Useful meal for dinner. Low calorie fish stew for dinner. What should not be forgotten

The article discusses the rules of a healthy dinner, quick recipes low-calorie meals for dinner and advice from nutritionists.

A well-known saying calls for dinner to always give to the enemy. Is this true? Nutritionists say that this statement is fundamentally wrong. Let's figure out what a healthy and healthy dinner should be. In fear of eating extra calories Many people prefer to go to bed on an empty stomach.

But do not forget that food is not only calories, but also necessary for us to live. nutrients, trace elements, vitamins, which must be uniformly and in enough used to keep the body working properly.

An interesting point: when hungry, the next day the body will require more food to make up for the lost food, and here lies the danger of overeating.

Physiological processes that require calories do not stop after 6 p.m., so dinner is a must. Nutritionists recommend having dinner no later than 3-4 hours before bedtime, and a couple of hours before bedtime you can have a very light snack so as not to go to bed completely hungry. The food must be completely digested.

A good quick dinner. low calorie recipes

Proper dinner involves eating foods rich in vitamins, protein, fiber, low in fat and simple carbohydrates.

Best food for dinner:

lean fish
white chicken meat
fresh vegetables
low fat cottage cheese
soft cheese (Adyghe or mozzarella)
dairy products

An excellent snack before bed will be unsweetened fruits, natural yogurt, smoothies (freshly prepared smoothies from vegetables and fruits), lean cottage cheese.

From vegetables for dinner is best to choose seasonal vegetables. All types of cabbage are good, any salad, broccoli, celery, tomatoes, Bell pepper, zucchini, cucumbers, zucchini, pumpkin, avocado
Ideal when half of the vegetables for dinner in the form of steamed dishes are baked in the oven or on the grill, and the other part is eaten raw
The amount of fat should be as limited as possible, it is best to cook using vegetable oils or do without them at all
You can quickly and easily cook an omelette with vegetables or cheese, a couple of soft-boiled eggs with fresh vegetables, a piece of boiled chicken breast with stewed vegetables, quick vegetable stew, curd dessert

Omelet with vegetables

An omelette is more useful to bake in the oven, but you can also cook it in a pan.

To prepare one serving, take

2 eggs
1 tomato
1 onion
bell pepper
chopped greens

Cut the washed vegetables into cubes, fry lightly in vegetable oil, simmer for 10 minutes under the lid, then pour over the beaten eggs with salt and small fire keep covered for 3-4 minutes. Ready meal sprinkle with herbs.

Curd dessert

The dish can be prepared from

150 g low fat cottage cheese
1 spoon natural honey
100 g of any berries (frozen can be used in winter)

Smoothies are the fastest and most healthy dinner.
There are many options for preparing this dish. The main rule is to drink immediately after preparation.

Green smoothie

banana
avocado
orange
a bunch of spinach (or parsley, or mint)
juice squeezed from half a lemon
150 ml water

Cut everything into cubes, beat with a blender.

fruit and vegetable

cucumber
stalk of celery
small beets
2 -3 apples
piece of ginger root (1 cm)

This smoothie is made with a juicer.

Citrus

half of any citrus (to taste)
a dozen strawberries
banana
juice from half a lemon
1 teaspoon flaxseed

Whisk fruits in a blender, add crushed seeds.

You can also prepare for the evening milk shake from goat milk with banana and dates.

Quick cottage cheese casserole for dinner

Low-calorie casserole is prepared without semolina or flour.

You will need products:

half a kilo of low-fat cottage cheese
2 eggs
1 st. l. sugar or its substitute
dried fruits (a few pieces of dried apricots, a handful of raisins or prunes)
instead of dried fruits, you can use pieces of any hard fruit

Cooking:

Rub the yolks with cottage cheese, combine with dried fruits, mix
Whisk egg whites with sugar
Add egg whites to cottage cheese, mix gently
Pour into a greased form
Cook in an oven preheated to 190-200 degrees for 25-30 minutes

Can be cooked just as fast cottage cheese casserole with apples and oatmeal ground into flour.

Baked low calorie chicken breast

Great tasty option low calorie dinner- fried chicken breast.

Cooking:

salt the chicken breast
dip in whipped egg white
bake in the oven for 25-30 minutes at 180 degrees.

