Characteristics of the lists of products for the healthy exchange system

In order to properly make a diet, you need to know what properties each category of products possesses, which ones are useful to you, and which ones are not.

Each section contains a list of products with an indication of their optimal number for the current day. Depending on your diet, you can choose from the list of products that suit you every day.

Vegetables are an excellent source of vitamins, minerals and healthy dietary fiber. They are especially good in that they have high nutritional value with low calorie content.

List 1 is divided into two groups. The first includes vegetables, which can be consumed only in limited quantities. The second is vegetables that you can eat unlimitedly, i.e.as much as you want. The body spends on their assimilation about the same number of calories as they contain. If you are trying to lose weight, eat less than usual and experience a constant feeling of hunger, you can snack between meals with food from this group without any damage to health.

Since the recommended number of vegetables is large enough, I advise you to buy a juicer. The organism most easily absorbs useful substances contained in freshly squeezed vegetable juices.

Vegetables that are best consumed in a limited quantity

Unless otherwise noted, one serving equals 1 glass( 250 g) of cooked vegetables or freshly squeezed juice, or 2 glasses of raw vegetables.

Artichoke, 1 pc.

Eggplant

Bean( shoots)

Broccoli

swede

Mustard

Mushrooms

greens

Marrow

Brussels sprouts

Cabbage leaf

Sauerkraut

Cauliflower

Bow

Chard( beet leaf)

Carrot

Asparagus

Beet

Beet tops

Dandelion

Vegetable juice

Rhubarb

Tomatoes, tomato juice

Green beans

Zucchini

Spinach( cooked)

Vegetables that can be eaten without restrictions

Watercress

Cabbage Chinese

Cabbage head

Alfalfa( shoots)

Cucumber

Pepper sweet

Parsley

Radish

Turnip

Salad-lettuce

Celery

Chicory

Spinach

.Fruits

In Russia traditionally lunch started with snacks, salad and the like. In the West, before dinner, they prefer to eat fruit, usually melon, watermelon, and papaya. And from the point of view of healthy nutrition this is absolutely the right decision. Fruits are a wonderful light snack, as they contain fructose, or fruit sugar. This sugar is slowly absorbed into the blood, giving the body time to digest it. In addition, fruits are an excellent source of vitamins and minerals, flavonoids and healthy fibers. However, fruits are more caloric compared to vegetables, so if you want to lose weight, give preference to the latter.

Fresh fruits and juices

Each of the following items corresponds to one serving.

Apricots, 4 pcs.

Pineapple, 150 g

Orange, 1 pc.

Watermelon, 200 g

Banana, 1 pc.

Grapes, 20 pcs.

Cherries, 20 pcs.

Grapefruit, 1 pc.

Melon-cantaloupe, 1/2 pc. Muscat Melon, 1/2 pc.

Blackberries, 1 glass

Strawberries, 1 1/2 glasses

Raisins, 4 tbsp.spoons

Figs, 2 pcs. Dried figs, 2 pcs.

Cranberries, 1 glass

Raspberries, 1 glass of

Mango, 1 pc.

Mandarins, 2 pcs.

Nectarines, 2 pcs.

Papaya, 1 1/2 cups

Peaches, 2 pcs.

Plums, 4 pcs.

Freshly squeezed juice, 1 glass

Plum juice, 1/2 cup

Pasteurized juice, 2/3 cups

Pepper, 8 halves

Dates, 4 pcs.

Persimmon, 2 pcs.

Blueberries, 1 glass

Prunes, 4 pcs.

Apple, 1 pc.

Apple puree( sugar-free), 1 glass

Frozen pastries and other products

Eat no more than one serving of the following foods per day.

Jams, jelly, preserves, 1 tbsp.spoon

Honey, 1 tbsp.spoon

Sugar, 1 tbsp.spoon

Although 1 cup of most fruit juices is equivalent to one serving, prune juice is an exception.

Bread, cereals and starch-containing products

In fruits, berries and some vegetables carbohydrates are found in the form of simple sugars: glucose, sucrose, fructose. These substances are soluble in water and are well absorbed by the body. In cereals, potatoes, bread and cereals contain complex carbohydrates, which are split in the digestive tract into simpler compounds and only then absorbed by the body, gradually entering the blood. Thus, a relatively constant sugar content in the blood is maintained and appetite is regulated.

Foods that include complex carbohydrates( bread, cereals and starchy vegetables) contain more fiber and nutrients, but fewer calories than foods that contain simple sugars( cakes, sweets).

Bread, cereals and starchy vegetables

Each of the following items corresponds to one serving. Buns bun, small, 1/2 pc.

Dining bun, 1 pc.

Bagel, 1/2 pcs.

Air grains( unsweetened), 1 glass

Grains of cereals, 3/4 cups

Porridge of cereals, 1/2 cup

Starchy-bearing vegetables:

zucchini, 50 g

potatoes, 1 pc.

mashed potatoes, 1/2 cup

corn( grains), 1/3 cup

corn on the cob, 1 pc.

parsnip, 2/3 cup

yams or sweet potatoes, 1 / A cup

Macaroni( ready-made), 100 g

Corn flour, 2 tbsp.spoons

Wheat flour, 2 1/2 tbsp.spoons

Oatmeal( ready-made), 1/2 cup

Dry biscuits( krekery, fresh pastry), 2 pcs.

