A Complete List of Foods on Proper Nutrition: Benefits and Tips for Consumption

A complete diet necessarily includes each type of basic and daily necessary nutrients. These are macronutrients (carbohydrates with fats, proteins) and micronutrients, which include vitamins, minerals. One of the additional, but no less important components is fiber.

If you want to maintain and improve health, then you need to eat qualitatively and diversely. It is nutrition that is a key aspect in the prevention of many diseases and the formation of good immunity. We offer you a detailed list of products recommended on proper nutrition for a healthy lifestyle.

PRODUCTS ON PROPER NUTRITION FOR HEALTHY LIFESTYLES

The main rule in the transition to a healthy lifestyle is the preparation of a diet, cooking dishes from fresh and high-quality food (preferably without processing or introducing chemical additives). Then the body will get more nutrients.

From the entire list of products for proper nutrition, there are 5 main groups by origin: cereals, meat and fish, plants (vegetables, fruits, berries), oils, dairy products. Nuts, seeds, beans, eggs are also allowed.

CEREALS

Useful cereals on pp: Buckwheat, barley groats, pearl barley, corn groats, whole oatmeal, millet groats, brown (brown) rice. Less common: sorghum, couscous, quinoa, spelt, bulgur and tef.

What’s the benefit: Valuable sources of slow carbohydrates. Long-term saturate, suppress cravings for sweets, help to rebuild muscles. The walls of the intestine are cleaned, the microflora is enriched, the pressure is normalized, the metabolism is activated. A lot of B vitamins, fiber, potassium, phosphorus.

Consumption tips: Cereals can be in the morning: for breakfast or lunch. Ideally combined with mushrooms, vegetables and herbs, berries, fruits, dairy products, fish and seafood, eggs. With meat, poultry porridge can also be served. Cooking methods: steaming or cooking (when steaming, the glycemic index is lower).

How often to consume: Daily, per day 150-400 g (in finished form).

What cereals are better to exclude: Quick oatmeal (cereals), white rice, semolina, breakfast cereals. For the most part, they contain not slow, but fast carbohydrates in the composition. Cereals almost do not give long energy, do not saturate. Such cereals cause a rapid appetite. Regular use leads to a set of extra pounds.

What cereals to reduce weight loss: Rice, couscous, bulgur, corn porridge. High glycemic index, a lot of calories, carbohydrates. It is not necessary to exclude completely.

MEAT AND EGGS

Useful types of meat on pp: Veal, lean beef, rabbit, lamb, chicken, turkey. Less common: lenison and elk, partridge and quail, goat, horse meat, camel. Eggs: chicken, quail.

What is the benefit: The supply of complete protein and essential amino acids, prevention of anemia. At the same time, meat with eggs is rich in vitamins B, phosphorus, selenium and zinc. Muscle mass grows faster, bones are strengthened, the functions of the central nervous system and the brain, thyroid gland are supported. Eggs have fatty acids, choline, lutein.

Consumption tips: Available at any time of the day. The best combinations of eggs and meat will be with vegetables, greens, mushrooms, but fruits, berries and dairy products are also suitable for poultry. With cereals is also possible. Meat should be boiled or stewed, baked. Eggs – fry without oil, cook, make poaching.

How often to consume: Red meat 2-3 times a week for 130-180 g, poultry and low-fat varieties can be more often. Eggs – daily 1-2 whole pieces.

What meat is better to exclude: Pork, goose and duck. A lot of fat – from 30% to 60%. This significantly increases the calorie content. Such meat changes the lipid composition in the blood, increases cholesterol levels. For PP and weight loss, products are definitely not suitable, especially you can not include them in the diet on a regular basis.

What meat to reduce on weight loss: Lamb, marbled beef (beef with fat layers). Fat in these varieties is less than in pork, so you can use for weight loss, but only rarely. However, lamb and beef are high in protein, amino acids to support muscle mass.

FISH AND SEAFOOD

Healthy seafood on pp: Low-fat varieties of fish – pollock, hake, whiting, halibut, cod, haddock, flounder, navaga. Fatter types are mackerel, keta, salmon, coho salmon, pink salmon, sardines, trout. Seafood: squid, shrimp, mussels, caviar.

