The main methods of treatment of overweight and obesity include adherence to a diet with an elevated content of fiber, vitamins and other biologically active components, restricting the use of carbohydrates, as well as physical exercises.
The dietary table number 8, recommended by obesity to persons, is aimed at the reduction of subcutaneous fatty fiber and improving metabolism. Note that this diet is shown in patients who have no concomitant diseases of the digestive organs, liver and cardiovascular system that require special power modes.
The total calorie of the diet is 1800-2000 kilocalories. The diet is designed for people leading a sedentary lifestyle, however, in combination with an increase in physical activity, this kind of nutrition allows you to lose weight for 2-2.5 kg.
The main emphasis in this diet is made to limit the consumption of sugar and products, its containing, powerful carbohydrates, animal fats, as well as products exciting appetite.
The maximum amount of salt is 5 grams per day, you can drink up to 1 liter of pure water. Butter is not prohibited, but limitedly portion - up to 15 g per day. Vegetable oils are added to the dishes. The consumption of flour products is limited to 150 g per day, but if the weight does not leave for a long time, the amount of bread and other flour products are reduced to 100 grams.
For cooking, you can use cooking, allowing, quenching, preparation for a couple, occasionally baking and roasting without adding fats.
There is no less than 5-6 times a day.
When compliance with the medical diet number 8 from the menu must be completely excluded:
Therapeutic diet number 8 allows many products, that is, the restrictions in the nutrition can not be called too complicated. In particular, you can:
Breakfast
Dinner
Dinner
Spinach protein omelet
Photo: shutterstock.com
Step 1. Spinach fry on cream oil.
Step 2.. Beat proteins with a pinch of salt, add milk and beat again.
Step 3.. Pour to a heated pan with spinach, stir.
Step 4.. Leave for a minute on high heat so that the omelet grabbed. Then the fire is reduced to medium and cover with a lid.
Step 5.. Before feeding to sprinkle with grated cheese.
Vegetarian soup
Photo: shutterstock.com
Step 1. Cabbage, tomatoes, onions, pepper and carrots wash, clean, finely cut.
Step 2.. Put vegetables in a saucepan, pour water, bring to a boil. Cook until carrot is ready.
Step 3.. For 10 min salute, pepper and add a bay leaf. Before feeding, add greens.
The vinaigrette
Photo: www.globallookpress.com.
Step 1. Swim screwed eggs. Boil until the cooler, potatoes and carrots.
Step 2.. All cool and cut into cubes.
Step 3.. Cut cubes salted cucumbers, drain the liquid.
Step 4.. Mix everything, fill with oil. You can add a naked greens.
Photo: Million Menu
Step 1. Head and fins to pour cold water to boil on average fire and cook on low heat for three hours. All the time to remove the foam.
Step 2.. An hour later to add carrots, onions, celery and parsley root to broth. Even after half an hour - put sliced \u200b\u200bpieces of fish. Cooking for another half an hour, then get fish, bones, as well as vegetables.
Step 3.. Choose from the soup set of meat and chop it finely. Fish is also cutting with beautiful pieces.
Step 4.. Share on the bottom of the dishes, where you will do the bay, decorate with pieces of boiled carrots, greens, bell pepper, lemon.
Step 5.. Broth strain 2-3 times. Enter the agar-agar into it. Pour fish broth with vegetables. Put in the refrigerator for 10 hours.
Beef Language with Green Beans
Photo: shutterstock.com
Step 1. Green beans large cut and boil in salted water for 4 minutes.
Step 2.. Boil beef tongue, better for a couple.
Step 3.. Serve tongue with mustard and side dish.
Peppers stuffed with seafood and vegetables
Photo: shutterstock.com
Step 1. People clear from seeds and fry in a pan from all sides in vegetable oil.
Step 2.. It is possible to cleanse the oil and carefully clean from the skin, you can under the jet of cold water.
Step 3.. Seafood defrost.
Step 4.. Vegetables clean and finely cut, carrot to lose.
Step 5.. Fry vegetables, separately fry seafood with crushed garlic slot.
Step 6.. Mix seafood and vegetables, add folded cheese, pepper.
Step 7.. Start the finished mass of peppers, bake them in the oven.