Baked or boiled vegetables are perfect for a side dish: broccoli, pumpkin, carrots, a baked apple or a salad of fresh vegetables.

light salad recipes for dinner

The best option for this dish is a fresh salad. raw vegetables if it is used as an accompaniment to the main course. If the salad is supposed to be the main course for dinner, you can use the following recipes.

Protein salad

You will need:

1 boiled egg
25 g soft cheese
2 tbsp. l. low-fat cottage cheese or 80 g natural yogurt
50 g iceberg lettuce

Grate the egg, mix all the ingredients, season soy sauce(0.5 tbsp.)

Salad Quail

For one serving you will need products:

100 g boiled chicken breast
1 fresh cucumber
1-2 quail eggs
0.5 green apple
any lettuce leaves

Cut meat and cucumber into strips, eggs and apple into cubes, lettuce leaves tear big. Mix all the ingredients, salt, season with a spoon olive oil.

Warm salad with seafood

Products for cooking:

300 g of any seafood
1 onion
garlic clove
stalk of celery
1 sweet pepper

Frozen seafood quickly fry on vegetable fat(3 min), add minced garlic. Lightly fry the onion as well. Finely chop the celery and pepper. Mix everything, salt, add any spices to taste.

Quick and tasty vegetable dinner

Vegetable stew is fast, tasty and healthy.

You will need:

quarter head of cabbage
1 small eggplant
1 bulb
100 g suluguni
seasonings

Cut the peeled eggplant, pour cold salted water for 10-15 minutes to remove the bitterness. Fry the onion in a frying pan, add finely chopped cabbage to it, then the eggplant. Simmer over low heat for about 20 minutes. 5 minutes before readiness, add chopped suluguni. Ragout can be served as a side dish or as a main dish.

You can cook another option.

Vegetable ragout with champignons and tofu

You will need:

120 g tofu
small carrot
bulb
2-3 champignons
parsley

Cut the ingredients, stew in olive oil mixed with soy sauce (1 tsp each)

As an option vegetable dinner you can cook carrots or cabbage cutlets for a couple.

Cabbage cutlets (serves 4)

Products:

0.5 kg cauliflower or white cabbage
1 egg
2 tbsp decoys
breadcrumbs

Finely chop the cabbage, salt, stew in a pan, adding the required amount of water. AT cooked cabbage add semolina, mix thoroughly, cool. Add the egg to the cooled mass, mix. From finished minced cabbage form small cutlets, roll in breadcrumbs. Cook in a double boiler for 15 minutes.

Quick and healthy soup for dinner

Best soup for dinner vegetable puree soup.

You will need:

small head of cauliflower
small young squash
2 tomatoes
1 onion
herbs (basil, parsley or cilantro)

Boil the cabbage disassembled into inflorescences and diced zucchini (until softened)
Fry the chopped onion in olive oil, add chopped tomatoes (without skin), simmer
boiled and vegetable stew puree with a blender, sprinkle with chopped herbs in a plate, add a little lemon juice for spiciness

No less useful low calorie tomato soup with seafood.

To prepare it, take:

150g seafood mix (or shrimp)
350 ml tomato juice
1 tomato
1 bulb
1 sweet pepper
2 cloves of garlic
lemon juice (1 tsp)
basil, coriander, paprika

Cooking:

Put the thawed seafood to boil over medium heat.
Add the chopped onion and garlic to the pan, sautéed in olive oil.
Then brown the chopped tomato and pepper in a pan, add to the soup. Salt, pepper
When the vegetables and seafood are ready, pour into the soup tomato juice, add spices, bring to a boil
On low heat, sweat for another 5-7 minutes, pour in the lemon juice
Sprinkle with herbs when serving.

Low calorie fish stew for dinner

For dinner, it is best to cook low-fat sea fish, rich in protein, vitamins, microelements and polyunsaturated fatty acids useful for humans.

The easiest fish recipe for dinner - stewed hake with vegetables.

You will need:

500 g hake fillet (you can take pollock)
1 carrot
1 bulb
1/2 small cabbage
a spoon vegetable oil

In oil in a cauldron, quickly sauté vegetables (onions, carrots, then cabbage). Add stripes fish fillet, fill with water or vegetable broth, simmer for 30 minutes over low heat.

You can also cook ice fish with the addition of champignon mushrooms.

