How to eat fruits and vegetables correctly? None of you need to be reminded of how many benefits fruits and vegetables bring to the human body.

By eating a certain amount of these goodies during the season, our body accumulates the required amount of energy, which it so needs, especially in the autumn-winter period.

But gorging yourself on fruits and vegetables during the season is not enough. Need to know, how and when is the best time to eat vegetables and fruits.

Now let's try to figure it all out, because proper nutrition will allow the removal from these products maximum quantity benefits and not harm your health.

Need to take into account individual characteristics each person when consuming fruits and vegetables. Because one is allowed to eat everything, while the other must observe certain restrictions that will allow him to maintain normal health.

First of all, you need to know when to stop everything. After all, when this or that fruit (vegetable) ripens, you shouldn’t pounce on it and eat your fill. If you do not follow this, you can get poisoned, and very seriously.

Your diet should be balanced. Also no need to eat several types of fruits and vegetables at the same time. Some of them may not combine well with each other and this will lead to stomach upset.

In general there is a generally accepted daily norm , which should not exceed half a kilogram. Three hundred grams of which can be allocated for fruits, and two hundred for vegetables .

But observing only the weight specification is not enough. You also need to know how to eat vegetables and fruits properly. After all, there are categories and varieties of these products that are not recommended to be consumed daily.

For example, regarding fruits, You can eat apples every day, pears, peaches And apricots. But it is better to consume pineapple, grapes, melon, mango no more than twice a week.

As for vegetables, then cucumbers, tomatoes, various salads You can eat it literally every day.

Because raw vegetables are very useful, but those vegetables that lend themselves to heat treatment– beets, carrots, potatoes, zucchini and others lose a certain amount during processing useful substances.

And they have a lot of calories. In this case, it is better to limit their use.

Researchers have long proven that It is better to eat any vegetables and fruits before lunch. The limit is four o'clock in the afternoon. After this time, it is better to refrain from consuming such products. Otherwise, they will not bring any benefit and may harm your health.

These are just three main characteristics for this product category. But each of this category has its own rules of use.

Regarding fruits, the following recommendations can be made::

1) Fruits are most useful when raw and ripe, so you should avoid canned fruits, heat-treated juices and compotes.

2) Your preference should be fresh food. It is also good to drink freshly squeezed juices.

3) Foreign fruits, rubbed to a shine with wax (for presentation and longer storage), bring practically no benefit.

4) The priority should be given to the products that are actually grown. If you don’t have your own bed or garden, then it’s better to buy at the market from gardeners and gardeners who do this.

5) Fruits tend to be quickly absorbed, so it is better to eat them shortly before eating a more substantial meal or a certain time after it.

6) It is good to take fruits in the morning, on an empty stomach. From the very morning you will thus charge your body with vivacity, energy, and strength.

7) Eat fruit as dessert(as is often done here) strongly not recommended. If you eat your main food with fruit, fermentation processes will begin in the stomach, which will lead to discomfort and bloating.

8) Some varieties of fruits bring great benefits when they are eaten with the skin. It is in it that the necessary vitamins are stored.

9) Fruit jams and preserves are good in medicinal purposes. But they contain a huge amount of sugar, which will harm your figure. Therefore, you shouldn’t eat them with spoons and even every day.

Arm yourself with these generally accepted standards eating fruits and vegetables. But It’s also worth knowing the features of each these products. Let's give a few examples. There are categories of people for whom sweet fruits are contraindicated - diabetics.

Apples You should not eat before taking a more substantial meal. Here pears are great for increasing appetite. Therefore, they should be consumed before eating the main meal. Pear also has a diuretic effect. Don't fill yourself up with it if you're going on a long journey.

This fruit should be excluded from your food list if you have stomach upsets. But for constipation, on the contrary, you need to eat several fruits.

A long-time favorite in our area, foreign kiwi will help well after a stormy feast– relieves heartburn and heaviness in the stomach. But never combine it with dairy products.

Bananas are high in calories. Therefore, you should not eat them on an empty stomach. Their frequent use will also not lead to anything good. This product can be used as a snack substitute. It will satisfy your hunger well and fill your stomach.

