The key to good health is proper nutrition, because not only well-being, but also your mood directly depends on the quality of food in your daily diet. It is important to stick to the list of products every day for proper nutrition, which will help not only adjust the weight, but will favorably affect the functioning of the body as a whole.

Main Products

Proper nutrition must be balanced.

There are five main food groups that you need to eat every day.

This list includes:

vegetables;
cereals, legumes, cereals;
fruits, berries;
meat, eggs, fish;
dairy.

The daily diet should be as varied as possible and be sure to include the following useful substances.

Complex carbohydrates

The foundation healthy eating- complex carbohydrates.

According to nutritionists, it is the products containing them that should make up at least 60% of our daily diet.

Carbohydrates in our body:

They are a building material for immunoglobulins, amino acids, enzymes, nucleic acids.
They play an important role in the metabolism of proteins and fats.
They are the main source of energy.
Necessary for the functioning of the brain.

Complex carbohydrates are found in:

millet;
brown rice;
buckwheat;
bran;
oatmeal;
Bulgar;
potatoes;
pasta;
whole peas;
beans;
green lentils.

Cellulose

Fiber is also an essential component of a healthy diet. Due to its properties, fiber:

Plays an important role in digestion.
Prevents pollution of our body with harmful substances.
Removes bad cholesterol from our body.

Fiber is found in:

berries;
fresh greens;
root crops;
cabbage plants;
stone fruits;
salad;
bulbous;
nightshade;
pumpkin;
dessert vegetables;
algae;
pome fruits;
citrus;
tropical and subtropical fruits.

Fats

Healthy fats are one of the main components needed to nourish our cells. At its core, these are compounds of fatty acids and glycerol. Acids in fats are divided into:

saturated,
unsaturated.

The first are animal fats, and the second are vegetable.

It is vegetable fats that are most useful for the body and should be included in the mandatory list. useful products.

Vegetable fats in our body:

They are an energy supplier.
They are part of the cells.
Helps with the absorption of minerals.

Healthy fats are found in:

dried unroasted nuts;
avocado;
unrefined oils.

Squirrels

Protein is the main source of protein for our cells. Proteins in our body:

Actively participate in metabolism.
They act as antibodies and provide immunity to the body.
They are the main material in the construction of new cells.

chicken fillet;
eggs;
lean meat;
red fish;
white fish;
seafood;
fermented milk products;
milk;
low carb protein powders.

Product combination table

Food compatibility plays an important role in proper nutrition. We bring to your attention a table of product compatibility.

Products	Products
Lean meat, poultry, fish, offal	Green vegetables (mainly salads), non-starchy vegetables (cucumbers, onions, asparagus, bell peppers, green beans, spinach, zucchini, etc.)
cottage cheese and dairy products	All vegetables (except potatoes), sweet fruits and dried fruits, sour cream, cheese, cheese, nuts
Cereals and legumes (wheat, rice, buckwheat, oats, peas, beans, soybeans, lentils, chickpeas, etc.)	Starchy vegetables other than potatoes (for example: beets, carrots, pumpkin, cauliflower, corn, sweet potato, Jerusalem artichoke, radish, swede, etc.), sour cream, vegetable oil
Butter	Bread, cereals, tomatoes, sour fruits (oranges, tangerines, grapefruits, pineapples, pomegranates, lemons), starchy vegetables (including potatoes), non-starchy vegetables and green leafy vegetables, cottage cheese and dairy products
Vegetable oil	Grains and legumes, breads, cereals, starchy vegetables (including potatoes), non-starchy vegetables and green leafy vegetables, nuts, sour fruits and tomatoes
Fruits with sour taste, tomatoes	Butter, vegetable oil, sour cream, non-starchy vegetables and green leafy vegetables, cheese and cheese, nuts
Sweet fruits, dried fruits	Non-starchy vegetables and green leafy vegetables, cottage cheese and dairy products
Bread, cereals and potatoes	Butter, vegetable oil, starchy vegetables, non-starchy vegetables and green leafy vegetables
Sour cream	Grains and legumes, bread, cereals, potatoes, sour fruits and tomatoes, starchy vegetables, non-starchy vegetables and green leafy vegetables, cottage cheese and dairy products
nuts	Vegetable oil, Sour fruits and tomatoes, starchy vegetables (except potatoes), non-starchy vegetables and green leafy vegetables, cottage cheese and fermented milk products
Cheese and cheese	Cottage cheese and dairy products, starchy vegetables (except potatoes), sour fruits and tomatoes, non-starchy vegetables and green vegetables
Starchy vegetables (except potatoes)	Cottage cheese and dairy products, nuts, cheese and cheese, bread, cereals, potatoes, butter, vegetable oil, pulses, non-starchy vegetables and green vegetables
Non-starchy and green vegetables	Lean meats, fish, poultry and offal, grains and legumes, butter, vegetable oil, sour cream, bread, cereals, potatoes, nuts, eggs, cheese and cheese, sweet fruits and dried fruits, sour fruits and tomatoes
Eggs	Non-starchy and green vegetables
Melon watermelon	Doesn't match with anything
Milk	Doesn't match with anything

Menu for the week

An indicative weekly menu of regular products will help you stick to proper nutrition.

