Proper nutrition for women: a balanced menu for every day

What is proper nutrition?

The term “proper nutrition” does not mean something supernatural, invented in space or the like. Everything here is extremely simple.

This is a balanced diet , which contains enough of all the useful things our body needs, such as macro- and micronutrients.

In short, your diet should have enough proteins, fats, carbohydrates, vitamins and minerals. If this does not happen, then your nutrition will not be correct.

But all these diets, which supposedly should help you transform your body on just bread and kefir, are very far from proper nutrition.

The main principles of “proper nutrition” are maintaining and improving health . There won't be much health on bread with kefir. It may be possible to lose weight, but it’s unlikely to live a long and happy life.

Proper nutrition - the essence and principles

Proper nutrition for weight loss at home involves adjusting your diet.

Regular implementation of important rules, the observance of which contributes to weight loss:

A complete breakfast containing complex carbohydrates. For breakfast, porridge with berries or fruits, nuts and honey is suitable. This dish provides the body with the necessary boost of energy and a long-lasting feeling of fullness.
Consume the required amount of calories . A calorie deficit slows down your metabolism and depletes your body, which not only prevents you from losing weight, but also increases your risk of an eating disorder.
Eating sweets only in the first half of the day. Within 8 hours after waking up, the body actively burns calories, converting them into energy. By evening, metabolism decreases, so simple carbohydrates are stored in subcutaneous fat.
Compliance with drinking regime . Every day you need to drink 2 liters of purified water. The liquid ensures water balance in the body, promotes the breakdown of fats and prevents unnecessary snacking.
Prohibition on fasting and fasting days. Such actions do not help keep your figure in good shape, but contribute to the loss of fluid and the return of lost pounds.
Protein is an important part of the diet. Protein is essential for healthy muscle development and faster calorie burning. In the middle of the day, protein foods can be combined with carbohydrates, but at dinner they must be consumed separately.
Last meal 2-3 hours before bedtime. Avoiding nighttime meals will help you avoid weight gain and allow your body to fully rest.
Refusal of high-calorie foods . Mayonnaise, sauces and semi-finished products do not bring benefits and full saturation to the body. Such products contain a high amount of calories, which contribute to the appearance of extra pounds and volume in the waist, buttocks, and thighs.
Strict diet . Eating food at the same time stimulates the metabolism, having a positive effect on metabolism.

What is special about PP for girls?

For women and girls, the need to maintain proper nutrition is simply a necessity of life.

If you eat incorrectly, it directly affects your hormones. If hormones are not normal, then so will your health.

Ever wonder why all these models look like they were plucked from their own funeral, put on a dress and forced to walk the runway? Yes, because you can’t look at their food without tears, just like, in fact, you can’t look at them themselves. Sometimes it seems to me that the audience is forbidden to breathe so that these models are not blown off the catwalk.

If you want to stay healthy and at the same time be beautiful , then you need to eat right. Hunger strikes will not lead to anything good.

Diet

Proper weight loss begins with planning your daily routine and diet.

To achieve quick results at home, women should adhere to the following rules:

meals 5-6 times a day: three main meals, an afternoon snack and snacks;
maintaining an interval between meals of 2-3 hours;
high consumption of foods rich in fiber.

The daily diet looks like this:

Breakfast . Half an hour after waking up. The first meal should be hearty and include: porridge, dairy products, cheese. The nutritional value of dishes should not exceed 25% of the daily requirement.
Dinner . 4-5 hours after breakfast. Includes foods high in protein, carbohydrates, and fiber. The calorie content of lunch can contain about 50% of the daily kcal intake.
Dinner . 3-4 hours before bedtime. The main part of the last meal consists of protein foods: cottage cheese, fish, eggs. Simple carbohydrates are excluded. Nutritional value – up to 25% of daily calorie intake.

You can use fruits, vegetables, nuts and dairy products as snacks. Before going to bed, you can drink a glass of kefir or eat up to 100 g of low-fat cottage cheese.

What should a healthy diet be like for women?

Proper nutrition presupposes a sufficient amount of proteins, fats, carbohydrates and other elements that you get from food for your weight.

Many people think that to lose weight you need to eat only buckwheat and chicken . This is not entirely true. Your diet depends on many factors.

Also, many girls are afraid of fatty and high-calorie foods. For example, nuts are very fatty and therefore high in calories.

But these fats are healthy, they stimulate fat burning. And the female body generally needs fats.

Your diet should contain about 1 g of fat per 1 kg of weight. But this does not mean that you can safely stuff fried potatoes. You need to give preference to unsaturated fats - they are healthy.

Protein should be approximately 1.5-2 g per kg of weight. You can play with carbohydrates depending on your goals.

