When our grandmothers and great-grandmothers were young, it was believed that the high-calorie food - the better. Later generations have passed through stormy fashion on vegetarianism, raw food and other extreme tendencies. Today, experts are confident that one should not overeat, it is necessary to limit the intake of simple carbohydrates and animal fats and increase the amount of foods rich in fiber, vitamins and valuable proteins. But how to implement the idea healthy eating In practice, in his kitchen?
Let's look at the diet of a weekday: standard breakfast, lunch, afternoon tea and dinner - and think about how to make familiar dishes healthier.
Breakfast - the main meal
What's on your desk in the morning? A cup of coffee and a sandwich? Tea and cake? Maybe you eat cottage cheese, yogurt, or even cook yourself porridge?
Any of the options for breakfast has every right to exist.
The main thing, as always, in the details. So, mini-breakfast: a cup of coffee or tea and a sandwich. In order to gain strength for a long time, prepare yourself a great cup of strong tea or coffee, add sugar, perhaps, milk or cream. For a sandwich, take two large slices of wholemeal bread and put it in between one of the following toppings:
- Cheese and boiled cold meat (better - turkey or chicken);
- Low-fat cottage cheese or cream cheese mixed with fresh herbs;
- Cut into slices the egg, cucumber and yogurt sauce.
We get pretty big and nutritious sandwich that completely will provide your body with everything you need for about 4 hours, while there is nothing harmful or unnecessary.
Yogurt or cottage cheese for breakfast - the perfect solution, especially if you mix dairy with fresh fruit or vegetables. So your body will get the necessary carbohydrates and vitamins. Do not wash down a breakfast fresh juice: it will overload the pancreas, will provoke a sharp release of insulin, which means that you will soon get hungry again.
Best breakfast, however - surround and hot. Any whole grain cereal, boiled in water and seasoned with sugar or honey, or syrup, or even better - mixed with fresh fruit. Nutrition experts recommend that we eat at least five servings of fruits and vegetables a day, and breakfast - a good reason to eat the first portion. As for the omelets, it is their every day is not: a large number of eggs can dramatically increase the level of "bad" cholesterol in the blood. If you love omelettes, you can fry them from one egg yolk and a few proteins - so much safer.
Lunch - no excuse for gluttony
In Russia, the dinner is considered the main meal of the day. This means that it can account for up to 50% of total daily calories. Standard lunch consists of 3-4 dishes, and they are most often the cause of excess weight. Just because the wrong cooked. How to make an ordinary soup, salad, main dish and a side dish healthier?
First, if you eat the soup, try to alternate meat and vegetable broths. You should not eat meat or chicken broth twice a week, and do broths should not be greasy and overcooked. Moreover, if you cook the soup broth and vegetables, you can save it a lot more vitamins, and prepare the vegetables separately in a double boiler, and then just the Gulf of broth.
The vegetable soups well add some cereals - lentils, brown rice, buckwheat: because they provide your body with B vitamins and fiber. It is not necessary to fry the vegetables in the oil before sending it to the soup, much more useful to add a spoonful of vegetable oil quality in the finished soup.
Salad greens and fresh vegetables - a great addition to the dinner. The main thing - to fill them with oil or the classic ingredients of the oil, vinegar and mustard, but no mayo or sour cream. Mayonnaise does not contain any components which could be beneficial to health, and sour cream just slows down the absorption of raw vegetables. Salad of boiled vegetables, potatoes, meat or cheese should be served with meat or fish instead of a side dish, not in addition to it.
Now, actually, about the meat and fish. Lunch - the best time to eat a good piece of beef or stew poultry, or fish. In order to make the meat as useful, it must be free of oil or fry on the grill grill or bake in foil - also without a drop of oil. In general, it is worth remembering rule with respect to vegetable oil - a very useful and necessary product, but without heat treatment. Good cooking oil - and olive oil, and sunflower, and canola, and corn - normalizes the gallbladder contains vitamins and antioxidants, but when heated it to generate hazardous compounds.
Alternatively - any meat can be put out, for example, in wine or juicy fruits and vegetables. Simmer on low heat should be under cover from time to time pouring into the pot a little liquid.
With fish easier. Dense varieties - such as tuna, salmon, halibut - you can cook in a double boiler, which will save all the vitamins and natural flavor of the fish. A more gentle river and lake fish - such as trout or walleye - it is better to bake in foil or grilled, seasoned with lemon juice and pepper. Be sure to include in the menu fatty fish - it contains omega-3, which is well affect the health of the heart and blood vessels.
As for the side dishes, the main rule is: the more high-calorie soup and a hot dish, the easier side dish. For example, if you have a dinner of vegetable soup with broccoli and zucchini and boiled fish, the garnish can be fed boiled new potatoes or spaghetti with tomato sauce or rice. But if you've already eaten a hearty meat soup and going away with a piece of chicken, choose a lighter side dish - vegetable stew or fresh salad.
Best afternoon dessert - a fruit salad without dressing or just any fruit: oranges, watermelons, pears. But better to wash down the food with plain water, with or without gas.
Snack as a way not to overeat in the evening
Standard snack in the afternoon, when before dinner is still far, but there have wanted. As a rule, in the afternoon to eat something that does not need a long time to cook - patty sandwich, yogurt. If you aspire to a healthy lifestyle, it is worth and afternoon tea to remember about him. A good option would be a combination of fruits or vegetables with cheese or cold meat products. For example - a pear or a handful of grapes with not sharp cheese and a cup of coffee or a handful of cocktail tomatoes, jerked a little ham and a glass of vegetable juice. You can make "carbohydrate" afternoon tea with sandwiches of whole grain breads and cheese or fruit puree. The most important thing - it is not necessary in the afternoon to eat sweets, including cakes, chocolates and mince pies, it can cause weight gain.
Dinner - light but hearty!
For dinner, there is something that does not prevent you from sleeping well. That is, it is necessary to eliminate the heavy meat dishes, spicy soups and spicy salads and vegetables, causing bloating - cabbage, eggplant, cucumbers. Good decision - dairy products such as cottage cheese casserole or hot oatmeal cookies with milk or yogurt. If you dine not at home, but, for example, in a restaurant, you can eat a salad with soft cheese such as mozzarella and drink a glass of dry wine.
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Pischeblog Yulia Goncharova
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