Monday:

Breakfast - green tea, oatmeal with yogurt.
Dinner - vermicelli soup with chicken.
Snack - broccoli casserole.
Dinner - potatoes and baked chicken.

Breakfast - poached eggs.
Dinner - vegetable soup with chicken.
Dinner - vegetable stew with fish.

Breakfast is cottage cheese.
Lunch is rice soup.
Snack - fruit curd cake.
Dinner - pigeons.

Breakfast - poached eggs with vegetable salad.
Lunch - buckwheat and fish casserole.
Afternoon snack - apple-rice grandmother.
Dinner - vegetable stew.

Breakfast - millet porridge.
Lunch - vegetables with boiled chicken meat.
afternoon tea - cottage cheese casserole.
Dinner - buckwheat with vegetables.

Breakfast - barley porridge.
Lunch - soup with vegetables and chicken.
Snack - cauliflower casserole.
Dinner - stewed vegetables and fish cakes.

Sunday:

Breakfast - cottage cheese with nuts and honey.
Lunch - soup with meatballs and spinach.
Snack - cottage cheese casserole with fruit.
Dinner - stuffed zucchini.

Some people are simply sure: when choosing a list of products for proper nutrition and weight loss, they will find only tasteless, lean grains or greens, meals will turn into a necessity instead of pleasure, and the rule: “eat only for survival” will become a real creed. But is it really necessary products tasteless and everything useful as a medicine, should it be bitter or sour? Is it possible to find that balance in order to maintain pleasure and establish the right diet for weight loss, that's what a person should be more concerned about.

Food as pleasure

Do not combine different proteins. For example, healthy food fish and milk are not combined together, or fish and eggs (if this is not a dish).

Concentrated carbohydrates are not particularly combined. When thinking about what to eat, do not mix cheese with potatoes or nuts with cereals.

Fats are perfectly combined with ordinary cabbage. It prevents the slowdown in the production of gastric juice, which is caused by fats.

Incompatible bouquet: food where there are a lot of carbohydrates (potatoes or beans, bread) with sour vegetables or other products.

Food rich in fat should not be combined with protein. Do not take sour cream and eggs, vegetable oil and cheese, meat and butter.

Starch is only good in moderation. Do not eat porridge or potatoes with bread. It is better to eat bread separately, without jamming it with the main dish. Some still spread with mayonnaise.

Take more green vegetables, let them become the main part of any of your dishes.

When making salads, do not add a lot of oil or acid there, this will slow down the digestibility of proteins.
Tips to help you learn the basics of separate nutrition.

Grocery list

Dairy:

Low-fat milk (there is a percentage of fat on each package, take the lowest);
unsweetened yogurt;
Low-fat sour cream (% is indicated on the package, see it as a substitute for cream);
hard cheese;
Soft cheese, only low-fat;
Cottage cheese (only types with 5% and below);
Kefir (only up to 2.5%).

From breakfast cereals:

They are more convenient and faster to eat in the morning, when you are too lazy to cook porridge. What products are suitable for replacement:

Bran (there is fiber);
Muesli (see savory).

Groceries

Brown rice (unpolished);
Buckwheat (regular);
Oatmeal (regular);
Quinoa (to taste)
Couscous (to taste);
What kind of pasta you can eat, of course, they are floury and should be limited in a good way, not some types are still considered dietary. Take only from durum wheat varieties (this is written on their packages);
Dried fruits (great snack);
Walnuts;
dried almonds;
Cashew nuts;
Whole grain breads.

From beans:

Red beans (extremely healthy and tasty);
Turkish peas (chickpeas);
white or green bean(they are in banks);
Peanut butter (be careful with it);
Peas.

From animal products:

White fish (this is telapia or sea bass, you can pollock or hake);
Red fish (this is salmon or trout);
Chicken fillet(only without skin, considered lean);
Turkey fillet;
Chicken or quail eggs.

From vegetables:

Tomatoes;
bell pepper;
cucumbers;
Onion;
Garlic;
Any greens;
Cabbage;
Carrot;
Fresh ginger.

From fruits:

Kiwi;
Apples;
Pears;
oranges;
Bananas;
Dark grapes (black);
Lemon;
Avocado;
A pineapple.

From frozen foods:

Vegetable mix (special, for frying);
Frozen fruits or berries (by the way, you can freeze them yourself);
Polka dots;
Broccoli;
colored or Brussels sprouts;
string beans;
Champignons.

Posted by: Anaid
The date: 28.03.2017 / 20:29

Who doesn't want to stay healthy, energetic and lean? And as the experience of thousands of people shows, nothing is better than proper nutrition combined with sports. For a beginner in the field of PP, it is very important not only to be theoretically savvy and catch a wave of a decisive attitude, but also to prepare in practice. And here a complete and detailed list of products for proper nutrition and weight loss will help a lot.