To make it more clear to you, I will give you a list of products from which you can get all these proteins, fats and carbohydrates.

You will find proteins in foods such as:

Meat (beef, chicken, turkey, etc.) is probably the most popular source of protein among the Kachat. Choose meat that has the least fat, usually chicken and turkey breast. If you choose, for example, pork, then it contains a lot of animal fat, you can’t eat a lot of it, otherwise you risk becoming what you eat.
Seafood - the choice here is very diverse; there are so many different creatures in the sea that you could spend your whole life and not eat even half of its inhabitants. A stone in the garden for those who say that proper nutrition is not varied. In addition, seafood also contains fats, healthy ones at that.
Dairy products (cottage cheese, kefir, milk, cheese) are a very good source of protein for building powerful muscles, but I would not advise girls to throw these products into both cheeks. The fact is that milk contains a lot of animal fat, if the pack says 0%, then don’t rush to fill your entire cart with these products, the benefits of such “low-fat” products are not as much as you think. Milk also retains water, so don’t be surprised if you throw in a plate of cottage cheese before going to bed, and in the morning you have +2 kg on the scale and cheeks like a hamster. The verdict is this: it’s possible, if you’re careful.
Eggs are the best source of protein for our body. It is digestible easily and naturally, like in a fairy tale. Just don’t eat a lot of yolks, animal fat is also hidden there.

Healthy fats are found in foods such as:

nuts;
vegetable oils;
fatty fish;
avocado.

Carbohydrates are found in many foods we eat.
But they are different.

To put it simply, there are “fast” and “slow” carbohydrates.

You need slow ones, which have a lower glycemic index and do not cause insulin to jump.

You will find these carbohydrates here:

Cereals . Everyone has bags of buckwheat stored in bags for a reason. Oatmeal there too. More rice. There are so many of them, you can’t count them on your fingers.
Legumes . Also an excellent source of carbohydrates. For example, lentils, beans. There's also quite a lot of protein there. But this is plant protein, it is digested worse than animal protein, may vegans forgive me.
Cereals . If you feel and believe in your heart that your ancestors were like spaghetti, looking at the tiled roofs somewhere in Italy, and you can’t imagine a day without pasta, then you can get carbohydrates from pasta, but only hard varieties.
Vegetables . These are also carbohydrates, and the coolest ones are fiber. There can never be too many vegetables.
Fruits . Just choose those with a lower glycemic index, such as citrus fruits.

Menu for weight loss

Monday

Breakfast : oatmeal on water with raisins and apple, green tea or coffee.
Snack : a slice of cheese and a handful of nuts.
Lunch : vegetable soup, steamed chicken fillet, salad of cabbage, carrots, herbs and olive oil.
Second snack: cottage cheese casserole, fresh juice.
Dinner : seafood or lightly salted fish, two-egg omelette, kefir.

Tuesday

Breakfast : buckwheat porridge with a piece of butter, a slice of cheese with rye bread and tomato, tea or coffee. Snack: dried fruits, apple.
Lunch : bean soup, steamed cutlets, wild rice with olive oil.
Second snack: casserole, yogurt.
Dinner: salad of daikon radish, carrots, boiled egg and herbs, shrimp.

Wednesday

Breakfast : cheesecakes, apple, coffee or tea.
Snack : whole grain bread sandwich with cheese, dried fruits, green tea.
Lunch : soup with meatballs made from minced chicken and veal, buckwheat with sauerkraut, baked fish.
Second snack : yogurt, banana.
Dinner : baked turkey with a salad of cucumbers, tomatoes, fresh herbs, flaxseed or olive oil.

Thursday

Breakfast : omelet of 3 eggs (2 whites, 1 yolk), stewed vegetables (broccoli, cauliflower, carrots, onions, green peas), tea.
Snack : fruit salad, coffee with a sandwich (rye bread with a slice of bread).
Lunch : salmon fish soup, rice with vegetables, fresh seasonal vegetables.
Second snack : cottage cheese casserole, dried fruits, green tea.
Dinner: baked fish, low-fat yogurt.

Friday

Breakfast : whole grain oatmeal porridge with grated apple and honey, coffee with a slice of cheese.
Snack : cottage cheese casserole, fresh juice.
Lunch : borscht, salad of Chinese cabbage, fresh herbs and olive oil, boiled chicken fillet.
Second snack : baked apple, green tea.
Dinner : Steamed broccoli, Brussels sprouts or cauliflower, steamed fish cake.

Saturday

Breakfast: cottage cheese with fruit and honey, coffee or tea.
Snack : apple, sandwich with cheese and tomato.
Lunch: bulgur with champignons, seaweed, baked fish.
Second snack : baked apple, low-fat homemade yogurt.
Dinner: salad of boiled chicken fillet, eggs, cucumbers and herbs.