Stew onions, carrots in a saucepan for 20 minutes, put pieces of fish sprinkled with salt on a vegetable pillow, put fried mushrooms on top and simmer under a lid for 30 minutes until tender.

Very helpful macrorus fish: it contains very little fat, but is rich in proteins, digested very quickly. This fish can be cooked in a double boiler for vegetable pillow(carrots, onions, zucchini). Cooking time - 20 minutes.

What foods should not be eaten for dinner?

In the evening, the performance of the digestive system is significantly reduced, the digestive organs function more slowly, so the load on them should be minimal.

Carbohydrate foods - bread, sweet fruits, pasta, sugar, pastries - this should be completely excluded
Complex carbohydrates in the form of cereals and potato dishes are also not recommended.
Fried foods, especially fried meat, are difficult to digest and assimilate in the evening, so they should be discarded.
The combination of meat and flour is highly undesirable - dumplings, dumplings, belyashi, pies
Foods should be limited in the evening diet, calling processes fermentation: legumes, black bread, cabbage, milk
All delicacies, smoked meats, bacon, nuts, fatty sauces, butter, sweet drinks, any semi-finished products

The main rules of a rational dinner:

Never go to bed hungry, it will not bring benefits, only harm
Eat dinner no later than 3 hours before bedtime
Dinner is preferable combined: proteins with complex carbohydrates in the form of vegetables
Always have seasonal fresh or frozen vegetables in your kitchen, as well as cottage cheese, fish, and lean meats. Even if you are limited in time, you can quickly prepare a light and tasty meal from these products. healthy dish for dinner

Nutritionist Natalya Samoylenko advises: “If your blood glucose level has dropped and you really want sweets, put chocolate and bananas aside. Better drink a cup of herbal tea with honey or eat a light curd dessert with berries.”

Nutritionist Ekaterina Belova shares useful advice: “It happens that I have to dine in a restaurant, I always opt for vegetable dishes, of course I eat them without bread. If alcohol is offered and there is no way to refuse, then I choose dry wine. And in strong alcohol I ask you to add ice cubes and then constantly add them to the glass.

Video: Proper dinner

Do not eat after 18:00? Very in vain. A hungry night won't do you any good, even if you want to. BUT delicious dinner can be safe for the figure if you choose the right products.

A proper dinner consists of complex carbohydrates and squirrel. Carbohydrates will be broken down gradually, providing you necessary quantity energy until the morning. Protein will maintain the right level of amino acids and help you recover at night.

10 successful combinations for a late dinner so as not to gain weight

Lean fish baked or boiled + green vegetables

it great combination to satisfy your hunger with delicious and gourmet food. Such a menu may well be presented in a restaurant in one of the variations. You can safely order food on a date without fear for your weight. Your boyfriend will certainly appreciate the relaxed atmosphere at the table.

Boiled chicken or quail fillet with vegetable salad

Boiled poultry meat is a high-quality and safe protein for the figure. You will be able to keep feeling full until the morning, even if you go to bed quite late. In the process of preparing the fillet, add spices: this way you will improve the taste of the product, and will not reach for hot sauces or mayonnaise.

Cottage cheese casserole with spinach and carrots

For the casserole, you will need medium-fat cottage cheese, an egg, a little salt, carrots and spinach. Mash the cottage cheese with an egg, chop the spinach, chop the carrots on a grater and mix with curd mass. Salt to taste. Put the resulting mass in a low form and bake for 40 minutes at 180 degrees.

Such a dinner will be digested for a long time, and the body will spend a lot of energy on this process. So you will get rid of fat reserves, and at the same time feel full for a long time.

Calamari salad with egg and beans

It's also quite hearty dinner, and the feeling of hunger will definitely not return soon. At the same time, a small amount of fat will not allow you to derail the weight loss program, and a large number of A varied protein will complement the need for amino acids.

boiled squid, boiled egg, boiled white beans, a tablespoon of low-fat sour cream. Add salt and spices to taste.

Baked potatoes with mushrooms and pickled cucumber

This is a very simple dinner option, but it is tasty and quite satisfying. Wash the potatoes well and leave in the skin. Wash the mushrooms. Brush potatoes and champignons on all sides with vegetable oil, and put in the oven until completely baked.

Mushrooms will need to get out in half an hour. Cut them into slices, also thinly slice the cucumber, and mix everything in a salad bowl. Add a tomato if desired.

