The most satisfying foods for a diet. Hearty and delicious low calorie food

The ability of various foods to create a feeling of satiety

after their use is an important indicator that must be considered when developing your diet. In fairness, it must be said that the duration of this sensation is also very important. Since some foods, after a pronounced feeling of satiety, suddenly quickly bring a feeling of hunger even more than before they were consumed. This is often associated not only with the easily digestible carbohydrates that are part of their composition, but also with some types of psychotropic drugs (see section) that are currently widely used.

Detailed food satiety table

(in equal calorie servings)

Of course, all these scores are very relative and individual. But it is absolutely true that the satiety of foods does not depend on their calorie content. Basically, it depends on their biochemical effects on the human body. At the same time, products related to carbohydrate sources or protein sources differ greatly from each other in terms of saturation. There is also an indirect effect associated with the rate of absorption of food (the product's own rate of absorption during digestion and the effect on the rate of absorption of other products consumed with them).

It should also be remembered that special substances and spices can be introduced into the composition of some products, which do not accelerate satiety, but, on the contrary, whet the appetite. In this case, it happens that it is simply impossible to eat a product. A person in this situation is stopped only by severe discomfort in the stomach after consuming a clearly overestimated amount of the product or empty shelves in his refrigerator.

The differences in the properties of the products indicated in the table once again prove to us that you cannot build your diet based only on the calorie content of the products that are included in it. It is necessary to take into account all the properties of the product (including its saturation and absorption rate) so that nutrition brings satisfaction and allows the body to function normally.

We have studied the beneficial properties of foods known to mankind and selected the 50 most delicious and healthy. For example, ginger, eggs and beans, nutritionists advise to have on the table.

Vegetables and greens

Asparagus. It is valued for its low level of carbohydrates and calories, easy digestibility and a whole range of vitamins (K, B1, B2, B9, C, E, A, PP) and macro- and microelements (zinc, potassium, magnesium and iron).

Bell pepper. Or, as we still used to call it, bell pepper. Not only is it bright, crunchy, and slightly sweet, but it's also a great source of antioxidants and vitamin C.

Broccoli. These dark green florets are useful both fresh and frozen: they easily outperform many vegetables in terms of protein, fiber, and vitamins K and C.

Carrot. The main source of carotene, which is necessary for a person to grow cells and ensure a healthy condition of the skin, mucous membranes and eyes.

Cauliflower. Contains more protein and vitamin C than regular cabbage. Vitamins A, B, PP, calcium, potassium, phosphorus, iron and fiber have a positive effect on the intestinal microflora and are able to protect the gastrointestinal tract from the occurrence of ulcers and cancerous tumors.

Cucumbers. They are almost 95% water, making them one of the lowest calorie vegetables. They are low in fat, protein and carbohydrates. Despite this, cucumbers are high in vitamins and nutrients (especially potassium).

Oleg Iryshkin

We all know that vegetables need to be eaten daily, because they contain vitamins and fiber (such food is considered healthy). The downside is the quality of the products. For example, many vegetables accumulate pesticides and excess nitrates. Therefore, before use, it is better to remove the skin from tomatoes and cucumbers. The second "pitfall" is the wrong cooking time. For example, cereals should be cooked until "al dente", but many of them are digested, thereby destroying the chemical structure of the product.

Garlic. An indispensable vegetable in the fight against colds. When garlic cells are destroyed, allicin is formed - one of the strongest antioxidants, which has a bactericidal and fungicidal (destroys the fungus) effect.

Ginger. Ginger root has a complex composition with a large number of useful substances, including vitamins, minerals, essential amino acids, fatty acids, and essential oils. Ginger improves digestion and also has detoxifying and immune-boosting properties.

Anna Ivashkevich

The chemical composition of ginger root is unique: vitamins B, C, A, E, K, calcium, magnesium, sodium, phosphorus, iron, manganese, copper, selenium. It stimulates the digestive system and brain activity, perfectly fights inflammatory diseases and is even able to reduce toxicosis during pregnancy.

Curly cabbage (kale). This species undeservedly remains in the shade of broccoli, cauliflower and white cabbage. Grunkol, or cabbage-kale (as curly cabbage is also called), contains all the necessary amino acids, vitamins, omega-3 fatty acids and fiber. If these arguments are not enough for you, then just add that in terms of nutrient density, it has no equal among all green leafy vegetables.