Olya Likchev
Beauty - like a gem: what it is easier, the more precious :)
Content
The problem of excess weight is equally relevant for different ages. People are accustomed to to love their problems of harmful calorie food, but the result has even more on self-esteem and health. Nutritionists recommend correctly eat, eat high-quality useful products, leave hard diets, explain what is to lose weight. Vegetables, greens and fruits "know how" simultaneously burn fat, remove the liquid from the body, activate the metabolism and improve the hormonal background.
Diet is associated with restrictions in products. The power mode is also regulated. Nutritionists categorically against rigid diets: the body suffers very much with the lack of necessary substances. Often kilograms who have left with the help of a strict diet are returned very quickly when moving after hunger on the familiar diet. It is necessary to strictly observe the measure, know what can eat when weakness, replacing with valuable products harmful calories. Very helping while diet strong sleep and long walks.
If you need to lose weight, it's time to forget about the evening or night raids on the refrigerator. After six o'clock in the evening, it is forbidden to eat hard cheeses, oily meat, cereals and bakery. In the day diet you need to remove products with high calorie (more than 150 kcal). If I really want, you can pamper yourself with sweets before noon. You should not lean on yogurts with fillers: In case of weight loss, they are not helpers, because they contain many carbohydrates. If you rinse a balanced nutrition with workouts, the result will show itself very quickly.
List of slimming products:
A frequent problem for losing weight becomes a desire to eat tightly in the evening, but it is a big mistake. For lunch, you can still afford to prepare a dish of potatoes. During dinner, it is better to refrain from calorie products. What is to lose weight quickly? The best option is light vegetables, greens, berries and unsweetened fruits, low-fat sour cream and olive oil are suitable for salad dressing. It is better not to use fats of animal origin, products that are delayed in the body for a long time.
With a diet, the body begins to plunge fat reserves, especially in the abdomen, from which it is difficult to quickly get rid of. To lose weight, you need to start with bringing the amount of water from water per day to 2-2.5 liters, then the metabolism is accelerated, and the weight reduction process is intensively. When there is a question that eat is a chocolate or an apple, choose a fruit, it is delicious and useful. Special attention should be paid to the size of the portions, it is no less important than the caloric content of the products.
List of prohibited products when slimming:
The discharge is considered a day when the total caloric content of eaten food is smaller than energy consumption (up to 900 calories). Such days provoke a shakement in the body so that he began to "burn" its stocks. It consists of one type of products (it may be kefir, apples, cottage cheese, sour cream, low-fat meat). Take into food on this day other dishes are prohibited. If you want to clean the body with a discharge day, it is worth 3 days before unloading to eat products with a fiber content, it will help to quickly improve the intestinal operation.
Proper nutrition is a lifestyle. PP helps to keep the weight and not recover, there is no risk of disruptions, as a person does not feel a sense of hunger. What is to lose weight? The underlying condition - the amount of energy consumed should coincide (when hesitation is less) with the body's energy consumption. It is important to consider calories, remove high-calorie products (sugar, baking, sweets). Large value is the mode of receiving food and power of nutrition. It is important to decide in advance that it is better to eat for dinner when weight loss to remove the temptation of the snack "wrong" products.
Principles of PP for weight loss:
The more in the product of fats and fast carbohydrates - the more calorie it will be. Food caloric content during weight loss directly determines the number of departed kilograms. What can you eat when diet? It is better to choose products with low and medium calorieness, but it is equally important to calculate the number of calories that "burns" your body. For example, with sedentary work, energy costs at the body is much less than in severe physical work. In addition, to calculate the main exchange (OO) of a person, you need growth, source, human age and the type of its physical exertion.
Daily need (kcal) formula:
The amount of calories required to maintain the current weight (obtained by the OO), multiply on the selected activity coefficient from the table.
Someone consists of pepsies and chips, and someone from vegetables, fruits, cereals and chicken. Look at your check after the store and appreciate what you are from? We have prepared for you a complete list of products for proper nutrition and weight loss, as well as dispel myths, because of which you do, you will never lose weight.
And let's dispel the myth number one. Proper nutrition is not for weight loss, but to normalize weight. Stop mocking over yourself with various diets, trying to lose weight by all possible methods, just become normal.
Just following these rules, you will have a chic result that will remain with you forever. All that is necessary for this, start acting gradually, without sharp movements, otherwise we immediately get the opposite result.
