Regardless of age, daily meals should be balanced and beneficial for you. Moreover, this balance is strictly individual, each woman must form for herself. But the basic principles of healthy eating do exist. It is through their observance and there is a simple good diet for women of any age.
So, what are the basic rules of a healthy diet? They are not so many and they are all simple and understandable.
1. Do not forget to drink water. Only a well-saturated body can function properly. A sufficient amount of liquid helps to eliminate harmful substances and waste. Drink about 3 liters of water per day. Especially the need for water under intensive loads increases in summer, during the heat wave.
2. Always have breakfast! Breakfast is the most important meal. This is the first dish after a night break. You must eat it no later than one hour after awakening. A full breakfast should contain: nutritious protein (cottage cheese), good fats (for example, pumpkin seeds), as well as complex (cereals) and simple (fruit) carbohydrates. It is breakfast that gives you energy and accelerates metabolism.
Attention! Our body is so "programmed" that if you refuse breakfast - throughout the day you will be hungry. Even if you eat normally. Therefore, refusal of breakfast is the right way to overeating.
3. Do not avoid carbohydrates. Sometimes for women, carbohydrates are synonymous with weight gain. It is not right. Carbohydrates are needed by the body and can not be replaced with any other nutrients. They are the only source of energy for the brain. They can be divided into simple and complex. This complex of carbohydrates, such as cereals, wholemeal bread, oatmeal. These foods can be a part of every meal. Simple carbohydrates such as fruits or honey are also useful.
Attention! Carbohydrates should be in our diet, but only in the morning or in the daytime. You can safely include them in the first two dishes - breakfast or lunch. This is provided that you eat five times a day and you have a good diet. You should not eat fruit in the evening.
The main thing about nutrients
• Lack of protein slows your metabolism. In all tissues of our body protein is present. If you do not provide enough protein in everyday food - the body begins to "take" it, for example, from the muscles. And the less muscle you have, the slower your main metabolism, and you start gaining weight. Thus, during each meal that accompanies us during the day, we must consume protein. The main sources of protein are milk or cottage cheese, kefir, lean meat, fish, eggs.
• Without vegetables, you "plant" your stomach. Vegetables contain fibers and antioxidants that help reduce triglyceride levels in the blood, help fight hunger, promote defecation, purify the body of heavy metals, carcinogenic substances, help to connect excess hydrochloric acid in the stomach.
Attention! From 20 to 40 grams of fiber per day contribute to weight loss.
• Fats are also necessary - they are one of the most important nutrients. At the same time, it is necessary to know what kind of fat and what dose it is right for you. Fatty acids in your diet should come from sources such as fish, sunflower seeds, pumpkin seeds, and also from nuts. Values are also oils - unrefined, cold pressed sunflower, olive or linseed. Eat only occasionally, in very small quantities, animal fats, such as bacon. In moderation, "lean" on butter. Avoid foods that contain trans fats, such as chips, hamburgers, french fries, packaged rolls, muffins and cakes.
Meal after 20 years
You have a lot of energy, you live in constant movement, and your body can cope with the burning of fat yourself. The problem can create only a violation of the hormonal background or weakened immunity. At this age you have a good figure, a healthy heart and strong bones. The organs are quickly restored after physical exercises, stresses and sleepless nights. You should not lose such capital by shoving candies or sitting in front of the TV for days.
Watch for food
If you are tired - you eat chocolate and sweets, and almost always feel as if you have grown wings. But this is self-deception. The effect is short-lived, and in return - a sharp jump in blood glucose and weight gain. Learn how to organize your daily menu so that you can deliver all the nutrients to the body. Otherwise, you will be subject to a decrease in immunity. You will begin to ache more often and "pick up" various infections.
Provide yourself with a physical activity
Although you do not lack the capacity to move, but not always the activity is understood correctly. Do not take a shopping trip, as a form of physical activity. Regularly do physical exercises and do sports that you like. Only this can guarantee you a beautiful figure and good health.
With abundant menstruation, protect yourself from anemia
If you have severe menstrual periods - this can lead to anemia. A simple, good diet will help to avoid it. At this age, you may be particularly vulnerable to anemia. This, as a rule, is associated with difficult periods. Thus, in your diet you can not do without a sufficient amount of iron, vitamin B 12, proteins and folic acid. What is good for you in this case? The menu should be a daily protein (eggs, meat). Once a week, eat liver, steak. Make sure you eat whole grains, vegetables and fruits rich in vitamin C.