Onion. Like garlic, it is primarily valued for its bactericidal and anti-inflammatory properties. It is rich in iron and potassium, which has a positive effect on the cardiovascular system, vitamins B and C, and many minerals. Onion retains almost all of its beneficial properties even after cooking.

Tomatoes. The eternal dispute about what a tomato is - a berry, a vegetable or a fruit, seems to have been decided in favor of the latter. Be that as it may, senor tomato contains not only vitamins A, B2, B6, E, K and various trace elements, but also a powerful antioxidant - lycoline, which has an anti-cancer effect.

Sweet potato. Sweet potatoes, despite the high level of glucose, are recommended for diabetics because they are able to stabilize blood sugar levels. Sweet potatoes contain no fat at all, and their proteins and carbohydrates are better absorbed than those of ordinary potatoes.

String beans. Unlike bean seeds, these green beans are not as rich in protein, but they contain many vitamins, folic acid, fiber, magnesium and potassium. Thanks to this, they improve digestion, can reduce blood sugar levels and the risk of heart attack.

Fruits and berries

Apples. A fruit that you can always take with you for a quick snack at any time, wherever you are. They are valued for their high content of fiber, vitamin C and antioxidants.

Avocado. They differ from other fruits in that they are 77% healthy fats. Despite this, they are not only tender and tasty, but also healthy: they contain potassium, fiber and vitamin C - available.

Bananas. Not only is it one of the world's most popular berries (yes, a banana is a berry, not a fruit) and a favorite post-workout meal, it's also the best source of potassium, as well as fiber and vitamin B6.

Blueberry. One of the most powerful sources of antioxidants of any food. And you probably know about the benefits of blueberries for vision since childhood.

oranges. All citrus fruits have long had a reputation as the main supplier of vitamin C to the body. In addition, like other fruits, oranges are rich in fiber and antioxidants.

Strawberry. Beneficial for the body is not only low in carbohydrates and calories, but also vitamin C, fiber and manganese.

cereals

Lentils. A very tasty and satisfying variety of legumes, one of the best sources of plant-based protein, vitamins and fiber.

Oleg Iryshkin

Lentil is an ancient crop. It is rich in plant proteins and complex carbohydrates that can keep you full for hours. Lentils are rich in vitamins: C, B₁, B₂, B₃, B6, B₁₂, as well as many minerals. Plus, lentils contain fiber, which improves bowel function and serves as food for beneficial microflora.

Beans. By the amount and digestibility of proteins, it can be compared with meat and fish. Due to the huge amount of vitamins, macro- and microelements, this product is recommended for dietary nutrition in case of heart failure and diseases of the kidneys, liver and gastrointestinal tract.

brown rice Thanks to minimal processing, brown rice contains more fiber, magnesium and vitamin B1 than regular rice. Doctors often refer to it as a dietary product and note a positive effect on blood sugar levels, blood pressure and the prevention of colon and pancreatic cancer.

Oats. This cereal, in addition to the numerous minerals and vitamins that make up its composition, is valued for its high level of fiber (over 30%) and beta-glucans, which reduce the level of "bad cholesterol".

Quinoa. It does not contain a single gram of gluten, only healthy fiber, magnesium and vegetable protein. Quinoa is an incredibly filling food that can be one of your best allies in your fight against extra pounds.

Nuts and seeds

Almond. These nuts are full of vitamin E, antioxidants, magnesium and fiber. Nutritionists claim that almonds help in the fight against excess weight and speed up metabolism.

Chia seeds. A favorite product of the ancient Aztecs, it has become popular with vegetarians in recent years. Chia seeds are incredibly nutritious and very healthy: 100 g of seeds contain 40 g of fiber and the required daily dose of magnesium, manganese, calcium and other nutrients.

Coconut. Coconut pulp is a source of not only fiber, but also medium fatty acids that will help you with weight loss.

Macadamia. Not the most popular nut in Russia, it differs from its counterparts in a high level of monounsaturated fats (the healthiest) and low levels of omega-6 fatty acids (not the most useful). It costs no more than hazelnuts and is sold in large supermarkets, you just need to carefully inspect the shelves.

Walnuts. Only 7 nuts a day (no more, they are very high in calories) can increase human immunity and reduce the risk of cardiovascular disease. They contain almost all the vitamins, minerals, organic acids and fiber necessary for the body.

Peanut. These beans (mistaken by many as nuts) are rich in antioxidants, nutrients, and can help shed a few extra pounds. The main thing - do not replace whole peanuts with peanut butter, otherwise everything will turn out exactly the opposite. Roasted peanuts, however, should not be carried away in any case.

