What can you eat in the morning. The correct breakfast.

What should be the right breakfast? What foods are good for eating at breakfast? The reasons why you can not skip breakfast.

“We need breakfast like a king, dinner like a prince, and dinner like a beggar.” Very accurate and correct sentence. The value of the morning meal for our health is hard to overestimate. Our health and working capacity throughout the day depends to a great extent on what we eat for breakfast.

In this article we will tell you what the right breakfast should be, what products are good to eat during the morning meal and why breakfast should not be missed. With the answer to the last question and begin.

4 reasons why you should not skip breakfast

1. Good performance
  After sleep, the body needs to replenish energy. Proper balanced breakfast helps to “get” digestion, restores blood sugar levels, gives a feeling of satiety for long hours. A full morning meal is very important for people engaged in mental work. It strengthens memory, increases attention - both in adults and in children, helps to tune in to a productive day. It is proved that people who have breakfast daily are more enduring both physically and morally, and therefore get more pleasure from their studies and work.

2. Slim figure
  If you do not eat in the morning, then the agonizing hunger, which will begin to torment you closer to dinner, can cause overeating in the afternoon. In this state, a person eats what comes hand in hand, without thinking about either the size of portions, or the dangers of consumed products. Studies by American scientists have shown that people who constantly skip breakfast, eat more during the day, and their probability of obesity increases 4.5 times. Also in the course of research it was found that breakfast improves metabolism, accelerates the burning of calories, has a positive effect on hormones.

3. Good mood
Refusal from breakfast can cause distraction, lethargy, irritability, because the body, especially in the first half of the day, needs not only calories, but also substances that elevate mood, so-called joy hormones or endorphins. Therefore, the products at the use of which they are produced in the body, it is very simple to eat for breakfast. These are strawberries, grapes, bananas, oranges, avocados, mustard, chili peppers, chocolate, cooked in cocoa milk. A beautifully served, appetizing and tasty breakfast is the key to a good mood throughout the day.

4. Strong immunity
  Breakfast consisting of foods rich in iron, calcium, ascorbic acid and B vitamins helps strengthen the immune system, reduces the risk of colds, supports the nervous system, serves to prevent cardiovascular diseases, reduces the level of harmful cholesterol in the blood. Studies in the UK have shown that people who constantly miss their morning meal are more susceptible to various viruses. It turns out that a daily balanced breakfast is one of the most important steps to health and longevity.

What should be the right breakfast?

Breakfast should be both light and nutritious, consisting of useful productswhich strengthen health, improve mood, help to cheer up, charge the body with energy for long hours. A healthy balanced breakfast should consist of slow, high-fiber carbohydrates (cereals, pasta  of hard varieties  wheat, fresh vegetables, berries and fruits), proteins (low-fat cottage cheese, eggs, lean fish) and healthy fats (nuts, olive and flaxseed oil). Simple carbohydrates (muffin, white bread, sugar) in the morning menu should be as small as possible. These rules are relevant for any age.

Correct breakfast time

The best time for breakfast is half an hour after waking up. A very good habit is to start your morning with a glass. warm water. Liquid, drunk on an empty stomach, helps the body to remove toxins, activates the processes of vital activity, starts digestion.

If there is no appetite in the morning, buy yourself a bowl decorated with bright colors - the right dishes will increase your appetite and improve your mood. Teach yourself to have breakfast every morning at the same time, then your stomach after 2-3 weeks will remind you of food more clearly than any other watch.

After 2-3 hours after breakfast, especially if it was light, you can eat an apple, banana, nuts (raw and unsalted) or drink a glass of natural yogurt.

1. Fresh berries
  Any forest and garden berries are both useful and tasty. All of them, and strawberries, cherries, and raspberries, and grapes, blueberries, and blueberries, are full of natural stimulants. From fresh berries you can cook a variety of desserts, eat them with cottage cheese, add to cooked c.