We have prepared for you a list of products for proper nutrition, divided into categories for your convenience. Also, we give a list of products with a low glycemic index, which contribute to weight loss as much as possible.
| Meat | Seafood and fish | Orekhi | Craises and legumes |
|
|
|
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| Vegetables | Fruits | Yagoda | Greens |
|
|
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Please note, we have allocated in different colors products that need to be used carefully.
Products that are dangerous for your health. They must be either replaced or limit their use. They carry the greatest harm to your health and body as a whole.
Of course, in our modern life, some of these products will be very difficult to exclude completely. But it is necessary to try to at least reduce their number in their diet.
How many proteins, fats and carbohydrates are necessary for our body In addition, our diet should consist of products useful for our organism, it is necessary to obtain the norm of proteins, fats and carbohydrates. Apart from vitamins and trace elements that are becoming less and less in modern products.
This is our base, protein our building material, without it our muscles will stop growing, and will begin to degrade. Products rich in protein must be necessarily in the daily menu. Products are rich in protein:
Products The most rich in animal protein and vegetable protein
For proper nutrition, complex carbohydrates are very important, because they are absorbed long, give a feeling of satiety and do not raise sharp blood sugar. Fast carbohydrates, our main enemies, they are the main perpetrators of our extra kilograms.
Useful carbohydrates include:
It would seem, we want to get rid of fat, why do we need them? But, there are useful fats:
Good fats down cholesterol and contain an important Omega-3 acid for us, omega-6, omega-9.
Very often forget about it, but it plays a huge role in proper nutrition. In addition, it is simply necessary for the formation of a regular chair. It has another beneficial property. The fiber collects all toxins and slags, accumulated during the work of the body and displays them.
Where is the most of the fiber:
As I understood, products for proper nutrition must be used comprehensively in their diet. It will not work so that they started there is one cabbage and that's it. In addition, it is not tasty. And really proper nutrition can be very tasty, not just useful.
The most important thing is to go to extremes. Yes, there are harmful foods in our diet and we will not leave this, but using our list, you will always know what products are helpful. Finally, you can forget about these depleting diets when you need one cabbage and carrot.
Top 30 most useful products for the body
Municipal budget school boarding school
Lesson: "How to eat"
Mikova Svetlana Vasilyevna
educator
Our classes unusual them can be called a health schoolIn these classes, you will learn about yourself, about the features of your bodyma and how to take care of your health so as not to hurt, grow strong and healthy, how to save vision and rumor, how to savethread healthy teeth, what and how it is necessary and much more, i.e.neta, how to get into the country of healthy
In this country there are many doctors who give health daily, disinterested and all without a choice, who are they? Now we are bondshiring.
Why do you go walk to the street, and not sit at home?"I need
fresh air "Here he is the first doctor
-
doctor Fresh Air.
And without any doctor, trees, bushes and we do not
would you live?(
Doctor Water)
Sun, air and water - our best friends.
Nature presented to people as many other doctors:doctors beautiful posture , One who is not friendly with such a doctorrami, walks in a slope, hunchbat, with a curve spine.
Three times a day, and sometimes we eat more. Food must behealthy.
Therefore, there is a doctorHealthy food.
May man awake on day and night workright?(No, you need a dream, rest. ANDdoctor rest signs how to do it right.
And there is one doctor, without which the light would not be mil, everything wouldwhether evil, harmful, itdr. Love.
Will we be friends with them?
They will help us get to the country of healthy.
Examination of words:
In the path - the road are going,
For health go!
Power - a prerequisite for human life
Repetition of health rules already known to children.
TO
sabolikin came to visit, he wants to teach you
how to get sick and not go to school:
speak bad words;
little move and watch a TV all day;
do not wash your arms before meals;
every day to go to doctors and invent sickness yourself, etc.
What do you think will fall in the country of healthycove? Why? What doctors do he forget what doctors?
(Doctor Water, Doctor Exercise, etc.)
Explore words
Early in the morning wake up
For yourself, smile people,
You are charged,
Divide, wipe away
Always fighting right
Dress carefully
To school boldly go.
Dance - charging "Every little baby ..."
Conversation on the topic:
We will continue our journey to the country of healthy and this
the day will get acquainted with another doctor - Dr. Health
pic food.
What do you think, why does a person use food products?
What feed animals?
Some of them eat only vegetable food and are called herbivores. Even a huge elephant eats grass and branches of the treevev. Other animals feed on meat. These are predators. And only N.which animals eat and meat, and vegetable food. As you can see, animals eat only what they use.
