How to create a healthy eating menu for the week: advice from a nutritionist

Anyone who decides to switch to proper nutrition should be prepared for the fact that at first he will have to relearn how to go shopping, restaurants and family holidays. We know firsthand that almost anything can be annoying. But most importantly, not everyone around you is eating as healthy as you decided right now.

In general, beginners will need to learn to look at the ingredients of products. After all, even a dessert from the “healthy” section may contain a lot of sugar, and the best salad will contain a dressing, the composition of which cannot exactly be called healthy. Therefore, everyone who first switches to proper nutrition is faced with the fact that he prepares all the food himself, and does not buy ready-made lunches or dinners. And this is perhaps the most difficult thing for a person who is used to eating pasta and sausages after work, because cooking them requires a minimum amount of time and resources.

We talked with nutritionist and health coach Nadezhda Gusarova about how to properly create a balanced menu for the week. We tell you which foods you should include in your daily diet, and also share a sample healthy nutrition menu for every day of the week.

Nadezhda Gusarova, nutritionist and health coach

What is included in the concept of proper nutrition and balanced nutrition?

Proper nutrition is, first of all, conscious choice of food and creating a rational diet throughout the day. In general, such a food intake system supports the vital activity of a person, his health and takes into account individual characteristics, as it meets the needs of the body. For example, it is important to always take into account cultural and national preferences, because if a person’s religious beliefs prohibit the consumption of a certain type of food, then even the most balanced diet will become a source of psycho-emotional stress.

A person only needs three main meals: breakfast, lunch and dinner. In this case, the first meal should not constitute more than 35% of the total daily diet and should consist of protein (20-40%), fat (50-60%) and a small amount of carbohydrates (20%). It can also include probiotic foods like coconut yogurt or fermented kale. Lunch is the most filling meal and makes up 45% of the daily diet: proteins make up 25-30%, fats make up 15%, and complex carbohydrates and fiber make up 60%. However, dinner constitutes only 20% of the daily diet and contains 15% protein and fats of plant origin and up to 75% carbohydrates in the form of vegetables.

How to switch to proper nutrition without harming the body?

The biggest mistake of those who try to switch to proper nutrition is restrictions. In response to any restriction, the reptilian mind is activated, which dulls the prefrontal cortex of the brain, which is responsible for motivation. For this reason, we cannot diet for a long time and give up the feeling of fullness over time.

It is important to understand that proper and healthy nutrition starts with eating vegetables at every meal, increasing healthy fats and proteins in the diet, and avoiding fast carbohydrates and processed meats. And not at all with the purchase of expensive superfoods that can only be found in specialized nutritional stores.

8 healthy eating habits

— Season salads and cereals with olive oil and fry with coconut oil;

– transition from sugar-containing desserts to healthy desserts: homemade candies from fruits, berries, dried fruits and nuts;

— eliminate “food waste”: sugar, fast food, processed foods, unnatural sauces, etc.;

– Plan a healthy diet for the week and shop in advance: It’s much easier to prepare a balanced meal for yourself when you have a variety of foods in your refrigerator;

– get ready for a lifestyle change. Proper nutrition should become a part of life, not a short-term phase in achieving a goal. Move slowly, but gradually introduce new principles;

— create a conducive environment for new habits to take root: if you don’t want to relieve your stress with sugar, don’t buy it;

– Use fermented vegetables, pickle them, soak them. They do not require additional preparation, so they can be made for future use;

— On Sunday, do all the menu preparations for the week: boil a dozen eggs or a few types of cereal.

Where is the best place to start when transitioning to proper nutrition?

You don’t need to buy expensive and exotic products to create a balanced diet. First of all, refuse to buy ready-made foods, including canned food, sausages, sweets and juices. Instead of expensive superfoods, you can buy buckwheat, which is also a kind of superfood.

The main enemy of health is cooking: complex dishes, heat treatment, refined foods. Cook as simply as possible, taking into account the presence of proteins, fats and carbohydrates in your plate.

How not to fall apart: life tips

Develop mindful eating skills. Eat without equipment, chew enough, concentrate on the food, feel that your stomach is full, do not eat soft and monotonous foods.

guide Food Diary. It will help you notice the amount of food you eat, celebrate the positive moments and praise yourself for it.

Don’t deny yourself your desires. For example, if your colleagues at work ordered something that’s hard to refuse, buy yourself a small portion and then eat your balanced lunch. If your friends invite you to a place where there is nothing to eat, offer a healthy alternative.

If you are planning a visit, it is important to follow the following rules:

– do not stay hungry all day to avoid overeating;

– Drink a glass of warm water, lemon or ginger tea 20 minutes before the feast;

– Try to fill your plate according to the principles of balanced nutrition;

— choose simple meat/fish dishes with herbs and vegetables;

— To avoid eating a cake with questionable ingredients, take a healthy treat with you.

Ready meals for the week

Monday:

Breakfast. Egg roll with beef jerky, cheese and herbs

Evening meal. Chicken with brown rice and large serving of salad

Evening meal. Baked pollock on a bed of vegetables

Tuesday:

Breakfast. Chicken liver pate, vegetable salad with flaxseed oil and whole grain bread

Evening meal. Baked stuffed peppers, fermented cabbage

Evening meal. Boiled vegetables: zucchini, onion, celery, chickpeas or green beans with lentils

Wednesday:

Breakfast. Two-egg omelet with spinach, onion, green peas, rye bread, cheese, apple or strawberries

Evening meal. Chicken bone broth soup, chilled potato salad

Evening meal. Squid in tomato sauce stuffed with mushrooms

Thursday:

Breakfast. Flaxseed porridge with berries and hazelnuts

Evening meal. Boiled buckwheat with grilled chicken fillet, portioned vegetables: broccoli, cauliflower and green beans, drizzled with olive oil

Evening meal. Stewed cabbage with beef

Friday:

Breakfast. Zucchini or zucchini pastry with lightly salted fish

Evening meal. Meatballs, stuffed peppers, radishes, dill, spinach and sweet potatoes

Evening meal. Fish cake with broccoli puree

Saturday:

Breakfast. Buckwheat porridge with eggs and vegetables

Evening meal. Rabbit cutlet with psyllium and zucchini, boiled lentils with carrots, celery, onion, garlic, tomato, basil and olive oil

Evening meal. Red Lentil Soup

Sunday:

Breakfast. Bowl with couscous, egg and vegetables

Evening meal. Boiled eggplant with turkey, garlic and herbs

Evening meal. Salad with beef tongue and non-starchy vegetables: green beans, greens, red onion