It is advisable to eat it freshly picked and do not drink it with water. Otherwise, the same fermentation process will begin in the stomach.

Tangerines And oranges, eaten in plural are likely to cause allergies. In addition, due to their acidity, they destroy tooth enamel.

It is best to consume these fruits at least an hour after the main meal. And after eating it would be a good idea to rinse oral cavity. This will help your teeth stay intact longer.

Some types of fruit are harmful not only certain types diseases, but are also contraindicated for nursing mothers.

Young mothers should forget about such delicacies as grapes, melon, tangerines, oranges, pears, peaches, nectarine,cherries. These products can increase gas production in a child and even cause an allergic reaction.

There are also several rules regarding vegetables..

1. Only a small amount of vegetables can be eaten raw - carrots, beets, cabbage, salads, cucumbers, tomatoes, radishes. Therefore, you need to cook vegetables properly. Don't overcook them, they lose everything. beneficial properties. It’s better to undercook it a little so that the vegetables crisp up;

2. Baked and overly fried vegetables do not provide any benefit to the body; on the contrary, they can even cause harm;

4. Steam vegetables whenever possible. This method of processing products allows you to save the maximum amount of vitamins and essential nutrients. to the human body elements;

5. It is better to use natural products as a dressing - lemon, garlic, onion;

6. Eat more freshly picked vegetables - radishes, onion, cucumbers,tomatoes.

Fruits and vegetables in fresh very useful and necessary for the human body. Learn to eat them correctly to get only benefits for your body!

When we try to stick to our chosen diet, we pay a lot of attention to what we eat. But at the same time we don’t think at all about when exactly it’s better to sit down dining table how many times during the day should we eat and what will happen if we decide to eat too much.

Standard quantity three meals a day. And that's if you're lucky. Some people mistakenly believe that if they stop eating altogether or limit their meals to once a day, they will lose weight twice as fast. But usually such experiments lead to nothing but stress and health problems.

It is advisable to eat every 3-4 hours. This improves fat burning, prevents the release of excess insulin into the blood, allows leptin (the hormone that regulates energy metabolism) to work its magic and control appetite and metabolism. It also keeps the balance of cortisol production, the stress hormone, under control.

Don't skip breakfast! Our grandmothers were right when they said that you need to start the day with a good hearty breakfast. This gives you energy to start a long, productive day. If you skip breakfast, very soon the feeling of hunger takes you by surprise and you begin to interrupt the feeling of hunger with everything that comes to hand. And in offices, sweets and cookies are usually on hand.

Don't eat three hours before bed. Eating before bed increases body temperature, increases blood sugar and insulin, and reduces the production of melatonin and growth hormone. All of these factors affect sleep and the natural fat burning that occurs when we sleep. Besides, bad dream leads to the fact that we may overeat the next day.

If it so happens that you have time to eat before bed, it is advisable to eat light food low in and high in fat.

Start your day with protein. To improve appetite control, it is better to eat proteins at breakfast and leave carbohydrates for lunch or dinner. Omelette with tomatoes is a great quick breakfast!

Never start strength training on an empty stomach. For such activities, your body needs energy to obtain optimal result. But cardio training can be done 30 minutes before meals.

This does not mean that you need to eat too much right before training. Just don't start exercising if you haven't eaten in a while and you're feeling hungry. Before the workout itself, you can snack on bananas, nuts or dried fruits - they are high in calories, quickly absorbed, provide the necessary energy and relieve the feeling of hunger.

Focus on food. While eating, it is not advisable to be distracted by anything that does not concern your lunch. Focus on your main activity, feel all the flavors, finally relax and unwind. Your lunch is an island of peace and tranquility among the stormy ocean of the working day.

The squirrels go first. When eating, eat protein foods first, and then everything else. Proteins send a signal to your brain that your body is full. This way you will eat exactly as much as you need.

Drink alcohol after meals. If you decide to have a drink or any other drink with dinner, it is better to do it after you have eaten, and not during. Drinking alcohol after meals increases the production of hormones that control appetite and digestion.

