To live a long and healthy life, it is important not only to eat healthy foods but to combine them correctly. And the best type of food in this regard is the Mediterranean diet.

Mediterranean type of nutrition

Long-life has been a dream of people since time immemorial, but also important to live not just for a long time, but also in good physical and mental condition. Doctors are increasingly focusing not only on healthy food but also on the correct combination of it: the Mediterranean type of nutrition is recognized as the best in this regard. The results of a study by Italian scientists are published in the journal Nutrients.

Why Mediterranean diet so beneficial?

Doctors note that the Mediterranean diet is not a diet, but a model of a balanced, healthy diet. Nutritional research in recent decades has focused on food combination patterns rather than individual foods.

Various dietary patterns are associated with health benefits, but most of the evidence in the medical literature relates to traditional dietary habits and lifestyles in the Mediterranean region.

Scientists again analyzed the nutrition of residents (moreover, different groups of the population) of seven countries that adhere to the Mediterranean diet. And they noted that this type of nutrition is most useful in terms of prevention and treatment of age-related non-communicable diseases. Namely, diseases of the heart and blood vessels, metabolic disorders, that is, disorders in metabolic processes, age-related changes in the brain, depression, cancer, colds, and even fractures.

In addition, the Mediterranean diet is environmentally friendly: doctors call this type of nutrition an intangible world heritage of healthy living with respect for the environment.

What foods are included in the Mediterranean diet?

Most of the diet in such a diet is fruits, vegetables, vegetable fats, and proteins, and sweets and fatty meats are avoided.

Losing weight

With the Mediterranean diet, you can also lose weight, but slowly and without harm to health. The process of losing weight is slow, but without the feeling of hunger and stress: in addition, with this type of diet, it is also recommended to engage in feasible sports.

Menu of the inhabitants of the Mediterranean:

• seafood and non-fatty fish;
• chicken, turkey, lean beef, rabbit;
• dairy foods but only without additives (that is, unsweetened) and with a low percentage of fat;
• fast carbohydrates, that is, sugar, sweets, are replaced by slow ones: whole grain pasta, wholemeal bread;
• alcohol is also limited, except dry wine no more than a glass a day.

Picture Credit: Pexels

Both turkey and chicken are healthy meats that you can make part of your diet. In fact, experts recommend that you consume both to improve your overall health, regardless of your age.

These meats have a better reputation than red meat, which is associated with a higher risk of developing chronic diseases when we eat too much red meat. In addition, you should try to avoid industrially processed meat, as it may contain dangerous additives that affect metabolism.

Chicken meat

This meat is high in protein. Studies have shown that these nutrients are necessary to ensure proper muscle function. These substances are characterized by high biological value because they contain all essential amino acids and are quite easily digested.

In addition, chicken has a low-fat content. The content of lipids in it indeed consists of a rich species, but they do not pose any threat to health. From a scientific point of view, the consumption of saturated fatty acids has varied greatly in recent years, according to a study published in the journal Critical Reviews in Food Science and Nutrition.

On the other hand, we must not forget that chicken also contains many B vitamins. These trace elements are necessary for the body and play a key role in many metabolic reactions associated with energy production. For example, vitamin B12 is a substance that is fundamental to the prevention of anemia.

Turkey meat

Turkey meat also contains proteins with high biological value. The difference between these two types of meat in this regard is barely noticeable. The only thing is that, depending on the part of the animal you consume, the amount of protein you consume may vary.

However, there are significant differences in fat content. Turkey meat does not contain saturated lipids. In fact, the total amount of fat is lower than in chicken. Cholesterol levels are also noticeably lower.

Despite all this, there are no serious health consequences here. Saturated lipids are not considered harmful.

Finally, it is worth mentioning that turkey meat contains a higher level of calcium than chicken: almost three times more. These data are interesting for the diet to prevent skeletal diseases. There is evidence to suggest that regular calcium intake reduces the risk of developing osteoporosis later in life.