Health minute (begins words)
People from birth
Live without moving
Exercise "Mountain" (for posture)
Hands down down, align the back, do not tilt your head. Slowly raise hands up and clutch them in the castle above the head.Imagine that your body is like a mountain. One half of the mountain says:"Power in me!" And stretches up. Another says: "No, power in me!" andalso stretches up. " Not!" - They decided. - We are two halves of onemountains and strength in us both. " Missed both together, strongly - strongly.Slowly lower your hands and smile. Well done!
Continuation of the conversation
What does a person eat? What bodies help a person
so that he could eat? (Digestive organs. Figure)
Food gets into the mouth, wetted saliva in the mouth, we are chewing her memorybumi. Further on the esophage, it enters the stomach. It begins hereit is recycling. From the stomach enters the delicate intestine, it is finally digested with a bile and digestivejuices. Perevide food through the intestinal walls falls intoblood and comes to all organs.
Not all products that feeds people are useful for healthrova. Proper nutrition - health condition, incorrectleads to disease.
--
What, in your opinion, products are useful, and what
harmful. Why?
Continue the fairy tale:
"There was one fabulous king. He had a daughter. She is lovela only sweet. And I had trouble with her. "
What did trouble happen to the princess?
Can you advise the king as you can cure
princess?
What advice will you give?
Read more about proper nutrition Doctor will tell usHealthy food.
Doctor Healthy Food
To eat rightyou need to perform two conditions: moderation and variety.
- What does "moderation" mean?
Ancient people belong wise words. "We eat in orderto live, but do not live in order to eat. " Mind very harmbut, the stomach and the intestines do not have time to digest everything.
- What does "diversity" mean? w.
No product gives all nutrients that are notgo around to maintain good health. Some products yesbody energy to move, think good, do not get tired(honey, buckwheat, Hercules, raisins, oil.) Others help buildganism and make it stronger (cottage cheese, fish, meat, eggs, ophee.) And the third - fruits and vegetables - contain many vitamins and miuniral substances that help the body grow and developwinter (berries, greens, cabbage, carrots, bananas).
Explain how you understand the proverb:
"Vegetables - pantry health"
Come up with riddles about vegetables and fruits.
1 nuts in the ground, leaves on Earth. (Potatoes)
2. The green branch in the garden, and on it - red kids. (Tomatoes)
3. The marsh girl grows in the dungeon, and Spit on the street. (Carrot)
4. Grew the child, did not know the pellery, became an old man - one hundred pellery on it. (Cabbage)
Song "Antoshka"
Reading poem S. Mikhalkov "About a girl who badly drose. " Conversation in content.
Julia is bad eats
No one listens.
Eat the egg, jug!
I do not want a mamule!
Eat with a sausage sandwich.
Covering Julia Roth.
Supik?
Not.
- Cutlet?
Not.
Fun Yulechkin Lunch.
What's with you, Yulechka?
Nothing, Mamulo!
Make, granddaughter, sip,
Swamp another piece!
Raise us, yug!
I can not, babulechka!
Mom with grandmother in tears -
Melting Julia in front!
Appeared a children's doctor -
Gleb Sergeevich Pugach.
Watching strictly and angry:
No, Yuli appetite?
Just see that she,
Of course, it is not sick.
And I will tell you, the girl.
Everyone eaten; and beast and bird
From happing to kittens "
Everything in the world is wanted.
With a crunch horse chews oats.
The bone nibbles the yard dog.
Sparrow grain peely
Where only get.
In the morning I have breakfast elephant -
He loves fruit.
Brown bear licks honey.
Mink breakfers with mink.
Monkey eats banana.
Looking for acory boars.
Catching midge dexterous haircut.
Cheese and fat loves mouse.
I said goodbye to Yula doctor -
Gleb Sergeevich Pugach,
And said Loudly Julia:
- Feed me, Mom!
Game "Guessing"
Milk is such a familiar product. Do you know which
products can be made of milk? Let's play: Call the dairy product, your friend is another dairy product, etc. The name of the same product cannot be repeated twice. Won the one who remembers more than the names of dairy products.
And remember some products made from milk,you will help text on the board.
If the proceed milk is slightly able to warm up, it will allocate from itxia dense white bunch ...
If milk put in a hot oven and hold theretwo hours, it turns out ...