Sweets, pastries and condiments

Dark chocolate. The sweetest item on our list contains half the daily requirement for iron, magnesium, manganese and antioxidants. Recommended for people with high blood pressure.

Oleg Iryshkin

The most useful dark chocolate with a high content of cocoa beans and a minimum sugar content. So, cocoa beans contain antioxidants that eliminate the harmful effects of free radicals. However, including chocolate in your diet, you need to know the measure and not consume this product in excess, beyond the calculated biological balance of food components and individual daily calorie content.

Anna Ivashkevich

The simpler the composition of dark chocolate, the better. Ideally, it should contain cocoa liquor, cocoa butter and powdered sugar. The percentage of dark chocolate depends on the amount of grated cocoa, for example, 99% is the largest amount of cocoa. Such a product is rich in potassium, magnesium, phosphorus and contains a small amount of vitamins B and E. Its use helps stabilize cholesterol levels and improves mood (due to a decrease in cortisol production). The average daily portion of dark chocolate should not exceed 25 grams.

Multigrain bread. Western nutritionists advise eating bread made from sprouted wheat grains with the addition of legumes. It will be problematic to find it in our stores, so we offer ordinary multi-grain bread as an alternative.

Homebaked bread. If you want to eat healthy bread, you have to cook it yourself. But in homemade bread there will definitely not be gluten, and the amount of carbohydrates will not be as high as in regular bread.

Apple vinegar. It is indispensable not only when preparing a salad, but also when dieting: apple cider vinegar dulls the appetite and makes you feel full for much longer. It will also help lower blood sugar levels.

Olive oil. The healthiest oil in the world contains powerful antioxidants that can boost the immune system and lower blood pressure and cholesterol levels.

Coconut oil. Like coconut pulp, the oil consists of medium fatty acids (90%), which will help to cope with extra pounds. And recent studies have confirmed that it can improve the condition of people suffering from Alzheimer's disease.

Dairy products and meat

Cheese. One slice of cheese contains as much calcium, phosphorus, vitamin B12 and other minerals and amino acids as a whole glass of milk, and it has even more protein than meat or fish.

Yogurt. The fermented milk product retains all the positive properties of ordinary milk, and due to the content of beneficial bacteria, it also improves digestion.

Butter. Natural farm butter contains not only essential saturated fatty acids for our body, but also many nutrients and vitamins A and K2.

Whole milk. One of the best sources of calcium, vitamins, minerals, animal protein and healthy fats - my mother told us about this. True, in other words.

Salmon. This oily red fish is rich in protein, vitamin D and omega-3 fatty acids, which are essential for improving memory and the proper functioning and nutrition of the human brain.

Sardines. Small but very useful marine fish that can give the body 2 times more calories than white fish. In addition, they contain a large amount of phosphorus, potassium, calcium, magnesium and other minerals and a complex of vitamins A, D and B. Unsaturated fats from sardines are considered more beneficial than saturated fats of animal origin.

Shellfish. Mussels, snails and oysters occupy one of the first places among all products in terms of the amount of nutrients. These dietary seafood with easily digestible protein can completely replace meat in the human diet. But yes, it's expensive. And oysters are generally decent almost nowhere to be found - except perhaps on Sakhalin and in Vladivostok.

Shrimps. This seafood delicacy is very low in fat and calories, but high in healthy protein, protein and omega-3 fatty acids. In addition, they have a whole range of nutrients, including selenium, potassium, zinc, calcium and vitamin B12.

Trout. An interesting fact that says a lot about this fish: it lives only in clean water. According to the content of nutrients, trout can be compared with salmon: a lot of vitamins A, D, B, E and omega-3 fatty acids.

Tuna. In terms of protein content (more than 22%), it easily outperforms all other fish and can be compared with caviar of some commercial species. Vitamins of groups B, A, E, PP, two dozen micro and macro elements and omega-3 fatty acids improve the functioning of the eyes and brain and reduce the risk of cardiovascular diseases by 2 times.

Satisfying and low-calorie foods nutrition must be included in the daily menu for those people who decide to take the path of losing weight, leading to strengthening the body and improving the figure. It has been established that the food that a person consumes has a direct impact on the energy level of his body.

