From power directly affects the quality of our lives, so do not let it take its course. healthy nutrition expert, author of "Mifoedy" books, wellness coach Julianna Pliskin told about the main rules of rational food management.
Seminars on time management and proper organization of time are gaining increasing popularity among office workers and entrepreneurs, as well as among the curious housewives. But somehow, in a recent order of the new graduate school of management time proactive life is inscribed everything: meetings, phone calls, long-term and short-term performance goals, even the trip to the veterinarian and dinner with Aunt Masha to maintain family values. Everything but a healthy eating plan, said Julianna Pliskin.
It turns out that part of life is now under strict control, and the other, and so continues to exist in the chaos of a quick breakfast, a snack, unhealthy meals, irregular diet and late dinners.
Our quality of life depends on the health of that sum, including the principles of healthy eating. That is why it is so important to know the principles of proper nutrition regime in a metropolis.
What you will need
The daily notes or a special diet.
Containers for food transport.
Mobile application with the ability to set reminders.
Start filling the diary with planning time for breakfast, lunch, dinner and two snacks or download the mobile application with the planning and the ability to function set alarms to remind about the next meal. Make a shopping list for the week, so there was always something to take with you to work as a snack.
If you follow the rules of the diet plan, you will not only improve the work of the gastrointestinal tract. Change and behavior: you will become less irritable, cheerful and efficient person.
6 rules of efficient food management
Rule number 1. The interval between meals should not exceed 4-4.5 hours.
Rule number 2. The minimum interval between meals should be at least 3 hours.
Rule number 3. Eat at the same clock (within an hour).
Rule number 4. Increase the amount of food missing due to vegetables and fruits.
Rule number 5. Weight eaten meals per day with fluid intake should be between 2.7-3 kg.
Rule number 6. Distribute the caloric intake in the following manner:
- Breakfast - 25%;
- Lunch - 8%;
- Lunch - 35%;
- Snack (lunch) - 7%;
- Dinner - 25%.
Proper breakfast: a pledge of an active day
Amount: 25% of daily caloric intake.
portions Weight: 350/400 g - main dish, 200 g - a hot drink.
For 8-10 hours of sleep the body is resting, so the first reception food must be dense enough and nutritious. Our main task - to supply the body with the necessary amount of energy. This breakfast should account for a quarter of a daily diet.
Yogurt with granola on the basis of oatmeal, nuts and dried fruit seeds.
Second breakfast: replenish the body's energy reserves during the working break
Volume: 8% of the daily caloric intake.
portions weight: 150-200 g
Adopted food should be light, it should not involve additional forces on its processing. Otherwise, you will immediately feel drowsiness and lethargy, and the performance will decrease your body.
Cottage cheese casserole.
Cottage cheese with fruit.
Yogurt with loaves.
Green vegetable salad with whole grain bread.
Lunch: Restores the cost of the body during the working day
Amount: 35% of daily caloric intake.
portions Weight: 300 g - the first, 300 g - the second (150 g - main course and 150 g - garnish) 200 g - drink.
Easy vegetarian soup.
Fresh or cooked vegetables.
Baked, boiled, stewed lean meat, fish, beef with a vegetable side dish or cereal.
Compote, green tea.
Mid-morning snack: a second snack to avoid overeating during dinner
Volume: 7% of the daily caloric intake.
portions Weight: 150 g
Yogurt, milk, yogurt.
Wholemeal bread roll.
Dinner: not later than 2 hours before bedtime
Amount: 25% of daily caloric intake.
portions weight: 250-300 g - the first dish (100/150 g - main course and 150 g - garnish) 200 g - drink.
If your dinner you will eat meat, fish, meat dishes, the cooking technique should not be less than 3 hours before bedtime.
Pasta whole-wheat varieties with vegetable sauce.
White lean meat with fresh vegetables.
White fish with vegetable salad.
Do not forget that in the dream processes slow down the digestion of food, the food is poorly absorbed. Abundant dinner with animal protein will make your sleep restless and shallow, hence the rise in the morning will not be as vigorous as it should be.