meals will have to be reduced or eliminated altogether.

Food

Healthy foods include fruits and vegetables; they should make up at least forty percent of your total daily food. They bring only benefits to the body thanks to the vitamins and minerals contained in them. Fiber also helps digestion.

Cereals are also necessary in the diet of any person. After all, these are unique filters that cleanse the body.

Nuts and seeds can provide your daily intake of potassium and dietary fiber.

Milk and dairy products are mentioned in many books about tasty and healthy food. They have a beneficial effect on the gastrointestinal tract.

Meat and fish products are the best carriers of protein. The latter is necessary for building muscles and cells of the human body. Those who do not eat meat can turn their attention to legumes, as well as peas, broccoli, and mushrooms.

Drink

You need to drink at least two liters of pure still water per day. All this is necessary in order to maintain a normal water-salt balance. It must be remembered that tea, coffee, mineral water and other drinks are not equivalent to water and should not be used to try to reach your daily requirement.

Calorage

When a person switches to proper nutrition, his daily caloric intake automatically decreases. This is because cholesterol and carbohydrate products There is less in the diet, but there are more useful ones. Accordingly, the caloric content of a healthy diet should not exceed two thousand calories per day.

Restrictions

Even young children know that fast food, soda, snacks, smoked foods, deep-fried foods, canned food, baked goods and White bread can not be called healthy food for every day. It is best to replace all the treats with healthier foods. For example, soda can be successfully replaced with fruit drink or compote, and white bread with whole grain or rye.

We’ve sorted out the principles, now let’s figure out what healthy food is.

Food pyramid

At the very top of the pyramid are foods that should be consumed to a minimum. There are sweets, fast carbohydrates, cholesterol products and so on.

Following them are dairy products and cheeses. Yes, these products are useful, but they should not be abused.

In the middle are unprocessed cereals, foods with a low glycemic index, animal proteins, and vegetable fats. Vegetables and fruits that contain fiber are also in the middle.

At the base of the pyramid are all the same vegetables, fruits, pure water And physical activity.

Healthy eating

There are many books about delicious and healthy food, but in order to eat healthy, you don’t have to follow only them. You need to use your imagination and experiment.

The most in an effective way Switching to proper nutrition is considered thinking through the menu. To avoid the temptation to eat something that is bad, you need to plan all your meals in advance.

Breakfast options

Breakfast should be hearty so that the energy charge lasts for a long time and you don’t feel hungry after an hour. The ideal option would be porridge with fruits or nuts and honey. When you are tired of porridge and want something new, you can cook oatmeal pancakes. This is one healthy food recipe that turns out different every time. You can put anything inside, from broccoli to banana and cottage cheese. Omelette with filling or cottage cheese with toppings in the form of jam, honey, condensed milk should not be forgotten, they are perfectly filling.

What to cook for lunch?

It is best to choose foods that contain a lot of dietary fiber. The latter have a beneficial effect on work gastrointestinal tract. In addition to dietary fiber, you need to eat protein at lunch. A great option would be a piece of meat or fish with vegetables and cereal on the side. Vegetable casserole with meat will also perfectly fill you up and give you a boost of energy.

Last meal

Most healthy dinner recipes offer very low calorie dishes, and this is not entirely correct. If dinner is too light, you may feel the urge to eat later. Therefore, the last meal should be of medium density, but consist mainly of proteins. Natural yogurt, cottage cheese or omelet will best satisfy the body's need for protein.

It is important to remember that it is still better to limit simple carbohydrates evening time, since their late consumption can lead to weight gain.

Snacks

Surely no one at work eats healthy food during snack time. They usually eat according to the principle of “what’s easier to buy and faster to eat.” And this is fundamentally wrong. Preparing healthy food doesn't take much time and you can take it with you to work. You can make healthy sandwiches with whole grain bread and chicken fillet with salad. Or you can make cheesecakes or salty muffins. There are a lot of options, you just need to not be afraid to experiment.

