Proper nutrition is the use of healthy foods according to a certain system. It provides for 5 meals a day, which contributes to a person’s comfortable state and therefore reduces the risk of failure. A harmonious combination of proteins, fats, carbohydrates, fiber, minerals and vitamins in the daily diet will definitely give positive results not only in losing weight, but in improving the health of the body as a whole.

Changing the attitude towards the intake and composition of food is the main task of a person who decides to improve his health or lose weight by eating properly. What products does the list include for proper nutrition?

Anyone who has firmly decided to lose weight or improve their health is interested in the question of what can be eaten with proper nutrition.

Main Products

Water and other drinks

For normal metabolism, you need to drink at least 1.5 liters of pure filtered water per day: other drinks have a different structure.
Not drinking enough water can cause dehydration, dry skin and slow weight loss
Freshly squeezed juices, green tea, coffee with milk, fruit drinks should be an additional 1 liter.

They cleanse the stomach, stimulate protein metabolism, contain antioxidants, promote fat burning (for example, pineapple), and lower insulin. But fruits such as bananas, dates, grapes and persimmons should be consumed with caution due to their high sugar content.

Like fruits, they are a valuable source of fiber, vitamins and microelements, so they should definitely be included in your daily food intake. Zucchini, pumpkin, potatoes and beets contain a lot of starch, so you should eat them less often. The rest in any form (but not fried) will only bring benefits.

Olive oil, unrefined sunflower oil, sesame oil, linseed oil. Used only for dressing salads.

Is meat suitable for a healthy diet? Yes, of course, but it must be lean and cooked without oil - grilled, steamed, stewed or boiled.

Fish and seafood

This animal protein is very easily absorbed by the body. Like meat, these foods should be cooked without frying.

They are slow carbohydrates. After eating such food, the feeling of fullness remains for a long time, so cereals are useful for losing weight. They can be safely considered to be the main products for proper nutrition. Buckwheat contains a lot of protein, oatmeal contains fiber, which normalizes intestinal function. But nutritionists do not recommend eating oatmeal every day: it can leach calcium from the bones.
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Dairy and fermented milk products.

Given their low fat content, they are recognized throughout the world as dietary. A glass of low-fat kefir or fermented baked milk, drunk before bed, has a beneficial effect on the functioning of the gastrointestinal tract.

The list of foods for weight loss rightfully includes mushrooms. They remove toxic substances and reduce cholesterol levels. Mushrooms go very well with vegetables - such products must certainly be included in the diet for proper nutrition.

Pasta

They should be made only from durum wheat. You can combine them with vegetables, but avoid animal fats. In this case, they will undoubtedly be useful.

Sweets

They should also be included in the list of products for proper nutrition and weight loss: glucose is necessary for normal brain function. It’s easy to figure out what you can eat from sweets and what you can’t. Of course, you need to give up sugar as such, but there are also approved products that can replace it and even play a positive role in losing weight.

Dried fruits

They satisfy hunger well and have a positive effect on the functioning of the gastrointestinal tract.

Marmalade

This is a low-calorie product that has a beneficial effect on liver function.

bitter chocolate

Although it is high in calories, a piece of 20 g per day with proper nutrition will help speed up the metabolism and, accordingly, will promote weight loss.

It lowers cholesterol, removes toxins from the body, and lowers blood pressure. Low-calorie marshmallows are made from agar-agar or pectin, while those made from gelatin are higher in calories. But it is clear that this sweetness must be eaten with caution, without fanaticism.

It can easily replace sugar. But, unfortunately, not everyone loves it, and there are people who are allergic to honey.

The right choice is yours

From the products listed in the table, each person who decides to switch to a healthy diet can choose for their diet what they need according to their taste preferences.

Do no harm to yourself: prohibited foods

The most important thing to avoid, and what you should never eat if you are eating properly, is various sausages, processed foods, fast foods and junk street food. We must immediately part with them and not regret our actions: after all, only the producers know what is included in this “food”. There are other prohibited products - they are indicated in the list.

• Fried, fatty and smoked;
• confectionery;
• alcohol;
• flour products;
• carbonated drinks;
• margarine;
• packaged juices;
• homemade yoghurts;
• curd cheeses and pastes;
• canned food, preserves, marinades;
• instant coffee;
• chips and similar “goodies”.