And if you decide to drink white wine in the evening, keep in mind that it increases your appetite and the chance that you will want to snack is very high.

Excess weight is the scourge of our time. Both women and men suffer from it. And all because of poor nutrition and physical inactivity. Although some people manage to maintain throughout their lives slim figure and vigor, and all because they know how to eat properly in the morning, afternoon and evening.

1. Morning menu.
2. Evening menu.
3. Some rules.

Morning menu

Breakfast and second breakfast constitute almost half of the daily calorie intake. If a girl eats 1200 kcal per day, then about 500 kcal are allocated for this meal.

Breakfast is the first meal after a long night break. In addition, it should provide the body with energy for the first half of the day, replenish supplies of nutrients, water, and vitamins. Therefore, snacks with coffee and a bun are, of course, pleasant, but not healthy. For breakfast you need to eat scrambled eggs, porridge (oatmeal is best), bacon, cottage cheese - that is, foods that contain a lot of complex carbohydrates and proteins.

Since in the morning most people don’t care about the healthfulness of their diet, since the brain is still asleep, here are some delicious breakfast options for lazy people and fast food fans:

. Sandwiches made from wholemeal bread. Suitable fillings include: boiled brisket, red fish or tuna pate and eggs, vegetables (tomatoes, cucumbers, lettuce).

. Energy cocktail made from natural yogurt (optionally kefir, milk), bananas, chocolate, cherries.

. Scrambled eggs with vegetables or cheese.

. Sweet oatmeal with honey, berries and nuts. And the more additives, the better.

For second breakfast, you can drink a cup of tea or coffee with an energy cereal bar, hematogen, yogurt or fruit.

It is best if it consists of a full menu: appetizers, first, second. Salads, soups and broths, baked meat and fish, all sorts of rolls, cutlets and meatballs with side dishes - all this is an excellent lunch option. The main thing is that it is varied, satisfies the need for proteins, fats, carbohydrates and vitamins, is not too high in calories and contains fewer harmful foods.

Dessert is best eaten as a separate meal after a couple of hours. A cucumber sandwich and tea, some dark chocolate or fruit are ideal.

Evening menu

In the question “How to eat properly in the morning, afternoon and evening?” Many people are interested in the last meal, because it is not clear what can be eaten, what cannot be eaten, how to choose caloric content and when to sit down to dinner.

The evening table menu should be quite nutritious, but light. It is better to postpone fatty, sweet foods, as well as those that take a lot of time to digest, for another time. Light salad, baked vegetables and meat, simple puree soup will fit perfectly into the evening diet.

The calorie content of dinner should be 30-40% of the total, and you should sit down at the table several hours before bedtime.

Some rules

There are several simple rules about how to eat properly morning, afternoon and evening. By following these simple recommendations, you will never gain weight and will remain vigorous and healthy for many years.

. Don't eat before bed.

. In the first half of the day you need to eat 10-20% more than in the second.

. Sweet, flour, spicy and salty foods, if they cannot be completely excluded, should be eaten before 12-14 hours of the day. In the second half of the day, such food contributes to stagnation of fluid in the body and obesity.

. It is also better to eat fruits in the morning, they contain a lot of fructose - which is sugar, that is, simple carbohydrates.

. 2-3 liters of water per day is a mandatory rule.

. Learn to count calories, at least approximately.

. Leave the table a little hungry; the signal of satiety does not reach the brain immediately; during this time you can eat a lot of excess.

. If you are faced with a choice of eating something tasty or healthy, take the latter. Moreover, something healthy can also be made tasty, the main thing is to cook it correctly.

. Be consistent and stick to your diet.

Overweight people often eat only 2 times a day, and sincerely do not understand why the weight does not move. Some even gain weight with this lifestyle, especially if the second and last meal occurs in the evening. Let's look at what the error is.

Why is eating rarely harmful?

The secret lies in the fact that the habit of eating infrequently, but a lot, causes you to gain more calories than you would gain from several more frequent snacks, when you manage to maintain a constant feeling of fullness in the body.