To make it easier to understand what is useful and what is not, let’s study the list.

The healthiest foods

Food prepared from these ingredients will provide the most benefits.

1. First up is the carrot. It has antioxidant properties and improves blood composition.
2. Cabbage. Of all the types, the most useful are broccoli and cabbage. It contains a lot of not only minerals and vitamins, but also fiber. Both the first and second types of cabbage help the body remove cholesterol, prevent the development of oncology, and strengthen immune system. The vegetable is great for people who want to lose weight.
3. Onion and garlic. They contain a huge amount of phytoncides that increase immunity. Those who consume these vegetables are protected from all bacteria and viruses.
4. Tomatoes. Another strong antioxidant, which, moreover, has a positive effect on vision.
5. Apples. Apples have a lot of pectin, fiber, and iron. They help remove bad cholesterol and toxins. In addition, apples are great for helping you lose weight and stimulating your intestines.
6. Banana. Fruits are rich in potassium, fructose and carbohydrates. They saturate well and do not cause allergies.
7. Avocado. Very useful product, saturated with fats, vitamins and microelements. Eating avocados prolongs youth and prevents cancer.
8. Berries. Many properties are the same as fruits, but this does not mean that they are not healthy. If you eat a handful of berries every day, you can speed up your metabolism, improve your mood and strengthen your immune system. You need to pay attention to cloudberries, strawberries, raspberries, cherries, sea buckthorn, blueberries, grapes, black currants, bird cherry, cranberries.
9. Legumes. Consist of vegetable protein, fiber, microelements and vitamins. There are no bad fats in them; the body only benefits from consuming them. Prevents the formation of oncology, helps solve the problem of constipation. Legumes can be used to make many healthy vegetarian dishes. The latter are very fond of legumes for replenishing the protein requirement in the diet.
10. Nuts. They contain chromium, zinc, carbohydrates, B vitamins, as well as A and E. They have a rich taste and give you a feeling of fullness for a long time. But you need to be careful with them, because nuts are a very high-calorie product. The healthiest ones are almonds, hazelnuts, cashews, chestnuts, peanuts and walnuts.
11. Honey. Everything useful is present in honey. This has an antibacterial effect, increases immunity, strengthens the body, and has an invigorating effect. Honey will help if you have problems with digestion of food, blood vessels or anemia.
12. Green tea. A natural antioxidant rich in vitamin C, minerals and polyphenols. If you drink it constantly, the functioning of the heart and kidneys is normalized. It also reduces the risk of cancer and liver problems. But it also has contraindications, so you should consult your doctor before using it.
13. Fish. Any of the species is a storehouse of vitamins, but salmon are considered the most useful. The content of omega acids, protein, phosphorus and other beneficial substances in fish affects the body. For example, the quality of blood with systematic use may change, and cholesterol will return to normal.
14. Olive oil. Another helper against bad cholesterol. Is an excellent prevention against cancerous tumors, and all thanks to the content of linoleic acid, vitamins K, E, D, trace elements and oleic acid.
15. Wholemeal flour. This is an ideal option for those losing weight, because all carbohydrates in it are complex. There is bread made from such flour, baked goods. Is a prevention diabetes mellitus, problems with blood vessels and the gastrointestinal tract.

Eating healthy is not that difficult. The main thing is to understand all the nuances and limitations. There is no need to try to change yourself alone; it is better to cook healthy food for the whole family. This will both improve the health of your family and support you in the early stages.

Proper nutrition is very good habit. This is an opportunity not only to reset excess weight, but also to maintain health. The article will provide delicious recipes proper nutrition for breakfast, lunch and dinner.

Breakfast is the first meal of the day. It should not only be healthy, but also tasty. The first meal can consist of porridge, fruit, cottage cheese. You can also choose a heartier breakfast option with meat and vegetables.