Therefore, the decrease and increase in vitality and energy depends entirely on the food consumed and their caloric content. It is important to know that there is a whole range of food products that can have a positive effect on the state of the body, increase a person’s energy and not add a single extra kilogram. In the presented article, we will talk in more detail about what affects the caloric content of food consumed, what are non-calorie and low-calorie foods, and also consider lists of low-calorie plant, animal and dairy foods.

The most important criterion that determines the level of calorie content of food is the concentration of fats. Low-calorie food should contain in its composition a reduced concentration of fatty components, since when they are digested, the release of calories increases several times, and when carbohydrate and protein compounds are broken down, the number of calories released decreases. It is important to remember that the composition of dietary foods should contain the optimal amount of vegetable fiber and carbohydrate compounds.

Easily digestible carbohydrate compounds enable the human body to easily cope with the calories produced from fat components. And a sufficient level of consumption of vegetable fiber will ensure a long state of satiety of the body, since the processes of its assimilation require a long period of time. And the last most important criterion that affects the level of caloric content of products is the content of water, which contains no calories at all. Therefore, the greater the water content of a product, the lower its caloric content will be.

List of low calorie plant foods

Fiber is the fibrous structure of vegetation, which helps to reduce the concentration of bad cholesterol in the blood and slows down the breakdown of carbohydrates in the human body.

Please note: that the lowest-calorie food is plant food, in the form of greens, tea, fruit, berry and vegetable crops, which contain a huge amount of mineral components, vitamin complexes and dietary fiber.

But vegetable crops still occupy the leading position in the list of low-calorie foods. One of the most striking examples is broccoli, which contains only 33 kilocalories per 100 grams, but at the same time has great benefits for the human body. It contains a high concentration of proteins, calcium and magnesium. In addition, if you use broccoli for effective weight loss, then in addition to the necessary benefits, this product helps prevent the occurrence of oncology. It is recommended to eat broccoli raw or boiled, but when boiling, it is not recommended to digest this variety of cabbage in order to prevent the loss of nutrients.

Carrots are a rich source of beneficial carotenoids and contain 35 kilocalories per 100 grams of product. Promotes antioxidant effects on the body, improves immunity, improves the quality of vision and normalizes intestinal motility. Another interesting vegetable is the artichoke, which contains 40 kilocalories per 100 grams. Its useful properties are the content of potassium, magnesium, iron, calcium, enzymes and sugars, which allows you to control the concentration of sugar in the blood and strengthen all organ systems.

Table of the lowest calorie foods

In addition to the vegetables presented, there is also a list of dietary products that will be useful for weight loss.

Consider them using the following table as an example:

Fruit crops contain fructose, but despite this, they are also among the low-calorie foods. To get the maximum benefit from fruits when losing weight, it is recommended to consume them in the morning in small portions. One hundred grams of grapefruit can contain about 34 kilocalories. This fruit is one of the most important helpers for losing weight people, as it helps to interrupt hunger and reduce appetite.

Interesting! It has been established that only a quarter of a grapefruit contributes to the burning of 750-800 kcal.

Pineapple in 100 gr. contains 46-48 kilocalories and helps to reduce blood pressure, restore the working capacity of the digestive organs and remove toxins and toxic substances from the body. Burns calories with the same efficiency as papaya.

100 grams of papaya contains 43 kilocalories. It contains a high concentration of enzyme compounds that help the body quickly absorb proteins and burn fat components. To get the most out of this fruit, you should eat papaya with your main meal, as its action in the digestive tract is short-lived.

Consider other fruit and berry crops that will also be useful in losing weight using the following table as an example:

List of low calorie meat products

It is good to eat plant foods with intensive weight loss, but it is not recommended to completely exclude meat from your diet, since with a prolonged absence of meat products in the diet of a losing weight person, it is fraught with exhaustion. This is due to the fact that plant foods do not contain those beneficial components for the human body that are found in meat.

The proteins that make up meat are involved in the structure of muscle fibers, due to which a person’s motor activity increases, which contributes to greater calorie burning during the diet. When losing weight, preference should be given to rabbit meat, beef, white poultry meat and veal, as these are the most low-calorie and at the same time satisfying foods. The calorie content of meat ingredients is shown below:

List of low calorie dairy products

Dairy products for weight loss should also be included in the diet, since, like plant foods, they help increase the rate of fat burning, thanks to caltrocil, produced with the help of calcium, which is part of most dairy ingredients.