2. Citrus fruits
  Oranges, grapefruits, tangerines - this is a godsend for those who constantly sleep on the go. The juice of these fruits contains a lot of vitamin C - a wonderful natural stimulant. In addition, the smell of lemon, lime, orange makes the brain work harder. In winter, natural juices from citrus fruits are very relevant.

3. Chocolate
  Dark chocolate (if it is natural, high-quality, without harmful additives) stimulates the production of joy hormones - endorphins. A small piece of this delicacy per day is enough to activate mental activity and recharge your mood.

4. Fish and poultry
  Many people think that eating a bird or a fish in the morning is not worth it, but it is not. A slice of lean meat for breakfast is a source of proteins that are slowly processed. At the same time, energy is released slowly, suffices it for a long time, so a person does not have a constant desire to “have a snack”.

5. Nuts
  Walnuts, almond, pine, pistachios, cashews, hazelnuts - any nuts are very useful and nutritious. They are like batteries for our body. The main thing is to eat nuts without salt, raw, and even better soaked, only in this form they are really useful.

6. Apples, bananas, apricots, persimmon
  All of these fruits are sources of vitamins, trace elements, enzymes, pectins and easily digestible natural sugars. You can cook in the morning fruit saladsFor example, mix apples, bananas, strawberries, kiwi, grapes, cut into pieces, and fill it with natural yogurt.

7. Kashi
  Cereals are sources of minerals, fiber, slow carbohydrates and other substances that control the absorption of fats, help clean the intestines of toxins, give a feeling of satiety for long hours. Ideal for breakfast oatmeal and buckwheat.

8. Dairy products
  Best suited for breakfast cottage cheese, sour cream, cheese, hard cheese and homemade yogurt - sources of easily digestible proteins and calcium. The main thing is that dairy products are natural and fresh, then the benefits of them will be maximum.

9. Eggs
  This is an ideal breakfast food, especially if they are cooked properly - the yolk should remain half-baked. It is better to eat boiled eggs or baked until half cooked in the oven. Very tasty and hearty breakfast  - Omelet with cheese.

10. Fresh vegetables
  They will be the perfect complement to meat, fish and dairy breakfasts. Enzymes that are rich in vegetable food, help protein foods digest faster. You can make salads from fresh herbs and vegetables, add them to omelets and cereals.

11. Homemade baking
  These include black bread with bran, biscuits from whole grain flour  (with seeds, sesame, nuts), cheese cakes, pancakes, buckwheat flour pancakes. You can serve these goodies with jam, honey, natural peanut butter  - Children will surely appreciate such a breakfast.

12. Smoothies
  On hot summer days it is helpful to have breakfast with freshly squeezed fresh juices and smoothies - thick berry, vegetable and fruit cocktails with spices, spices, honey, various syrups, nuts and dairy products. In these drinks and desserts, in contrast to the store, there are no preservatives and dyes, and beneficial vitamins  and trace elements - more than enough.

We hope that our article will help you realize the importance of breakfast - for health, and for the figure, and for the mood. Start your day with healthy products - berries, vegetables, cereals, nuts, yogurt, cottage cheese. Cook delicious salads, cereals, desserts for breakfast, and then without it you will not be able to do. Eat your favorite dishes in the morning and be healthy!

In the presence of overweight or obesity and the associated decrease in the quality of life, weight loss becomes relevant.

To try to lose weight is not another in the environment of unsuccessful previous and subsequent, the field of decision making and before its implementation, you must make the following plan:

* evaluate your energy expenditure and calorie slimming;

* choose the number of meals per day;

* distribute the total daily calories in meals;

* choose foods that will support the required calorie intake.

In this article we will analyze in detail the above plan and pay special attention to what is best in the morning in the framework of proper nutrition.

Calculate caloric intake for weight loss

We will analyze the above plan in order to determine how many calories we need to consume in the morning and, accordingly, of what foods can be breakfast.

For a person with very low physical activity according to his main profession (teachers, students, librarians), the energy expenditure can be estimated based on the daily energy consumption depending on weight: for 1 kg of normal weight 30 kcal for women and 32 kcal for men plus 9 kcal per 1 kg of overweight for women and men.