Proper nutrition is a relative concept. Each person's body is unique due to different ages, health, metabolism, and so on. And what nutrition is considered correct specifically for you, the doctor will decide based on a full examination. Here it is very important to observe the principle “Do no harm!”

Today, most nutritionists and ordinary people agree that the concept of “proper nutrition” is based on the principles of vegetarianism. It's no secret that the fundamental aspect of this food system, which, by the way, is not just a refusal or consumption of certain products, but an entire worldview, is a voluntary refusal to eat meat. The results of many studies have found that meat has the same destructive effect on our body as drinking alcohol or smoking. Meat is a conductor of animal fats into the human body, and as soon as they enter the human body, the cardiovascular system suffers and blood pressure jumps. Excess animal fats can also cause cancer.

In addition, the results of laboratory experiments have established the destructive effect of animal fats on the brain, as a result of which a person begins to experience neuroses, feel embittered and irritable. All this has the worst impact on the quality of everyday life, internal balance and harmony with the outside world are lost. So, we have decided what we absolutely cannot eat, and now we can consider the list for proper nutrition.

The proper nutrition system prescribes the consumption of more than three hundred types of vegetables and root vegetables, more than six hundred varieties of fruits, as well as about two hundred varieties of nuts. The following will help to compensate for the lack of protein: spinach, kohlrabi, cauliflower and wheat fruits; the consumption of nuts and legumes (soybeans, lentils, beans and peas) is especially effective in this sense. Animal fats replace various types of vegetable oils: olive, flaxseed, mustard, sunflower, hemp, coconut, corn, poppy, legumes, nuts, cottonseed, almond.

For clarity, the table below summarizes the percentage of the proportions of the proper nutrition system, where 100% of the daily diet of an adult is taken as a basis:

Attention: completely eliminate the use of any seasonings and vinegar from your diet!

It is very important not only to know what foods you need to eat when you take the path of proper and healthy nutrition, but also to be able to combine them correctly:

1. Legumes and sesame go well with rice;
2. Wheat is combined with peanuts, soybeans, sesame seeds, and legumes;
3. Eating legumes will be most beneficial if accompanied by corn or wheat;
4. A wonderful trio: soy, rice and wheat;
5. Pairs: wheat - sesame, wheat - soy;
6. Tandem: peanuts - sesame, sesame - legumes, peanuts - soybeans, peanuts - sunflower seeds;

Only by learning to consume all these products correctly and refusing products that contain dyes, seasonings, and various flavoring additives based on chemical compounds can we talk about adhering to the principles of a healthy nutrition system.

Proper nutrition: a list of what foods you can eat

In order to avoid the development of serious diseases, as well as in order to raise your overall tone, you need not to go to the pharmacy for medications and dietary supplements, but go to the store for healthy products:

1. Avocado: the calorie content of this fruit is about 240 kcal. It contains large quantities of polyunsaturated fats, which are simply necessary to maintain the beauty of skin and hair. In addition, avocados are rich in proteins, which means they can easily replace meat. This is a unique fruit also because it absolutely does not cause allergic reactions, which means it can be safely introduced into a child’s diet. Avocados also boast a high content of copper, iron, riboflavin (vitamin B2), vitamin A and microelements. Since avocados are not in short supply on the domestic market, you should try to eat them at least a couple of times a week.
2. Flaxseed oil: not very pleasant to the taste, but invaluable in terms of benefits! When properly stored (only in the refrigerator, open for no more than thirty days), flaxseed oil saturates our body with fatty acids: Omega-3, Omega-9, Omega-6. Flaxseed oil is an excellent alternative to fish. To maintain the balance of these acids in the body, you need to consume one tablespoon of the product per day.
3. Sea kale, nori seaweed: an irreplaceable source of iodine, micro- and macroelements, vitamins B and C, as well as selenium. Nori is a seaweed extremely rich in the above substances, which means you simply must treat yourself to rolls once a week!
4. Mushrooms: pure protein accompanied by a rare amino acid - valine. Mushrooms are unique in that the iron they contain is completely devoid of phytic acids. For example, 200 g of chanterelles easily replaces the body’s daily need for iron.
5. Tofu cheese: complete protein of the highest concentration (8.3 per 100 g). Tofu cheese can be a wonderful and savory ingredient for absolutely any dish.
6. Whole grain breads: pure fiber and magnesium, as well as B vitamins. Eating bread made from whole grain flour gives a huge boost of vivacity, strength and energy.
7. Various types of cereals: oatmeal, pearl barley, brown rice, buckwheat, egg and many others will help compensate for the lack of fats, carbohydrates and fiber in the body. You can cook soups with their addition, make porridge and even cutlets.
8. Protein peas - chickpeas: the name speaks for itself. This is a leader in protein content and micro- and macroelements necessary for the body. All dishes with the addition of chickpeas are extremely satisfying.
9. Peanuts and walnuts: contain high concentrations of microelements, fats and proteins. Can be used as a healthy snack, as well as an additional ingredient for main dishes and salads.
10. Beans, lentils, peas: contain large amounts of easily digestible protein and are also very rich in zinc.
11. Greens: celery, parsley, dill, basil, cilantro - a source of all types of microelements, fiber, zinc, iron, amino acids. In addition to additional ingredients for main dishes, they will be an excellent base for various smoothies.
12. Poppy, flax, sunflower and sesame seeds: vitamins, calcium, potassium and trace elements in their pure form. Perfectly complements all types of homemade baked goods.
13. All types of vegetables: different varieties of cabbage, carrots, zucchini, pumpkin, eggplant, corn, tomato - all these are necessary microelements, fiber, vitamins for a complete and healthy diet.

It is important to note that when it comes to greens, fruits and vegetables, it is necessary to remember the principle of seasonality and be aware that proper nutrition is not just awareness of what foods you can eat, but also a competent combination of them!

What you can eat with proper nutrition: list

Proper nutrition is healthy eating! Such nutrition can ensure full growth and development in childhood, support vital activity at the proper level of an adult, improve health and become complete, effective, and most importantly, a natural prevention of various diseases and disorders. If you strictly follow the rules and eat only natural and healthy foods and at the same time pay attention to physical exercise, you can reduce the risk of developing chronic and complex diseases such as hypertension, oncology, diabetes, obesity, diseases of the gastrointestinal tract and cardiovascular system . With proper nutrition you can eat:

• Legumes: beans, soybeans, chickpeas, lentils, peas;
• Cereals: rye, millet, buckwheat, wheat, rice, barley, couscous, bulgur;;
• Nuts: coconut, pine, pecan, pistachio, cashew, walnut, peanut, hazelnut, almond;
• All types of vegetable oils: flaxseed, sunflower, olive;
• Mushrooms;
• Seafood products such as: brown algae (wakame, hijiki, kelp, lima), red algae (dals, rhodemia, carrageenan, porphyra), green algae (monostroma, umi budo, spirulina, ulva);
• Non-gelatin sweets based on agar-agar or pectin;
• Vegetables: potatoes, zucchini, carrots, squash, celery, radishes, spinach;
• As spices you can use: ginger, cinnamon, marjoram, fennel, basil, coriander, cardamom, pepper, cumin, turmeric, anise, vanilla, barberry, oregano, mustard;
• For breakfast, flakes drenched in cedar milk are very healthy;
• Fruits/dried fruits;
• Bread made from coarse flour.

Be sure to pay attention not only to what you eat, but also to what you drink! Try to drink as much clean water as possible, preferably of natural origin, make cranberry juice, lemon water, and completely avoid carbonated drinks. Drinking alcohol is out of the question! Watch your diet, it should be correct and balanced, only then will you be able to maintain order in your body, helping it cope with daily stress in a rather difficult environmental situation.

Try to eat 5-6 times a day with an interval of 2-3 hours between meals. This way you won't have time to get hungry. Your body will always have fuel. And by applying this principle of nutrition, you will be able to improve your metabolism, which is good for debugging the functioning of the digestive system and for losing weight.

Fractional nutrition means reducing portions. First try reducing the portion by 1/3. Then listen to your feelings, experiment, perhaps half of the original portion sizes will be the most optimal for you.
Some adherents of proper nutrition take 200 grams of food as the optimal serving unit. But still, this is not an ideal solution: 200 g of nuts is too much and filling, but 200 g of tomatoes is small and low in calories. The quality of food (in terms of calories, nutrition and digestibility) is more important than just its weight. You can only determine the best portion size for yourself through experience, but the good old advice that you should leave the table slightly (!) hungry makes sense. It is better if the last meal is the lightest in all respects (calorie content, digestibility, portion). Sometimes it’s better to just drink kefir 1-1.5 hours before bedtime.

