Eat breakfast yourself
Studies show that skipping breakfast leads to snacking and unhealthy eating throughout the day, as well as spikes in blood sugar, which can trigger the development of diabetes, increase blood pressure, raise cholesterol levels, and therefore lead to cardiovascular disease. What you eat and when you eat it are important. The basis of a complete breakfast is “long” carbohydrates, some healthy fats and protein. For example, a soft-boiled egg, vegetable salad and whole grain bread. Or unsweetened oatmeal with nuts, berries and fruits.
The best time to have breakfast is within an hour after waking up. It doesn’t matter whether you are a night owl, a lark or a dove - it is advisable to fit breakfast into the time frame from 6.00 to 10.00.
Principles of proper nutrition
Breakfast
You should always have breakfast, no matter what. Make it a habit. Same as brushing your teeth in the morning. A proper breakfast will give you a tremendous boost of energy for the whole day. If it’s hard to eat in the morning (“you can’t get a piece of food down your throat”), try not to overeat in the evening. Those who do not fill their stomachs at night have breakfast in the morning with great pleasure.
Don't neglect simple clean water. You need to drink a lot (at the rate of 30 ml per 1 kg of weight). Be sure to drink a glass of water in the morning on an empty stomach. Drink it between meals. This may not be easy at first. Then introduce gradually. In just a couple of weeks, water will become your favorite drink.
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Frequent meals
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You need to eat in small portions, but often. Excellent option: breakfast, second breakfast, lunch, afternoon snack, dinner, second dinner. It turns out that there are three main meals and two additional ones. An ideal nutrition plan that keeps you full throughout the day and protects you from overeating or undereating.
Last meal 2-3 hours before bedtime
Not eating after six in the evening if you go to bed at two in the morning is fundamentally wrong. This approach has nothing to do with proper nutrition. Eating after six is not only possible, but also necessary for those who fall asleep very late. Don’t overeat 2-3 hours before bedtime – that’s what’s really important.
Fats are not harmful
Fats are vital for any body. By eliminating them completely, you risk facing serious health problems. It is necessary that the body receives at least one gram of fat per kilogram of body weight.
Carbohydrates aren't scary
There are two types of carbohydrates: fast and slow. Slow ones charge the body with energy. If you eat them in small quantities, you may simply not have enough strength, and high fatigue will be noticeable. Consume carbohydrates per day at the rate of three grams per kilogram of weight.
Morning snack
This is an optional meal, and it depends on when and what you had for breakfast. But if breakfast was early, then you should not fast until lunch. “It’s important to understand that our bodies need 2 to 4 hours to digest and absorb food,” says Jim White, a spokesman for the Academy of Nutrition and Dietetics (USA). After this time, if you eat a healthy snack, you won't have any spikes in your blood sugar, will have stable energy levels, and will be able to control yourself at lunch. White suggests snacking on a handful of almonds. Other options are natural yogurt, sliced vegetables, apple with nut butter, and whole grain crackers.
What is the essence of proper nutrition?
The most important thing is to follow the regime, adhering to certain principles, and make sure that the products entering the body are fresh and of high quality.
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1) Every day you must eat five food groups:
- cereals, grains;
- fresh fruits;
- meat, offal, eggs;
- vegetables;
- dairy products.
In order for nutrition to be healthy, it is important to control the balance of substances entering the body. By eating one product from each group daily, you can easily achieve this.
2) It is necessary to separate foods for breakfast, lunch and dinner.
For breakfast, it is better to eat dairy products, grains or cereals. For lunch - meat and fresh vegetables. For dinner - lighter but hearty foods (fish, stewed vegetables, fermented milk products).
3) You can’t refuse snacks
Snacks are second breakfast, afternoon snack, late dinner. The names are different, but the essence is the same. You can snack on fruits, juices, vegetables, and dairy products.
Don't delay lunch
In 2020, the American Journal of Clinical Nutrition published research showing that eating an early lunch helps maintain a healthy weight. It should not be later than 15.00.
Lunch is traditionally the largest meal of the day. It may include carbohydrates from sources such as potatoes (preferably baked), pasta (made from whole wheat), and whole grain cereals. A vegetable salad or vegetable side dish is a must-have on your table! Source of protein - lean meat, poultry, fish, seafood, legumes or tofu. Remember to alternate protein sources daily. It is not advisable to eat meat more than 3 times a week, the same goes for fish and poultry. Leave 1-2 days a week without meat to give your intestines a chance to rest.
If you want to treat yourself to something sweet, it’s best to do it during the daytime, so dessert will do the least harm to your figure.
Just as with breakfast, you can have a snack 2-4 hours after lunch.
