The doctor named the rules of nutrition for lack of time for cooking

The modern pace of life sometimes does not allow you to allocate enough time for cooking home-cooked meals. Elena Churakina, an endocrinologist at the Sberbank Health medical company, told Izvestia on September 4 about what proper nutrition is and how it can be organized even with a limited amount of time.

"It is important to maintain a daily balance of proteins, healthy fats and carbohydrates: protein—rich foods such as meat, fish, eggs, legumes should make up about 10-35% of the total food; healthy fats such as nuts, avocados, olive oil - about 20-35%; complex carbohydrates, for example, cereals and whole grains — approximately 45-65%. Various mobile applications can be used to calculate the ratio," she explained.

It is also necessary to include fiber in the diet — 25-30 g per day. It is worth noting that it is mainly found in vegetables, fruits and legumes. In addition, it is necessary to consume a sufficient amount of liquid — there are no strict standards, but you can focus on about 1.5–2 liters of water per day, including liquid from food. In addition, it is recommended to reduce the amount of salt to 5 grams per day, as well as minimize the consumption of harmful foods, such as fast food, sausages, confectionery — they should not exceed 10% of the total amount of food.

"The diversity of the diet is also important, as different types of foods help provide the body with certain vitamins and minerals. It is also useful to adhere to a regular diet, three main meals a day and one or two snacks are considered optimal," the specialist said.

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To start eating right every day, despite a busy schedule, you should prepare a menu for the coming week in advance and purchase the necessary products. Then you need to prepare the basis of future dishes — boil and freeze ingredients such as chickpeas, lentils, bulgur, chicken fillet, and turkey meatballs in separate containers.

You can also pre-bake and freeze vegetables, such as broccoli, zucchini, and bell peppers. In addition, in order to save time, it is acceptable to use some frozen products from the store, such as fruit and berry or vegetable mixes, fish fillets, peeled shrimp, as well as canned food - for example, tuna or salmon in its own juice, beans without additives.

Having pre-prepared ingredients, you can significantly save time on organizing proper nutrition. For example, a one—day menu might look like this: breakfast — long-boiled oatmeal porridge with nuts and fruits, which can be filled with water overnight in advance; lunch - canned tuna with bulgur and fresh vegetables; dinner — chicken fillet, baked vegetables, pasta. According to the expert, Greek yogurt with nuts and fruits or hummus with sliced carrot slices are suitable for healthy snacks during the day.

On September 1, nutritionist Galina Leonova gave advice on how to calculate calories correctly. To calculate the daily allowance, you can use the Harris–Benedict formula or online calculators. According to the expert, calorie reduction remains the safest way to lose weight, unlike severe starvation. At the same time, it is important to maintain a feeling of fullness and choose high-quality products.

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