It is known that the feeling of hunger directly depends on the level of sugar in the blood. If you eat rarely, your blood sugar drops, you feel unwell, lose strength, and, as soon as the opportunity arises, you pounce on food to satisfy your hunger, and besides, you eat quite quickly. Since the feeling of fullness appears only 15-20 minutes after starting a meal, you eat much more than you should because you swallow pieces.

Those who are losing weight should try to maintain blood sugar at the same level throughout the day, and avoid severe hunger when sucking in the pit of their stomach. The metabolic rate slows down within 4-6 hours after eating. That is why when losing weight it is important to eat often and in small portions, at least 4-6 times a day. It would also be good to count calories when losing weight so as not to overeat. You need to chew your food thoroughly, trying to eat slowly, this is important so that as little food as possible fits into you before you feel full.

What is better: 3 or 7 meals?

What diet fits your lifestyle? Do you eat rarely and thoroughly, or a little but often?

If you are trying to lose weight and are familiar with famous diets, then you probably know that many of them are designed for three meals a day. American nutritionists conducted an experiment: they offered those who want to lose weight a seven-meal plan. At the same time, the portions were made very small. This method is used to feed wild animals, which, by the way, do not suffer from excess weight at all.

Of course, eating all day and losing weight is every girl’s dream. But how effective is it really? Below we invite you to compare the pros and cons of 2 nutrition models: eating 7 times a day and eating 3 times a day.

Meals five to seven times a day

Of course, eating little and often is good. This way you maintain your blood sugar levels and avoid overeating from hunger.

Positives:

• With such frequent meals, performance increases. Your body is constantly fueled with energy through 5-7 meals a day. The result of this is vigor, activity and high performance;
• With seven meals a day, hunger pangs do not torment you. Such regular eating throughout the day with a small time interval helps maintain normal blood sugar levels. As a result, you don’t feel hungry and you won’t be able to eat much at one time. This principle helps you lose weight if you eat apples as a snack. This way you can develop indifference to sweets in your body;
• metabolism improves. This happens because the digestive organs are constantly working. As a result, many more calories are burned.

Negatives:

• time frame. Sometimes it is difficult to maintain such a diet; not every person manages to eat every two hours;
• fats are burned more slowly. Due to the fact that the level of insulin in the blood is constantly increased, the process of burning fat in cells becomes slower or practically stops altogether;
• You can overeat if your stomach is stretched.

Meals three to four times a day

You do not fast for more than 3-4 hours, food comes evenly, there is no overeating. These are the pros, but what about the cons?

Positives:

• fats are burned quickly. Insulin is not produced at the moment when food is digested. The lack of insulin in the blood leads to the fact that fat is not deposited, the body begins to burn previously accumulated fat deposits;
• good food control. With three meals a day, it’s easy to control the number of calories eaten per day;
• hunger “by the hour.” The body gets used to a certain schedule, which is why hunger occurs every day at the same specific time.

Negatives:

• If you don’t eat for about 4 hours, you suffer from hunger pangs. You may sometimes want to eat before the allotted time. This occurs due to the fact that when food is digested, large number insulin, so its level in the blood drops;
• are absorbed worse nutrients. When the body receives many nutrients and beneficial substances from food at once, it often cannot use them in the best possible way.

Let's sum it up

A three- or four-course meal plan is suitable for those who are unable to control the volume of portions eaten at one time and cannot eat every 2 hours. The five- to seven-meal meal plan can be safely recommended to people who have an active lifestyle and play sports. For those who want to eat constantly, you can also try to lose weight this way.

With any eating pattern, it is important to remember that your diet should be balanced. It is necessary to eat often without overeating. Eat vegetables frequently vegetable oils in moderation, protein and slow carbohydrates, drink at least 2 liters of water per day and do not fast for more than 3 hours in a row so that your blood sugar does not rise too much, causing the desire to eat fast carbohydrates. To lose weight, it is much more important not to exceed your calorie intake, and it’s up to you to eat 4 or 7 times a day!

According to them, it seems that their diet is balanced, and they eat exclusively healthy foods and do fitness, but for some reason the scale needle is frozen in place.

There may be several reasons for this, and one of them is the diet.

