Proper nutrition - a list of products and menus during the day for 1800 kcal

Proper nutrition - a list of products and menus during the day for 1800 kcal

Proper nutrition - a list of products and menus during the day for 1800 kcal
Proper nutrition - a list of products and menus during the day for 1800 kcal

Eating good food is a way of life , not just a list of foods you can and should not eat. At the same time, proper nutrition can easily be tasty and cheap. Prices of cereals and vegetables have always been lower than the prices of sausages and other meat products.

In addition, the number of calories consumed each day also plays a role. On average, men need about 2,500 kcal per day, and women need an average of 2,000 kcal per day. To lose weight, the number of calories is reduced by 10-15%. At the bottom of the article you will find a menu that can ensure proper nutrition every day.

Proper nutrition - where to start?

Proper nutrition begins with replacing animal fats with vegetable oils. Season vegetable salads with olive oil, fry in coconut or ghee, and also fall in love with all kinds of nuts and avocados - while giving up sunflower and corn oil.

Studies show that reducing animal fats and replacing them with vegetable fats is not only good for the health of blood vessels and the heart, but also helps maintain stable, even weight loss while reducing calories.

In addition, proper nutrition means eating fish regularly. Oily sea fish contains omega-3 fatty acids, while seafood is rich in iodine and zinc. Zinc is especially important for men and is essential for the functioning of the reproductive system.

What can and cannot be eaten?

Scientists have long found a link between colon cancer and the use of processed meats, including meat sauces, sausages, sausages, bacon and other semi-finished products. The reason is that preservatives and high salt content are used in such foods. Despite the fact that proper nutrition does not require a vegetarian diet, the World Health Organization still recommends limiting the intake of fresh meat to 400-500 grams per week and avoiding completely processed meat products².

Menu and food list for 7 days

Menu and food list for 7 days

The right diet is to eat lots of vegetables. The fiber they contain is good for bowel function, as well as for normalizing blood sugar levels - which ultimately helps fight hunger and creates long-term satiety.

In addition, vegetables contain important vitamins and minerals. Carrots and pumpkins are rich in vitamin A (essential for maintaining immune function and maintaining skin youth), cabbage, broccoli and various lettuce are sources of potassium and iron (an important source of oxygen metabolism in the human body).

//  Day 1

Breakfast

  • oatmeal with apple and cinnamon
  • ghee oil

Dinner

  • carrot salad
  • vegetarian borscht
  • beef with chicken and vegetables
  • boiled buckwheat with vegetables

Dinner

  • fish cakes
  • cauliflower meatballs
  • eggplant caviar

//  Day 2

Breakfast

  • spelled porridge   with pumpkin seeds and coconut
  • cottage cheese dessert with muesli

Dinner

  • buckwheat soup with turkey meatballs
  • herring under a fur coat with green onions
  • couscous with vegetables

Dinner

  • chicken breast fillet
  • fresh vegetables
  • teriyaki sauce

//  Day 3

Breakfast

  • barley porridge with almonds and raisins
  • omelette with spinach and feta cheese

Lunch

  • pancakes with cottage cheese
  • blackcurrant sauce
  • pear muffin

Dinner

  • potato salad with cherry and oat sprouts
  • bean soup with vegetables
  • chicken cutlets with pumpkin
  • buckwheat with vegetables

Dinner

  • fever in aromatic herbs
  • hot sauce with lemon and chili
  • pumpkin caviar  with basil

//  Day 4

Breakfast

  • cottage cheese casserole with pumpkin
  • kefir

Lunch

  • sea ​​buckthorn mousse

Dinner

  • beets sauerkraut
  • cream of mushroom soup with mushrooms
  • fish pots

Dinner

  • Caesar salad  with turkey
  • vegetable casserole with cheese

//  Day 5

Breakfast

  • corn porridge with coconut milk
  • casserole with prunes
  • cream

Lunch

  • carrot cake
  • spicy rosehip drink

Dinner

  • chicken soup with meatballs
  • Pasta with cheese

Dinner

  • Olivier salad with chicken fillet
  • muffins with boiled potatoes and blueberries
  • zucchini, celery, sweet pepper with thyme

//  Day 6

Breakfast

  • buckwheat porridge with figs, prunes and  flax seeds
  • roasted chicken egg with dried tomatoes

Lunch

  • sea ​​buckthorn mousse

Dinner

  • salad of carrots, apples and prunes with sour cream
  • tomato cream soup
  • jelly
  • yogurt sauce with mustard
  • buckwheat noodles with spinach

Dinner

  • mackerel baked with thyme
  • beet hummus

//  Day 7

Breakfast

  • corn porridge with coconut milk
  • casserole with prunes
  • cream

Lunch

  • spicy rosehip drink

Dinner

  • beets sauerkraut
  • cream of mushroom soup with mushrooms
  • fish pots

Dinner

  • vegetable stew with chicken
  • broccoli with olive oil

The presented menu is composed by nutritionists of the company "Eat right". Daily calorie content - 1800 kcal, 80-100 g protein, 80-100 g fat and 150-170 g carbohydrates.

How does proper nutrition affect the body?

How does proper nutrition affect the body?

Studies show that even a small amount of trans fat (about 2% of daily calorie intake) can lead to the development of coronary heart disease. They can also disrupt insulin production, leading to diabetes and obesity.

Remember, fast food restaurants, frozen pizzas and even ready-made baked goods contain trans fats - avoiding such foods is definitely good for your health. In addition, proper nutrition includes limiting fast carbohydrates - their use can also lead to diabetes.

In turn, fast carbs are not just pure sugar. They are found in sweet drinks (soda and juice) and sweet yogurt. In addition, white rice has a similar effect on the human body - it will quickly raise blood sugar levels.

***

Proper nutrition begins with the reduction of animal fats and their replacement with vegetable oils (except sunflower, soybean and corn). In addition, you can not eat too much sugar and other simple carbohydrates - too much can lead to impaired insulin production and diabetes.

Scientific sources:

  1. Reduce saturated fat intake for cardiovascular disease,  source
  2. IARC monographs assess consumption of red meat and processed meat,  source
  3. Trans fatty acids and cancer: reviewed evidence,  source