Proper Nutrition for Every Day

More and more modern people prefer to lead a healthy lifestyle: in particular, eat right, follow a diet, exercise. However, in the fast paced rhythm of the days, it is the question of complete and proper nutrition that becomes not the easiest to implement. This is because a person often does not want to spend time cooking, preferring convenience foods and canned goods; hunger junk food, fatty and sweet foods; not attentive to the choice of products and does not think about which food is healthy and which is not. In addition, not everyone manages to drink at least 1.5-2 liters of pure water daily, which helps the normal metabolism and cleanse the body of toxins.

Of course, a change in the habitual food culture and regimen becomes a certain barrier that must be overcome. But this always gives a positive result related to the healing of the body, improvement of well-being, weight loss. There is one more argument - delicious healthy food gives a feeling of joy in life.

Nutrition Formula

The formula for proper, healthy nutrition is quite simple, as it includes only two components that are directly dependent on each other. Its essence is this: the energy value of food (measured in calories) should correspond to the energy expenditure of the body. Everyone knows that if a person eats a lot, but does not move much, his unspent energy turns into excess weight. This means that lifestyle, occupation, gender, physiological data, and physical activity matter in maintaining a normal weight. But everyone can follow simple rules.

So, the right, that is, balanced or rational, nutrition requires:

observe the regime, there is always at the same time;

adhere to the nutrition schedule: breakfast, snack, lunch, afternoon snack, dinner. In this case, the bulk of the food should be ingested during breakfast and lunch;

take a break between meals no more than 3 hours;

take into account the energy value of the products and correctly distribute them in the nutrition schedule;

calculate the volume of a serving of food, observing the "plate rule": 1/4 - complex carbohydrates, 1/4 - proteins, 1/2 - vegetables, fruits, berries;

combine fats, proteins and carbohydrates according to personal physical activity, do not forget about vitamins, minerals, fiber;

give preference to vegetables and fruits, fish, poultry, low-fat meat, seafood, low-fat dairy products, legumes, whole grains, cereals;

reduce the use of salt, sugar, sweets and pastries (fast carbohydrates), carbonated drinks, factory juices, alcohol;

stick to healthy cooking methods: steaming, stewing, cooking;

include nutritional supplements and dietary supplements in the diet;

take food only during the appearance of a feeling of hunger; Do not eat too cold and too hot food; chew thoroughly;

try to have dinner until 18-19 hours;

sleep at least 7 hours a day, avoid stress.

Dietary supplements as an important part of a healthy diet

A major role in maintaining health and normal weight is played by the use of food additives and dietary supplements. So Amway offers useful products that are part of the Bodykey and BodyDetox programs.

Liver Asset NUTRILITE ™ helps protect the liver during heavy loads and normalize metabolic processes.

NUTRILITE ™ Protein Powder is a vegetable protein that fills the lack of protein in the body and maintains health; It is an alternative to meat, eggs, milk, cheese.

A mixture of dietary fiber with inulin NUTRILITE ™ stimulates the gastrointestinal tract, removes excess fat and toxins.

The NUTRILITE ™ dietary fiber blend in the form of chewable tablets fills the body’s fiber deficiency, helps cleanse the intestines, suppresses appetite and helps control weight.

The bodykey ™ dry mix for making a delicious milkshake, which becomes a healthy snack in an active life and helps to get rid of extra pounds.

NUTRILITE ™ carbohydrate blocker, due to which the body does not convert into fat excess carbohydrates remaining from the daily intake. During each meal, up to 500 kcal is blocked.

The goal of a healthy diet

To maintain normal weight, well-being and overall well-being of the body, it is worth considering a menu for every day, which is usually called a light diet for every day. A balanced diet should be made individually, for one day or for a week. Its goal is nutritional balance, that is, the ratio of proteins, fats, carbohydrates, close to 1 - 1 - 4, which helps the body to completely digest food and thus be enriched with necessary substances. So, protein gives satiety, fats and carbohydrates - energy. We must not forget that diet and physical activity, optimal for age and state of health, bring double benefits.

Healthy Nutrition and Weight Loss

Today, the problem of excess weight and, therefore, losing weight is one of the most urgent. Overeating, a love of harmful foods, a sedentary lifestyle, stress can cause the appearance of extra pounds. It happens that the fight with them lasts for years. At the same time, neither fasting nor strict diets help. However, it is worth remembering the calculation of calories and that weight will begin to decline when the calorie deficit reaches 20%. Therefore, you can try to change your view of nutrition and follow a simple diet that works efficiently and does not harm the body, but can significantly improve the figure and well-being. Such a diet excludes primarily fatty, floury and sweet, but consists not only of kefir and apples, but of tasty and healthy dishes. In addition, it includes the correct use of clean water: 1 glass 20-30 minutes before breakfast and between meals. There are a few more nuances. So, it’s better not to use “quick” cereals, but to cook or steam them in the evening. It is worth learning to “cheat” your body with the help of interesting culinary tricks: especially when you want foods that are excluded from food, such as sweets. And it's time to try new healthy cereals, such as bulgur, couscous and quinoa.