Peel the finished potatoes, put on a plate, salt, add a little vegetable oil. Lay the salad next to it. The supper is ready.

Warm vegetable salad

Prepare vegetables: eggplant, zucchini, tomato, sweet pepper, carrot, chili pepper, garlic.

All vegetables can be baked in the oven, and the tomato can be left fresh. Peel vegetables, chop, add chili, garlic, salt. Fill everything with virgin vegetable oil.

For such a dinner, a slice or a small portion of buckwheat can become an addition.

Baked apples

This is the most basic dinner, but don't let its simplicity fool you. Even without the addition of sugar and other ingredients, baked apples will be very tasty. If you want to add a little flair to the taste, sprinkle apples with cinnamon before baking.

Beet and herring salad

Herring fillet should be cut into thin slices, and combined with boiled beets, chopped on a grater. Fill it all with vegetable oil. A piece whole grain bread complement the meal. If desired, you can bake potatoes for a side dish.

Learn how to choose the right foods for dinner according to your body type. Nutritionist Svetlana Fus gives professional recommendations.

Watch Everything will be good online. Nutritionist advice

And most importantly: remember about the size of the portion. Even the most healthy food may be overkill if you don't control how much you put on your plate.

Natalia Trohimets

All women have heard - you can’t have dinner after six in the evening. What if you only show up at home after six? Really hungry to stay or eat something light. What can you eat for dinner and not harm the body. The topic of weight loss does not leave the TV screens. The advice of nutritionists is very contradictory and categorical. According to their statements, an opinion is created that if you regularly skip dinner, then the issue with overweight and health will be resolved. However, doctors say otherwise. Who is right?
I invite you to the group on Subscribe.ru: Folk Wisdom, Medicine and Experience

What is the reason for such a ban?

This ban on dinner after 6 p.m. is usually motivated by the fact that all the calories taken for dinner will immediately be deposited on the sides or in other problem areas. We all know that overweight problems start when you constantly take in more calories than you can expend.

Losing weight mistakes

However, skipping one of the techniques will not solve the problem of losing weight. And all because the brain does not receive a signal about the intake of food at the time and gives the order to make a supply of energy, that is, fat. At the same time, the stomach has already allocated gastric juice for food processing and instead of food, it irritates the gastric mucosa, which often leads to gastritis.

People who confine themselves to a cup of coffee for breakfast are very reckless. Of course, they will cheer up, but they will cause significant harm to their poor stomach.

The most common mistake people make when trying to keep or acquire slim figure, is skipping dinner. Gastroenterologists and nutritionists believe that you should never skip dinner. The main thing is not to overeat and eat properly using.

What can you eat for dinner?

any lean meat is suitable: beef, chicken, rabbit, turkey;
lean fish: cod, haddock, flounder, blue whiting, perch, pike, tuna, pike perch, pink salmon, trout, crucian carp, carp, salmon, etc.
omelet with vegetables and herbs, low-fat cheeses, cottage cheese, soft-boiled eggs;
fresh vegetables: cucumbers, any cabbage, bell peppers, tomatoes, radishes, sorrel, parsley, leeks, dill;
boiled, baked, stewed vegetables: beets, carrots, eggplants, zucchini, peppers, pumpkin, corn, cabbage;
fermented milk products: yogurt, kefir, bio-yogurt, fermented baked bifidok, cottage cheese;
any berries, fruits: apples, persimmons, peaches, kiwi, citrus fruits, raspberries, blueberries, cherries, with the exception of grapes and bananas;
perfect for nuts unleavened bread, mushrooms;
thermal milk consumed separately.

Useful Combinations

Fatty foods (fish, meat) and legumes are not harmful to the body. They just have a long digestion period, which prevents the body from fully resting. Therefore, food for the evening reception should be well and quickly digested. Then nothing will interfere with a good sleep and the body will have time to recover. What should be dinner to lose weight?

Boiled brown (brown) rice with seafood: shrimps, mussels, scallops.
Vegetable stew with zucchini, onions, carrots, cabbage.
Grilled poultry fillet with vegetable salad.
Omelet with mushrooms and stewed vegetables, green peas.
Carrot and pumpkin salad or cottage cheese casserole.
Kefir, drunk slowly and with taste, will give you lightness.