The best way to control your appetite and stay active during the day is to eat 4 to 5 small meals a day.
At the same time, the dishes should be healthy, low-fat and healthy, so that you are full and do not feel the desire to “eat” anything extra.

• Never go more than 4 to 5 hours without food. This may seem strange, but main mistake leading to excess weight - systematic malnutrition. It has been proven that with 1 - 3 meals a day, people consume significantly more calories than with 4 - 5 meals a day.
• However, it is important not only to meticulously choose foods for your diet, but also to know at what time you need to eat each of them in order for it to bring maximum benefit. The point is that in different times day, the body requires foods of a certain nutritional value.

So, what exactly should you eat at each meal to stay slim and fit?

Breakfast (6 - 9 hours)

Research shows that 35% of women neglect their morning meal. Some people “don’t have enough time,” while others strive to reduce their total quantity calories consumed during the day.

However, as practice shows, the effect is exactly the opposite. During the day, the body will try to catch up, and as a result, you will unnoticed by yourself eat much more food than you could.

Breakfast also performs another important function - it “starts” the metabolic process. That is, the foods that you eat during the day will be absorbed by the body faster and to a much greater extent.

According to the findings of nutritionists, from 6 to 9 am, digestive enzymes are most active. At this time, it is recommended to eat protein foods. Proteins are digested slowly, which will keep you from feeling hungry until lunch. It is better to avoid carbohydrates - insulin levels are still low, and carbohydrate foods cause a decrease in blood sugar. As a result, by 11 o'clock in the afternoon you will want to eat again.

Best choice

1. Low-fat cottage cheese/yogurt. Yogurt is the most useful product. It is rich in protein, calcium, magnesium, as well as beneficial microorganisms that enhance immunity and improve functioning gastrointestinal tract. But this only applies to natural yogurt. When you add various fruit fillers, sugar automatically appears in the yogurt. Therefore, even if the jar says “0% fat,” but the yogurt is strawberry, cherry, peach, etc. - then with a minimum of benefits, there are plenty of calories in it.

2. Cheese Yes, most cheeses are high in fat and calories. But they also contain a lot of calcium, and the cheese also contains linoleic acid. It reduces the risk of cancer, cardiovascular disease and diabetes, and also... promotes weight loss, as it prevents fat from being deposited. To prevent cheese from harming your figure, watch the serving size ( daily norm of this product per day - 2 - 3 thin slices or 4 cubes the size dice), and remember the eastern wisdom: “In the morning cheese is gold, in the afternoon it is silver, and in the evening it is lead.”

3. Oatmeal Oatmeal is a storehouse of fiber, complex carbohydrates and microelements; it contains a high percentage of vegetable protein. Oatmeal is good for the liver and pancreas, regulates blood sugar levels, its fiber has a beneficial effect on metabolic processes, removes excess glucose, cholesterol, toxins and heavy metals.

4. Milk Milk can lower blood pressure, and the calcium it contains is not only good for teeth and bones, but also prevents the deposition of fat in the body. According to studies by Italian scientists, subjects who included low-fat dairy products in their diet, all other things being equal, lost weight 35% faster than those who excluded them from their diet.

5. Eggs This product contains about 6g of protein. In addition, it is rich in vitamins A, B6, B12, E, and the yolk contains rare vitamin K, folate, iron, lutein, which is necessary for maintaining vision, and choline, which helps remove fat from the liver.

As for the cholesterol contained in eggs, according to many nutritionists, only 30% of it is absorbed, and therefore does not pose a serious threat to the heart.

Lunch (12 - 13 hours)

Lunch should include:

1. Proteins (fish, seafood; meat, poultry - give preference to lean parts). Any cooking method: stew, bake, boil, grill - just don’t fry!

2. Starchy foods (brown rice, wholemeal pasta, potatoes, whole grain bread, legumes).

“Proper” starch-containing foods belong to the category of complex carbohydrates. They are digested more slowly, keep you feeling full longer, and do not increase your sugar levels or overweight. Moreover, they are all rich in fiber, without which weight loss is impossible. Fiber-rich foods are low in calories and have almost no fat. Fiber is like a sponge: absorbing moisture, it swells and thereby perfectly satisfies hunger.