Metabolism is faster in the morning than during the day and even more so in the evening, so at this time of day you can afford to eat more heavily. Cook porridge, for example, oatmeal, make an omelet or just boil eggs, eat a light salad of tomatoes, cucumbers and fresh herbs. You can diversify your morning diet with durum wheat pasta, wild rice or rice noodles. By the way, if you like to eat sweets, then it is better to do it in the morning, while your metabolism is fast (“evening” sweets are stored in the form of extra pounds).

Vegetables and fruits are rich in vitamins, minerals and carbohydrates, they protect against heart and vascular diseases, are essential components of an anti-cancer diet, and also have antioxidant properties and participate in detoxification of the body.
Vegetables are also good because a significant part of the energy obtained from them is spent on their digestion, that is, the likelihood of gaining weight when eating them is minimal. Vegetables are best eaten raw or steamed. They should be consumed at lunch or afternoon snack.
For dinner, you can also prepare a light vegetable salad, but it’s better not to eat fruit at night. Many of them contain a large amount of acids that irritate the stomach; in addition, sour and sweet and sour fruits whet the appetite, while starchy ones, such as bananas, are very high in calories. Ideally, fruits should be consumed at 11-12 noon, the recommended later acceptable time is 17.00.

If you are not a vegetarian, then the “meat” issue is undoubtedly important to you. With proper nutrition, you can and should eat meat, but try to replace fatty meat with lean veal or poultry fillet. Limit your consumption of smoked meats, sausages, and fried meats. Try steaming, baking or boiling meat. And remember the portions. It is best to eat meat at lunchtime, ideally with meat or vegetable broth. Choose vegetables for a side dish!

Dairy products contain fats, proteins, carbohydrates, minerals and vitamins that our body needs. Drink milk, kefir and fermented baked milk, eat natural cottage cheese.
Choose foods with medium to low calorie content. Be sure to enrich your diet with hard cheese with a low fat content. But it is better to keep the consumption of sour cream and cream under strict control, especially if you want to watch your figure.
It is better to eat dairy products during the second breakfast and before bed (let you always have a glass of kefir with your last meal).

Maintaining normal water balance in the body is an important task that requires self-control. There is a simple formula for determining your personal water norm. Just divide your current weight by 20. That is, if you weigh 60 kg, you need to drink about 3 liters of water per day, but again! Everything is individual and requires consultation with a doctor.
Break the volume down into the number of glasses of water you need to drink per day. Try to drink most of your water in the first half of the day. Please note: you need to drink slowly, in small sips, the water should be at room temperature. The first glass of water should be 15 minutes before breakfast. This way you awaken the body and prepare it for the work ahead - digesting the first meal.

By the way, you can add a little lemon juice to the water: it contains substances that break down fat, it helps speed up metabolism and has powerful antioxidant properties.

Some people also add a spoonful of honey in the morning, claiming that this is the best drink to start the day. If you love and eat honey, why not try it?!

Effective weight loss

Victoria Vysotskaya especially for website

The list of dietary products is already one step towards your goal, which will help you eat right and not experience any discomfort. So, what dietary foods should be on your table?

What foods should be in the refrigerator for proper nutrition?

A tasty and healthy dietary table is not a myth at all, but a reality. Today, you don’t have to be on a mono-diet to lose excess weight. The healthy and tasty selection of products is so diverse that you can create your own menu based on your preferences. So, what are they, the necessary products for proper nutrition?

1. Meat products. The list of healthy foods, of course, includes meat. Unfortunately, plant protein does not contain all the amino acids the body needs that are found in animal protein, so meat must be on your table.

   Here we are talking about the most dietary and healthy varieties of meat: chicken, turkey, rabbit, veal, lean beef.

   These are the foods that are best to always have in your refrigerator to quickly prepare dinner, especially since chicken and turkey, for example, cook quite quickly. A great way is to keep several already boiled chicken breasts in the refrigerator. So, by supplementing the meat with vegetables, you will get an excellent dinner or lunch.

