Healthy Foods
Healthy, properly prepared food, enriched with vitamins and minerals, will help maintain health and shape in good shape. Immersed in dietetics, you can understand what it is - healthy food , how to eat, with what frequency and what foods so that those extra pounds do not return. Get used to a new lifestyle and diet faster with our nutrition ranges, designed specifically for those who want to lose weight, and for everyone who wants to keep fit.
Educational program on healthy eating
A balanced healthy diet involves a variety of foods so that the body receives as many nutrients as possible, especially when it comes to losing weight. To do this, we recommend that you think over the menu for the week, including various salads, non-alcoholic vitamin drinks, meat dishes, side dishes from cereals, pasta and root vegetables. As an example, you can use our Fit, Vega, Daily nutrition programs or try one of them to make it easier for yourself and get used to a new diet faster. If you decide to cook on your own, then you need to consider a few essential rules of healthy food.
Cooking methods
Products retain the maximum amount of nutrients if they are properly prepared:
Boil in water or milk;
Steam, stew;
Bake without adding fat and other sauces;
Grill;
Bake in a pan without adding vegetable oil.
The most harmful way of cooking is frying in a large amount of oil. Firstly, the calorie content of the product increases several times. Secondly, fried foods irritate the mucous membrane and provoke excessive secretion of gastric juice, which damages the mucous membrane.
Calories
Healthy food and what it should be depends on your goals. So, about 1800-2100 kcal is enough per day for a person with minimal physical activity. In the presence of severe overweight, calorie content must be reduced by an average of 500 kcal in order to start the fat burning process. In our dietary rations, the energy value of dishes ranges from 1200 kcal to 1500 kcal. The more overweight, the fewer calories you should be consuming.
Accounting for BJU (proteins, fats, carbohydrates)
The ratio of nutrients in losing weight people is in second place in importance after the caloric content of the diet. First of all, you should reduce the amount of complex carbohydrates to 100 g per day, comparing them with proteins, and give up sweets that provoke the formation of body fat. Fats in the form of nuts, seeds, vegetable oil can be about 50 g per day. They will make meals hearty, tasty and healthy by enriching them with omega-3 and omega-6 fatty acids.
Meal frequency
With weight loss and an improper diet , hunger is a constant companion. You can avoid unpleasant consequences if you eat rationally at least five times a day at regular intervals (no more than 3-4 hours). The last meal of the day should be 2 hours before bedtime, no matter what time you plan to go to bed. This will allow you to improve digestion and forget about hunger.
Serving Size
The diet for weight loss involves small portions of 150-300 g. In the morning, we recommend eating mainly carbohydrates and proteins, and in the evening proteins with greens and vegetables. Three main meals (breakfast, lunch and dinner) can be 250 g each. For a second breakfast and afternoon snack, a portion of 150 g is enough.
Drinking regime
In addition to fruit, vegetable juices and various types of tea, do not forget to drink plenty of clean drinking water (about 2.5 liters) to improve the body's metabolic processes and maintain a water-salt balance.
A healthy diet combined with sports loads will allow you to achieve not only a slim figure, but also skin elasticity. Aerobics, stretching, Pilates, swimming - any active sports are ideal for losing weight and will help you achieve your cherished goal faster!
Top 3 dishes in healthy nutrition delivery
Imagine a situation
You want to lose weight and order delivery of proper nutrition for a week. The standard menu has 30 dishes. Is it possible that you will like everything? Let's be honest, it's impossible. The chef cooks for several thousand people at once, and you can’t please everyone.
Another thing in your menu has 30 dishes, but any of them can be easily replaced. Grow Food cooks prepare 350 dishes: cereals, casseroles, pancakes, cheesecakes, cheesecakes, salads, omelettes, meatballs, steaks. It turns out that you do not need to eat what they offer. You choose what you love.
And to make it easier for you to choose, we have compiled a rating of the most favorite dishes of our customers.
Dessert "Dark Forest" (180 g, 262 kcal)
Our clients eat desserts... and lose weight! Yes, yes, to get in shape, you do not need to go on strict diets and give up your favorite sweets. The secret is in the ingredients. For example, in the "Dark Forest" there is no sugar, and all dairy products are optimal in terms of calories: yogurt - 2%, milk - 2.5%, cottage cheese - 5%.
Salad with chicken breast and mung beans (150 g, 208 kcal)
Breaking another stereotype! Chicken breast is not only healthy, but also delicious. Judge for yourself: our menu includes beef, turkey and fish, but a salad with chicken breast and mung beans takes a confident second place. Despite the choice of 350 dishes, our customers add this particular salad to the menu.
Fettuccine with salmon in a creamy sauce with poppy seeds (252 g, 465 kcal)
For those who want to pamper themselves. And don't let the calorie content of fettuccine with salmon scare you. When you change meals, the number of calories per day is automatically recalculated. Just adjust your menu to stay within your daily calorie intake.
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