Food on the menu for weight loss is best to start from Saturday or Sunday. Even one week can give a noticeable result if you consume no more than 1600 kcal every day and include dietary supplements in the diet.

Weekly Nutrition Menu

Monday

Breakfast: oatmeal with dried apricots and pumpkin seeds, black tea, dietary supplement Liver Asset NUTRILITE ™.

Snack: natural non-fat yogurt, apple or smoothie (carrot, celery, green apple) + a mixture of dietary fiber with NUTRILITE ™ inulin.

Lunch: braised chicken breast with rice; vegetable salad with olive oil (cucumbers, tomatoes, bell peppers).

Snack: prunes, hibiscus drink. Or a chocolate-flavored milkshake based on the Bodykey dry mix.

Dinner: Salmon baked with rosemary, green salad with olive oil and lemon juice (lettuce, parsley, cucumbers, avocados). Or balanced NUTRILITE ™ Protein Shake + Protein Powder.

Tuesday

Breakfast: an egg boiled without shell in hot water, on a slice of whole grain bread and a leaf of green salad, coffee with milk, Liver Active NUTRILITE ™.

Snack: a salad of fresh carrots and black raisins or smoothies (carrots, celery, green apple) + chewable tablets a mixture of NUTRILITE ™ dietary fiber.

Lunch: chicken liver stewed with onions; cabbage salad (white cabbage, carrots, cranberries).

Snack: a salad of prunes and apples or a milkshake with chocolate flavor based on the Bodykey dry mix.

Dinner: sea bass, baked with lemon in foil; boiled rice, salad (cucumbers and parsley), herbal tea. Or balanced NUTRILITE ™ Protein Shake + Protein Powder.

Wednesday

Breakfast: millet porridge with pumpkin, tea or black coffee, Liver Active NUTRILITE ™.

Snack: ryazhenka, bread, rooibos drink. Or smoothie (cucumber, parsley, green apple) + a mixture of dietary fiber with NUTRILITE ™ inulin.

Lunch: vegetable soup, boiled low-fat beef with buckwheat.

Snack: grapefruit or milk shake with chocolate flavor based on the Bodykey dry mix.

Dinner: an omelet from 2 eggs with milk and green beans (with the addition of 2 tbsp of bran), a vegetable salad (tomatoes, cucumbers, walnuts, cilantro), mint tea. Or balanced NUTRILITE ™ Protein Shake + Protein Powder.

Thursday

Breakfast: yogurt, bread, tea, Liver Asset NUTRILITE ™.

Snack: pear baked in the oven with cinnamon. Or smoothies (low fat kefir, lingonberries, blueberries) + chewable tablets a mixture of NUTRILITE ™ fiber.

Lunch: fish soup, steamed vegetables (Brussels sprouts, carrots, potatoes).

Snack: kiwi and chamomile tea or chocolate-based milkshake based on the Bodykey Dry Blend.

Dinner: steamed beef patties, salad (Daikon radish, tomatoes, dill). Or balanced NUTRILITE ™ Protein Shake + Protein Powder.

Friday

Breakfast: boiled egg, oven-baked tomatoes, Liver Active NUTRILITE ™.

Snack: biscuits and chicory or smoothie tea (strawberries, flax seeds, banana) + a mixture of dietary fiber with NUTRILITE inulin.

Lunch: beetroot salad with olive oil, boiled lean beef.

Snack: kefir and a slice of whole grain bread. Or a chocolate-flavored milkshake based on the Bodykey dry mix.

Dinner: fish cakes, rice, salad (arugula, orange, parsley). Or balanced NUTRILITE ™ Protein Shake + Protein Powder.

Saturday

Breakfast: toast with a slice of cheese and stewed spinach, green tea, Liver Active NUTRILITE ™.

Snack: low-fat cottage cheese with fruits, herbal tea. Or smoothie (pear, lettuce, blueberries) + a mixture of dietary fiber with NUTRILITE ™ inulin.

Lunch: a salad of white beans, boiled chicken breast and spicy greens.

Snack: almonds and dried apricots, herbal tea. Or a chocolate-flavored milkshake based on the Bodykey dry mix.

Dinner: stuffed squid (rice, squid, onion); salad (arugula, parsley, cucumbers, tomatoes). Or balanced NUTRILITE ™ Protein Shake + Protein Powder.

Sunday

Breakfast: fat-free cottage cheese with fruits, poppy seeds and sesame seeds, tea, Liver Asset NUTRILITE ™.

Snack: whole grain toast with avocado, green tea. Or smoothies (tomato, cucumber, bell pepper) + chewable tablets NUTRILITE ™ dietary fiber blend.

Lunch: bulgur with chicken and vegetables.

Snack: fruit salad (apples, pears, kiwi, lemon juice, cinnamon). Or a chocolate-flavored milkshake based on the Bodykey dry mix.

Dinner: baked turkey breast marinated in low-fat yogurt and spices; baked vegetables (zucchini, bell pepper, tomatoes). Or balanced NUTRILITE ™ Protein Shake + Protein Powder.