Proper nutrition: breakfasts (recipes)

Porridge "Minutka"

To prepare, take:

• 1 glass of one percent milk (preferably with short term storage);
• 2 tablespoons large oatmeal(slow cooking);
• 1/3 ripe banana;
• 1 teaspoon of thin natural honey;
• 1 tablespoon frozen blueberries or raspberries.

Cooking steps

• Pour milk over the cereal in the evening. Cover with a lid and place in the refrigerator.
• In the morning, place the semi-finished porridge product in the microwave for a few minutes.
• Meanwhile, cut the banana into cubes.
• Add honey, berries, banana to hot porridge.
• Stir and eat, slowly and with pleasure.

Pumpkin and apple platter for breakfast

To prepare, take:

• 300 g peeled and seeded pumpkin;
• 2 firm green apples of sour varieties;
• 15 g vegetable oil;
• cinnamon stick;
• 2 tablespoons of honey.

Cooking steps

• Chop the pumpkin into cubes (no need to chop it, otherwise there is a risk that it will disintegrate).
• Core the apples and cut into slices.
• Place pumpkin and apples in a Teflon cast iron, add vegetable oil, half a glass of water.
• Simmer covered for 15 minutes over medium heat.
• Remove from stove. Add cinnamon and honey. Mix.
• This dish is suitable for both breakfast and afternoon snack. Can also be used as a dessert.

Proper nutrition: lunch (recipes)

The lunch menu can consist of both the first course and the second. You can eat half a serving of soup and part of the second. You shouldn't overeat.

Soup “Green” with sorrel and spinach

To prepare, take:

• 400 g veal;
• 1 bunch of young sorrel;
• 1 bunch of spinach;
• half a large bunch of green onions;
• a third of a bunch of fresh young dill;
• young beet tops;
• 2 chicken eggs;
• 3 tablespoons low-fat sour cream;
• 1 large onion;
• 2 tablespoons of any vegetable oil;
• dried laurel, black peppercorns, rock salt;
• a quarter of a lemon;
• 150 ml tomato juice or grated tomatoes.

Cooking steps

• Pour cold, clean (filtered) water over the veal. Cook for one hour, skimming off the foam.
• Peel the onion and finely chop it into cubes.
• Sauté in a frying pan for about five minutes. Then add tomato juice, sour cream. Simmer for a few more minutes.
• Boil and peel the eggs. Cut into cubes.
• Add randomly chopped spinach, sorrel, onion, dill and beet leaves to the broth. The beets can be cut smaller.
• Cook for five minutes, add salt to your taste.
• Add stewed onions with tomatoes and sour cream and chopped eggs to the soup.
• Let it boil, cook for another two minutes. Add laurel and a few peppercorns.
• Squeeze lemon juice into the soup. Simmer over low heat for several minutes.

This option for proper nutrition (soup) is a very healthy recipe for children and adults.

Creamy chicken soup with zucchini

To prepare, take:

• 1 chicken breast without skin and bones;
• 2 young zucchini or zucchini;
• 1 white onion;
• 1 large carrot;
• 1\2 bunch of parsley;
• a few tablespoons of low-fat sour cream;
• salt.

Cooking steps

• Wash the breast, cut into pieces, pour cold water to cover by a centimeter.
• Cook for twenty minutes, descaling.
• Add coarsely chopped zucchini, onion, and carrots to the saucepan.
• Cook until full readiness all vegetables.
• Add coarsely chopped parsley.
• Simmer for about five minutes.
• Place the soup in a bowl and blend with a blender until smooth.
• Return to the heat and let it boil. Add salt to your taste.
• Serve hot, adding a spoonful of sour cream. You can dry rye crackers. It's also very tasty.

Dinner: proper nutrition (recipes)

Chicken breast “Tenderness” with yogurt sauce

To prepare, take:

• 1 chilled boneless chicken breast;
• 300 g of natural unsweetened low-fat yogurt;
• 3 cloves of garlic;
• 1/3 bunch of young dill;
• dried laurel, sea salt, allspice peas;
• 1-2 cucumbers;
• 1 onion in peel.