The composition of milk contains lactose, minerals, protein, vitamins and components that ensure the dissolution of fats. Let's take a look at the most popular low-calorie, high-calorie dairy products using the following table as an example:

Top foods with the lowest calorie content

In addition to nutritious low-calorie foods, there are ingredients with very low and zero calories. For example, greens can contain from 0 to 50 kcal. Therefore, it is recommended to use it in the process of preparing a variety of dishes, in the form of salads and cocktails, as well as as a decoration for the first or second. Greens are recommended to be used fresh, as it contains phytonutrients, vitamin complexes and microelement complexes. So, for example, asparagus and pumpkin, in which 20 kcal, contribute to the removal of excess fluid. The composition of asparagus contains amino acids, due to which it has a diuretic and detoxifying effect. For weight loss from 5 kg, it is recommended to eat up to half a kilogram of these products every month.

Salad in 100 grams contains 15 kilocalories and a huge amount of useful components and vitamin complexes, which is very important when losing weight. Helps to increase the immune defense system and helps to regulate the circulatory system. Contains 100 gr. garlic contains 4 kcal, in addition, it has a powerful bactericidal and antioxidant effect and prevents the development of oncology and pathologies of the cardiovascular system. Green and black tea do not contain any calories at all, but at the same time it is a powerful antioxidant substance. Reduces the risk of heart attack and has a preventive effect against the development of oncology. Consider another small list of low-calorie foods:

From the listed list of all low-calorie ingredients, you can make up a whole varied and nutritious diet that will help each person lose weight as efficiently as possible, restore the immune defense system and prevent the development of serious pathologies.

Many people equate a healthy diet with a low-calorie diet. A huge number of pictures and sites on the Internet dedicated to a healthy lifestyle give us a clear idea of ​​​​what healthy food is:

Healthy food is a plate with three leaves of lettuce, a cherry tomato cut into quarters and a small piece of steamed salmon; the whole dish is sprinkled with some kind of seeds, next to it lies a green apple wrapped in a centimeter tape.

This picture is so firmly stuck in our subconscious that when the question arises of switching to a healthy diet, it pops up before our eyes, and our entire body begins to protest against going on a starvation diet.

The crisis, ever-increasing prices, lack of confidence in the future evokes in us a genetic memory that says clearly and distinctly: we need to stock up. The presence of such a memory has long been scientifically confirmed - memories and experiences are transmitted from the brain to the genome, which allows them to be passed on to the next generations.

The experience of our ancestors over the past 100 years speaks in us, and if we can realize that we don’t have to store boxes of stew and pasta, our body is still trying to protect itself in case of hunger.

Healthy nutrition is nutrition that ensures the growth, normal development and vital activity of a person. Such nutrition contributes to health promotion, prevention of many diseases, including maintaining a normal weight.

There is an opinion that a healthy diet is expensive. And yes, if you go to the healthy food section of a supermarket, then you can actually lose your appetite from the prices for it.

But the truth is that a normal rational healthy diet can be organized with a minimal budget. By eliminating expensive sausages, juices, carbonated drinks, a large number of confectionery products, it will also be possible to save on it.

Below are the Top 20 cheapest and healthiest products for the winter season.

1. Yogurt and kefir

We carefully read the label, where we are looking for the word "yogurt". According to GOST R 51331-99, a product that has undergone thermization cannot be called “yogurt”. One gram of yogurt should contain at least 10 million "live" cells of lactic bacteria, for which we appreciate this very yogurt. If the package says “yoghurt product”, “based on yogurt”, “yogurt” or other than the name “Sunshine”, the name of the product itself is generally modestly hushed up - this is not our option. And in general, the fewer ingredients in yogurt and kefir, the better. The ideal option is milk and sourdough.

We remember that inexpensive yogurt and kefir in nondescript packaging are no less useful than the most expensive product in a stylish small glass jar that costs about a box of plain kefir.

2. Apples

There is an English proverb “an apple a day keeps the doctor away” (who eats an apple a day, doctors don’t have it). Indeed, apples help maintain health, as well as some additional change in the wallet. Apples are rich in vitamin C and contain both insoluble and soluble fiber. They can be added to a variety of dishes if you don't like to just nibble on them. And of course, it is better to buy local apples, even if they are not as beautiful and shiny as imported ones.

3. Bananas

The cheapest of exotic fruits is valued primarily for its high content of potassium, which supports the work of the heart. In addition, there is a lot of vitamin C in bananas. Eating bananas will help get rid of heartburn, depression, regulate bowel function, reduce the risk of diabetes, osteoporosis, and kidney cancer. And banana has a fairly high calorie content and can be a satisfying snack.

