Table of the menu per day

таблица меню на день
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It seems that healthy food - it is difficult in preparation and it is tasteless. However if you get it together and will try to make the table of the menu of healthy nutrition at least per day, then be surprised how simple and diverse can be your diet.

Breakfast

pichnitsa from two proteins and the whole egg with champignons, piece of whole-grain bread with paste, coffee with cream and sugar.

product weight kcal proteins fats carbohydrates
pytso whole 50 79 6 6 0
Protein of egg 70 34 8 0 1
Champignons 75 20 3 1 0
Olive oil 3 27 0 3 0
Grain bread 20 45 2 0 7
Liver pate 25 75 3 7 1
Sugar 12 48 0 0 12
Cream 10 12 0 1 0
coffee 10 33 1 1 3
total 384 25 19 26

Having a snack

Banana and quarter of tile of dark chocolate

product weight kcal proteins fats carbohydrates
banana 100 89 1 0 23
Chocolate of 75% 25 131 3 11 5
total 220 4 12 28

Lunch

Broccoli chicken and cream cream soup, vegetable salad

product weight kcal proteins fats carbohydrates
broccoli 120 41 3 0 8
cream of 10% 10 12 0 1 0
chicken breast 100 110 23 1 0
tomatoes 75 18 1 0 3
cucumbers 75 11 1 0 2
pepper 75 22 1 0 5
olives 50 88 1 8 3
olive oil 3 27 0 3 0
total 327 30 14 21

Afternoon snack

pbloko and two small tangerines

product weight kcal proteins fats carbohydrates
apples 200 91 1 1 20
tangerines 150 80 1 0 20
total 174 2 1 40

Dinner

The baked cod with stewed vegetables

product weight kcal proteins fats carbohydrates
cod 150 104 24 1 0
green peas 100 81 5 0 15
carrots 100 41 1 0 10
leek 100 36 2 0 6
olive oil 3 27 0 3 0
total 288 32 5 30

For the night kefir

product weight kcal proteins fats carbohydrates
kefir of 1% 200 76 6 2 8

In total in day

kcal proteins fats carbohydrates
total 1470 98 53 153

Principles of healthy food

☀ Eat food only when you really hunger.

☀ Eat slowly, carefully chewing food.

☀ Eat food only sitting.

☀ do not try to swallow all portion at once, put it in mouth small pieces.

☀ Eat only when you are in the quiet and weakened state.

☀ Eat no more than 4 dishes at one time of food.

☀ move Much.

☀ Try not to wash down food with water and do not drink liquid right after food.

☀ the Main (on volume) meal has to be during the lunchtime.

☀ during meal be not distracted by foreign objects and try to concentrate on process of meal. This reception helps the maximum assimilation of food.

☀ the Food has to be the freshest. You should not eat what has been prepared yesterday. Be not too lazy to prepare again.

☀ the Food has to be natural.

☀ Eat more cellulose. Fresh vegetables and greens always have to be on your table.

☀ Observance of these principles of healthy food will help you to find health, and also will help you to be in good shape.

Three secrets of slim figure

࿋ three meals during the day Are obligatory...

... (breakfast, lunch and dinner) - it is desirable at the same time. Also refuse usual having a snack for day.

࿋ Portia eaten by you for time has to find room in your palm.

Not for nothing at each of us hands of the different size are and there is criterion of individual norm. It seems to you that it too little? Believe, over time you will easily get used to such quantity of food.

࿋ the Last meal has to occur not later than 18:00.

Even if you are "owl", you do not eat for the night. Has not managed to have supper? Any indulgences - it is necessary to wait for morning: mouth on the lock! It concerns also liquid: you will play about tea in the morning. The peak of activity of our kidneys is necessary on 14:00-15:00. You should not load them also in the evening, let have a rest.

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