Cooking meat is an important factor

There are some things to keep in mind when cooking chicken or turkey. The first is that the best way to cook it is to grill, bake or boil in water. Thus, fatty acids are not subject to change, which ensures that they are healthy.

You should avoid frying these meats, as well as covering them with batter. In these situations, you can produce harmful and even toxic components, such as trans-lipids and acrylamide. Both substances can cause systemic inflammation and affect organs, tissues and cells.

On the other hand, the best way to eat meat is to accompany it with vegetables. In this way, you provide a sufficient source of trace elements and antioxidants.

If you also want to include carbohydrates in your diet, the best options are tubers, legumes, and rice. It is important to avoid pasta and bread as much as possible, as their high glycemic index can impair sugar metabolism in general.

Turkey and chicken: two healthy types of meat

Both turkey and chicken can be in a healthy diet. They should be eaten regularly because they are one of the sources of protein with the high biological value we need. It is also good to eat white meat instead of red.

In general, cooking methods will affect the result of these foods, but there are almost no significant differences between them. The best way to cook them is on the grill or in the oven, but you can also boil them. In this way, fatty acids will have health benefits.

Remember that a healthy diet is based on variety, so it is important to alternate these types of meat with other high-protein foods, such as eggs, fish, and dairy foods.

Picture Credit: Unsplash

Usually, when people are advised to add protein-rich foods to their diet, most people immediately think of red meat. In fact, there are a huge number of other foods that are also high in this essential element.

What are proteins?

To improve your understanding of the nature of proteins and their benefits to the body, you need to understand what proteins are and what foods contain them.

Proteins are groups of molecules made up of amino acids connected by peptide bonds.

Note, that each protein contains the following minerals:

• Nitrogen
• Oxygen
• Carbon
• Hydrogen
• Phosphorus

Even the very presence of all these substances in the human body testifies to their great importance. Remember that protein is part of most cells of the internal organs.

Moreover, proteins are actively involved in important biological processes.

The main functions of proteins

Since proteins are involved in almost all types of body activity, it can be argued that they are indispensable for human growth and development.

Also, proteins provide the process of transporting oxygen through the blood to the cells of the internal organs.

Proteins are one of the main components of essential enzymes, some hormones, and even antibodies, which are responsible for protecting the body from the negative effects of adverse external agents.

Protein-rich foods that should be in everyone’s diet

Given all the beneficial properties and benefits of protein, it is important to emphasize that protein-fortified foods must be present in the diet of everyone who cares about their own health.

One of the most effective ways to replenish protein stores in the body is the regular consumption of foods high in this substance. To this end, it is necessary to review the diet and take the basic principles of a balanced and healthy diet.

1. Nuts

Agree, nuts are quite a popular food due to their pleasant taste and aroma. Fortunately, these healthy treats are quite versatile, as their taste is unobtrusive and goes well with most dishes.

All varieties of nuts have countless benefits for the human body. Undoubtedly, nuts have incredible properties due to their high protein content.

Of course, each type of nut contains a different amount of protein, but the average amount of this essential substance is about 17 grams per hundred grams per serving of nuts. Here are the nuts that experts recommend eating regularly to improve your health:

• Cashews
• Almond
• Pistachios
• Peanut

It is important to remember that for the most effective results, it is better to eat nuts fresh without any impurities.

2. Artichokes

This vegetable is widely known in many countries not only for its powerful nutritional properties but also for its high protein content.

It differs from other products by its positive effect on the digestive process, because it is not only incredibly satisfying but also indispensable for accelerating the weight loss process. Note that for every 100g of artichoke there is about 3,3g of protein.

It is safe to say that this incredible vegetable is a must-have for anyone who cares about their figure and takes care of their health.

3. Broccoli

It’s time to forget about all the prejudices about the taste of broccoli because scientists have long proven that people who regularly eat this incredible vegetable, get incredible benefits from it.

One of the main reasons to include broccoli in your daily diet is the high protein content. Believe it or not, 100g of fresh broccoli contains about 11,1g of protein. That is why many people compare broccoli in its useful properties with red meat.