If the work is associated with medium or high physical activity, it is necessary to add from 300 to 1000 kcal to the value calculated above, depending on the type of work.

As an example, for a driver, nurse, policeman, you need to add 300 kcal, for a machine operator, a driver of heavy machinery or a gardener - 500 kcal, and for a builder, a loader or metallurgist - 1000 kcal.

If you additionally take a great interest in aerobic or strength training, it is necessary to increase the value obtained by the amount of calories expended in training.

When aerobic training on simulators, calories can be read from the simulator panel, having previously entered your gender, age and weight, or use an individual device to account for the calories burned in training.

Strength training is usually less energy consuming than aerobic. On average, we can assume that 1 hour of strength training "costs" 200 kcal for women and 400 kcal for trained men. It is not excluded and an assessment on individual devices.

Since the days of training are combined with the days of rest, it is necessary to calculate the average load for the week.

By consuming the amount of calories calculated above (or close to it, taking into account the errors in the calculations) of calories, you will keep your current weight. To lose weight, you need to create a calorie deficit - consume less food than you spend on livelihoods, work and sport.

In the course of losing weight do not inadvertently underestimate the level of the main exchange (which will put an end to your weight loss), the imbalance should be 400 kcal. In the presence of thyroid disease - hypothyroidism, the imbalance is reduced to 200 kcal. In this case, you must additionally consult with your doctor.

Choose the number of meals per day

The traditional is considered to be 3 meals a day. Immediately we warn that this is food for very healthy physically working people - military personnel, shift workers with a regulated diet.

Middle-aged people are advisable to eat 4 times a day, the elderly and losing weight - 5 times. In this case, bodybuilders often eat 5-7 times a day due to the fact that they simply can not consume the required number of calories for 3-4 meals.

In addition to 3-5 meals, you can provide a traditional "kefir for the night" (if the interval of time between dinner and sleep is more than 3 hours). In this case, a certain number of calories (75-100 kcal) is assigned to kefir, and the remaining calories are distributed among meals.

Distribution of total daily calories in meals

We offer you the following table:

Depending on the established production schedule, mealtimes can be shifted at equal intervals forward or backward.

As you can see, breakfast should account for about 30-40 percent of the total calories needed.

Example calculation and methods of weight loss per 400 g per week

A nurse, weight 70 kg (normal weight 55 kg), 5 days a week goes to work and from work on foot (2 km), 2 days a week strength training in a fitness center (1 hour).

Energy costs during low physical activity: 30 x 55 + 9 x 15 = 1785 (kcal). Additional energy costs with regard to physical activity: 1785 + 300 = 2085 (kcal). Weekly energy consumption for walking: 5 x 2 x 0.5 x 70 = 350 (kcal).

Weekly energy costs for strength training: 2 x 1 x 200 = 400 (kcal). Average daily costs for walking and power: (350 +400) / 7 = 107 (kcal). Total daily energy consumption: 2085 + 107 = 2192 (kcal). Calorie slimming: 2192 - 400 = 1792 (kcal), with a rounding of 1800 kcal.

Based on the planned calorie deficit of 400 kcal, weight loss will go at a rate of 400 g per week. Weight loss up to the intended target weight of 55 kg will last 15 / 0.4 = 38 (weeks). At the same time, due to declining weight, caloric intake will be reduced.

There is no need for constant recalculation of calories, because calories need to be adjusted according to actual plummets.

Control weighing should be carried out once every 4 weeks (for women on the 5th day of the cycle) to adjust the caloric content of the results. For 4 weeks, the actual plummet should be 4 x 0.4 = 1.6 (kg).

Caloric correction is carried out every 4 weeks after the control weighing and is as follows: when the plummet is within 1.4-1.8 kg, the caloric content of the diet does not change, if the plummet is less than 1.4 kg or the plummet, the caloric content decreases by 100 kcal, with the plummet more than 1 , 8 kg calorie content is increased by 100 kcal.