2. Fish and seafood. PP products for weight loss cannot do without fish and seafood. Firstly, fish is a source of healthy fats, and secondly, fish is considered a lean dish and contains a huge amount of protein.
   
   What you need to pay attention to: salmon, trout, salmon, pink salmon, tuna, halibut, hake, pike perch, lobster, shrimp.
   
   
3. It is impossible to imagine a list of dietary products without dairy products. When we talk about milk and supplements, first of all we mean dietary fermented milk products, which are low in fat, but at the same time extremely beneficial for our health.

   What you should always have in your refrigerator: kefir, natural yogurt, cottage cheese, cheese, yogurt, fermented baked milk.

   People often try to buy fermented milk products labeled 0%-1% fat, trying to cut down on the number of calories they consume. However, we categorically do not recommend eating completely low-fat foods, since they contain many different synthetic additives and stabilizers, and even trans fats. Moreover, such products do not help satiate our body in any way, and sometimes even cause an even greater feeling of hunger. Try to choose an average percentage of fat content, for example, cottage cheese - 5%-9% fat content, natural yogurt - 3.2%-4% fat content, kefir - 2.5% fat content.

   You can choose from cheeses: feta (5%-15%), ricotta (13%), low-fat Oltermani cheese (16%-17%), mozzarella (23%), chechil (5%-10%). In general, it is believed that the usual fat content of cheese is from 40% to 50%, light - from 20% to 30%, low-fat - less than 20%.
   
   

4. Eggs are included in the mandatory list of dietary products. True, here it is better not to overuse the yolks, but to focus on the whites.
5. Vegetables and greens. It’s hard to imagine PP products for weight loss without a rich variety of greens and vegetables.
   
   The choice here is truly huge: cabbage (white cabbage, red broccoli, cauliflower, Brussels sprouts, Savoy sprouts, kohlrabi, Peking cabbage, Chinese cabbage, kale), peppers, tomatoes, carrots, eggplants, beets, celery, cucumbers, onions and garlic, radishes, radishes , turnip, pumpkin, zucchini, asparagus, atrishok, dill, parsley, squash, green peas.

   Also, we should not forget about the huge selection of greens, which you can eat without any twinges of conscience due to their extremely low calorie content. Here are the top most popular types of lettuce: romaine, arugula, spinach, lettuce, iceberg, frisee, batavia, sorrel.
   
   Let your refrigerator have as many vegetables and herbs as possible, then the risk of eating junk food will be minimized.

6. Fruits and berries. Make sure that there are always fruits and berries in your refrigerator, then the temptation to eat sweets will be much less!

   What to look for: apples, grapefruits, oranges, pineapples, avocados, mangoes, kiwis, bananas, peaches, grapes.

   Some fruits contain a fairly high glycemic index, such as bananas and grapes, but this is not a reason to exclude these fruits from your diet.

   Let’s not forget about berries, which are good to eat as snacks (this is especially convenient if you eat by the hour and take snacks with you), as well as dessert!

   The choice of berries is huge: blueberries, blueberries, cherries, sweet cherries, strawberries, blackberries, raspberries, cranberries, lingonberries, currants.
   
   

7. Proper nutrition products are, of course, cereals. Carbohydrates contained in cereals are considered slow, which means that the body will spend more time absorbing them, and you will not feel hungry for a long time.

   The top best cereals look like this: buckwheat, oats, quinoa, brown rice, barley.

   These cereals contain a lot of fiber, and buckwheat and quinoa are leaders in protein content. Try to alternate the use of these cereals in your diet. Cereals not only perfectly satisfy hunger, but also have a positive effect on the functioning of the gastrointestinal tract and improve peristalsis of the body. Speaking of oats, it should be noted that we are not talking about rolled oats, which have been heavily processed and have lost their beneficial nutrients. Choose oats, or at least whole-ground oat flakes!

8. Legumes are definitely included in the set of products.

   Include in your diet all types of beans (white, red, black, pinto, green beans, moon beans and others), peas, chickpeas, lentils, soybeans, peanuts.

9. Whole grain bread can be safely included in the list of dietary products. This bread has a higher fiber content and lower calorie content than regular white bread. You can also add various low-calorie cereal breads to your diet, which are convenient to use as a snack. The main thing when choosing such bread is to carefully study the label and make sure that the composition actually contains wholemeal flour.
   
