Every woman should be able to cook not only delicious, but also healthy food, because cooking is a great hobby that allows a woman to show maximum imagination when creating new unique dishes. The concept of "" should be present in the head of any person if he decides to surprise his family and friends with his culinary skills.

Healthy fruits and berries

Fruits and berries are tasty and healthy food. Once upon a time, their assortment on our table was meager, today their diversity no longer surprises anyone. Only the lazy do not talk about their usefulness. But nutritionists highlight the most useful of them. About the latter, according to some ratings, further.

Apples

Their calorie content is 40 ... 50 kcal; a medium-sized apple will add 75 kcal to your body.

The fruit, although "bored", but, as a healthy food, will give odds to many exotic ones. It has a lot of iron, so apples should always be on the menu of children, teenagers, pregnant women. The flavonoids contained in them significantly reduce the likelihood of asthma and diabetes.

Avocado

Fruit from very high-calorie - 160 kcal. A medium sized avocado contains 230 calories.

Avocados contain folic acid, a lot of vitamin E. Fruit is a healthy food for humans; its main value is in monounsaturated acids, which help the body fight cholesterol. And, as a result, you will have a young and healthy heart and blood vessels until old age.

Bananas

The fruit has a calorie content of 80 kcal, and in the whole banana there are about twice as many (160 kcal).

Bananas from the champions for potassium, vitamin B6, folic acid. They bring fiber to the body, which helps the intestines to work normally. Thanks to the presence of potassium, when you eat bananas, you will feel strength and vigor in yourself, your blood pressure will normalize, and your muscles will become more reliable.

Blueberry

The berry, although low in calories (40 kcal), is healthy food for health, as it is simply priceless in the content of antioxidants that help the body not age longer. By consuming blueberries, you will almost completely eliminate the possibility of getting Parkinson's disease, Alzheimer's.

Cherry

In terms of calories, cherries are slightly ahead of blueberries - 55 kcal. But, like her, the berry is rich in antioxidants; although the latter are anthocyanins that act on any inflammation in the body. Eating cherries, you saturate yourself with potassium, vitamins C and A.

Cranberry

Once upon a time, this low-calorie (20 ... 30 kcal) berry could be seen more often in the pictures. Now, if desired, it can be eaten daily. And with great benefit - cranberries, as a very healthy food, have long been known as a miraculous means of maintaining health among the peoples living in the North. Of its most useful properties - the berry helps fight infections in the body, especially in the urinary tract, and prevents the formation of kidney stones.

Grape

The caloric content of berries (70 ... 80 kcal) is average. Eating grapes brings antioxidants and manganese to your body. Berries are a healthy food for weight loss, as they do not make you fat, they help the body process fatty foods.

healthy vegetables

Vegetables are credited with beneficial effects on the human body. They have enough calories, they are easily absorbed by the body, they have a lot of useful substances.

beans

These vegetables are real champions in terms of useful substances in food - especially in protein and amino acids, because they can even replace meat in the diet. Beans are rich in molybdenum, the value of which is in the ability to help the body cope with dangerous preservatives. Vegetables help lower cholesterol and sugar levels.

Eggplant

The usefulness of eggplant was talked about 4 thousand years ago in India, from where the vegetable "got" to our latitudes. There are few calories in it, but the vegetable is rich in fiber, sodium, iron, calcium, phosphorus, and sodium. Anthocyanin, an antioxidant found in eggplant, has a beneficial effect on the functioning of the brain. By consuming it, you will save yourself from possible dementia in age, from a stroke.

Carrot

This vegetable has long been known as a storehouse of carotene and is able to saturate your body with vitamin A. In addition, it contains almost all other vitamins and many trace elements. The latter are represented by iron, magnesium, potassium, calcium, manganese, iodine, phosphorus. There are minerals in carrots.

Cooking healthy food with carrots allows you to saturate the body with antioxidants, maintain a decent level of the immune system and metabolism. Thanks to this vegetable, toxins and toxins are quickly removed from the blood, the likelihood of eye damage with cataracts and glaucoma is reduced.