Diet chosen 4-time, with second breakfast. Kefir for the night 100 kcal, for 4 meals, there remains 1800 - 100 = 1700 (kcal). Calculate the caloric intake of meals (for total calories  1700 kcal):

First breakfast: 0.25 x 1700 = 425 (kcal).

The second breakfast: 0.15 x 1700 = 255 (kcal).

Lunch: 0.35 x 1700 = 595 (kcal).

Dinner: 0.25 x 1700 = 425 (kcal).

Kefir for the night: 100 kcal.

Total: 425 + 255 + 595 + 425 + 100 = 1800 (kcal).

Thus, we have established that for our example for the first and second breakfast a total of 680 kcal should be consumed. Next, we determine the appropriate products.

Principles of proper nutrition and breakfast menu

A healthy breakfast should contain a sufficient amount of calories (skipping breakfast does not bode well, you will be irritable and devoid of energy before dinner), be balanced (contain proteins, fats, carbohydrates, dietary fiber, vitamins and minerals).

To provide a similar balance with one or two products is impossible. If you, as you think, have completely rejected the habit of having breakfast, accustom yourself to breakfast, starting with fruit for breakfast.

Consider the possible options for breakfast.

Squirrels.  A certain amount of proteins (not quite full) contain herbal products. If you have not planned a breakfast for a cutlet, an egg or an omelette, you need to cook porridge with milk or make a cheese sandwich.

An omelette or scrambled eggs can be cooked from 2-3 eggs, provided that you will not use more eggs this week. If you like cottage cheese (and not inspired to yourself that it is necessary for weight loss), then buy only 5% or more cottage cheese - the lower fat cottage cheese is a surrogate and cannot provide you with calcium.

Honey or sour cream can be added to the curd, as well as raisins or chopped dried apricots - an excellent source of potassium to support the heart muscle and normalize water metabolism. You can make a casserole from the curd.

From sausage cheap varieties absolutely refuse - sausage is not a food product, but a delicacy (its highest varieties) for serving to the festive table. Give up also sausages.

Dish for breakfast can be replaced with a glass of fermented milk drink - it can be kefir or ryazhenka. Do not add sugar - it is a waste of calories. A glass of good fermented milk product in the morning normalizes your digestion before lunch.

Do not replace natural dairy products  (which you can cook yourself in the evening) purchased.

Fat  A small amount of fat breakfast must contain. It may be a vegetable or butter  in porridge (if porridge on water), or prepare a sandwich with butter. Salads season with vegetable oil (preferably olive oil) or low-fat sour cream.

A teaspoon of flaxseed or camelina oil provides you with the daily amount of omega-3 fatty acids. Mayonnaise is better not to use, natural is too high in calories, and low-calorie are surrogates.

Carbohydrates and dietary fiber.  Carbohydrates must be complex. Perfect dish  for breakfast - oatmeal, buckwheat porridge or brown rice. For a change from time to time cook and other cereals.

Porridges are cooked from whole grains, not devoid of membranes containing fiber. In the porridge, you can add berries, fresh or from the freezer. 35 g black currant will provide you daily rate  vitamin C.

Try not to salt the porridge, getting used to the absence of salt in it comes very quickly. You get the amount of salt you need with the purchased bread.

Kashi fast food  and cereal cereal can not be attributed to healthy eatingsuch food is devoid of essential nutritional components.

Sandwiches are best made from whole-grain bread or whole-grain bread, which contains fiber.

When buying bread, pay attention to the composition - in the list of ingredients in the first place should not be wheat flour. Instead of bread you can eat a piece of pita.

If you have included honey in the breakfast menu, it is better to eat it with a spoon, do not add it to hot porridge or tea, when heated, the honey loses all its healing properties.

It is possible to cook vegetable or fruit salads for breakfast. It is possible to add seeds or nuts to salads. Greens can also serve as a source of fiber for breakfast.