4. Fish

Of course, when it comes to the most useful and nutritious protein-enriched foods, you can not forget about fish. Fish and seafood are one of the most popular healthy foods in the world.

In fact, fish should definitely be in everyone’s diet, because it contains not only essential omega-3 fatty acids but also proteins in large quantities.

Also, a portion of fish weighing about 85 grams has as much as 27 grams of protein.

Picture Credit: Unsplash

We offer to make a delicious roulade of minced chicken with apples, mustard, and garlic. This autumn dish will captivate you with its amazing taste and aroma.

Ingredients:

• 450 g of minced chicken;
• 4 golden apples;
• 1 onion;
• 1 large egg;
• 1 slice of white bread;
• 1/4 cup milk;
• 1/2 bunch parsley;
• 1.5 tsp fennel seeds;
• 1 tbsp vegetable oil;
• 1/4 cup apple jam;
• 1 tbsp dijon mustard with grains;
• salt, pepper – to taste.

Cooking:

1. Peel the onion and chop finely. Chop the parsley. Beat the egg.
2. Preheat the oven to 230°C. In a food processor, grind bread, put in a bowl, pour milk.
3. Wash the apples. Cut 1 apple in half and grate one half on a large grater. Cut the remaining apple halves into slices, removing the core.
4. In a bowl with bread add minced chicken, onion, grated apple, egg, parsley, 1/2 tsp fennel seeds, salt, and pepper to taste. Mix thoroughly with your hands.
5. Divide the minced meat into 4 parts, form oval rolls, place on a baking sheet at a great distance from each other. Or make one big roll, just remember that it will take longer to bake.
6. Mix apple slices, 1 tsp fennel seeds, place on a baking sheet around the rolls.
7. Put the pan in the oven, bake for 10 minutes.
8. Mix apple jam with mustard. Remove the pan from the oven and grease the meat rolls with this glaze. Bake for another 10-15 minutes until a ruddy crust forms.

How to serve a dish

Place the rolls and baked apples on plates. As a side dish, if desired, you can serve boiled green beans.

Picture Credit: Unsplash

So that the board does not slide on the table

How to improve the taste of tomato sauce
If the tomato sauce is too acidic, sugar will help soften its taste. But in this case, the number of calories in the dish will increase significantly. If this is important to you, replace sugar with baking soda. Only half a teaspoon is enough for the excess acid to go away.

Take care of your nerves
Cooking will take place in a more relaxed atmosphere if you prepare all the ingredients necessary for the dish in advance. Believe me, this is much better than in a hurry to peel the garlic, which was supposed to be in the pan five minutes ago.

Dry meat
Before cooking meat or poultry in a pan, they must be thoroughly dried – for example, using a paper towel. Excess moisture prevents the formation of an appetizing crust, and the meat is more likely to be stewed than fried.

Give the meat a break
After removing the meat from the fire, do not rush to cut it into pieces. The steak needs to “rest”, otherwise all the juices will leak onto the cutting board, and the dish will turn out dry. Usually 5-7 minutes is enough.

Sauté nuts and spices
It may seem strange to you, but professional chefs always fry nuts and spices in a dry frying pan before adding to the dish. This is necessary in order to stretch the essential oils and enhance the taste and aroma of the product.

Cut desserts with a warm knife
Hold the knife in hot water for one minute, then wipe it dry quickly and start slicing the cheesecake or any other “sticky” dessert. The pieces are guaranteed to be neat.

Add acid
If something is missing from the dish, it is almost always acid. Add some wine, lemon or orange juice – we are sure that you will like the new taste.

The secret of juicy meat
Almost all restaurant meat is cooked in brine before cooking – and for quite a long time, from 4 to 12 hours. This trick helps to maximize the preservation of juices inside the product during its heat treatment – for turkey and chicken it is especially important. Add your favorite spices to the brine to give the meat a spicy taste and dye the skin in a darker shade.