Sample menu with a clear lack of iron: Breakfast - oatmeal with raisins, low-fat yogurt and cottage cheese. The second breakfast is an apple. Lunch - tomato soup, bloody steak, potatoes, vinaigrette with sauce, a glass of red dry wine. Tea - a cocktail of yogurt and cucumber. Dinner - salad with chicken liver, whole wheat bread.
For effective control of herpes
At this age, herpes is a common problem. Proper nutrition will help fight it. It will help strengthen the body's resistance, and, consequently, eliminate problems with herpes. What is most useful for you? Natural source of vitamin C are citrus, cabbage, parsley, cranberries, red pepper, dog rose, green tea. Valuable properties also have garlic and honey.
Sample menu: Breakfast - coffee with milk and honey, cottage cheese, cabbage, watercress, radish. The second breakfast is a grapefruit salad, white cheese and nuts. Lunch - garlic soup with croutons, croup, salad from grated carrots with a teaspoon of sunflower seeds. Afternoon snack - 200 ml of multivitamin juice. Dinner - fillets of pollock, spinach, garlic, brown rice.
Meal after 30 years
Now you have opened up in your activities and professional life. You became a mother, you realized your basic plans. Life in a hurry and stress requires a special diet. Your life is filled with numerous duties, professional or family, and sometimes both at the same time. So often you eat in a hurry, although right now it's not at all what you need. Your body needs more zinc. Expressive pace of life, stress and fatigue can quickly affect your appearance. Gray complexion, dark circles under the eyes, a bundle of nails ... If this is your problem, then urgently replenish the body reserves of zinc. Its lack leads to the fact that the hair becomes brittle, the nails can become brittle, and the skin develops early wrinkles and other defects.
To the hair and nails were healthy
To do this, you must follow the basic principles of the diet. To restore the elasticity of the skin, to give strength to the hair and nails, you need to follow a simple good diet for women, rich in zinc. Remove at least temporarily the use of caffeine, alcohol and sweets. What is good for you? Eat sea fish, shellfish, herring, if you have the opportunity - also oysters. But good sources of zinc are also by-products - eggs, milk, wholemeal bread, pumpkin seeds, nuts, celery, broccoli, garlic and onions.
Sample menu: Breakfast - whole wheat toast with goat cheese, grapefruit juice. The second breakfast is a herring fillet with onions. Lunch - brown rice, fish, pumpkin seeds, celery salad with plain yogurt. Snack - cottage cheese and nuts, mint tea. Dinner - salad with shrimps, a slice of wholemeal bread.
How to restore a slim figure after pregnancy
The principles of the diet depend on some factors. If you have completed breastfeeding, you can consume 1300-1500 calories in a diet. So you will lose about 0.5-1 kg per week. Drink 2-3 liters of water or herbal tea without sugar. What is good for you? Lean meat and cottage cheese, fish and eggs, vegetables steamed or raw, small sweet fruits, black bread, oat flakes, brown rice, olive oil.
Sample menu: Breakfast - white cheese with green onions, tomatoes, 2 slices of whole wheat bread. The second breakfast - a fruit salad - 100 g of bananas, apples, oranges, sunflower seeds. Lunch - turkey fillet, 3 tablespoons brown rice, salad of celery and pepper. Snack - kefir 2%, salad from vegetables. Dinner - pancakes with spinach and sweet pepper.
Food after 40 years
With the fall in the level of sex hormones, the risk of varicose veins and diabetes increases. You are anxiously watching your body change. This is because the body's demand for energy can drop at your age up to 1 / 4. In addition, more and more legs do not obey. After a hard day they become "heavy" and swollen. After 45 years or more, amazing transformations await you. But you can make this process enjoyable and not so stressful.
What is useful for you? The main thing - more vitamin C. The basis of your diet should now be foods that are rich in antioxidants and vitamin C, E and A. They prevent the main diseases and aging processes of the body, leading to dangerous free radicals. The second most important - carbohydrates. In order for your body to quickly convert glucose from food to energy, you currently need support. Limit the intake of easily assimilated carbohydrates such as sugar, sweets, and sweet drinks. Replace them with whole grains and raw vegetables. It will be easier to control increased appetite.