Purchased muesli is not the best breakfast option, and they are often a lot of defective fat, and the fruit is sugared for safety. Avoid dry breakfast (pillows), instant soups and mashed potatoes, despite the speed of their preparation. This is food at best for a field breakfast in field conditions.

The drinks. Drink tea or coffee only natural. Do not drink coffee substitutes, do not add sugar to tea / coffee - then you will have a reserve for simple carbohydrates in the form of candy, marshmallow or chocolate slices for a second breakfast, an afternoon snack or dinner.

A slice of lemon for tea will give it a piquancy and mask the lack of sugar. In no case do not use synthetic sweeteners. Do not drink purchased fruit juices or nectars at breakfast - they are supersaturated with sugar.

Lunch.  The second breakfast (or snack) should complement the first one; you should not include dishes that were already part of the first breakfast. And if you are not used to eating a full first breakfast, a second breakfast is a must.

Caloric content of the second breakfast, if available, for losing weight is not higher than 200-300 kcal, depending on daily calories.

What can be included in this calorie content? A glass of sour-milk drink (if you did not drink kefir at the first breakfast) will already draw 75-100 kcal. The remaining 100-200 kcal is a cheese or chicken and cucumber sandwich. At the second breakfast is possible and monoproduct.

Fruit, apple, orange or banana is a good second breakfast. It will cover the calorie second breakfast 40 grams of peanuts or other nuts.

You should not resort to lunch for fast food, baking, cake, although it becomes difficult if the second breakfast is a ritual tea party in the office between the start of the working day and lunch.

Show character, you decide to lose weight. Limit yourself to a glass of tea (without sugar) and a slice of black bread and butter.

On the basis of ideas about the usefulness and inefficiency of products, you are able to make a variety of options for breakfast, calculate them and write down with the indication of calories, this will facilitate your weight loss and allow you not to go beyond the planned daily calorie content.

We offer you the following video:

Breakfast is the most important meal of the day. It is he who helps our body to wake up, recharge your batteries for the whole day and get the necessary amount of useful substances. The article will tell you what to cook for breakfast on a diet. An effective “big breakfast” diet will also be described.

The first morning meal is the most important. Many people do not feel hungry in the morning or are too lazy to make a full breakfast meal for themselves. This is not true. Nutritionists say that breakfast is very important. People who monitor their health and weight, must necessarily in the morning.

What should a “correct” breakfast consist of?

Waking up, our body is most in need of healthy and natural proteins and carbohydrates. These must be slowly digestible foods. Then the body will receive the necessary satiety and useful components.

Products to be included in breakfast

• Chicken or quail eggs. This is one of the best sources of protein. Of course, pay attention to the way of cooking. Let it be a soft-boiled egg or an omelette cooked without butter (in a microwave oven, a slow cooker, steamed). This breakfast is suitable for both adults and children.
• Wholemeal bread. Not everyone is ready to eat porridge or cottage cheese in the morning. Many of us cannot imagine our morning without a tea sandwich. Whole grain bread is perfect for a morning sandwich. No need to put on it smoked sausage, fatty cheese or butter. It is possible to do with cheese, a leaf of lettuce, a slice chicken breast  or boiled beef. It seems to be a sandwich, but useful.
• Natural meat. If you are a meat lover, why don't they have breakfast? Of course, it should not be sausages or sausages. Boiled or baked chicken meat, turkey, beef pork - this is what you need. Complement meat dish  fresh vegetables or greens.
• Porridge. Familiar and familiar from childhood porridge, which my mother cooked, which was given for breakfast in kindergarten  and school. Is it really useful to eat porridge in the morning? Useful, but not all. Preference should be given. Avoid frequent use of semolina or rice groats. Porridge is better to cook on water or skimmed milk. Do not add sugar and butter if you want to lose weight. It is better to throw a handful of berries into the finished porridge.
• Flakes and muesli. Good breakfast option. Subject to the absence of sugar and other undesirable calorie supplements. A “dry” breakfast with low-fat milk or kefir is a great start to the day.

Diet big breakfast

Many obese people do not eat anything for breakfast. They drink coffee, tea, or completely refuse anything.