   
10. When choosing pasta, also pay attention to what types of wheat they are made from. PP allows the consumption of pasta made from durum wheat, which is a slow carbohydrate.
11. Dried fruits. Dried fruits will also help you eat properly; they can be used to safely replace sweets and confectionery.
    
    Here is a list of the healthiest dried fruits: dried apricots, figs, prunes, raisins, dates, dried apples and pears.
12. Nuts and seeds. Products for PP are nuts and seeds rich in vitamins and nutrients.

    Here, look for: almonds, cashews, walnuts, chia seeds, pine nuts, flax seeds, sesame seeds, macadamia seeds, pumpkin seeds, Brazil nuts.

    Seeds and nuts are good to use when dressing salads; they will not only give the dish a more refined taste, but also make the dish healthier!

Prohibited foods for PP

As you already know, proper nutrition is not based on strict prohibitions and restrictions, however, if you want to lose weight and improve your health, then the list of foods prohibited on the diet will help you with this. What products are we talking about?

1. Fatty meats: pork, lamb
2. Sausages
3. Cheese with a high percentage of fat content - 60%-70% fat content: blue, processed, Camembert, hard varieties.
4. Pasta not made from durum wheat
5. Bakery products made from white flour
6. Confectionery: cakes, pastries
7. Ready-made breakfast cereals
8. Instant soups and purees, instant noodles
9. Canned food and semi-finished products
10. Instant oat flakes
11. Mayonnaise and other white sauces
12. Chips, croutons
13. Chocolate bars

What can you drink at the PP

It is extremely important not to forget about the drinking regime at the point. The basic rule of pp is to drink enough clean water. But besides water, you can also safely include the following drinks in your diet:

1. Herbal teas
2. Fruit teas
3. Green tea
4. Fresh juice
5. Fruit drinks without added sugar
6. Natural lemonade
7. Coffee (do not overdo it)

Example of a grocery basket for a week

The PP basket for the week, first of all, depends on your preferences and income. Let's look at an approximate basic grocery basket for a week on a lower budget:

• Chicken fillet 1 kg - about 250 rubles
• Fermented milk products (kefir, cottage cheese (600 grams) - about 260 rubles

The total budget for pp products for the week was 1,460 rubles.

If we add more expensive products to our weekly grocery basket, the price will, of course, change.

• Turkey fillet (700 grams) - about 350 rubles
• Trout steak (2 pcs.) - 560 rubles
• Vegetables (carrots, beets, cucumbers, fresh cabbage, cucumbers, champignons, greens) - about 500 rubles
• Eggs 10 pieces - about 60 rubles
• Fruits (apples, oranges) - about 200 rubles
• Fermented milk products (kefir, cottage cheese 2 packs, ricotta cheese, mozzarella) - about 460 rubles
• A pack of buckwheat and barley groats, a pack of coarse oatmeal - about 160 rubles
• Whole grain Borodino bread - about 30 rubles
• Avocado 2 pcs. - about 260 rubles.

In total, the grocery budget for the week increased to 2,610 rubles.

This way, you yourself can influence your grocery basket and its budget by planning your menu.

Frequently asked questions on PP

1. Dietary foods rich in protein are....
   There are a huge number of products. First of all, this is, of course, meat, eggs, dairy products and others.
2. What foods contain dietary fiber?
   Fiber is found in vegetables and fruits, legumes and cereals.
3. What can you eat at the checkpoint?
   A healthy snack on PP includes fruits, dried fruits, natural yogurt, nuts and seeds.
4. What can you have for dinner with PP?
   For dinner, you can choose two options: slow carbohydrates + vegetables and greens or protein + vegetables and greens.
5. What can you eat at night with PP?
   If you feel hungry, then before bed it is better to consume fermented milk products, for example, a glass of kefir or natural yogurt. You can eat some vegetables.
6. Is PP possible without dairy products?
   Maybe. Not all people can consume dairy products due to lactose intolerance. A dairy-free diet is recommended for such people, but fortunately, there are many products that can replace milk and allow you to eat healthy. (here is a link to vegan ones, there are milk and cheese substitutes)
7. What kind of soups are available at PP?
   At PP you will have to forget about fatty and rich broths. Give preference to light vegetable soups; they perfectly satisfy hunger and contain a minimum of calories.
8. What seasonings and sauces can be used on PP?
   Seasonings and sauces tend to provoke appetite, so it is better to avoid them on the PP. Plus, sauces and condiments contain a lot of empty calories.
9. What sweets are available at the PP?
   Your best sweets are dried fruits, fruits and berries, honey and dark chocolate.
10. Until how long can you eat fruit on the PP?
    Fruits are best consumed in the first half of the day. Ideally for breakfast or lunch.