How to keep greens fresh
To keep leafy vegetables and herbs fresh for several days, place them in a container after covering the bottom with paper towels. They absorb excess moisture and prevent quick spoilage of the product.

How to make the sauce glossy
To give a pleasant glossy shine, as well as a thick and rich texture to the sauce, professional chefs add a few slices of cold butter to the finished gravy. Just don’t let it boil! Just wait until the butter has melted, and immediately remove the sauce from the heat.

Do not wash the pan. Deglaze!
Whatever sticks to the bottom of the pan, do not rush to wash it off. Add quite a bit of wine or broth to get a delicious gravy that has gathered the taste of all the products cooked in the dishes.

Picture Credit: Vince Lee

If you were in Italy or at least watched Italian movies, you could not fail to notice that, despite the rather fat and caloric food, the Italians are quite slim. How then? Is it possible to eat flour (pizza, paste) and fat (ricotta, mozzarella, proshutto), while remaining slim? Yes But Italians have several tricks for this.

Hard varieties of wheat

Macaroni, which are the basis of Italian cuisine, are chosen with particular care. Typically they are made from hard wheat varieties: less calories than macaroni from refined varieties, are made up of complex carbohydrates and are saturated with fiber.

In addition, there is a lot of Italians in Italian pastes. It takes almost half of the dish, so that’s not what it turns out and flour.

Vegetables and salad

Italians eat a lot of vegetables and salad: radicco, lettuce, eggplant, zucchini, tomatoes. Vegetables occupy a solid place in the Mediterranean diet, which, thanks to fiber and vitamins, has a beneficial effect on the figure.

Protein diet

Italians eat a lot of meat and fish: steak, chicken or seafood necessarily form the basis of their lunch and dinner. And, as we know, protein is useful for the figure, because it helps us not overeat and promotes muscle growth.

Love what you eat

The Italians never feel ashamed of what they have eaten superfluous. They really love to cook (both men and women), treat each dish as a culinary masterpiece and respect what they eat. Positive attitude to food and respect for their eating habits hinder overeating.

Alcoholic culture

Alcohol is tightly tied to the Italians with food: wine helps to enhance and emphasize the taste of food, and digestive after a meal helps digestion.

More movement

No matter how much the Italian would eat, he would spend all the extra calories on the move. Dancing, walks, travel: you will rarely find even an elderly Italian who wants to sit in one place and not move. In this way, neither paste, nor pizza, nor fatty cheeses are afraid of life.

Picture Credit: ponce_photography

Many methods of weight loss have been taken to limit calorie intake. Such a principle is based on the fact that if the body receives less calories than it spends, then alternative sources of energy are used, namely, the fat layer. Modern dieticians have proved that fatty deposits in the body are formed due to excess carbohydrates. Because the carbohydrate diet allows for a minimum amount of carbohydrates, namely – 40 grams per day. In addition, it is carbohydrates that are the main source of energy, therefore, the less they will be in the diet, the faster the consumption of fats will be spent.

The main advantage of a carbohydrate diet – you do not need to torture yourself hunger, the menu you can make yourself, according to your wishes. The main thing, do not forget to drink a lot of water, not less than 2 liters per day. It should be noted that the liquid can be consumed 30 minutes before a meal or 2 hours after. Eat it many times a day, but in small portions. This leads to increased metabolism. Like any other diet, this technique has its own contraindications. First of all, for people suffering from diseases of the heart, blood vessels, stomach. It is also prohibited to use a diet during pregnancy or lactation. Do not forget that carbohydrate restriction has a heavy burden on the body, so before you start a diet, you should consult with your doctor.

Ration

During the non-carbohydrate diet, any quantity of fish, meat and seafood is allowed. The main thing is to ensure that they contain a minimum amount of fats. You can also eat eggs, cottage cheese and cheese. Necessary amount of carbohydrates is better to get from products of vegetable origin. From your diet, you should completely exclude flour products, pasta, sugar, honey, sweet yogurt, alcohol. It is also worth abandoning fruits that contain a lot of sugar – bananas, melons.