Tip for those who are struggling for harmony: eat slowly, not being distracted by TV or talking at the table, chewing your food thoroughly. Buy yourself plates of black or of blue color, seasonings and spices use natural. Dress salads with yogurt, olive oil or low-fat sour cream. Can you drink instead of sweets? herbal tea with added honey.

We remind you that you should enjoy your dinner. You now know, so as not to harm either health or figure. If you understand that you are looking for pleasure in food, then look for something to do with yourself and not drag anything into your mouth. Good luck to you, health and harmony.

ATTENTION:

Recipes traditional medicine most often used in combination with conventional treatment or as an adjunct to traditional treatment. Any recipe is good after consultation with a specialist.

Do not self-medicate!

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Healthy dinner rules What foods can be eaten, when and in what quantities. The right dinner for weight loss. Recipes.

Dinner skipping is one of the most common mistakes people make because they want to break up quickly. extra pounds. Nutritionists and gastroenterologists are unanimous: dinner is a must. The main thing is to do it wisely, the wrong dinner is worse than his absence.

For an evening meal, dishes prepared from natural products rich in easily digestible proteins, enzymes and fiber, not overloaded with spices, are suitable, if these are desserts, then moderately sweet. Read more about what should be dinner, how much, when and what to eat, read our article.

healthy dinner rules

1. Serving Size and Food Ratio

A handful or something that fits in two palms is your standard portion. On average, it is about 350 g for a man and 250 g for a woman. Important rule: vegetables and greens on a plate should be 2 times more than protein.

2. Calorie per serving

The average calorie content of an evening meal is up to 400 kcal (for those who are losing weight - 300-350 kcal). The right dinner should be balanced, but not high in calories: ideally, if the last meal accounts for 20-25% of the total daily calorie intake.

3. Dinner time

The time of the last meal depends, first of all, on the daily routine, so for each person it is individual. The main condition is to have dinner no later than 3-4 hours before bedtime. For example, if you go to bed at 21.00, then it is advisable to eat at 17.00 for the last time, but if it is closer to midnight, then you can have dinner at 19.00-20.00.

If the evening meal includes a serving fried potatoes that adjoins on a plate with juicy pork cutlet, supplemented with mayonnaise salad and cake, it’s better, as it teaches folk wisdom, give dinner to the enemy. Such a menu spoils the figure and harms health. The list of forbidden dishes for dinner includes all cereals, except for buckwheat, cornflakes, salted nuts, fried meat, potatoes, legumes, ketchup and mayonnaise. Not recommended for an evening meal are also pasta, dumplings, dumplings, bakery products, including White bread, chocolate and other sweets.

5. Useful products

Lean meats: chicken, turkey, rabbit, beef;
Seafood: mussels, shrimp, scallops, crabs, squids;
Low-fat and moderate-fat varieties of fish: flounder, cod, blue whiting, pike, river and sea bass, pike perch, tuna, pink salmon, trout, carp, salmon, crucian carp, etc.;
Fresh vegetables: all kinds of cabbage, bell peppers, cucumbers, radishes, tomatoes, sorrel, spinach, lettuce, celery, leeks, parsley, dill and other greens;
Stewed, boiled, baked and steamed vegetables: carrots, beets, zucchini, eggplant, pumpkin, bell peppers, corn, all types of cabbage;
Soft-boiled eggs, scrambled eggs with fresh herbs, vegetables, cottage cheese or low-fat cheese (tofu, cheese, ricotta);
Natural fermented milk products (fat-free or low-fat) containing live probiotic cultures: kefir, fermented baked milk, curdled milk, yogurt, cottage cheese;
All berries and fruits, except bananas and grapes: apples, peaches, persimmons, citrus fruits, kiwi, pineapples, raspberries, cherries, blueberries, etc.;
Almond, walnuts, dried fruits, mushrooms, whole grain yeast-free bread (but not more than 40 g);
Milk in a warm form, provided that it is consumed separately from other food.