What is the benefit: Sources of easily digestible protein. The metabolism of fats with cholesterol is adjusted, bones are strengthened, immunity is strengthened. Fish has a beneficial effect on blood vessels, central nervous system, liver, hair and nails. A lot of vitamins, minerals.

Consumption Tips: Admission at any time of the day is allowed. Combinations on PP – vegetables, herbs and greens, olives, beans, lemon are suitable for fish. From cereals you can buckwheat, rice, wheat. Seafood is steamed or baked. Fish with vegetables is an ideal option for dinner.

How often to consume: Low-fat varieties are allowed daily, and fatty – 2-3 times a week. The standard serving is from 100 to 200 grams.

What seafood is better to exclude: Salted and dried. Contain salt in large quantities, which retains water, develops swelling. Swordfish, shark, sea bass, mackerel, eel, tilefish, carp, perch, oysters – no more than once a week due to the accumulation of mercury and toxins.

What seafood to reduce on weight loss: Varieties with a high proportion of fat, eat no more than 2 times a week. It is impossible to exclude it at all, since in such fish there are a lot of useful fatty acids with vitamin D.

MEAT OFFAL

Useful offal on pp: Beef, pork, chicken liver, tongue, heart, kidneys, ventricles. Less common: lungs, brains, heads, tails, spleen.

What’s the benefit: A lot of protein, like in meat, but fewer calories. In the composition of calcium, iron, magnesium and zinc, vitamins B, A, D and E, enzymes. Offal for a long time saturate, tone and give energy, have a beneficial effect on the central nervous system. Muscle tissue begins to grow intensively, sleep is normalized. Regular consumption of offal reduces the risk of anemia.

Consumption tips: If the offal is low-fat, it is allowed at any meal. Fatty liver is better to eat in the first half of the day. The group is combined with vegetables, cereals, greens. Lungs, the brain need to be boiled-stewed, the kidneys and tongue – cooked, the liver with the heart – stewed.

How often to consume: Enough 1-2 times a week, a portion of 15 to 200 g.

What offal is better to exclude: Duck liver (foie gras). On healthy lifestyles, this product is not the best, since 100 g contains 40 g of fat. And they attribute it to a saturated group, the share of which is recommended to be limited in the diet.

What offal to reduce on weight loss: Beef brains. The delicacy is good for the body, but fatty and contains a large amount of cholesterol. In addition, beef brains are difficult and long to digest.

DAIRY PRODUCTS

Useful dairy products on pp: Milk, kefir, cottage cheese, fermented baked milk, natural yogurts, yogurt, cream, butter, sour cream, hard and soft cheeses. Less common: acidophilus, varenets, koumiss, ayran, kurt, varenets, matsoni.

What is the benefit: Suppliers of protein, amino acids, calcium, phosphorus and vitamins A, B12, D. Add products to proper nutrition to strengthen bones and teeth, normalize the intestinal microflora, improve brain function. Dairy products have a positive effect on immunity, central nervous system, hormonal level.

Consumption tips: Allowed at any time of the day. For example, in the morning you can make porridge on milk, and in the evening eat cottage cheese. Vegetables, dried fruits, greens, berries, cereals are suitable for products. You need to consume fresh.

How often to consume: Daily, if there is no intolerance.

What dairy products are better to exclude: Products with zero fat content and sweet yogurts with additives, condensed milk. They contain sugar, which negatively affects health. In low-fat products, sugar is often added to compensate for the taste.

What dairy products to reduce on weight loss: Butter, cheese with high fat content, cream should be reduced due to the high calorie content.

LEAFY/GREEN VEGETABLES

Useful types of vegetables on pp: White cabbage, broccoli, cucumbers, zucchini, zucchini, Beijing cabbage, celery, green pepper, green onion. Less popular: Brussels sprouts, kohlrabi, asparagus, artichokes, bok-choy. Greens: spinach, sorrel, parsley, cilantro, dill, arugula, basil, as well as green salad leaves (iceberg, Roman lettuce, lettuce, batavia, frise).