Cooking steps

• Peel the breast, wash and cover with cold water. Bring the breast to a boil, remove the scum, add a little salt, add laurel and allspice.
• Wash the onion well and cut it with a cross. Don't clean! Throw into the boiling broth.
• Cook for 30 minutes over medium heat.
• Leave to cool in the broth, after cutting into 8-10 pieces.
• Cool the yogurt in the refrigerator, add a little salt, add garlic (finely chopped), chopped dill.
• Place the chicken slices on a plate, pour over the sauce, and serve with fresh cucumber.
• You can also add cucumber to the sauce. Then you need to first grind it on a coarse grater.

A delicious and quick recipe for proper nutrition in a slow cooker - vegetable stew with turkey

To prepare, take:

• 500 grams of turkey fillet (both red and white meat are suitable);
• 1 large eggplant;
• 1 medium onion;
• 1-2 young zucchini;
• 1 carrot;
• 2 ripe tomatoes;
• 200 g white cabbage;
• 3 cloves of garlic;
• 1 bunch of fresh dill;
• 1 tablespoon vegetable oil;
• salt, spices, lemon juice.

Cooking steps

• Set the multicooker to the “Frying” mode.
• Pour oil into a bowl and heat it up. Throw in the turkey meat, cut into medium strips. Fry for 10 minutes.
• Peel onions, carrots, eggplant and zucchini. Cut into medium sized cubes.
• Shred the cabbage into strips.
• Grate the tomatoes.
• Finely chop the garlic and dill.
• Add all the vegetables to the meat, mix and add salt to taste. Add 100 ml of water (boiling water). Close the lid. Set the multicooker to “Stew” mode for 30 minutes.
• Open the lid, add grated tomatoes, herbs with garlic and 2 tablespoons of lemon juice. If desired, you can include any spices in the recipe.
• Close the multicooker and continue to simmer for another five minutes.
• The stew can be served either hot or cold.

Recipes for proper nutrition for weight loss

“Oatmeal” - a recipe for proper nutrition

This recipe is not only healthy, but also delicious. Very good for those who want to lose weight. In addition, it is quite easy to prepare. Even novice cooks can do it.

Ingredients:

• 2 tablespoons of finely ground oatmeal;
• 2 tablespoons of wheat or oat bran;
• 2 chicken eggs;

Cooking process

• Pour boiling water over the bran and rolled oats until they are covered.
• Stir until it becomes a not very thick porridge.
• Add eggs beaten until smooth.
• Bake in a non-stick pan like pancakes.
• You can use yogurt, fresh berry puree, honey, or cottage cheese as a sauce.

This recipe for proper nutrition for every day will diversify the diet of someone losing weight. If you bake oatmeal pancakes of large diameter, you can flavor it with different fillings. The filling is laid out on half of the pancake and covered with the other half.

Filling with cottage cheese and herbs. Combine low-fat cottage cheese with unsweetened yogurt, parsley and a clove of garlic.

Vegetable filling. Cucumber, carrot, tomato, onion, celery cut into strips. Stir, add salt.

Chicken and mushroom filling. Cut the boiled chicken breast into cubes. Also chop the boiled champignons randomly. Mix chicken, mushrooms with unsweetened yogurt, add salt.

With such fillings, oatmeal is suitable for both breakfast and a hearty lunch.

Children can be offered an option filled with fruit and honey, sweet cottage cheese with dried apricots or raisins.

Proper nutrition (recipes for the week): how to organize yourself?

At first glance, it seems that maintaining a healthy diet is incredibly difficult. You need to eat often, variedly, and also healthy food. How can you organize yourself so that all this is not a burden, but a pleasure?

To begin with, you should create sample menu for a week. This won't take much time. It is better to write down your meal plan on a piece of paper and attach it to the refrigerator.

The next step is to create a grocery list for the same week. This will also not be difficult, because the nutrition is correct, therefore, we do not need any complex products, additives or spices.