How to strengthen the vessels
The principles of a good diet for blood vessels: avoid fatty foods, flour - this leads to stagnation of blood. Eliminate the salty and spicy. Salt promotes water retention in the body, thus swelling of the legs. What is good for you? In your diet should be a lot of fruits and vegetables, rich in fiber and vitamins. Drink the juice of black currant, chokeberry, rosehip, tea. Eat red pepper, cabbage, parsley, grapefruit and kiwi.
Sample menu: Breakfast - rye bread, cheese with red pepper. The second breakfast is a salad with grapefruit and avocado, plain yogurt. Lunch - broccoli soup with beef, wholemeal patties with pasta, Brussels sprouts. Snack - juice from black currant, cottage cheese. Lunch is a salad of lentils and red pepper.
With an elevated blood sugar level
Principles of diet: eat 5 times a day regularly, every three hours. Give up candy, sugar, alcohol, ripe fruit, white bread. Avoid sugary drinks. What is good for you? Eat or bread from wholemeal flour. Include regularly in the menu brown rice, wholemeal pasta flour, thick porridge. Dilute the juice with water. Eat grapefruits.
Sample menu: Breakfast - plain yogurt and two slices of wholemeal bread with fish paste. The second breakfast is tomato juice, cottage cheese. Lunch - broccoli soup with croutons, cutlets with buckwheat porridge and carrot salad with seeds. In the second half of the day - two pieces of bread, lean ham, cucumbers. Dinner - wholemeal pasta with vegetables (zucchini, pepper, onion, tomatoes).
Food after 50 years
Now changes in the daily diet and physical activity are absolutely necessary for health. So you can stop the time and enjoy your good form. With every decade of our life, the body's capabilities are systematically reduced. You lack movement, you lose muscle, the body absorbs less important vitamins and minerals, the skin loses moisture and elasticity. But the bones and joints are most at risk. What is useful for you? Of course - calcium. After menopause, because of a lack of estrogen, the absorption of calcium by your body can be up to 10% weaker. In addition, as a result of a metabolic disorder, vitamin D is necessary for the correct assimilation of this element. Thus, in your diet should be the presence of milk and dairy products. This is the main source of calcium for bones. You also need good fats. After 50, the risk of atherosclerotic lesions begins to increase. This is due to a decrease in the level of "good" HDL cholesterol. Has arrived while "bad" LDL cholesterol. In order for this process to affect the heart, try replacing animal fats with vegetable.
How to strengthen the bones
The main principle of the diet: the menu should be a lot of calcium. The daily dose of this element is 1000 mg for women, in the period of menopause - 1300 mg and 1500 mg with weight loss. Do not forget about vitamin D. What else is good for you? The basis of your diet should be milk and dairy products, as well as bold cheese. A good source of vitamin D are eggs, fatty fish, liver.
Sample menu: Breakfast - black bread, cream cheese with garlic and tomatoes. The second breakfast is kefir, an apple. Dinner - broccoli soup, pearl barley, roast pike meat, sauerkraut with a teaspoon of sunflower seeds. Snack - pudding with soy biscuit. Dinner - smoked mackerel, pepper, a glass of milk.
With a high level of cholesterol
You should change your diet if your cholesterol level in the blood is too high. Its total level should not exceed 200 mg / dl, LDL should be at least 135 mg / dl and HDL above 50 mg / dL. To lower cholesterol, the diet should be based on the rejection of animal fats and salt. You need to eat more often, but in small portions. It is easy to replace salt with herb spices. In connection with the need to maintain a healthy weight, you should limit the use of sweets and sugar in its pure form.
What is good for you? Eat cottage cheese or plain yogurt, as well as any fish. Dairy products are good for you, but you need to avoid fat. Choose only low-fat milk, yogurt and cheese. Prepare vegetable soup without meat. In the daily menu, include fruits and vegetables or foods rich in fiber that lowers cholesterol. It is best to eat them raw or steamed, with a little olive oil.
Sample menu: Breakfast - bread, yoghurt, beef, tomatoes and radish. The second breakfast is a fruit salad with half a grapefruit and kiwi dressed with yoghurt and sprinkled with grated black chocolate and cheese. Lunch - tomato soup with wholemeal pasta, roasted salmon, buckwheat, green salad with pepper and parsley. Snack - cheese and cucumber. Lunch is brown rice, baked with apples and cinnamon.