Onion

Most often, we eat onions, adding to some dishes. But he himself is very useful for the body - it contains vitamins (C, B, A), magnesium, fluorine, sulfur, iron. Once inside the body, it contributes to the destruction of both bacteria and viruses. Helps protect against infection during periods of infection.

Garlic

This vegetable is a natural antibiotic, an excellent disinfectant. Well sanitizes the oral cavity. Helps digestion, protects against gastritis, stomach ulcers.

healthy meat

This product helps people stay active. Therefore, it must be in their diet. Meat is divided into red and white.

Red meat: this includes pork, beef, lamb.

Pork is one of the most high-calorie (489 kcal) and fatty types of red meat. In order not to harm your health, it is better to stop when buying pork tenderloin and shoulder blades. It is better to refuse this meat altogether if you suffer from eczema (it is saturated with fatty acids). If you have high cholesterol or atherosclerosis, then pork fat is contraindicated for you.

Beef is high in iron. Therefore, it is useful to those who have observed Iron-deficiency anemia. It is worth buying meat "younger"; old beef is contraindicated for children, the elderly.

Lamb is poor in cholesterol, therefore it is more useful than other types of red meat. In addition, she is rich in fluorine, which has a beneficial effect on the pancreas. For children, for cooking the right and healthy food, it is better to buy the meat of young lambs.

White meat: this type of product is represented by rabbit, veal, poultry. It is, according to nutritionists, healthier than red meat, as it is dominated by unsaturated fatty acids that are beneficial to the body. From it prepare the most healthy meals, which is confirmed by statistics - people who eat mostly white meat are 10% less likely to suffer from diseases that affect the heart and blood vessels.

healthy eggs

Eggs are a product that many compatriots are used to. Partly because of its relatively lower price than meat. Mostly chicken and quail eggs are eaten.

Chicken eggs: sold in different sizes and colors. The latter is not a sign of differences in nutritional properties- they are the same in this characteristic.

The egg, which alone can be a healthy meal for every day, is represented by protein and yolk. In the first protein, only a tenth, the rest is water. In the second, there is a lot of cholesterol and fat. In the total mass of the egg, 56% protein, 32% yolk, 12% shell.

Vitamins in a chicken egg are represented by 12 types. It is especially distinguished by the content of choline - this amount is not found in any other product. Fats are represented by polyunsaturated and monounsaturated fatty acids, which do not cause obesity to the body.

Eating eggs, you can cheer up, overcome fatigue, normalize the functions of the liver, gallbladder. They will also help you not get sick with oncology, avoid cardiovascular problems. Eggs will also keep your nails, bones, hair.

Quail eggs are few, but healthier than chicken eggs and are considered by nutritionists to be a healthy diet food. They have more vitamins B and 2 times D and A and less cholesterol. They are completely safe in terms of causing allergic reactions.

Useful fish

This product is among the most revered and used on the planet. Its main value is in high-quality protein, which the body absorbs completely, without spending excessive energy. In addition to protein, fish is replete with vitamins D, A and E, iodine, iron, phosphorus, zinc, calcium and many other substances.

Of the fish, the sea fish is more useful. It is in it that all its advantages are concentrated, and there are more useful things than in a river or pond (artificially grown). According to the value and the presence of useful properties for eating, fish are arranged by specialists in the following sequence:
- salmon (popularly red fish): they are represented on the market by trout, salmon, chum salmon, pink salmon;
- cod: the group is represented by hake, pollock, cod, burbot, saffron cod, cod; but in general it is very numerous - up to a hundred species;
- perch: here it all comes down to zander and perch; the latter is better taken from the sea;
- cyprinids: contain well-known carp, carp, crucian carp;
- pike, which is especially valued for stuffing;
- herring - these are herrings and sardines revered by compatriots.

Healthy seafood

Some types of the product have been known to us for a long time, but most have become especially popular among compatriots relatively recently. Seafood is a simple and healthy food that allows a person to maintain their health. The most famous seafood is seaweed, scientifically called red algae. It has a lot of fiber; the plant is rich in zinc, vitamins and especially iodine.

