Basics of proper nutrition for women tell us the following: there is preferably at least 6 times a day. With this diet, we "start up" our metabolism, forcing it to burn more calories during the day. In addition, with frequent meals, we do not fall into the trap, where we are most often led by some diets - that is, we do not lose muscle mass instead of fat. This happens when we feel a strong hunger between occasional meals.
Good Nutrition Watch
For women, a diary of proper nutrition during the day will look like this:
- 08.00 - breakfast;
- 11.00 - the second breakfast;
- 14.00 - lunch;
- 17.00 - afternoon snack;
- 19.30 - dinner;
- 22.00 - evening snack.
Dietitian nutrition advice
Correct balanced nutrition necessarily includes the following products:
Meat. Prefer white meat - turkey, chicken, game or rabbit meat. Meat supplies our body with proteins and iron, which are involved in the regeneration of organs and tissues.
A fish. Useful all without exception fish, but especially - its fatty varieties, such as sardines, mackerel or salmon. They contain a large percentage of Ω-3 fatty acids. These are those acids that are able to reduce the level of LDL (bad cholesterol) and, at the same time, increase the level of HDL (useful cholesterol) - thereby protecting our heart. With fish our body also receives proteins, trace elements and metals.
Fruits and vegetables. Without them, proper nutrition for women is difficult to imagine. All vegetables and fruits will be extremely valuable for our organism, but it is especially possible to note white cabbage and cauliflower. Colored vegetables contain a high percentage of beta-carotene - a strong antioxidant, which does not allow the cells of our body to grow old. Most of all beta-carotene we find in carrots, apricots, spinach and mango. All vegetables and fruits nourish our body with the necessary trace elements, metals, natural fibers and sugars.
Cereals and legumes. Another key to the secrets of proper nutrition. Pulses and grains are practically fat-free, but they have a very high percentage of complex carbohydrates. In addition, our body receives from them iron, vitamin E, a complex of vitamins B and natural fibers. Give preference to rice, wholemeal bread and, naturally, to all beans - turkey peas, red and white beans, lentils, peas.
Dairy. They are also included in the list of foods for proper nutrition. Prefer yoghurts, milk and cheeses with low fat content. Dairy products facilitate the functioning of the intestines, help our immune system, and give our body a lot of calcium. In addition, as a rule, they contain only a small amount of fat (except for whole milk and some cheeses).
Having listed the main products necessary for the proper nutrition of a woman, let's see how to make a menu of proper nutrition for the day.
The correct diet for the day
Here is the proportion of food in the daily diet of proper nutrition for women is ideal:
- 25% - pasta, cereals, bread;
- 20% - vegetables, depending on the season;
- 15% - fresh fruit;
- 15% - nuts and beans;
- 7% - olive oil;
- 7% - yoghurts and cheeses;
- 5% fish;
- 3% - eggs and poultry;
- 15% - sweets;
- 1% low-fat meat;
- 1% - good quality wine.
Here are a few examples of the right balanced nutrition menu.
The proper nutrition menu for breakfast (08.00 hours):
Juice from 2 oranges, 2 crumbs of wholemeal flour, 25 grams (matchbox size) of cheese.
The proper nutrition menu for the second breakfast (11.00 hours):
1 fresh fruit and 30 grams (matchbox size) of low-fat cheese.
The menu of proper food for lunch (14.00):
120 grams of baked or boiled chicken breast meat, 1 large serving of green salad (eg lettuce or cabbage with carrots), 1/2 cup cooked rice.
The correct food menu for a snack (17.00):
3 pieces of chocolate.
The proper meal menu for dinner (19.30):
1 medium portion of pasta with minced meat and 1 small serving of green salad.
Snack for evening (22.00 hours):
1 small banana and 3 whole walnuts.