In order for you to better comply with the diet rules, we recommend that you start a personal diary feed. This way, it will be easier for you to follow a specific schedule, and you will always know what kind of dish you should cook today.

Menu

Traditionally, a non-carbohydrate diet has a duration of one week, during this time there will be some rebuilding in the body, and it will be easier for you to change your usual diet. Every day you need to eat at least 5-6 times. Each of them should be accompanied by the consumption of protein products (200-300 grams). For the best absorption of protein by the body, you need to eat raw vegetables that contain a large number of enzymes.

Approximate menu

Breakfast – one grapefruit + a glass of yogurt.
The second breakfast is boiled eggs + strong coffee.
Lunch – a portion of chicken breast (200 grams) + vegetable salad.
Under the evening – one grapefruit.
Dinner – boiled fish + a few vegetables.

Recommendations

Do not forget that the non-carbohydrate diet is among the very strict, so its duration should not exceed 10 days. Particular attention deserves the process of cooking. In some cases it is even allowed to use products rich in carbohydrates. For example, if you wanted something from flour, then just cook the cheesecakes on a special recipe. It is necessary to mix low-fat cottage cheese with bran, and to fry exclusively on olive oil. Ready meals acquire a specific taste.

It is not a secret that any restriction on nutrition causes certain alterations in the body, therefore it is necessary to make the correct exit from the diet. If you, immediately after a diet, start consuming all in a row, then the results obtained will not be delayed for a long time. Therefore, in the first two weeks of a carbohydrate diet, we recommend that you gradually increase the caloric intake of the diet. In addition, you can take advantage of the vegetarian diet – raw milk.

Picture Credit: RitaE

Before deciding which delicious recipes you will use when preparing the menu, you must clearly define the format of the event. Be sure to consider the number of children. Make a list – do not forget to include water, salt and bread.

Consider the basic requirement for food – food on the nature should be satisfying, because on the air you often want to have a snack. But delicious recipes for preparing salads, especially with mayonnaise and perishable products, are unacceptable for such an event. The food will be stored without a refrigerator and should not harm the health.

Vegetables and fruit wash at home. They are perfect for a snack in the fresh air. Simple recipes for vegetable salad will not take long.

When buying food, do not forget about juices and drinks. Using simple recipes, prepare sandwiches with smoked meats and cheese. They will be a good addition to the main meal. For many holidaymakers, the main dish on a picnic is a shish kebab. Recipes of meat preparation each one chooses to your taste – you can buy pork, mutton, poultry.

Meat and vegetables

Meat and vegetables are grilled. For this, it is convenient to use vegetable recipes on the grill – it is tasty and useful.

To your taste make a list of vegetable assortment. It can be zucchini, tomato, sweet pepper, eggplant, carrot, cucumber. Cut them into large slices, place in a bowl. Grind 3 cloves garlic, add 2 sprigs of basil and rosemary, 3 g spices for vegetables.

Squeeze out the lemon juice, pour 50 ml of oil, mix. Transfer the mixture into a bag, tightly tie, leave for an hour. Prepare the vegetables on the heated mesh for several minutes on each side. If the fire is strong, pour some coals with water. Place the finished vegetables for 15 to 20 minutes in a bowl, cover with a lid.

Prepare marinade from paprika, mustard, add thyme, cayenne pepper, rosemary, oregano. Chop the green onions, greens, garlic. In the prepared mixture squeeze out the juice of lemon, add olive oil.
Specific proportions for cooking do not – add the ingredients to your liking. Peel the cooled potatoes, place in a bag, pour the marinade, leave for an hour. Strain the potatoes on the skewers, roast on the coals until a ruddy crust is formed.

Greek salad at the stake

A good option for a picnic is a Greek salad. The main ingredients are oregano, feta, onion, tomatoes. On a picnic, you can cook onions and tomatoes on a fire, alternately stringing all the ingredients on a skewer.

Fruit salad

No less interesting is the variant of fruit salad. You can attract children to its preparation. To prepare an original snack, you need to alternately thread on skewers red and green grapes, olives and olives, other fruits.