If you put the black oven, thenit turns out ...
It is interesting!
The word "Vitamin" came up with an American scientist, biochemistryCasimir Funk. He discovered that the substance ("amine") contained inthe shell of rice grain, vital. Connecting Latinthe word ("Vita") with "Amin", it turned out the word "vitamin" de6 -7 years have to eat 500 - 600 g of vegetables and fruits.
Doctor Healthy Food gives us advice :
Restrast from oily food.
Beware of very sharp and salted.
Sweets thousands, and the health is one.
Council Mama, Grandparents: When you cook food, throw it into it
a little bit of love, a little bit, a droplet of joy, Kuzocheck tenderness. These vitamins will give extraordinarythe taste of any food and bring health.
Vegetables and fruits - useful products.
Health Minute
Exercise "Trevy"
(for posture)
Standing or sitting at the table, put the legs together, feet pressedto the floor, hands are omitted, back straight.
Do calmly inhale and exhale, smoothly raise your hands up. Keep them with palms to each other, fingers together. Pull up with all the body. Pulling up, imagine a crepesome, strong tree. High, slim trunk stretches to the sun.The body, like a tree, is poured by force, cheerfulness, health.
Lower your hands and relax
Before you sit down, I will think that eat
The game "What destroys health, which strengthens"
Choose those products that eat in the country of healthy.
Healthy foods
Fish, kefir, Hercules, sunflower oil, carrots, onions, kapuhundred, apples, pears, etc.
Non-durable products
Chips, Pepsi, Fed, Fatty meat, Cakes, "Snickers", Shallowfreak candy, fat, etc.
X. Gold power rules.
Most importantly, do not overeat,
Eat at the same time a simple, freshly prepared
food that is easily absorbed and meets requiredstiles of the body.
Carefully chew food, do not rush to swallow.
Before taking food, make 5-6 breathing exerciseliving, mentally thanking everyone who took part in the creation of products from which food was cooked.
Song "Malinka in the forest will go"
The outcome of the lesson.
- What food love is in the country of healthy?
Many people believe that the causes of disease are heredity and bad ecology, stress and life situations. But almost no one guess that the external and internal state of the person largely depends on what he eats. Want - Treat this seriously, but you want - just do not pay attention to this phrase. But in any case, we will talk about how to eat right to be healthy.
Probably everyone knows and remember such an expression: "You are what you eat." You can eat a piece of roasted steak, but better prefer stewed meat. There will be more benefit from it. Now for those who have decided to bring their food to normal, several tips:
If you ask yourself a question how to learn how to eat right, to be healthy, it means that you realized that the person lives not to eat, but on the contrary, eats to live. But it is necessary to start with ordinary water. Most likely, you heard that at least two liters should be drunk on it. A sufficient amount of fluid makes it possible to live normally. In order not to forget to use "lifeless moisture", you need to develop a habit. Start with a simple: take the container, you can a bottle (half-liter). Pour water into it. You download a special program on your mobile phone or simply install the alarm clock to call every hour. Signal sounded - take out a container with liquid and make three throat. Even if you do not want to drink, drink anyway. This way is produced by "love" to drink water.
To be patient twenty-one, and then the hand itself will dyate behind the bottle.
Remember: tea, coffee, juices are not considered. Only clean water.
Wandering in search of a response to the question of how to eat right to be healthy, do not forget about this moment as the frequency of food intake. I have long been a dispute on the topic "Eat after eighteen hours or not?". We'll talk about this and many other things.
Is it possible to fall asleep if the stomach "asks" to eat? Unlikely. Of course, people who can silence him, but whether to do it? Best of all, if the last meal will be three hours before sleep. But this should not be a frying pan of fried potatoes or meat. You should not be limited to a piece of bread. Try to make dinner to be light, but balanced.
How do you need to eat right to be healthy, if you mean the frequency of food intake? Three times a day - it is not enough, especially for those who work. Be sure to be snacks every three hours. It is desirable that these were the products:
Another factor affects the power mode. This is age.
You are young, healthy, exchange processes proceed intensively. There are no overweight problems. These are positive moments. Negative can be attributed to: incorrect meals, night entertainment, alcohol and smoking. All this negatively affects the body, and it begins to hurt.
To the question, how to eat right, to be healthy at this age, you can answer like this:
We continue the conversation about how you need to eat right to be healthy aged twenty to thirty years.