Healthy dinner options

Most useful combinations for dinner:

Grilled poultry fillet (chicken or turkey) with vegetable salad for garnish;
Boiled rice (unpeeled brown) with seafood (mussels, shrimp, squid or scallops);
Vegetable stew (from zucchini, carrots, onion, cabbage and bell pepper);
Buckwheat porridge with garnish fresh tomato, radishes or cucumbers;
Seafood salad with vegetables;
Cottage cheese with honey and berries;
Fish baked in the oven, grilled or steamed, with fresh vegetables for garnish;
Rabbit meat baked in foil with tomato salad;
Cottage cheese casserole with herbs and vegetables;
vegetable soup with a small amount white meat or seafood;
Omelette with mushrooms, green peas or stewed vegetables (bell peppers, onions and tomatoes);
Pumpkin salad with carrots or pumpkin casserole with cottage cheese.

The right dinner for weight loss

If you want to part with the hated centimeters at the waist, in no case do not refuse the evening meal. By depriving yourself of dinner, you can lose a few kilograms, but this is only enough for a short time: the body, anticipating a lack of food, will regard this as hunger and begin to save in reserve.

Dinner for weight loss should be light, but it cannot be limited to an apple or glasses of kefir. Choose nutritious protein and vegetable dishes Eat fresh vegetables and berries. All types of cabbage are very useful for losing weight: white, Beijing, cauliflower, Savoy, Brussels. sea kale for dinner will give a feeling of satiety, and sauerkraut will prevent digestive problems.

Useful to add to evening meals(if there are no contraindications) moderately hot spices and spices: ginger, cardamom, coriander, garlic, horseradish and mustard. They improve digestion, activate metabolic processes, due to which excess fat and cholesterol stores are excreted from the body faster.

And a few more tips for those who want to lose weight: eat slowly, chewing your food thoroughly. Say goodbye to the habit of watching TV while eating. Use blue or black plates. Add simple, natural seasonings to your favorite dishes. Dress salads with olive oil or low-fat yogurt. If you really want a sweet after dinner, drink herbal tea (mint, linden, chamomile) in a bite with honey, or prepare a decoction of rose hips.

What to cook for dinner: recipes

Recipe 1.

You will need (for 1 serving): 100 g boiled fillet chicken or turkey, 1 cucumber, 2 quail eggs, lettuce, half sweet and sour apple, salt and 1 tablespoon of olive oil, a little balsamic vinegar(optional).

Mix vinegar with oil. Cut meat with cucumber into strips, apple and eggs into cubes. Combine all ingredients in a salad bowl, add salt and dressing, mix and place on a plate garnished with lettuce.

Recipe 2.

You will need (for 2 servings): 400 g of rabbit meat, 4 cloves of garlic, Bay leaf, celery stalk, 1 carrot, 2 tomatoes, 1 onion, a few black peppercorns, 1 tablespoon of sour cream and tomato sauce, salt to taste.

Onions, carrots and celery cut into rings, tomatoes into slices. Cut the rabbit meat into medium pieces, stuff with garlic, salt, brush with tomato sauce mixed with sour cream, put on the bottom of the pot, add bay leaf, peppercorns, put vegetables on top, fill 2/3 of the volume with water and put in the oven for about 45 minutes.

Recipe 3.

You will need: (for 1 serving): 2 chicken eggs, 1 tomato, 1 small onion, 1 bell pepper, 1 tablespoon olive oil, some chopped herbs.

Wash vegetables. Chop the onion, cut the tomato and peeled pepper into cubes. In a preheated pan with oil, first put the onion, fry until lightly browned, then add the pepper and tomatoes. Stew vegetables for 10 minutes under a closed lid, at the end add beaten eggs, salt, other spices to taste and cook under a lid over very low heat for 3-4 minutes. Serve with fresh herbs.

Recipe 4.

You will need (for 6 servings): 1 kg fillet lean fish, 2-3 eggs, 200 g each of sweet bell pepper and leek, half a bunch of dill, vegetable oil, coarse pepper, salt and juice of half a lemon.

Salt the fillet, roll in pepper and sprinkle with lemon juice. Wash vegetables. Finely chop the onion and dill, and cut the pepper into thin half rings. Beat eggs and combine with chopped onion. Grease a baking sheet with oil, lay out half egg mixture, then - pieces of fish. Sprinkle the fillet with dill, cover with sweet pepper and fill with the remaining onion-egg mass. Cover the baking sheet with foil and bake in the oven until tender (about 20-25 minutes at a temperature of 200-220 degrees).