What is the benefit: High content of fiber, vitamins, minerals, antioxidants. The process of metabolism and digestion are normalized, the intestinal microflora is restored, the level of cholesterol in the blood decreases. Radicals and toxins are neutralized, iron deficiency passes, the appearance of nails, skin and hair improves. Low calorie content, while high benefits.

Consumption Tips: Preferably at every meal. Suitable for meat with fish and seafood, eggs. Combined with cereal bread, dairy products, beans, oils. You need to eat fresh or steam.

How often to consume: Every day is mandatory. At least 300 g per day.

OTHER VEGETABLES

Healthy vegetables on pp: Tomatoes, eggplant, carrots, beets, pumpkin, potatoes, garlic, onions, red and yellow peppers, cauliflower, radishes, chili peppers. Less common: daikon, parsnip, capers, sweet potato, yam, rutabaga, turnip, radish.

What is the benefit: Enrichment of the body with fiber. Digestion is adjusted, the percentage of useful microflora increases, metabolism accelerates. The liver and intestines are cleansed, the feeling of hunger is delayed, the risk of heart or vascular problems is reduced. Lots of vitamins, minerals and antioxidants.

Tips for consumption: Starchy vegetables are better to eat up to 17-18 hours, and the rest – you can at any time of the day. Combined with eggs, vegetable oil, green vegetables, fish and meat, beans, mushrooms. Fully this segment will be absorbed fresh, but it is not forbidden to bake, stew, cook.

How often to consume: Daily, unless the vegetables are non-starchy.

What vegetables to reduce weight loss: It is better to use with restrictions – potatoes (no more than 1-2 times a week), beets, carrots, pumpkin, sweet potato, turnips, rutabaga (no more than 2-3 times a week). The high content of starch can inhibit the process of getting rid of excess weight.

LEGUMES

Useful legumes on pp: Beans, beans, mash (mung beans), string beans, peas, lentils, chickpeas, soybeans. Each product has many varieties, species.

What is the benefit: Cleansing the intestines of food residues, improving the absorption of nutrients and nutrients, removing toxins. Beans have a beneficial effect on the skin, nails and hair, liver, blood composition, central nervous system. In the composition of products for PP: B vitamins, proteins, fiber, iron and zinc, magnesium.

Consumption Tips: Best served in the morning or at lunch. Ideally combined legumes with greens and vegetables, oils, spices. It is better not to combine with meat, mushrooms, asparagus, cabbage, garlic and onions. Cooking methods: boiling, stewing. Pre-soaking is mandatory.

How often to consume: It is enough 2 times a week in a portion of 100-150 g.

FRUITS

Useful fruits on pp: The most popular: apple, pear, banana, kiwi, grapes, persimmon, pomegranate, grapefruit, orange, tangerine, lemon. Seasonal or less common: watermelon, melon, pineapple, nectarine, apricot, peach, fig, plum, mango. Least common: papaya, passion fruit, lychee, guava.

What is the benefit: Improvement of the lipid profile with the prevention of atherosclerosis, neutralization of free radicals, strengthening of bone tissue. Intestinal motility is adjusted, microflora is enriched, foci of chronic inflammation are stopped. Mandatory products for healthy lifestyles and proper nutrition.

Tips for consumption: You can fruit at any time of the day, but it is better to eat still in the first half. Fruits are combined with each other, with dairy products and cereals. Citrus fruits are suitable for meat, seafood, nuts. More benefit from fresh fruits, with heat treatment, useful substances are lost.

How often to consume: Be sure to consume every day. Enough 200-300 grams.

What fruits are better to exclude: Canned foods, as well as juices and nectars (store, freshly squeezed). A lot of sugar, little dietary fiber, vitamins, minerals. Often in the composition of the additive, for example, preservatives.

What fruits to reduce on weight loss: Grapes, mangoes, banana, figs, lychees, watermelon. Lots of natural sugars. When overeating, it will be extremely difficult to get rid of excess weight. Often such fruits cause fermentation in the gastrointestinal tract. It is also best to avoid overripe fruits due to their high sugar content.