Daniela Yakubovich, a nutritionist-endocrinologist from America, developed a diet called “Big Breakfast”.

Principles of diet

• The first meal should be hearty and dense.
• Breakfast should include protein and carbohydrates.
• You can not miss breakfast ever, under any circumstances.
• Be sure to plan the menu for breakfast and for the day.
• Move as much as possible. Walking in the fresh air, fishing, ball game. Anything but a sofa and a TV.
• The minimum diet period is 4 months. During this time, a person should get used to breakfast and develop a habit.
• Laugh often, joke, be always in a good mood. A positive attitude will help in compliance with the diet.
• Do not let the morning rush. Eating and cooking should be a health ritual.

Diet big breakfast - menu

Breakfast options

• A small portion of boiled rice with chicken and green salad. Tea c. Large fruit.
• Eggs in the form of an omelet, green salad, whole grain bread, chamomile or mint tea, apple or banana.

Lunch options

• Fish with a minimum amount of fat, rye bread, vegetable salad with greens (fill with lemon juice), a glass of water without gas.
• Rice (brown) in combination with stewed vegetables, green or black tea, fruit.

Dinner options

• Low-fat cottage cheese with fruit, water without gas.
• Boiled or steam fish low-fat varieties, vegetable salad  with lemon dressing, a glass of water without gas.

As a snack for lunch and snack you can use nuts and natural yogurt without sugar.

Diet: breakfast in five minutes (video)

What is good to eat for breakfast

How to maintain health and ensure that the immune system is strong? The main thing in achieving this goal - to comply with the diet. It is also necessary to choose the right food, and know what time they should be included in the diet.

The human body is designed so that the nutrients of different products are absorbed by them at certain hours.

Healthy breakfast foods

Freshly squeezed juices for breakfast

Breakfast can be considered good for health if it is started by taking 1 cup of orange juice. The stomach is activated with the help of it - it is able to receive and process food. Also, this juice should be given an advantage, because it contains a considerable amount of vitamin C.

In juices: apple, carrot and tomato - enough pectin, carotene and other nutrients. Calorie juices from 40 to 70 kcal.

Cereals

A supply of carbohydrates can be purchased if the breakfast will be muesli.

We need mineral salts, coarse fiber and vitamins of group B - add bread (rye or whole-grain) to the breakfast menu.

In rice - 285 kcal.

at pearl barley  - up to 330 kcal.

You can start breakfast instead of juice by eating fresh fruit or dried fruit. What do you prefer to your soul - dried apricots, prunes, figs or raisins? Fruits have a sufficient amount of vitamin and mineral reserves. They improve the work of the stomach and intestines. Fruits include in many diets because of their low calorie content.

Apples, pears, plums, citrus and others - low calorie from 40 to 60 kcal.

Milk products

Natural foods containing live lactobacilli are useful for breakfast. A large number of them in natural yogurt. Drinking it for breakfast can strengthen the immune system.

Yogurt has from 70 to 80 kcal.

The body needs calcium and protein, which is easily absorbed. All this is in the cheese and it is useful to eat in the morning.

Cheese - up to 400 kcal.

Healing product is not found. It contains fructose, in which up to 40% of carbohydrates. Thanks to fructose, a process occurs that normalizes enzymes after breakfast.

It is useful to include honey in the breakfast menu, if you have problems with your heart and blood vessels, the pressure jumps up and then down.

In honey to 400 kcal.

Coffee and tea

Tannin and caffeine - help the body to get vigor after sleep, and also bring into active form nervous system. Due to the presence of minerals and antioxidants in their composition, the body's immunity increases. From green tea becomes more beautiful complexion.

For breakfast, a good idea to drink a cup of green tea or black coffee.

Black coffee - from 1 to 2 kcal.

Tea - from 3 to 5 kcal.

Marmalade and jam

Gelatin is also necessary for our body. It is useful for the work of the secretory function of the glands of the stomach. If he is on the breakfast menu, the acidity will be normal all day. The body will feel in great shape.