4. Carrot

This inexpensive vegetable is high in pectin, which stimulates digestion and the growth of beneficial microflora, and is also known as a major source of beta-carotene. It's good to know that the beta-carotene from carrots (and other vegetables) is best absorbed when cooked, and is also eaten along with some fat.

5. Beets

The red color of the beets is given by betaine (lat. beta - beets). Betaine reduces the level of a toxic amino acid (homocysteine) that causes diseases of the cardiovascular system. Beetroot retains its beneficial properties both raw and boiled. During storage, all the beneficial properties of beets are preserved for a long time. Beetroot contains a lot of iron, of all plant foods, beetroot is in second place after garlic in terms of iron content. And in terms of iodine content, only sea kale is ahead of beets.

6. Chicken

Now we are talking about chicken breasts, not fried fatty chicken legs.
Chicken fillet is the cheapest source of high-quality protein, the main part of which is amino acids. It also contains phosphorus, vitamins H, groups PP, B, magnesium, sulfur, chromium, zinc, cobalt.

7. Olive oil

Now many people will be indignant and say that olive oil cannot be attributed to cheap products. But if you compare the benefits of olive oil and its cost, it turns out that its price is quite lifting. And if you forgo a half-pack of mayonnaise every day in favor of two teaspoons of olive oil, then the health and figure benefits will be simply indescribable.

One teaspoon of oil is enough to dress one serving of salad.

8. Onion

Onions contain a significant amount of vitamins C, A, B1, B2, PP and inulin, which stimulates the growth of beneficial microflora in the human body. In addition, phytoncides were found in the bulbs, which inhibit the growth of pathogenic microorganisms. Regular consumption of onions reduces cholesterol synthesis. Many consider onions to be a spice-aromatic plant that is added to dishes in minimal quantities, but full-fledged onion-based dishes can be tasty and healthy. Only people with acute diseases of the digestive system and kidneys should not abuse onions.

9. Rice

The benefits of rice mainly depend on the way it is processed. Polished white rice - contains very few nutrients. The "average" option is steamed rice, which has a light brown tint, it retains the bulk of useful substances. The most useful is unpolished or brown (brown) rice. It is cleaned only from the top husk, leaving all the bran and nutrients. Unpolished rice contains on average 3-3.5 times more protein than white rice, and 12 times more fiber (1.6 g to 0.37 g), thanks to which it perfectly cleanses the body.

10. Eggs

The egg contains many nutrients and consists of a complete set of easily digestible proteins. It is a source of beneficial folic acid, biotin and choline. Selenium, which is part of this product, has powerful antioxidant properties. When eating just one egg a day, you get up to 15% of the daily protein requirement, and the amino acids contained in the egg are actively working to build new tissues of the human body.

11. Dark chocolate

As we already wrote, a healthy diet does not mean a limited diet without the ability to afford sweets.

Dark chocolate differs from all other types of chocolate in the absence of milk among the components and the high content of cocoa beans - at least 70%. Dark chocolate contains a sufficient amount of essential oils that prevent cholesterol deposits on the walls of blood vessels, which prevent the appearance of atherosclerosis. Bitter chocolate helps to increase the tone of the body. The alkaloids caffeine and theobromine have a stimulating effect, so if you are not in a good mood, eat dark chocolate and you will definitely have it.

12. Peas and beans

Cultures of the legume family are unique: healthy, tasty, nutritious, rich in fiber, vitamins (A and B groups), flavonoids, iron, calcium, carbohydrates, folic acid. They are high in protein, fat and starch. In terms of protein content, legumes are close to meat, so they can be replaced for vegetarians. The protein of legumes in its chemical composition is close to the animal, but much easier to digest by the human body.

13. Offal

Offal is the liver, kidneys, heart, etc. - everything that is in the carcass except muscle tissue (meat). It doesn't sound very appetizing, but it's really cheap. The most expensive and easy-to-cook offal is the liver. Separately, chicken offal can be distinguished - hearts, ventricles and liver. You can find millions of recipes on the Internet on how to cook them.

14. Seaweed (kelp)

Pretty cheap product, which few people pay attention to. But in vain. The content of a large number of important minerals, vitamins and trace elements makes kelp an almost invaluable product, especially for regions remote from the sea, where there is a shortage of them. One of the most valuable components is iodine, but it also contains sulfur, zinc, bromine, magnesium salts, and iron.