Proper nutrition. Sample menu
Breakfast
Must include: slow carbohydrates, proteins and fats.
Slow carbohydrates: any porridge, whole grain bread (may be marked “without flour”). Proteins: meat, fish, seafood, eggs (you can make an omelet or scrambled eggs), legumes, tofu. Fats: cheese, dairy products, any fatty fish , vegetable oils, nuts, avocados, flaxseed oil, olive oil, fish oil.
Lunch
Cottage cheese, cottage cheese casserole, cheesecakes, kefir, vegetables, fruits, berries - any product of your choice.
Must include: meat, cereals and vegetables.
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Instead of meat, you can eat liver, fish or seafood, and replace cereals with durum pasta. Vegetables can be consumed in any form: fresh, in salad, baked, steamed or grilled.
Afternoon snack
Cottage cheese, cottage cheese casserole, kefir, vegetables, vegetable salad, nuts and fruits until 16:00, sandwich: bread and chicken or liver pate - any product of your choice.
Must include: protein and fiber.
Protein: chicken, turkey, seafood, lean fish, eggs, scrambled eggs, cottage cheese. Fiber: green vegetables, steamed or grilled vegetables, but not starchy.
Late dinner
Any fermented milk product of your choice.
Early dinner
The ideal time for dinner is 19.00. This way you will give your intestines the opportunity to carry out the “cleansing work” at night. Dinner doesn't have to be heavy. Vegetable soup, light dishes of vegetables and cereals, salad, green smoothies are great for an evening meal. If you need animal protein, it is better to cook fish or poultry for dinner. Avoid eating meat in the evening, as this can lead to digestive problems and poor quality sleep.
Don't be afraid of carbs in the evening, even if you want to lose a few pounds. Whole grain cereals, bread and pasta will not harm your figure because they contain fiber. But plain pasta, white bread, potatoes, store-bought buns, sweets and cookies should be avoided in the afternoon.
Closer to bedtime, if you are very hungry, you can indulge in a glass of kefir or yogurt without sugar or flavorings.
Breakfast, lunch and dinner make our day!
Breakfast, lunch and dinner make our day! A little about what exactly and at what time is best to eat during the day.
We have heard about proper nutrition countless times. We tested many products on ourselves, made a choice in favor of some and excluded others. But it turns out that the right foods also have the right timing.
Morning. From 6 to 8 am the sun makes its ascent, and it is at this time that the hollow organs of our body activate their work: the esophagus, stomach and intestines. This is the best time for breakfast. According to Ayurveda, morning is a time of goodness. And there are products that carry a blissful and optimistic character. They give us charge and strength for the whole day. Berries, nuts, fruits, some spices (cardamom, star anise, vanilla, saffron, barberry...). Giving our mornings a “sweet” taste, these products provide us with a feeling of joy, increased physical and mental tone, clarity of mind and reason. A proper breakfast will not require us to recuperate from eating, which will allow us to start a new day effectively. It is not for nothing that the morning is considered the best time to make decisions and begin important work. Let's not miss this blessed time!
Day. The best lunch hours are from 10 a.m. to 2 p.m. This is the time to keep our brain active. Grains and legumes will become simply irreplaceable helpers for us in this matter. However, consuming these products before 10 am and later than 2 pm can have the opposite effect. During this period, our digestive fire is not active enough, which may require additional energy resources from the body to process food - hence lethargy and lethargy. Timely intake of proper lunch food will ensure complete absorption of vitamins and microelements, support mental and physical performance, and give a quick and long-lasting feeling of fullness. So it's safe to say that our lunch makes our day!
Evening. The sun goes down, the moon begins to dominate. This is a time of peace, calming the nervous system and activating hormonal functions. The optimal time for dinner is 6 pm. It is believed that fruits carry solar energy, but vegetables are lunar food, most suitable for dinner. You can add some nuts. But eating grains and legumes in the evening is dangerous due to metabolic failure, clogging of the body, poor sleep and poor mood in the morning. Buckwheat is not a grain and does not require a strong “digestive fire”, so buckwheat is great for an evening meal. And spices such as fennel, turmeric, nutmeg and green cardamom will be a great addition to dinner. May your dinner be light and calm, as will your sleep before a new fruitful day!
Nutrition before and after sports
On days when you are actively involved in sports, your diet may change slightly. About an hour before class, it is advisable to get energy from high-quality carbohydrates - for example, whole grain cereals with vegetables. Closer to training, you can eat some fruit. Within an hour of physical activity, especially strength training, keep your energy levels up with a protein snack. This could be a protein shake, cottage cheese, natural yogurt with nuts and berries, poultry or fish with a green salad, a whole grain sandwich with nut butter.
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