Calorie marmalade and jam - up to 300 kcal.

It's hard to imagine a breakfast without eggs. It is so rich source of essential substances.

body that are not in other products in such a composition.

The body needs - zinc, phosphorus, sulfur, iron, B vitamins, vitamins A and D. All this is in eggs.

Egg calorie - 160 kcal.

Healthy lunch items

What foods are good to eat at lunch?

Buckwheat

In the buckwheat a lot of iron. It is useful for the heart and the whole body - magnesium. Calcium and iodine are present, as well as many other trace elements that are necessary for maintaining full health. Also, the body of buckwheat cereal gets organic acids - oxalic and citric. A complete group of vitamins B. There are in it vitamins P and E.

Calorie buckwheat porridge - 310 kcal.

Brown rice

This rice has a high content of complex carbohydrates. Also present in a large amount of fiber. Fats are not available.

Calorie brown rice - up to 300 kcal.

Fresh Vegetable Salads

Vegetables are low in calories. Therefore, they can eat a large number without worrying about buying extra pounds. Nevertheless, they are very nutritious, as they have a large supply of many vitamins and a number of mineral substances.

Salads useful to fill with olive or linseed oil. This will help strengthen the walls of blood vessels and reduce cholesterol levels in the blood.

Low calorie - about 150 kcal, if you add sour cream or vegetable oil. Without their supplements - much lower.

Durum wheat pasta

They have a large amount of fiber. They quickly saturate the stomach, but do not contribute to the deposition of fat.

Folic acid, which is found in large amounts in pasta, helps the gland to digest. It is also very necessary for women to perform the functions of the reproductive system.

Calorie pasta - from 320 to 340 kcal.

Potatoes

Has vitamins of group B, and also as a part vitamins C, D, E, K.

A large group of trace elements: potassium, iron and phosphorus.

Baked potatoes help to perform the normal function of the heart and blood vessels. It improves metabolism.

Calorie - more than 80 kcal.

Whole grain bread or wholemeal flour.

Bread contains fiber and complex carbohydrates. These cereals have a high content of orthophenol, a powerful antioxidant that prevents cancer cells from developing.

Calorie products from cereal - 180-190 kcal.

Healthy Dinner Food

Dinner products should be easily absorbed by the body. The stomach should not digest food for a long time.

For dinner, you can include fish or white meat on the menu. They have - animal protein, a large amount of vitamins, including group B. A good composition of minerals, there are - potassium, phosphorus and iron.

In order for the body to get useful amino acids and nucleoproteins for dinner, it is necessary to eat dishes in stewed, boiled or baked form.

Calorie:

• fish (low-fat) - from 80 to 100 kcal;
• meat (low-fat) - from 150 to 200 kcal.

Steamed or boiled vegetables

To better absorb the fiber and fiber, it is advisable to prepare vegetable food using heat treatment. At dinner, preference should be given to vegetables that have a small amount of starch - cucumbers, tomatoes, cabbage, radishes, onions and greens. They break down fats completely. That is why for a side dish for meat - this is the perfect option.

The calorie content of fresh and cooked vegetable dishes (without fat) are the same.

Seafood

Squids, crabs, mussels and shrimps are not only very tasty seafood. They contain enough for the human body the amount of iodine, vitamins C and B12.

A lobster dinner is additionally copper, zinc and potassium.

Do not forget about sea ​​kaleIn which there is - folic and pantothenic acid. It is rich in vitamins A and E.

Low-fat dairy products

For the normal activity of the intestine for dinner must be fermented milk products. Cottage cheese, kefir and yogurt contain live lactobacilli. Due to this, there is a chance to restore the health of microflora. In consequence, the immune system will perform its functions fully.

A little - just 1 cup of kefir or yogurt, and your body gets a supply of calcium and animal protein. With the help of lactobacilli, they are easily absorbed by the body.

Calorie:

• kefir (low-fat) - up to 29 kcal;
• cottage cheese (fruit) or yogurt - no more than 110 kcal.