The secret of proper nutrition from Anita Lutsenko

Sep­tem­ber 13, 2021, 10:28

The phrase “prop­er nutri­tion” is asso­ci­at­ed with some­thing bor­ing and insipid, “healthy food” with expen­sive and com­pli­cat­ed. But both are stereo­types. In fact, you can eas­i­ly cre­ate a healthy and bal­anced menu from avail­able prod­ucts and your favorite dish­es. We tell you how.

The main rule of a healthy diet (and healthy weight loss if you need to get rid of excess weight) is to give up fast­ing and diet­ing. If you eat lit­tle, the body does not get enough vit­a­mins, microele­ments and nutri­ents, and this leads to dis­eases and break­downs: when you deny your­self some­thing for a long time, then you lose con­trol over your­self and “fell into a binge”. In addi­tion, after a diet, the lost kilo­grams always return.

There­fore, the reg­i­men is so impor­tant: 3 main meals and 1 snack. Between them, main­tain inter­vals of 3–4 hours, with­out being dis­tract­ed by cook­ies, sweets, lat­te. How­ev­er, you will not be drawn to them if you eat reg­u­lar­ly and in a bal­anced way.

What does balanced mean?

• ½ of your plate fill with col­or­ful veg­eta­bles, fruits and berries.
• ¼ plate These are whole grains: buck­wheat, oat­meal, quinoa, brown rice, spelled, durum wheat pas­ta and whole grain bread.
• I ¼ more plate should take pro­teins (eggs, fish and seafood, lean meat, poul­try, legumes).

Be sure to include fats in the menu — extra vir­gin olive oil, nuts and seeds, oily fish like mack­er­el and salmon.

So a bal­anced diet is not just cel­ery and chick­en breast. “Healthy food is the one that is tasty,” says coach and TV pre­sen­ter Ani­ta Lut­senko. There are a huge num­ber of myths about healthy eat­ing, and they are believed. I also once thought: you need to eat less to have a beau­ti­ful body. And it is also con­sid­ered that healthy nutri­tion excludes pas­ta, pota­toes, bread, sweets. But it’s not like that!”

The more var­ied your diet, the more use­ful you get from food. And don’t give up on your favorite foods. Here, for exam­ple, is what the menu for the day looks like on the WOWBODY home work­out, nutri­tion and moti­va­tion pro­gram, a project by Ani­ta Lut­senko and Yulia Bog­dan.

Menu for 2 days

This menu was devel­oped by a nutri­tion­ist in accor­dance with the rec­om­men­da­tions of the World Health Orga­ni­za­tion. As you can see, healthy and tasty — quite real. Like desserts in your dai­ly diet.

DAY 1

• Break­fast — oat­meal (150 g) with a baked apple (50 g), banana (100 g) and cin­na­mon.
• Snack — mar­bled choco­late yogurt with banana (265 g) and berries (50 g).
• Lunch — baked pota­toes (100 g) and sea­weed sal­ad with squid (260 g).
• Din­ner — baked white fish (130 g) with veg­eta­bles (200 g) and sour cream sauce (30 g).

DAY 2

• Break­fast — cheese­cakes with raisins (200 g) and sour cream (1 table­spoon) with an apple (100 g).
• Snack — avo­ca­do (50 g) with veg­eta­bles (100 g) and bread (30 g).
• Lunch — spaghet­ti (100 g) with liv­er and onions (140 g) and sauer­kraut (130 g).
• Din­ner — buck­wheat (60 g) with veg­etable stew (300 g).

Use high-qual­i­ty prod­ucts, remem­ber the mea­sure and enjoy choco­late ice cream to your health:

chocolate ice cream recipe

You will need:

• 2 ripe peeled bananas, frozen
• 150 g frozen berries (blue­ber­ries, blue­ber­ries, mul­ber­ries)
• 1 st. l. dark cocoa pow­der
• 40 ml nat­ur­al (15%) cream or coconut cream
• 40 g dark choco­late (80%)
• any sweet­en­er — option­al

Cook­ing:

Com­bine all ingre­di­ents, except choco­late, and beat in a blender. Pour into an ice cream mak­er or any con­tain­er.

Chop the choco­late into crumbs with a knife, add to the ice cream. Put every­thing in the freez­er.

Stir ice cream every 30 min­utes, or freeze in ice cream molds.

Serve ice cream with dark choco­late chips.

Don’t believe the myth of “taste­less PP”. Healthy eat­ing can be com­plete, with­out feel­ing hun­gry, from the foods you love.