Sunday

Breakfast : buckwheat porridge with stewed vegetables, coffee with a piece of cheese.
Snack : salad of oranges, apples, kiwi.
Lunch : mushroom soup, chicken breast with Korean carrots.
Second snack : cottage cheese casserole with raisins, green tea.
Dinner : grapefruit, fish with steamed vegetables.

An example of a balanced diet menu for women for every day

Let's look at examples of proper nutrition for girls and break it down into proteins, fats, carbohydrates and calories.

There are several options for calculating the required calorie intake for girls. For example, you can use the Harris-Benedict formula. Or just use online calculators, fortunately in our age of technology you won’t be burned at the stake for this.

I use a slightly different method. I first determine the required amount of proteins, fats and carbohydrates, and then distribute them among products. But I want to note that all these methods will show you a number that in most cases will keep your weight in one place .

To lose weight, you need to reduce calories, and to gain weight, you need to increase them.

Here is an example of a nutrition program for a girl weighing 70 kg for every day:

Breakfast:

Oatmeal 50 g.
Eggs 3 pcs.
Nuts 15 g.

Snack 1:

Hard cheese 50 g.
Honey 20 g.

Dinner:

Buckwheat 40 g.
Chicken fillet 150 g.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.

Snack 2:

Apple 300 g.

Dinner:

Hake fillet 200 g.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.

Snack 3 (before bed):

Low-fat cottage cheese 150 g.

Now let's see what can be included in the diet for a girl who weighs about 50 kg.
Breakfast:

Oatmeal 70 g.
Raisins 30 g.
Banana 1 pc.
Eggs 3 pcs.

Dinner:

Buckwheat 60 g.
Chicken drumstick 2 pcs.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.

Dinner:

Lentils 40 g.
Vegetable salad (tomatoes, cucumbers, cabbage, lettuce), seasoned with vegetable oil (5 g) 150 g.
Squid 200 g.

Snack before bed:

Kefir 1% 0.5 l.

If you need to plan your diet in such a way as to lose weight , this article will help you.

Every day menu for the whole family with recipes

Monday

Breakfast: omelet of 2 whites and 1 yolk, a slice of whole grain bread with cheese, fresh juice or green tea.
Snack : fruit (apple, banana, pear), yogurt.
Lunch: vegetable soup with a slice of whole grain bread, buckwheat or pearl barley porridge with butter, baked fish with vegetables.
Second snack: baked apple, low-fat cottage cheese with honey.
Dinner : chicken fillet with bell peppers and onions, a glass of low-fat kefir.

Tuesday

Breakfast: oatmeal with dried fruits and grated apple, tea or coffee.
Snack: salad of fresh tomatoes and cucumbers with herbs, a slice of cheese.
Lunch: borscht, baked potatoes with butter and natural spices, vegetable salad.
Second snack : curd mixture with cottage cheese, green tea.
Dinner : grilled vegetables, steamed fish cutlets.

Wednesday

Breakfast: buckwheat porridge with milk, a sandwich of unleavened bread with cheese, tea or coffee without sugar.
Snack : a piece of casserole with apples.
Lunch : fish soup, a slice of rye bread, stewed veal with vegetables.
Second snack: fruit salad.
Dinner : steamed vegetables, chicken cutlet, low-fat homemade yogurt.

Thursday

Breakfast : omelet of 3 whites, 1 yolk and milk, a slice of rye bread with butter.
Snack : apple, banana, yogurt.
Lunch : rice, steamed fish, salad of cucumbers, tomatoes, herbs, radishes and olive oil.
Second snack : cheesecakes, green tea.
Dinner : baked potatoes with olive oil, boiled seafood (mussels, shrimp).

Friday

Breakfast : banana-curd casserole, apple, fresh juice.
Snack : slice of cheese, coffee, apple.
Lunch : chicken broth, carrots, steamed broccoli or cauliflower, boiled fish, a slice of rye bread.
Second snack: thick fruit smoothie with a handful of nuts
Dinner : Turkey with fresh seasonal vegetable salad.

Saturday

Breakfast : couscous with honey, nuts and raisins, green tea or coffee.
Snack : apple, bread with cheese and tomato.
Lunch: buckwheat with stewed mushrooms, carrots and onions, baked hake.
Second snack: jelly made from natural juice, cheesecakes.
Dinner : vinaigrette, boiled fillet.

Sunday

Breakfast : buckwheat, boiled egg, bread with cheese, coffee.
Snack : dried fruits, apple, green tea.
Lunch : lentil soup, bulgur, boiled beef, cabbage and carrot salad.
Second snack: cheesecakes, banana.
Dinner : omelet with tomatoes, seafood.