Additional ingredients in different recipes can be added at your discretion. The main thing is that all the products are fresh and not perishable.

Image credit: suju

Meat is not only a nutritious, but also a useful product. To the use of meat, people came thousands of years ago. There is a theory according to which the use of meat has given a new impetus to the development of mankind. And recently vegetarianism has become a fashion, many people still remain convinced meat eaters.

Man is a carnivorous creature, although he eats mixed food. The protein we get from meat goes to building muscles, provides energy and vitality, that’s why you need to eat meat. Most of the meat is water. And only 20% are proteins. In addition, the meat contains mineral substances and fats. More fatty meat contains less protein. Amino acids contained in meat proteins are represented in meat in the ratios most suitable for humans. The organism is better absorbed by proteins of animal origin. They are faster and more fully digested.

This article describes how to prepare a steak at home in a frying pan. You also learn what steak is, popular steaks and what meat is used to make it.

Of course a steak cooked in a frying pan will not be as close to an ideal as the professionals on special kitchen utensils and grill. But in the art of cooking steaks with something and yes you need to start.

Steak is a quality cooked thick piece of meat cut from the carcass of an animal.

INGREDIENTS FOR STEAKS:

• Steak – a piece of meat
• Vegetable oil, it is desirable to take one that is intended for cooking at high temperatures
• Salt
• Pepper
• Spice

THICKNESS THICKNESS
Thickly sliced ​​steak creates an excellent crispy crust, while the meat is not over dried inside. With thin chunks, the steak is overcooked from the inside, when the crust just starts to brown. If you prefer a ruddy outside of a steak with a juicy, pink center, choose thick pieces of meat.

Image credit: RitaE

PREPARATION OF MEAT

Defrosting steak

It is best to defrost the meat in the main compartment of the refrigerator – the steak will be thawed about a day. If you need to defrost faster, you can put it in a vacuum package in cold water. Then in an hour the steak will be ready for cooking.

Defrosting the steak in the microwave is not recommended – even in the defrosting mode, the upper layers of meat begin to be prepared, while the middle is still cold. Then it will be difficult to achieve a uniform roast. Under no circumstances should meat be thawed in warm water or at room temperature.

Salute the steak in advance

Salt the steaks in advance and allow them to reach room temperature before frying. Salt at least 40 minutes before frying. If you salt the meat before cooking, this will give the opposite result: the moisture will come to the surface.

If you solite in advance, the process will go differently: salt draws moisture to the surface, where it settles in small puddles. Meanwhile, the salt softens the meat and breaks the protein. After a quick softening, the moisture, elongated with salt, begins to be absorbed back into the steak. So your steak turns out to be more tender and juicy.

Pepper

Roll the steak around the perimeter with medium pepper:

If there is no such pepper, then it is possible to pepper the meat from both sides (and not along the perimeter of the edge) with pepper from the mill.

It is worth considering that usually, when cooking a steak on the grill, do not recommend pepper meat before frying. Pepper can burn during frying and give a pungent taste.

When the steak is cooked in a frying pan, the pepper does not have time to burn.

Spice

Some say that steak will not spoil the steak, others – “a good steak does not need it”. Then again, do some experimentation and see how much you like.

Spices can be added before frying or during: 2 minutes before the end of frying.

If we add before frying, then salt and spices can be rubbed into the meat lightly patting and stroking your hand. Do this with both surfaces of meat.

If you add during the frying, then about 2 minutes before the end of cooking, add 2 tablespoons of butter to the pan, as well as your favorite herbs and flavors. Butter will fill the steak with a rich smell. Slightly tilt the frying pan and spoon evenly distribute the oil over the surface of the meat.

If you want to supplement your dish with herbs or aromatic seasonings – although a good steak does not need it – consider these options:

• Rosemary
• Lavender
• Thyme
• Sage
• Garlic

Butter

Vegetable oil increases the thermal conductivity of the steak and allows for more even distribution of heat. In addition, when frying on an iron or cast iron frying pan, it does not allow the steak to burn.