Do not forget about fats. Most metabolic processes proceed only thanks to them. Vitamins will also not be assisted, and they participate in the structure of the cell membranes and the functioning of the gallbladder. Fat function - energy and protective. But it is not necessary to abuse this element. At the age of twenty to thirty years, there are twenty-five grams of saturated fats and eleven - polyunsaturated.
At this age, the body must be fully provided with minerals and vitamins. A sufficient number of them is the key to the uninterrupted work of the body in the future.
Give preference to products containing in sufficient magnesium, zinc, chrome, calcium, as well as vitamins of the B. Last group are much contained in vegetables and fruits. However, without balanced vitamin and mineral complexes it is impossible to do.
It's never late to start leading a healthy lifestyle. How to eat up to the age of thirty to forty years, so that health does not fail in the future?
In this period, exchange processes begin to slow down. Stresses, sitting, entrusted with liability for relatives and relatives, small physical activity, diet violation - everything makes itself felt. Overweight appears, health problems begin.
After thirty-five years, it is necessary to reduce caloric content. The body begins to spend less energy, the muscular mass is decreasing annually by one percent.
An important component of the menu should be protein, it is impossible to forget about it. The number of fats, especially animals, must be reduced. This applies to simple carbohydrates. The diet should include more fruits, vegetables, salads.
By forty-five years, many people appear chronic diseases. The menu should be compiled depending on them. One will have to limit the use of salt and spices, and the other is to abandon sugar.
Food should be fractional, portions - small.
At this age, the hormonal background is changing. The body begins to accumulate liquid. Extra calories quickly go into fat. Especially women during this period should give preference to healthy eating. How to eat right, let's talk now. The main rule of the menu is a limited amount of fats and carbohydrates. The diet should include: fish, dairy products, bean, spicy greens, garlic, vegetable oils.
For normal intestinal operation, include on the menu: yogurt, cheese, cheese, yogurt, cottage cheese, onions. Do not forget about such products like sauerkraut, homemade pickles, cooked without vinegar, uroin apples.
Pineapple, Papaya, Kiwi will help to fight fats. Filling salads, prefer lemon juice, apple vinegar.
Without multivitamins, you can not do.
A woman should deny itself in this age period. The ovaries are less producing estrogen, and it is known to protect against excess weight. It is advisable to abandon salt or reduce its amount, not to abuse bakery products. It is recommended to give preference to vegetables and fruits.
Now let's talk more about how to eat right. Menu Let's try to make up.
Tip - Schedule an approximate menu for a week. Remember that for breakfast there should be two third daily norm of carbohydrates, proteins - one third, fats - one fifth.
For lunch, no one forces to eat first, second and third. The main thing is that the products are combined. Dinner should be light, but satisfying. Dinner is preferably three hours before sleep.
In addition to the main meals, there must be snacks:
Do not forget to cook salads. There must be a lot of them. Every day you can come up with something new. Vegetables and fruits can be selected to choose from: vegetable oil, spicy dressing, sauce, natural yogurt. Specialists-nutritionists are offered an original scheme. All products for salads are divided into several groups. Combining products from these groups, you can eat delicious salads every day. That's about it and talk.
Thanks to the scheme proposed by nutritionists, salads every day will be on your desk, and for a whole week they will be diverse. This table will help you in making a menu.
Protein preducks | Crispy | Sweet or sour | Greens | Refueling (one or two teaspoons) |
Turkey or chicken cooked and chopped into small pieces | Terching carrots | Mango sliced \u200b\u200bby cubes | Fresh grass (parsley, dill, basil) | Short cheese |
Tuna or salmon. May be pickled or smoked | Bulgarian pepper | Sunflower seeds |
||
Eggplant baked, small piece | Salad or spinach leaves | |||
Broccoli, a little roasted | Onions red | Broccoli sprouts | Sesame seed |
|
Choke | Fresh chips | Canned corn | Solk avocado |
|
Green pea | Rye or wheat crackers | Grapefruit or Orange | ||
Canned beans or lentils | Raisin, pluma | |||
Cherry tomatoes |
Now you know how to eat right to be healthy. It remains only to follow these rules, gain the strength of the will. Remember, what you eat in youth can negatively affect your health in the future.
Do not immediately refuse a new lifestyle. In order to change your habits, you will need only twenty-one day. Try, and you will succeed.