Best choice

1. Brown rice It has a beneficial effect on the condition of hair, skin, teeth, nails, and is indispensable for digestion. The shell of brown rice has a lot of fiber, and it itself is rich in vitamins A, PP and group B, essential microelements and phytonutrients, while being devoid of fat, cholesterol and sodium.

2. Pasta (made from wholemeal flour) Provides you with fiber and folic acid, which is necessary for reproductive function and iron absorption. A standard serving of pasta (and this is one glass, no more!) made from durum wheat will not cause the slightest harm to your figure.

3. Buckwheat porridge It contains iron, pectin, which improves digestion, as well as lecithin, which is necessary for the liver and pancreas.

4. Potatoes Source of antioxidants, vitamin C, potassium. A standard serving is one fist-sized tuber - about 100 kcal. Only fried potatoes are harmful to your figure (and not only!), and also seasoned with fatty, high-calorie sauces - cheese, sour cream, butter. This “zest” can add up to 150 kcal to a dish, and several centimeters to your waist.

5. Whole grain bread Rich in fiber, complex carbohydrates, vitamins and microelements. The main cereal - wheat - contains a record amount of orthophenol antioxidants, fighters against cancer cells. But they are not present in white bread at all - they were discovered by scientists only in the shell of the grain, which ends up in bran and wholemeal flour, but is cleaned off during the production of premium baking flour.

6. Legumes They are a storehouse of plant proteins, fiber and complex carbohydrates, but they are completely free of harmful saturated fats.

5. Salad from fresh vegetables with olive or vegetable oil.

6. A few words need to be said about soups . Don't underestimate this dish. Soups - the best remedy from hunger. They will “warm” your stomach and improve your nutritional system. An American study found that those who occasionally include soup in their lunch intake consume 100 kcal less than those who refuse it. Moreover, this deficit is not compensated during the day. Give preference to soups with a thick consistency - from pureed vegetables or puree soups - they will simultaneously serve as both the first and second course, because if you choose soup, it is better to refuse appetizers and main courses that day. In winter, soup is food not only for the body, but also for the soul, striving for warmth and peace.

Afternoon snack (16 - 17 hours)

At 16 - 17 hours it is time for carbohydrate food - the insulin level is maximum.

Now best choice will be:
- fruits or fruit salad,
- dried fruits,
- some nuts
- 30g dark chocolate (cocoa content - at least 70%). Cocoa beans are a source of antioxidants and flavonoids, which reduce the risk of cardiovascular disease.

Just for an afternoon snack (not for breakfast) , as many girls who watch their figure do), 1-2 times a week you can allow yourself to enjoy dessert. Do not deny yourself sweets at all - severe restrictions will only lead to breakdowns. The main thing is to observe moderation in everything. It is better to give up snacks rich in saturated fats, cookies, pastries and biscuits, and switch to light desserts. One serving of low-calorie dessert contains about 120 kcal. For example, coffee or berry mousse, yogurt cake, or fruit in jelly are suitable.

Dinner (18 - 20 hours)

One of the most "controversial" meals. Some are of the opinion: you should never eat after 18:00; their opponents argue that only total number calories consumed during the day, and not the time of the meal... And the truth, as often happens, is in the middle. The healthiest and “safest” dinner for your figure is light, but not “hungry”. It should consist of fish or lean white meat and a vegetable side dish (steamed vegetable dishes are ideal).

It is highly undesirable to eat red meat in the evening.- it takes a long time to digest, and digestive enzymes are practically not produced after 19:00.
A common belief is that salads are the best food for dinner., not entirely true. The fact is that during their processing, the pancreas, which is set to rest, is subjected to heavy load.

High carbohydrate foods should also be avoided. They will raise your blood sugar levels, which will create the illusion of hunger, causing you to overeat.

Subject to correct mode unexpected attacks of hunger are not scary for you or your figure. If you still want to eat something at night, a cup of weak green tea with a spoonful of honey or a glass of warm milk will help you out. They reduce gastric secretion and have a general calming effect.