Other healthy seafood include mussels, oysters, shrimp, squid.

healthy nuts

Nuts from the most satisfying foods healthy nutrition. They need a small handful to feel full. There are many various kinds nuts:
- Brazilian: it has a lot of calories and fat, so the daily dose of such nuts is several pieces;
- peanuts: the nut practically does not affect the deposition of fats, therefore it can be used without restrictions in quantity;
- pistachios: love for these nuts is known from our distant ancestors; they help fight cholesterol, make a person more cheerful, relieve fatigue from him;
- hazelnuts: the nut is similar to olive oil in terms of the amount of fats and nutrients, therefore we love confectioners;
- almonds: a delicious nut; it is bitter and not bitter; the first may be the dangerous presence of hydrocyanic acid in it; the second is very useful due to the high content of various minerals, vitamins;
- cedar: these are the seeds of cedar pines; in Siberia, they have long been used to treat many diseases;
- walnuts: this is the fattest of the nuts; exceeds the content of vitamins blackcurrant and citrus fruits fifty times.

Useful oil

Of the oils, the most useful are vegetable oils. They, unlike animal oils, are safe for health. They are made from different plants, after which the vegetable oils themselves are called. Of the most little-known oils to many, these are:
- camelina: make it from the seeds of the plant of the same name; taste close to sesame;
- pumpkin: oil is one of the most expensive, since very little is obtained from the seeds of one pumpkin; it is different in color when looking at it from above or from the side, into the light;
- sesame: made from sesame seeds, which are the oldest seasoning known;
- peanut: the most common of the vegetable oils used in many diets;
- mustard: better known to us as simple mustard;
- flaxseed: oil, which in terms of fatty acids surpasses even fish oil;
- cedar: oil containing more proteins than meat.

Healthy cereals and cereals

Kashi. All nutritionists talk about their benefits. They are considered the most useful food, useful products for the human body. However, the best ones are those made from natural grains, not sachets.

Kashi is one of the ideal breakfasts for any person. There are several reasons for this:
- cereals - the most convenient and affordable source of carbohydrates;
- cereals provide the body with energy and strength sufficient for its normal functioning.

Despite the benefits of all cereals, nutritionists distribute them in order of importance in this order:
- buckwheat: the main favorite in the line of cereals;
- oatmeal: common for breakfast in England, porridge has become a favorite among Russians;
- rice: this option is the best for any problems with the gastrointestinal tract;
- semolina: we get acquainted with it in early childhood; but you should not forget about it later;
- millet: porridge, which differs sharply from others in terms of some stiffness of the cereal; porridge that diversifies your menu.

Do not accustom yourself to monotony in the diet. The best option for the body is a different porridge every morning (lunch, dinner). It is preferable to buy cereals in ordinary, for example, paper, packaging. It certainly won't add any plastic or other material fumes to your food. It is paper that ensures both safety, and full usefulness, and safety of cereals.

Healthy dairy products

We are introduced to milk right from birth. This alone speaks of the usefulness of dairy products inherent in nature itself. They contain a lot of calcium, vitamins A, B12 and D, protein, potassium, niacin, iron, iodine, lactose, phosphorus. Thanks to them, dairy products:
- strengthen the bones of the skeleton, protect against the development of osteoporosis;
- strengthen immune defense, promote good vision, excellent skin condition;
- help the body to normally form body tissues, red blood cells;
- participate in the formation of the correct balance between blood pressure and the amount of fluid in the body;
- participate in the processes associated with the normal consumption of sugar, fatty acids;
- support the function of enzymes;
- affect the smooth functioning of the nervous system;
- reduces the risk of getting serious problems with the heart, blood vessels.

From a large list of dairy products, nutritionists advise pampering yourself more often: fermented baked milk, cream, ice cream, butter, cheese, kefir, yogurt, cottage cheese, sour cream, cheeses, processed cheeses. In this case, you should choose foods with less fat, take into account your needs and goals.