BERRIES

Useful berries on pp: Strawberries, strawberries, blueberries, blueberries, currants, cranberries, lingonberries, cherries, cherries, raspberries, blackberries, cloudberries, sea buckthorn, gooseberries. In the diet, you can also make goji berries, viburnum, dogwood, rose hips.

What is the benefit: Sources of antioxidants, fiber, calcium, zinc and iron, manganese, vitamins C, K, A and group B. Blood sugar decreases, the inflammatory process is inhibited, the action of harmful radicals decreases. Berries help to lose weight, improve digestion, saturate the skin for a long time, rejuvenate the skin.

Consumption Tips: It is recommended to set aside the berries for snacks. They also go well with breakfast, for example, with porridge, oatmeal or PP pancakes. Can be consumed frozen or fresh. Well combined with dairy products, nuts, fruits.

How often to consume: Preferably daily, 200-300 g per serving.

What berries to reduce on weight loss: Cherries and cherries. In these berries, compared to other varieties, a lot of sugar. Therefore, it is often impossible to make a diet during the fight against excess weight, but it is not necessary to exclude completely.

NUTS

Useful nuts on pp: Walnuts, pine nuts, almonds, hazelnuts, cashews, pistachios, peanuts. Less common: pecan, macadamia, coconut, chestnut, Brazil nuts.

What is the benefit: Filling the stomach with protein and fiber, reducing hunger, stimulating the breakdown of adipose tissue. The harmful fraction of cholesterol and glucose decreases in the blood, the functions of the gastrointestinal tract are activated. It is necessary to include this product in proper nutrition because of fatty acids, vitamins and minerals.

Consumption tips: It is more correct to eat nuts for breakfast and a snack, but only until 15 o’clock in the afternoon. Combined with fruits, dried fruits, berries and honey. Ideally, eat alone raw or dried as a snack.

How often to consume: Allowed daily, but not more than 20-30 grams.

What nuts are better to exclude: Salted. Flavor additives in the product is often too much, and salt in large quantities provokes swelling. Heaviness in the stomach, deterioration of digestion are common consequences.

What nuts to reduce in weight loss: Cedar, Brazilian, pecan, hazelnuts, macadamia, since the composition contains a lot of fat, which increases calorie content. It’s easy to overeate them, ruining the entire meal plan for the day. It is not necessary to exclude, but it is better not to abuse.

SEEDS

Useful seeds on pp: Sesame seeds, chia seeds, sunflower seeds, flaxseeds, pumpkin seeds, hemp seeds, poppy seeds, cumin.

What is the benefit: Normalization of the lipid profile, a long feeling of satiety, activation of metabolism, cleansing of toxins. The work of the gastrointestinal tract is stimulated, the hormonal background is stabilized. A lot of fatty acids, proteins, fiber.

Consumption tips: Acceptable at any time of the day. Seeds are combined with fruits, berries and vegetables, nuts, honey, dairy products and cereals. Maximum benefit when consumed raw (fresh).

How often to consume: Daily, but not more than 1-2 tablespoons.

What seeds to reduce on weight loss: Sunflower seeds. It is difficult to follow the portion with free eating, and the seeds are high in calories and fat. They also have a lot of omega-6 acids, which in large quantities bring harm.

VEGETABLE OILS

Useful oils on pp: Olive, flaxseed, sesame, corn, coconut, mustard, ginger, hemp, walnut oil. Less common: pine nut oil, avocado oil, pumpkin seed and grape seed oil.

What is the benefit: Regulation of cholesterol in the blood, the establishment of the digestive process, support for metabolism, strengthening of bones, muscle tissue, walls of blood vessels and heart. Immunity is enhanced, the condition of the skin, hair and nails, joints improves. Be sure to include this product in the diet on PP due to the presence of fatty acids.

Consumption Tips: Oils are useful at any time of the day. More often used as a dressing for vegetable salads, sauerkraut or mushrooms. Make homemade mayonnaise out of them. In this case, unrefined varieties are taken. Before breakfast, you can eat a spoonful of oil in its pure form. But it is better to fry on refined oils.