Crackers, 1 pc.

Whole wheat or rye bread from whole grains, 1 piece

Bran, 1/2 cup

Rye bread, 3 pcs.

Other products from this list

Each of the following items corresponds to one "bread" portion. If you use these products, you will have to give up one or more servings of fat to maintain a balance of proteins, fats and carbohydrates.

Biscuit diameter 5 cm, 1 pc.(exclude 1 serving of fats)

French fries, 5-8 cm long, 8 pcs.(exclude 1 portion of fat)

Pancake( small), 1 pc.(exclude 1 serving of fats)

Pancake diameter of 15 cm, 1 pc.(exclude 1 portion of fat)

Potato or corn chips, 15 pcs.(exclude 2 servings of fat)

Waffle, 1 pc.(exclude 1 portion of fat)

Beans

Beans include lentils, lentils, peas, peanuts, as well as alfalfa, clover, acacia and indigo.

Legumes are an absolutely essential part of the diet, as they are rich in important nutritional substances of

by you and healthy compounds. Legumes improve the work of the liver, lower the level of cholesterol and help the body control the sugar content in the blood. Therefore, the consumption of legumes takes on special significance for people suffering from diseases such as obesity and diabetes.

Each of the items corresponds to 1 serving equal to 1/2 cup.

Beans

Peas dry

Soybeans, including tofu( exclude 1 serving of fats)

Beans

Lentils

List 5. Fats and oils

As mentioned earlier, animal fats contain saturated fatty acids and have a solid consistency at ordinary temperatures. Vegetable fats( oils) at room temperature are usually liquid, and they contain unsaturated acids.

Vegetable oils are an important source of essential fatty acids: linoleic and linolenic. These acids are part of the nerve cells, cell membranes and hormone-like substances, at the same time they are not synthesized by our body. Also, fats serve to replenish the energy expended by the body.

In the diet, fats must be presented, but excessive consumption of fats, especially saturated, can be one of the factors in the development of various oncological and heart diseases. Nutritionists believe that fat should not account for more than 30% of the total number of calories. Also they advise to consume twice as much unsaturated fat than saturated.

Foods containing fats and oils Each of the items corresponds to 1 serving.

Monounsaturated fats

Olives, 5 pcs.

Olive oil, 1 tsp

Polyunsaturated fats

Avocados, 1/2 pc-

Peanuts, 50 g

Almonds, 10 whole kernels

Walnuts, 6 pcs.

Vegetable oils: corn, linseed, soybean, sunflower, 1 teaspoon

Seeds of flax, pumpkin, sesame, sunflower, 1 tbsp.spoon

Saturated fat( eat moderately)

Bacon, 1 slice

Dressing for salad, 2 tsp

Mayonnaise, 1 tbsp.spoon

Butter, 1 teaspoon

Cream fat, 1 tbsp.spoon

Cream light or sour cream, 2 tbsp.spoons

Cream cheese, 1 tbsp.spoon

List 6. Milk and dairy products

Is milk useful to everyone? No no and one more time no. Many people are allergic to dairy products or lack the enzymes necessary for their assimilation. Mankind has started to drink cow milk relatively recently. Perhaps, this is what explains the problems with its digestion. Even if you tolerate milk well, include only 2 servings of milk per day in your diet.

For each of the products listed, 1 glass corresponds to one serving, however, if you consume certain dishes, you will have to give up 1 or more servings of fat to balance the proteins, fats and carbohydrates.

Yogurt( exclude 2 servings of fat)

Low fat fat yogurt( exclude 1 serving of fat)

Milk or skimmed yogurt

Milk or soy milk 2.5%( exclude 1 serving of fats)

Whole milk( exclude 2 fats of fat)

Soy fat-freemilk

Meat, fish, cheese and eggs

First of all, include in your diet products with reduced fat content. Before the preparation, remove the skin from the poultry. These measures will help you maintain a low level of saturated fat. The products from List 7 contain many nutrients that are difficult to obtain, following a single vegetarian diet. They include all the amino acids, and vitamin B12, and iron. However, if you are suffering from rheumatoid arthritis, you should better limit yourself to eating certain types of fish and completely eliminate meat.

Each of the items corresponds to 1 serving.

Low fat foods

Lamb, 30 g

Beef, 30 g

Bird( chicken or turkey without skin), 30 g

Fish, 30 g

Curd leavened, 1/4 cup

Veal, 30 g

Products with mediumfat content

Each of the following items requires the rejection of a 1/2 portion of fat.

Beef, 30 g

Canned corned beef( 15% fat)

Cheese hard, 30 g

Eggs, 1 pc.

Giblets( internal organs of animals), 30 g

Pork, 30 g

High fat foods

Each of the following items requires the rejection of 2 servings of fat.

Lamb( brisket), 30 g

Beef( beef, brisket, ground beef( more than 20% fat), steak), 30 g

Cheese hard, 30 g

Duck or goose, 30 g

Pork( ham, pork forcemeat,cutting), 30 g

All life processes in the body depend on how correctly a person eats. With the use of diets Healthy metabolism systems, you can be sure that you get all the necessary nutrients in optimal proportions.