All that remains is the daily purchase of dairy and fermented milk products, fresh herbs and some small items.

You can also cook for several days. For example, on Monday, buckwheat for breakfast. On Tuesday the same buckwheat is for lunch. Save time. It's easy to make braised chicken breast for several days. You can make a vegetable sauté. The main thing is desire.

Ten steps to eating healthy

Not everyone can handle a sudden change in diet. Therefore, it is better to gradually change your gastronomic habits.

• Replace mayonnaise with low-fat sour cream or natural yogurt.
• Make a salad from fresh vegetables every day.
• Try to boil, bake, stew, and not fry.
• Eat two fruits a day. Even if you don't feel like it!
• Don't over-salt your food.
• Replace your lunch and dinner plates with smaller ones.
• Remove ketchups, sauces, jams and condensed milk from the refrigerator.
• Make it a rule to drink water from a beautiful jug. Place it in a visible place. This way he will attract your attention.
• Make vegetable straws for snacking. Cucumber, carrots, cabbage, celery are suitable.
• Do not buy sausages and sausages more than once a month.

These rules are not very complicated, but they will help you acquire the right habits and gradually switch to healthy eating.

Proper nutrition: simple recipes (video of preparing tilapia on an onion bed with cheese)

We present to your attention a recipe for an easy-to-prepare tilapia dish. Tilapia - freshwater fish, containing about one hundred Kcal. It is low-fat and suitable for dietary nutrition. The fish cooks very quickly. In addition, it is usually sold in fillet form, which makes the cooking process easier.

Hello, my dear readers! If you are looking for quick, healthy and simple recipes for proper nutrition, then this section is for you. We know that nutrition plays a huge role in maintaining human health. No wonder they say that we are what we eat. The diet of any person should be balanced and tasty. For me personally, the second criterion is mandatory. Yes, I can cook healthy food and still not feel an ounce of pleasure while eating. But it won’t last me long, anyway, sooner or later I’ll snap and switch to less healthy food.

When I just started eating right, many of my favorite dishes turned out to be completely unsuitable. I think most of us love fatty, sweet, smoked and salty foods. In general, everything that cannot possibly fit into the category of “useful”. But, unfortunately, no matter how much we want, we will have to significantly reduce the amount of harmful foods and replace them with healthier foods.

So, I began to modernize, if you can call it that, and collect new recipes for healthy eating. I have accumulated enough of them. And in order to systematize my knowledge, I decided to post recipes on the blog and share them with you.

Moreover, at one time I often could not fully understand what kind of food I could eat in different time day. After all, dinner should be light, breakfast should be hearty, afternoon snacks should be quick, and so on. Therefore, for the convenience of readers, I decided to divide all the recipes into three categories. I think this will be convenient for those who want to create or have already created the habit of eating healthy. You can easily create a menu for the day, week, month.For beginners in this business, it wouldn’t hurt to read about nutrition and here’s an article.

You will not find recipes with exotic ingredients here; I am not a supporter of overseas dishes and do not consider them so irreplaceable. In addition, it is quite expensive. Perhaps many of these products are healthy, but almost all of them can be replaced with inexpensive and more accessible ingredients that most grocery stores are stocked with.

Another criterion for choosing a dish is the speed of preparation. Don't think anything bad, I like to cook, but quickly)). I don’t welcome recipes that require a million steps. That's why you won't see them here either.

I also really want to recommend Dasha Chernenko’s website to you “ Menu of the week”, where she published a million recipes, including a huge number of useful and delicious dishes. But that’s not all!)) She has the most useful master class WE COOK ONCE FOR TWO WEEKS And FREEZING TRAINING. This information will not leave you indifferent.

Simplicity, speed, taste and usefulness - these are the four main components of my selection. I will be very glad if you leave a comment and your opinion about the dish, share your cooking secrets, or just click on the button social network to tell your friends useful information.