How often to consume: Every day. Serving – 1-2 tablespoons.

What oil is better to exclude: Sunflower and soybean. Not the best varieties in composition and properties.

What oil to reduce on weight loss: Olive, sesame, corn, grape seed oil. In these varieties, there are very few omega-3 fatty acids needed on a diet. Therefore, it is better to give preference to other varieties.

FLOUR PRODUCTS

Useful flour products on pp: Wheat flour from 2 grades and below, corn, whole grain, oatmeal, rice, rye and buckwheat flour. Less common varieties: flaxseed flour, barley flour, soy flour, pea flour, chickpea flour, coconut flour, spelt flour. Types of bread: Borodino, bran, buckwheat, rye, whole grain. Pasta from durum wheat. You can PP-snacks and PP-baking.

What is the benefit: Sources of fiber, complex carbohydrates. This group has a positive effect on digestion, microflora, cholesterol levels, hematopoiesis with metabolism. The feeling of hunger decreases, and the body saturates energy.

Tips for consumption: The food is carbohydrate, which means that it is suitable for reception in the morning. This can be PP pastries (pancakes, pancakes, casseroles and mushkes) for breakfast or a snack. Homemade bread is also prepared from flour, which is suitable for lunch, or dough for dumplings, pies. Flour is also used for breading. Bread is suitable for snacks, pasta as a side dish to meat.

How often to consume: It is possible daily, but limitedly, within the framework of BJU with calories.

What flour products are better to exclude: Wheat flour of the highest grade and bread, dough from it. Shop pastries, loaves, confectionery. Each of these products contains empty calories, does not saturate for a long time. Useful in them the bare minimum, almost no trace elements with dietary fiber.

What flour products to reduce on weight loss: Lavash, rice, barley, pea flour and chickpea flour, coconut flour. For the most part, this is a high-calorie food with starch or an abundance of fats. It is better to abandon the weight loss of pasta, replacing them with cereals. Bread – no more than 1-2 slices.

“USEFUL SWEETS”

Useful sweets on pp: Dried fruits, candied fruits, honey, pastila, marshmallow, marmalade, bitter chocolate, as well as jams, jams, jelly without sugar. Special diet sweets on PP: protein bars, granola bars, gingerbread and cookies (sold in special healthy skin departments or prepared at home). All products should be made from natural ingredients, without additives and sugar.

What is the benefit: An alternative to sugar, sweets, confectionery. When such a product is made from natural ingredients, almost all useful substances are preserved. There is a feeding of the body with energy, hormones of joy and pleasure are produced, the mood rises. This is a good option for a quick snack, when the body needs to get urgent nourishment.

Consumption tips: Sweets should be eaten in the morning. To porridge for breakfast you can add dried fruits, candied fruits, honey, jam. For a snack take: marshmallow or pastila, marmalade, a piece of dark chocolate. In the afternoon, sweets are undesirable.

How often to consume: Literally 20-30 g per day, you do not need to abuse even not losing weight.

What sweets are better to exclude: Sugar, chocolates, sweets, ice cream, energy and carbonated sweet drinks. The risk of diabetes is growing, the skin and teeth are deteriorating, the intestinal microflora is deteriorating, extra pounds are accumulating.

What sweets to reduce weight loss: It is desirable to exclude everything, you can leave only dark chocolate, dried fruits. Otherwise, the risk of breakdowns and exceeding the calorie norm increases.

SPICES AND SPICES

Useful spices on pp: Black pepper, paprika, turmeric, cinnamon, ginger, garlic, bay leaf, nutmeg, cloves, coriander, rosemary, cumin, cardamom, oregano, basil, fennel, anise, cumin, vanilla. Here you can also include salt, but on proper nutrition it needs to be reduced in the diet.

What is useful: Giving aroma and pleasant taste to dishes. The central nervous system is strengthened with the elimination of stress, depression, neuroses. Blood pressure and lipid profile are stabilized, blood circulation is accelerated, metabolism is adjusted. In proper nutrition, spices should be present.

