It is known that not only the health and physical form of a person, but also his mood depends on the diet. In order to be in a good mood all week and maintain optimal performance, you need to think over the menu for the week in advance.
Proper diet for the week
Most people have tried dieting at some point. But the effect was either absent altogether, or was temporary, because the diet does not imply lifelong adherence to its rules. Due to an unbalanced and irregular diet, extra pounds appear, the skin becomes flabby and loses its healthy shade, external flaws (pimples) and internal diseases of the body appear.
Proper nutrition means:
- balanced diet;
- regularity of meals;
- high quality of consumed products.
Due to the fast pace of life, workload and study, the abundance of fast food and "junk" food on the shelves of supermarkets, people are moving further and further away from the principles of proper nutrition. Due to poorly organized nutrition, all body systems suffer, hormonal balance is disturbed, diseases of the intestinal tract appear, problems with teeth, hair and skin begin. Sometimes, it comes to bulimia and anorexia, or, conversely, extreme obesity.
In order to prevent the described disorders and diseases from appearing, you need to understand the principles of proper nutrition, introduce them into everyday life and never deviate from them again. The first step towards this can be considered the development of a menu for the week.
What kind of food can be considered correct?
When compiling the menu and shopping list for the week, you must not forget that it must be correct. Each person should proceed from their physical form, daily physical activity, as well as goals - so, some need to, others need to gain weight or muscle mass, others set themselves the task of maintaining a comfortable weight.
In order for the positive effect to last for a long time, you need:
- adhere to the chosen diet throughout life;
- diversify the diet so that the body receives all the useful substances from it;
- control the calorie content of food.
The criteria for proper nutrition, as dietetics says, are:
- its diversity - without this it is impossible to get all the minerals, vitamins and nutrients the body needs;
- small portions with frequent meals;
- counting calories;
- exclusion from the diet of hormonal products and harmful sweets;
- reducing the amount of salt;
- reducing the proportion of animal fats in the diet;
- avoiding or limiting the consumption of beverages containing alcohol or caffeine;
- daily consumption of large amounts of water.
When adding fruits to the menu, you need to know that not all of them are equally useful, especially for people who are in the process. Bananas, various varieties of grapes and pears are best not included in the diet for a week.
Three meals a day, familiar to most people, is not considered correct by nutritionists. In their opinion, it is better to increase the number of meals to five or six, while reducing the amount of servings. Breakfast should be the heaviest meal of the day. For those who are not used to small portions, you can try to trick your brain and stomach by eating from small plates.
Calorie intake is important. Even if during the day there are only healthy foods, but in excessively large quantities, such a diet cannot be called correct. Therefore, it is important to follow the rule: the calories consumed must correspond to the energy spent per day. In order not to bite and not be tempted to eat something harmful, you need to stick to a pre-planned meal schedule. If the habit of biting is not so easy to overcome, you can always keep a package of dried or fresh fruits with you, some nuts or candied fruits, a glass of low-fat yogurt.
A sample menu of proper nutrition for a week for the whole family
When compiling a menu plan, it is recommended to consider, including the time of meals. This will allow everyone in the household to eat on schedule and, over time, will completely remove outbreaks of sudden feelings of hunger. To do this, you need to proceed from the daily routine, familiar to all family members, taking into account their work, study, and bedtime. Then the diet will be not only useful, but also rational.
For "larks" who go to bed early and get up early, the following meal schedule would be ideal:
- breakfast: 7:00;
- second breakfast: 10:00;
- lunch: 13:00;
- afternoon tea: 16:00;
- dinner: 18:00.
"Owls" will be more comfortable eating like this:
- breakfast: 10:00;
- second breakfast: 13:00;
- lunch: 15:00;
- afternoon tea: 17:00;
- dinner: 19:00.
At the same time, the time can be moved to a later time - the main thing is that the last meal should be light and no later than three hours before going to bed.
When compiling an approximate menu of proper nutrition for a week, you need to make a large list of products that you can buy and eat during the week. Then, the products are evenly distributed over the days of the week, so that, for example, there are no two “chicken” or “fish” days in a row.
Correct, healthy foods should be consumed in the following ratio:
- half of the diet is carbohydrates;
- 30% of the diet - proteins;
- 20% of the diet is fat.
Dinner should consist of protein foods, and its fat content should not exceed 9%. Fish, meat is better not to bake, but to boil or stew.
To better feel the moment of satisfaction of hunger, during the meal you can not be distracted by reading or talking. You need to take food slowly, in a relaxed atmosphere, savoring every bite.
When forming the menu, you need to take into account the physical activity of each family member. Those who play sports, spend a lot of time on their feet or are under increased stress should eat more nutritious food.
In addition to food, every person should drink fluids. It is better if the choice falls on filtered non-carbonated water. You can also drink green tea, which will help rid the body of toxins and toxins due to the antioxidants in its composition.
Periodically, you can arrange a "feast", or "cheat meal", as they call it. On such days, you can treat yourself to sweet, salty, alcohol or other foods that are not recommended to be eaten often or that can damage your figure or health.
Monday
The first day of the week is Monday. The way a person starts the week has a lot to do with how successful they are. A typical diet for Monday might look like this:
Before going to bed, you can eat some cottage cheese or drink yogurt.
Tuesday
On Tuesday, the menu should be different from the previous day's menu so that it doesn't get boring. The recipes for the dishes listed below are known to every housewife.
Wednesday
A balanced menu for Wednesday will energize you in the middle of the working week.
Thursday
By adding new fruits to the menu, you can cheer yourself up on Thursday.
Friday
On the last day of the week, our body especially needs energy, which it can get from food. At the same time, breakfast will turn out to be cheap, which will save money.
Saturday
On the first day off, you want to treat yourself and family members to special dishes, because there is more time for cooking.
Sunday
Before the start of the working week, you should recharge your good mood and strength for new achievements. A well-thought-out menu will help with this. Cooking the proposed dishes is simple, so there will be plenty of time to relax before the working week.
Each family can add their favorite dishes to the proposed menu. The main thing is to maintain the indicated proportions of proteins, carbohydrates and fats and adhere to the described nutrition rules. It is also better to write down the list of products a week in advance so that everything you need is always at hand - in the refrigerator.
To be healthy, family members need to exercise and get enough sleep. For recovery, adults are supposed to sleep at least 7 hours daily, children - up to 9 hours. At least an hour a day should be devoted to active sports, but gymnastics or walking is also suitable, which can replace a trip on public transport to work or study.
If it is difficult to rebuild from the usual diet to the right one, you need to occupy your mind with something that will distract it from thoughts about food. For example, go to the gym, go to educational courses, go jogging or immerse yourself in reading. In moments of hunger, you can drink green tea or water. Sweet can be replaced with healthy ones - dried fruits or low-calorie toasts. Gradually, the concentration on food will pass.
When developing the right menu for the week, you need to listen to the wishes of all family members, and also take into account their work schedule. Then family meals will become not only useful, but also enjoyable for everyone!