Recipes for delicious and healthy food

For men

Potency is one of the main problems of men's health. To be in shape, you can use, for example:
- stuffed cucumbers, in which minced meat is prepared from salmon and herring;
- rice salad with colorful vegetables;
- onion soup with croutons added;
- spaghetti served with seafood;
- hot chocolate.

For women

To be healthy, beautiful, cheerful, a woman needs to eat a variety of foods. It is best to treat yourself to: sea fish, olive oil, carrots, cabbage, legumes, linseed oil, water, milk, cheese, beets, oatmeal, dates, cranberries, sauerkraut, avocados, citrus fruits.

For pregnant

Carrying a baby is a huge responsibility! And in order for him to appear healthy, and the woman herself does not lose her health, one should, in honesty, follow some rules of nutrition. One of them is to eat only the “right” foods:
- healthy food during pregnancy - vegetables, fruits: carrots, sweet peppers, spinach, tomatoes, bananas, apples;
- cereals: brown rice, oatmeal;
- protein products: natural yogurt, hard cheese, sea ​​fish, eggs, lean meat, tofu.

For the body

There are many foods that are good for your body. The most useful are nuts, which, even in small quantities, can satisfy hunger and supply the necessary vitamins and substances.

Among fruits, apples have leadership. Despite the abundance of different, exotic representatives, they remain for us the best option for supplying the body with the necessary substances. In this list good option healthy foods are: avocados, bananas, apricots, kiwi, pomegranates.

Fish will be a good food for the body. Any, but the sea has some advantages over river underwater inhabitants. Well, it’s hard to imagine the most healthy food option without cereals. All cereals belong to lean, wholesome food, but the best are: buckwheat, rice, oatmeal, millet.

For the liver

This organ is not only amazing, but also very necessary in our body. It is the liver that guards our health and does not prevent toxic and harmful substances. But, working, and she suffers. But helping her recover, gaining her natural strength helps. Exactly what is “pleasant” to such an organ.

To make your liver feel good, eat fish and seafood more often. From meat, if you really want it, it is better to buy a turkey or chicken. The liver will be grateful to you if you pamper yourself with the most healthy food for it: dairy products, eggs, vegetables (especially cabbage), herbs, fruits, cereals. And when cooking, it is better to use vegetable oils.

For intestines, stomach

There are many products that do not cause intestinal problems. For example, he will be grateful to you for fruits, fruit salads seasoned with vegetable oil. Sour-milk products, a variety of cereals, fish dishes are good for its normal operation.

Proper nutrition

In order for food to be not only tasty and nutritious, but also healthy, you need to follow simple rules that will help you prepare true culinary masterpieces and at the same time preserve their beneficial properties for the body. One of the important components of a daily meal are vitamins, which tend to break down during cooking, which is why an experienced housewife should know how to preserve both taste and beneficial features one dish or another. So, fish, chicken and vegetables are best baked in the oven or cooked in a double boiler, rather than fried or boiled.

In addition, when frying the above products, the breakdown of useful trace elements and vitamins occurs under the influence of high temperatures, for example, the temperature of the oven sometimes reaches 250 degrees, which entails the formation of carcinogenic elements that are harmful to the body. Also, when frying, special attention should be paid to the choice of oil, because it is more preferable to choose vegetable oil that can better tolerate elevated temperatures. For example, olive oil is not recommended to be heated, otherwise it destroys polyphenols and vitamin E, which strengthen the work of the heart muscle.

Proper Diet

If you want to go on a diet, it is important to understand that the diet should be restrained in its quantities, but in no case exclude the intake of essential trace elements and vitamins into the body.

Spinach dip and pita chips

Cut pita into 12 equal parts, season with garam masala spice, drizzle with olive oil and sprinkle with sesame seeds. Dip pita bread in the prepared mixture and place on a baking sheet. Bake for twelve minutes until chips are golden brown.