Table of permitted products for PP

To make it easier for you to determine Is it possible to sell certain products on pp, we offer you a table created based on the most frequently asked questions of those losing weight.

As you can see for yourself, the list of dietary products on the PP looks quite impressive and makes it easy to create a menu for weight loss that will be varied and healthy. Be sure to save this list to your bookmarks and share with your friends.— who knows, maybe they will want to join you! If you already adhere to pp, then feel free to share your weekly grocery basket set, perhaps your advice will help someone lose extra pounds and improve their nutrition!

A long time ago, when no one suspected the existence of Viber, and did not particularly believe in the existence of Instagram, I graduated from university and found my first job. At the same time, a heroic decision was made to move out of my parents’ place into a rented apartment, saying that now I won’t be able to feed myself? I’ll feed you, of course, but with what?

It was a real fast food madness, not proper nutrition: frozen dumplings and pizza, baguettes and buns, generously doused with Sprite and cheap tea from bags - all that could be prepared in less than 10-15 minutes after a hard day at work.

But less than two months had passed before the body “thanked” for such a transition from my mother’s vegetable salads with steamed meatballs to food “garbage”: my face was covered with pimples, my stomach was growling worse than a hungry dog, and my hair and nails were screaming “SOS”.

Scratching the back of my head, I decided that it’s time to switch to foods for proper nutrition, otherwise you won’t be able to look like a “bugina”.

Through the torment of the Internet, the advice of experienced housewives and even (oh, gods!) real paper books, I compiled a list of what should appear in my kitchen.

And a couple of months after returning to the right path (read: healthy eating), all problems with health and appearance were forgotten, like a bad dream.

List of products for proper nutrition: 20 useful things that must “settle” in your refrigerator

Cereals (buckwheat, whole wheat, brown and brown rice, millet, oats, barley, peas, beans, lentils, etc.).

Lean meat (turkey, rabbit, veal, white meat chicken).

These foods will provide you with healthy proteins.

Fish (river and sea).

Perch, hake, flounder, pollock, herring, salmon, salmon, tuna, pink salmon, trout are perhaps the most honorable “citizens” on the list of products for a healthy diet.

Judge for yourself: there are few calories and cholesterol, but phosphorus and Omega 3 fats, which help us stay young and beautiful, are a powerful dose.

Seafood.

Sea kale, squid, shrimp and mussels are also honorable members of the “Healthy Products” club.

Fermented milk products (cottage cheese, kefir, yogurt, whey, lightly salted cheeses).

These products will make your gastrointestinal tract work as smoothly as a Swiss watch.

But it is better to give preference not to unknown store newcomers, but to their relatives from the market. The main thing in proper nutrition is to ensure that “bazaar” foods are not too fatty.

Fresh vegetables, fruits, herbs.

All this fraternity from the list of products for a healthy diet cleanses the long-suffering body of toxins and waste, improves digestive function and blood composition.

And accordingly, you look stunning and energetic, like a foal in a spring meadow.

Are you still looking sadly at your grandmother’s wrinkled apples? But in vain!

Unrefined vegetable oils (sunflower, olive, flaxseed, corn, etc.).

Without these proper fats, metabolic processes in the body are disrupted, and cells do not receive enough nutrients.

And forget about refined and even more so deodorized oils if you eat properly - almost all the beneficial properties in them are lost during the processing process.

1. Pure drinking water, green tea, fresh juices, fruit drinks, herbal teas– an excellent alternative to “chemical” carbonated drinks with preservatives, flavors and other nonsense.

Diet bread, whole grain bread, bran.

These healthy foods will clean your gut like a broom, leaving you feeling great.