15. Low fat cottage cheese (up to 5%)

Whole branches are devoted to cottage cheese and recipes from it on bodybuilder forums. The ideal product is low fat, high protein.

Cottage cheese surpasses all dairy products in terms of protein content and the degree of its absorption. Proteins in the composition of cottage cheese are easily broken down into amino acids: tryptophan, methionine, choline and others necessary for the human body. Cottage cheese is recommended for children, the elderly and patients recovering from illness, precisely because of its easy absorption.

16. Whole grains (barley, oats, buckwheat)

Groats are crushed or whole grains of mainly cereal crops. Whole grain cereals (barley, oats, buckwheat, millet) are of particular value. The benefits of each type of cereal can be written in a separate article. But what is important to keep in mind is that it is whole grains that should be the daily source of carbohydrates, and not white bread and cakes at all.

Usually on the shelves of supermarkets at eye level there are bright colorful packages, when you look at the prices of which you lose the desire to buy them. We advise you to look at the lower shelves - it is there that the necessary nondescript kilogram packages will lie.

17. Herring

Not a single article about a healthy diet is complete without mentioning salmon fish: salmon, trout, as a source of Omega-3 polyunsaturated fatty acids. Red fish is healthy and tasty, but you can't put it in a crisis basket.

And by the way, simple slightly salted herring is in no way inferior to expensive varieties of fish in terms of fatty acid content. Here you can also mention fish trifles like capelin and sprat. The main thing about these fish is that they can be eaten with bones. And this means: to use calcium and phosphorus in the optimal combination, so necessary to maintain good condition of bones and teeth.

18. Cabbage

By the amount of vitamin C, it overtakes oranges, and there is more calcium in it than in milk. Cabbage stimulates the production of red blood cells, promotes tissue rejuvenation, activates metabolism, regulates fat metabolism, lowers blood cholesterol, improves immunity and strengthens the heart muscle. Cabbage retains its useful vitamins that our body needs even when pickled. The nutritional value and benefits of sauerkraut are due to the high content of lactic acid, mineral salts and vitamins.

19. Radish

For some reason, the undeservedly forgotten radish can rarely be found on the shelves of expensive supermarkets, but it is in abundance in collective farm markets.

The radish contains such minerals, necessary for the person, as potassium, phosphorus, sodium, iron. Therefore, radish is useful for reduced immunity, as well as high blood pressure.

Radish is rich in B vitamins and nicotinic acid (vitamin PP), so its use is useful for diseases of the nervous system. In addition, it normalizes protein metabolism.

20. Rye bread

The average caloric content of rye bread prepared according to the classic recipe is 174 kcal, which are contained in 100 grams of the product. The benefits of rye bread become obvious just by looking at the vitamin and mineral composition of the product. Rye bread contains the vast majority of useful compounds from the so-called vitamin alphabet.

The composition of rye bread contains vitamins A, B, E, H, as well as PP. In addition, the benefits of rye bread lies in the content in the product of such natural compounds as choline, zinc, iodine, manganese, fluorine, molybdenum, iron, potassium, sulfur, magnesium, calcium and others. It is interesting that the biological usefulness of the chemical composition of rye bread is much higher than that of the wheat version of the bakery product.

Meat in beer marinade

Ingredients:

Meat - 1kg

Light beer - 0.5 L

Onion - 1-2 pcs.

Hot pepper - 0.5 pcs.

Garlic - 3 cloves

Fresh herbs - to taste

thyme - to taste

Salt, pepper - to taste

Cooking: Wash the meat and cut into cubes. Prepare marinade. To do this, pour beer into the mold, add finely chopped garlic, thyme and salt. Put the meat in the marinade. Cover with cling film and leave to marinate for 1 hour. Meanwhile, prepare the vegetables. Peel the onion and cut into half rings. Peel hot peppers from seeds, rinse under cold water and finely chop. Finely chop the greens.

When the meat is marinated, transfer it to a heated frying pan and fry for 12-15 minutes on all sides until golden brown. Remove from the pan. In the same place, fry a mixture of greens, onions and hot peppers. Now return the meat to the pan and pour all the marinade remaining from the meat. It should completely cover the meat, if necessary, add more beer. Taste and salt if necessary. Cover the pan with foil. Place it in an oven preheated to 180 degrees for 45-50 minutes. Serve with boiled potatoes.

Buckwheat with chicken and mushrooms

Ingredients:

Chicken fillet weighing 200 g - 2 pcs.