Tips for consumption: The addition of spices to dishes does not depend on the time of day (you can make cinnamon in porridge for breakfast, paprika with garlic coat chicken for lunch). Seasonings are combined with lean meat, fish, vegetables.

How often to consume: Allowed daily, the norm is from 1 to 4 grams.

What spices are better to exclude: Store mixtures of seasonings. In their composition, there are usually many unhealthy additives. For example, glutamic acid is often included, which can provoke an allergic reaction. There may be dyes.

What spices to reduce on weight loss: Spices will not add calorie content to the dish, but thetify the appetite, which can result in overeating. Therefore, you should not abuse seasonings. Salt on weight loss is better to minimize, because it provokes swelling and inhibits weight loss.

WHAT ELSE CAN I INCLUDE?

The listed groups did not include other, no less useful, products for a full, balanced diet. Let’s talk about them briefly. To the diet, they will make a variety, add a lot of trace elements, nutrients and fiber.

Additional products on PP:

  1. Bread and slices. Usually used for sandwiches for breakfast or for a snack. Carbohydrate product replenishes the energy reserve, cleanses the gastrointestinal tract, has a positive effect on the central nervous system, heart with blood vessels, immunity.
  2. Canned fish in its own juice. The meat retains the benefits, and the method of cooking gives a subtle pleasant taste. Tuna is especially useful for the body. It is a source of easily digestible protein, amino acids. Suitable for dinner, can be added to the salad.
  3. Olives, olives. Replenish the supply of healthy fats, contain dietary fiber, trace elements. Cleanse from toxins, improve the work of the gastrointestinal tract with the intestinal microflora. Olives are useful for the central nervous system, blood vessels, immunity.
  4. Mushrooms. Useful gingers, butter, chanterelles, mushrooms, oyster mushrooms. They contain chitin, potassium, copper and B vitamins, antioxidants. These mushrooms support the heart with blood vessels, cell health and immunity.
  5. Avocado. It is a source of omega-3 fatty acids, improves immunity, skin and hair condition. Reduces the risk of stroke, heart attack and thrombosis. Fruits contain a minimum amount of fructose, so they are suitable for diabetics. However, 100 g of avocado 15 g of fat, so losing weight do not need to abuse.
  6. Seaweed. Product from brown algae. Source of iodine, magnesium and potassium, bromine, vitamins B and C, organic acids. It helps to improve vision, normalize blood pressure, improve joints and thyroid.
  7. Muesli without sugar. The finished mixture includes cereals, cereals, dried berries and fruits. An excellent substitute for porridge in the morning. A saty dish increases strength with energy, strengthens the immune system, normalizes the work of the gastrointestinal tract.
  8. Tea, coffee, chicory. Drinks are an integral part of PP. They invigorate the central nervous system, accelerate metabolic processes, improve digestion. It is better to drink coffee and tea separately from the main dishes, since joint intake worsens the absorption of food.

Not every one of these foods is allowed to be consumed every day. Muesli for breakfast can be rare, no more than 2 times a week. The same applies to mushrooms with canned fish. Seaweed, olives, olives, breads, chicory to include in the diet daily is allowed in accordance with the norm. Avocados are enough 2-3 times a week. Tea, coffee – no more than 2 cups per day. These products are quite suitable for weight loss.

Proper nutrition is, first of all, a diet balanced in nutrients or proteins, fats, carbohydrates and trace elements. To achieve this on an ongoing basis, a variety of products is required. Carbohydrate-free diets, strict restrictions, mono-diets, exclusion of entire groups of products only harm health and do not help to lose weight in the long term.

Why you need to eat a variety of food:

  • Replenishment of reserves of the maximum amount of trace elements.
  • Improved interaction, absorption and absorption of products.
  • Support of metabolic processes with metabolism and digestion.
  • Reducing the toxicity of the diet, reducing the load on the liver.
  • Protection against eating problems, unhealthy weight jumps.
  • A diverse diet – stable work of internal organs and maintenance of normal body weight, balance of trace elements, strong immunity with a rich intestine bacteria. But remember that both malnutrition and overeating are equally harmful to health. A reasonable balance is important in everything.

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