2. Unroasted nuts (walnuts, pine nuts, hazelnuts, almonds, cashews, etc.)– another source of healthy vegetable fat, without which you won’t be able to feel “energized”.
3. Eggs in moderation are an excellent source of protein from the list of foods for proper nutrition.

Natural bee honey, prunes, dried apricots, raisins, dark dark chocolate.

No time to explain! Just run to the store for healthy treats!

But lest you think that all you need to be happy is 5 bars of chocolate a day and a million dollars in your account, we advise you to study the healthy eating pyramid:

Pyramid of foods for proper nutrition, or a little bit of good!

Ideal mix: food combination scheme for proper nutrition

Not only do you dream of an ideal soul mate, but so does the food in your refrigerator.

The only difference is that if you are still choosing between a brutal macho man and an IT geek, then scientists have long ago chosen the ideal “pair” for all products for proper nutrition:

6 principles of eating foods for proper nutrition: and what to do with all this usefulness?

When a list of products for proper nutrition has been compiled and approved by all family members, from mother to hamster Bodey, you also need to learn how to use them correctly:

you should consume approximately the same number of calories per day as you burn to stay slim.

This means that if you lay in bed all day, you don’t “deserve” a pot of borscht and a dozen cutlets to boot;

You need to eat foods from the list for proper nutrition 4-5 times a day, in small portions, and about 4 hours should pass between meals.

So we can imagine how you take out a bowl with a salad at a meeting: what’s wrong with that? You have fractional meals here!

plan a menu for the day, week.

The biggest temptation to eat is not a product from the list of health benefits, but some kind of nasty thing when you trudge home at 9 pm, and there’s nothing in the refrigerator except this very nasty thing.

But when a lovingly prepared vegetable salad awaits you, that’s a completely different story.;

Products for a healthy diet must be of high quality and fresh.

And no compromises in the form of “plastic” apples from the supermarket;

• foods need to be prepared in the healthiest way possible– cooking, stewing, and you can only dream about fried chicken wings before bed;

It is clear that if you and your cardiologist have already become friends, then coffee is clearly your taboo.

What to buy to eat healthy?

List of products for a healthy diet.
Tips and recommendations from a nutritionist.

TOP 9 harmful things that are not included in the list of useful products

If you decide to join a healthy lifestyle group, you need to not only know by heart the list of products for proper nutrition, but also what should definitely not be there:

fried food.

Yes, yes, your traditional bacon and eggs is not the epitome of good nutrition, so get out that bag of oatmeal;

sweet drinks.

“Chemical” kvass, packaged juices, carbonated water, any cocktails with syrup - all this is for teenagers who can attribute acne on their face to hormonal storms, while adult ladies and gentlemen indulge in elite varieties of tea, fresh juices and spring water;

• smoked products (fish, meat, lard), sausage– these are food products for those who are not afraid of the prospect of ending their days in the oncology department.

  I don’t know about you, but in my old age I’m going on a trip around the world, not to be treated for cancer;

canned products with a heavy dose of those same preservatives, dyes, flavors.

Okay, okay, this doesn’t apply to grandma’s pickles unless you eat ten of them at one sitting;

white and milk chocolate with additives.

And there is no need to cry over these not entirely correct food products from the list.

x can easily replace its healthy cousin – dark dark chocolate;

fatty meat (pork, lamb, etc.), animal fats.

Well, ok, try to at least remove streaks of fat, films and other nasty things from these foods before cooking;

• fast food and convenience foods– obligatory elements in the list of harmful foods.

  And there is no need to talk about your frantic busyness: cutting a salad from fresh vegetables will take no more time than cooking dumplings with soy (and this is in the best case) minced meat;

rich pastries.

Hmm, to be completely honest, I advised you to exclude even regular bread from your shopping list or replace it with diet bread if you decide to switch to proper nutrition;

alcohol.

Even a bottle of wine given by a real horseman with the words “Listen, Daragaya, I give it from the bottom of my heart, yes?”, by and large, will not do you any good.

We hope that now when is the list of products for proper nutrition is no longer a secret for you, you can calmly walk past shelves with all sorts of nasty things in the supermarket. Better go to the “abode” of healthy lifestyle - the departments of cereals, milk, fruits and vegetables.

And may willpower help you ☺!

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