Handful of dried porcini mushrooms (optional)

Butter

Champignons - 400 g

Sour cream - 200 g

Garlic - 1 clove

Flour - 2 tbsp. l.

Buckwheat - 1 cup

Cooking: put the buckwheat to boil. Soak dry mushrooms in boiling water. Finely chop the mushrooms. Cut the chicken fillet into slices about 2-3 cm thick. Heat the butter in a frying pan and fry the mushrooms in it, stirring, for about 5-7 minutes until soft. Then add the chicken fillet and fry everything together for another 5 minutes. Dilute flour with 2/3 cup of cold water, add sour cream, porcini mushrooms along with the liquid in which they were soaked, and stir well. Pour mixture into pan with mushrooms and chicken, bring to a boil. Then reduce the heat to a minimum, salt and simmer, uncovered, for 15-20 minutes. A minute before the end of cooking, add chopped garlic to the dish. Put the boiled buckwheat and chicken into portioned plates, pour over the sauce generously. You can sprinkle with grated parmesan.

pasta carbonara

Ingredients:

Eggs - 2 pcs.

Grated parmesan cheese - 2 tbsp. l.

Lean brisket - 100 g

Olive oil

Spaghetti or bucatini pasta - 140 g

Cooking: In a large saucepan, place pasta water on the stove. In the meantime, cut the brisket into small cubes, and then fry it in a pan with olive oil for literally 2-3 minutes. For spiciness, you can add a small chili pepper to the brisket. When the water boils, salt and pour the pasta into the pan, boil according to the instructions on the package. Drain the cooked pasta into a colander. When the spaghetti is ready, crack two eggs into a large bowl and quickly combine them with the Parmesan. Put hot spaghetti and hot brisket there. Mix well and serve immediately.

Fish with vegetables

Ingredients:

Carrot - 1 pc.

Small bunch of dill

Dry white wine - 2 tbsp. l.

Onion - 2 pcs.

Lemon slices - 2 pcs.

Tilapia fillet - about 200 g

Tomato - 1 pc.

Salt, peppercorns

Cooking: wash the fish, cut into small pieces, salt. Peel onions and carrots, wash and cut into pieces. Scald the tomato with boiling water, peel and cut into cubes. In a frying pan in hot oil, fry the onion and carrot for 5 minutes, then add the chopped tomato. Remove skillet from heat. Roll the fish pieces in flour. In another non-stick pan, fry the fillets until golden brown on all sides. Put the fish to the vegetables, add 2 slices of lemon, pour in wine and hot water so that the liquid is flush with the fish. Add peppercorns and salt to taste. Simmer everything together over low heat for about 10-15 minutes. Serve fish sprinkled with finely chopped dill.

Chicken drumsticks and baked potatoes with green dressing

Ingredients:

Chicken drumsticks - 8 pcs.

Potatoes - 8-10 pcs.

honey - 2 tbsp. l.

Lemon juice - 4 tbsp. l.

Olive oil - 2 tbsp. l.

A mixture of dried herbs (thyme, marjoram, basil, parsley, rosemary) - 1 tsp.

Salt, freshly ground black pepper

For refueling:

Garlic - 5 cloves

Large bunch of herbs (dill, parsley, cilantro, basil)

Vinegar - 3 tbsp. l.

Olive oil - 6 tbsp. l.

Coarse sea salt - 1 tsp

Cooking: mix in a bowl 2 tbsp. l. hot water and honey, add lemon juice, salt, pepper, dried herbs and olive oil. Pour this mixture over the chicken drumsticks and leave to marinate for at least 1 hour. Preheat the oven to 190°C. Lay the chicken thighs on a large baking sheet. Bake for 40 minutes, turning occasionally. Wash the potatoes and cut into 4 pieces. Boil in salted boiling water until tender. Drain and dry the potatoes. Add the potatoes to the baking sheet 20 minutes in advance. until the chicken is done.

For dressing, finely chop the herbs and place in a bowl. Peel the garlic and grind with salt in a mortar into gruel, add to the greens. Pour in the vinegar and olive oil and mix well. Pour the dressing over the chicken and potatoes at the end of cooking, mix well and cook for another 5-7 minutes. Remove pan from oven, cover with foil, let rest 10 minutes, then serve.

For such a dressing, you can choose any greens to your liking, and add chicken wings to the drumsticks. If you like it spicy, you can add some crushed fresh chili or just hot pepper sauce to it.