Recipe 5. Curd dessert with berries

You will need (for 1 serving): 150 g low-fat cottage cheese, 1 dessert spoon natural light honey, 100 g of your favorite berries - blueberries, raspberries, cherries, strawberries or blackberries.

Rub cottage cheese with honey. Rinse the berries, remove the tails and dry. You can decorate a dessert with them or cut the berries into cubes and mix with the curd mass. Such a dessert cheers up, perfectly saturates, and in one serving - only 250 kcal. If desired, a few nuts can be added to this sweet and safe treat for the figure, and berries can be replaced with kiwi, apples, plums, apricots.

Light, balanced and timely dinner is the key to healthy sleep good health and wellness. Remember: not only what you eat is important, but also the mood with which you do it, because even the most healthy foods can be harmful if you eat them with a feeling of annoyance at the extra fifty calories. Choose delicious, satisfying, body-friendly and easy-to-prepare dishes for dinner. Eat with pleasure, get the desired harmony and be healthy!

Healthy lifestyle... How much meaning in this phrase? Is there a fine line that can help distinguish between a person with a fanatically heightened desire to always be young and healthy, and someone who simply does not want to harm himself by enjoying life? Of course, alcohol, smoking, a sedentary lifestyle, an irrationally scheduled daily schedule and bad food will very quickly turn even a hero into a sick person, so each of us should try to minimize negative factors. Healthy nutrition is one of the highest priority goals for everyone who strives for a full and long life. In today's article, we will try to reveal not the entire nutrition system as a whole, but only one part of it. We will find out what the right dinner is and whether it is possible to combine the points of view of nutritionists and lovers of various sweets together, to find the cherished golden line between healthy and tasty.

Pledge of health and longevity

For starters, a bit of topical reality. Few of our contemporaries can boast of a normalized working day, the ability to work until five o'clock in the evening and the absence of obstacles on the way home, such as a supermarket, meeting friends, solving personal issues and, of course, many kilometers and exhausting traffic jams. Well, how can you cook and eat the right dinner on time, if the only desire of a person at the end of the day is to lie on the couch and rest. Salad and steamed dishes, you say? No, haven't heard of that. Microwaved pizza and Chinese food from the delivery service - that's what we indulge in for the coming dream.

As a result, we get fatty unbalanced food, too many calories, heaviness in the stomach, problems with the gastrointestinal tract, blood sugar and cholesterol. This whole bouquet results in symptoms that are quite typical for any city dweller: frequent headache, nausea, insomnia, bowel problems, obesity and general unhealthy well-being. What to do in this case, what to eat for dinner with proper nutrition?

Goodnight

During the day, each person needs to do a lot of activities: someone goes to work, someone studies, and someone messes around at home. Some, after completing the “obligatory program”, can come to their cozy nest and calmly indulge in doing nothing, while others only dream of it in a sweet dream. Hobbies, children, household chores - how many times does a person have activities that have to spend their priceless kilocalories? That is why for each of us there is no single principle that would describe what a healthier diet is in general and the right dinner in particular.

To be cheerful and fresh in the morning, it is important to get a good night's sleep, and before that, eat normally in the evening. Nutritionists, bloggers specializing in a healthy lifestyle, and just all those who have eaten a dog in this matter, argue that an evening meal should be a must. It may consist of different dishes, the main thing is that they are light, not very high-calorie and easily digestible. So, with proper nutrition?

fish, seafood or dietary meat;

vegetables, but for those types that contain a lot of carbohydrates, it is better to say “no” (potatoes, carrots, beets);

dairy products.

According to the norms, for a person who does not follow the strictest diet and is not a professional athlete, about 300 kcal should be consumed at dinner (250 for men and 350 for women). Two-thirds of what is on the plate are vegetables, and not only those that have been cooked, but also fresh. The rest is proteins in the form of poultry, rabbit, veal or fish. Mushrooms, as an alternative to animal proteins, are a perfectly acceptable option.

Dinner 18+

For those who still have the strength after the workday, and the soul wants a holiday and love, you need to especially carefully consider your right dinner. There will always be disputes about a variety of products that increase sexual desire in men and women, but ingredients that have been unequivocally tested for centuries and many passionate couples that will decorate any recipe exist and are not subject to doubt.