The dip is prepared as follows: combine 100 g of spinach in a blender with a tablespoon of mayonnaise, cream and lemon juice; and also with two small onions and a bunch of fresh herbs.

Roasted Pepper Dip + Seed Tortilla

Mix two tablespoons of seeds with one egg white, salt and chili pepper. Dip pita bread into the prepared mixture and put it on a baking sheet. Dry for a quarter of an hour, and then break into several portioned pieces and serve.

For the dip, bake three bell peppers in the oven, then put them in a blender, add 50 g of Parmesan, 100 g of Feta, a handful of dried almonds, a tablespoon of vinegar and a clove of garlic, beat until smooth.

Spicy carrot dip + potato chips

Thinly slice three potatoes, arrange on a baking sheet and drizzle with olive oil. Put in the oven for a quarter of an hour.

To prepare a carrot dip, you need to stew carrots in vegetable oil for 20 minutes, and then place it in a blender, add a glass of Greek yogurt, a pinch of curry, a tablespoon of lemon juice and a teaspoon of cumin. Beat until smooth.

Warm salad with spinach and chicken sausages

Heat a frying pan over medium heat and put sausages on it, previously cut into slices, and fry them until golden brown, and then reduce the heat and add two cloves of crushed garlic and a quarter teaspoon of ground pepper. Stir and add a can of canned beans (preferably white) and a quarter cup of chopped dry tomatoes. Let it simmer for a couple of minutes over moderate heat, then add 50 g of chopped spinach and mix again. Constantly stirring, add another 100 g of spinach and turn off the heat. Divide among four plates in equal portions, drizzle with olive oil and sprinkle with rosemary. Serve warm to the table.

Sweet tofu with fried rice

Prepare one package of frozen vegetables and place them in a preheated skillet. Cook for four minutes and then add 1.5 cups of grated raw carrots and a cup of green beans, and simmer all over medium heat for another four minutes, so that the liquid from the pan has completely evaporated.

Cook rice according to instructions. To prepare tofu in a bowl, combine a tablespoon of soy sauce, honey and ginger, and cut 300 g of tofu into cubes. Combine the resulting sauce with cooked rice and stewed vegetables, and then cook for a minute over high heat. Then add tofu and a jar of chopped pineapples (without liquid), and after a minute turn off the heat. Drizzle with sesame oil when serving.

Toast with ham, egg and beans

Cook 400 g of frozen beans over high heat for 10 minutes, and then set the pan aside and add a teaspoon of vinegar, a quarter cup of chopped nuts and salt to the beans. Separately put slices of bread on a baking sheet and dry them in the oven for one minute. Remove from the oven and place two slices of ham and a slice of cheese on each slice, then place back in the oven to melt the cheese.

Separately, prepare the fried eggs from four eggs, place each on a half-finished sandwich and season with pesto sauce on top. Arrange on plates with cooked beans and serve warm.

Quesadilla with chicken and salad

To prepare the salad, combine five cups of arugula, the juice of half a lemon, a spoonful of olive oil, as well as salt and pepper to your preference.

To prepare the quesadillas, put 2 tortillas in a heated pan, top with chanti, 150 g of chicken, cheese pieces and then 2 more tortillas. Fry the tortillas on both sides, and then cut the finished quesadilla into four equal parts. Serve with salad.

Shrimps with fine orzo pasta

Boil 1.5 cups of fine pasta for 8 minutes. Preheat the pan, pour a tablespoon of olive oil into it, add 2 cloves of crushed garlic and cook for two minutes. Then pour in a quarter cup of wine and let it evaporate for a minute, add 300 g of small tomatoes, half a teaspoon of oregano and cook for another three minutes. Then add 250 g of shrimp, 16 large olives, and after a couple of minutes, pepper and add pasta. Divide among four bowls and top with feta cheese and chopped mint.

Such dishes are ideally combined with the concept of "", and also help to eliminate extra pounds by driving fat from the problem areas of your figure. In addition, thanks to this diet, the body receives all the necessary vitamins and minerals to continue its normal work.

Healthy foods