You can go in the following ways:

Lubricate the steak with a brush or whatever, and do not pour oil on the pan.
Pour on a well-heated frying pan 1-2 teaspoons of oil and when it starts to smoke put a piece of steak.
Use a multi-layer frying pan with ribs and non-stick coating and do not use oil – is considered the most desirable option at home.

HOW TO PREPARE A STEAK
Do NOT put the steak on a cold frying pan. The frying pan must be well heated.

Put a piece of steak in a frying pan and start frying without losing power.

Duration of steak roasting

The duration of steak roasting is 3-6 minutes on each side, depending on the thickness and the desired readiness.

How many times do I turn over

Food, which is often turned over, is cooked faster and more evenly.
On the other hand, meat does not have enough time to fry nicely, although it still emits enough flavors.
Try it yourself and see how your steaks work better. The cooking should satisfy your own preferences.

If we turn one time: then fry one side for 5 minutes and then the other side for 5 minutes

The total cooking time depends on the thickness of the piece of meat and the desired availability.

Steak ready

To accurately determine the timing of the steak, you can use a culinary thermometer. But if it is not there – it does not matter!

Image credit: TapisRouge

Steak’s recipe – how to cook: measure the temperature

A thermometer is the best choice if you are experimenting and want to achieve a steak with an ideal taste and consistency. An electronic thermometer should only pierce the surface a little and show the temperature.

To determine the temperature to cook a steak, consider this table:

120 ° F = Rare (with blood)
130 ° F = Medium rare
140 ° F = Medium
150 ° F = Medium well
160 ° F = Well done

After the meat is removed from the fire, you need to let it lie for 2-5 minutes (you can cover it with foil). During this time, all the juices will be evenly distributed throughout the piece.

Here are some simple dishes for dinner. But everything is individual here. Choose the dish that will satiate, so that after an hour after dinner you do not want to eat again.

Meat

Image credit:  DagnyWalter

Ideally, it’s either veal or chicken. Do not pork – it’s too fat. The meat should be boiled or baked. And to him, necessarily a little vegetables. Vegetables in combination with meat should be twice as much.

And the vegetables can be fresh, or baked, boiled or steamed. To them we must add a teaspoon of vegetable oil.

This is the perfect combination for a healthy dinner. Because the meat is rich in necessary for the restoration of the body with proteins. And vegetables – food fibers.

This dinner should be eaten 3-4 hours before bedtime.

Fish

Image credit: RitaE

For dinner, cook fish of white varieties, such as pollock, hake, pilengas, crucian carp, pike perch. But it’s better if the fish is marine. Because it contains zinc, calcium, iodine, salt, copper.

It can simply be salted, peppered, wrapped in foil and sent to the oven to bake. It is baked for 20 minutes. During this time, you can make a salad. We fill it with 1 teaspoon of vegetable oil.

Fish, too, must be eaten with vegetables. Vegetables any: tomatoes, cucumbers, radish, greens, cabbage. Only not root crops, that is: carrots, beets, pumpkin.

Eggs

Image credit: congerdesign

Eggs are the most digestible protein product. For dinner, the egg of poached or omelet is excellent. In the omelet you can add milk, green peas, asparagus, cauliflower, broccoli and greens.

The boiled egg is also good for dinner. It can be crumbled with cucumber, greens, season with soy sauce. Even vegetable oil is not needed. And you will get a wonderful salad.

Cottage cheese

The lightest dinner is cottage cheese 5% fat with yoghurt.

Even more tasty and satisfying, if you add vegetables to cottage cheese: greens, peppers, cucumber, baked aubergine, a teaspoon of vegetable oil, balsamic, salt-pepper. To this dish you can eat a bit of whole grain unleavened bread.

Vegetables

Image credit: JerzyGorecki

For dinner, vegetables always go to the load either with meat, or with fish, or with eggs or cottage cheese.

Vegetables are a necessary product for dinner. You just choose your favorite. The main thing is that they should not be root crops.