The basis of a romantic dinner should still be the same protein, but to achieve the desired effect, it must be generously seasoned with spicy exotic herbs that will excite hot feelings in partners. Fresh vegetables (for example, a salad of tomatoes, cucumbers, celery) along with various greenery(cilantro, parsley, parsnips or basil) and soft varieties cheese is the most correct dinner. Recipes should be as simple as possible, food is best cooked on the grill or baked in the oven. Having tasted such yummy, a man cannot but thank his beloved for cooking masterpiece pleasant evening and night.

We eat with children

Children's dinner is a little different from the adult. Toddlers spend much more energy during the day, they grow up, experiencing tremendous stress at school, various circles and sections. This does not mean that they can be fed fast food, but moms should try to make dinner nutritious and varied.

Delicious fresh or boiled vegetables with meat, casserole or pudding - great options tasty and healthy dinner for little gourmet. In addition to being useful and meeting the needs child's body, to prepare such dishes simply and quickly.

Dinner: right or healthy?

The trend towards obesity and short life expectancy is something doctors around the world have to deal with on a daily basis. Naturally, each specialist adheres to his own methods and ways of dealing with excess weight and improving the body of a person in need of a diet. Some of them go to extremes, and in pursuit of quick result their clients are "broken" by the already shaky metabolism, turning people into their eternal patients.

Specialized publications are full of diets and works of pseudoscientists who guarantee quick loss weight and normalization of digestion by strange and dubious methods. But you need to understand that the normal functioning of the body involves the use of not only proteins or carbohydrates by a person, but also fats, vitamins, and minerals. It is possible to exclude any component from the diet, but only for a short period, because single-component diets or have nothing to do with rational and varied diets. The right dinner for weight loss is not a bowl of empty buckwheat or a glass of fat-free kefir, but a normal dish with a balanced composition that includes different groups of ingredients.

Mouth shut

Another myth that forces you to lock not so much your mouth as the refrigerator, and with it all kitchen cabinets, is the rule that prohibits eating after six. Desperate weight loss interprets it so literally that some of them fifteen minutes before six in the evening gorge themselves on fried potatoes and chicken baked in mayonnaise, and for dessert they are able to slap half Prague cake. The sad result is growing kilograms on the arrow of the scales and expanding buttocks and waist.

Recent studies have shown that you can eat a field of six, the main thing here is to build on the time when you go to bed. You need to subtract 2-3 hours from the “H” hour, and for the coming sleep you can generally afford to drink a glass of kefir or yogurt with berries, germinated cereals or delicious herbal tea with honey. This will great alternative dessert or sweet rolls, which are better to postpone until better times, that is, until the morning.

It's delicious to eat

So, we have a certain task before us: we eat right (dinner). The recipes that make up the menu for the week are summarized briefly, but they will give you an understanding of the essence of cooking and the right direction.

Classic vegetable stew. To prepare it, you need a list of products that is quite budgetary and accessible at any time of the year (potatoes, cabbage, carrots, onions, zucchini, cauliflower, green pea). For seasoning sauce suitable non-greasy sour cream, favorite herbs and spices, tomato sauce or juice. Cooking the dish is simple to disgrace: peel the washed vegetables, chop into cubes or straws and simmer until cooked, sour cream sauce and it is better to add greens at the end, 10 minutes before serving.

spicy chicken fillet with rice. Cooks advise preparing this dish in advance, or rather, cooking meat by marinating it in orange juice, curry and salt in the morning, and in the evening boil the rice and fry the chicken over high heat. Just do not use too much vegetable oil - we do not need excess fat.

Fish. Here, the scope for imagination is simply limitless, this product can be baked in the oven (for this it is better to take fatter varieties) or cook cutlets from it, which are served with boiled or baked potatoes. fish cakes it is better to cook from fillet, which is passed through a meat grinder, with bread and onions soaked in milk. In the mass you need to add pre-fried grated carrots, egg, salt and pepper. Cutlets are fried over medium heat on both sides (approximately 5-7 minutes).

Vain efforts

No matter how much we try to rationalize dinner, but healthy eating presupposes a certain system, which includes not only proper meals and dinners, but also breakfasts, as well as All harmful and synthetic goodies should be excluded from the diet, replacing them with dried fruits, nuts, cereal bars. Breakfast should be the largest number of calories, fats and carbohydrates eaten during the day, so they will give strength to productive work and will not be deposited in the form of fat reserves on the tummy, hips and waist.