How and where to start

It is clear that no list of the most best products for proper nutrition and healthy weight loss cannot be called universal - Each organism is special, we all have individual preferences. Therefore, I recommend to act according to this scheme:

studying theory;
make your own list of what you need to buy;
we carry out an audit of household stocks, ruthlessly throwing out everything forbidden (you can give it to charitable organizations if you don’t raise your hands to throw out food);
we save our pp products list (you can even print it out and hang it on the refrigerator);
We stomp to the store and buy for a start for the week.

Making a personal list is easy: write down from our article those products that you love, as well as those that are available in your region; cross out what you categorically do not like or are not suitable for health (allergies, intolerances); check to see if anything is forbidden.

After that, feel free to go shopping - now you will definitely not have any hazards and temptations in your refrigerator and on the shelves.

List of products for proper nutrition

correct, healthy food- first of all, a source of energy, which is conditionally divided into 4 groups:

complex carbohydrates;
vegetable and animal proteins;
fats;
cellulose.

Water can also be attributed here, but everything is simple with it - drink only high-quality, purified and without any additives. Let's take a closer look at the products.

Complex carbohydrates

What is it, you probably know - these are carbohydrates, the absorption of which the body receives high-quality energy(no spikes in insulin levels).

In general, carbohydrates are found in almost all foods, but the easiest way to get them is from cereals (buckwheat, oatmeal, pearl barley, bulgur, brown rice, millet), legumes (peas, beans, lentils, chickpeas) and pasta from whole grain flour or from durum wheat flour.

Protein (protein)

For athletes and just active people, protein is no less important - it helps to build muscle mass, feel young and cheerful. Therefore, any list of pp products - for a week, month or even a day must necessarily include a variety of protein-rich foods.

We already know. The best sources of protein are eggs, dairy products the minimum amount fat products (kefir, cottage cheese, low-fat milk), lean meat (chicken, turkey, rabbit, veal), seafood and fish. Offal - liver, hearts will also not interfere.

Product	Kcal per 100 g	Product	Kcal per 100 g
Yoghurt 3.2%	87	Keta	138
Kefir 0%	29	Sprat	142
Kefir 1%	37	Smelt	93
Milk 0%	34	Shrimp	85
Milk 2.5%	53	Icy	76
Milk 3.2%	58	Bream	109
Raw goat milk	71	Salmon	200
Whole milk powder	477	Mackerel	111
Curdled milk 3.2%	57	Mussels boiled	53
Ryazhenka 2.5%	53	Pollock	67
Cream 10%	121	capelin	159
Sour cream 10%	118	Navaga	78
Sour cream 20%	208	Burbot	85
Dutch cheese	352	sea bass	123
Poshekhonskiy cheese	348	river perch	80
Russian cheese	366	Sturgeon	161
Sulguni cheese	293	Octopus	74
Low-fat cottage cheese	89	Halibut	106
Mutton	201	Roach	108
Beef	191	crayfish boiled	96
beef tongue	160	Carp	119
beef heart	89	saury	257
beef brains	126	herring	124
Beef liver	100	Herring	248
geese	359	Salmon	222
Turkey	192	Whitefish	141
horsemeat	149	Mackerel	158
Rabbit	197	catfish	141
Chicken liver	140	Horse mackerel	119
chicken ventricles	86	Sterlet	126
chicken hearts	159	Zander	81
Chickens (white meat)	101	Cod	76
Chickens (average)	161	Tuna	95
pork liver	105	sea eel	331
pig heart	87	oysters	91
pig tongue	203	Trout	99
Pork kidneys	84	Hake	84
Veal	91	Pike	83
Gobies	147	Maritime language	89
Pink salmon	151	Egg powder	545
Squid	77	Chicken egg	153
Flounder	86	quail egg	170
carp	84	ostrich egg	118
Carp	95	duck egg	176

Fats

When deciding what to eat on a weight loss program, often those individuals who want to lose weight at best cut down on fats, at worst they ignore them altogether. This is fundamentally wrong, and with a long-term exclusion of fats, one can not only see how the condition of hair, nails, and skin worsens, but also significantly undermine health. Especially women's without fat, the female hormonal system cannot function normally. about.

Nutritionists advise getting high-quality fats from unrefined vegetable oils, nuts and seeds, oily sea fish.

Cellulose

The role of fiber is important and just in a healthy lifestyle and when losing weight - it promotes long-term saturation, improves the functioning of the digestive tract and does a lot more so that we can enjoy life to the fullest.

The best sources of fiber are fresh vegetables, fruits and berries, herbs, dried fruits.

Remember! Your daily food list for proper nutrition must include all groups!

Vegetables and herbs, fruits, berries and dried fruits

Product	kcal/100g	Product	kcal/100g
eggplant	24	Apricot	40
Zucchini	23	Avocado	208
White cabbage	27	Agrus (gooseberry)	42
Brussels sprouts	43	Watermelon	28
red cabbage	24	Quince	40
Cauliflower	30	A pineapple	49
Potato	80	Orange	38
young potatoes	61	Banana	91
sweet potato (sweet potato)	61	Grape	64
Green onion	19	Pomegranate	52
Leek	33	Grapefruit	35
Onion	41	Pear	42
Carrot	34	Melon	39
cucumbers	14	strawberries	40
Squash	19	Raisin	271
Sweet pepper	26	figs	257
Parsley	49	Strawberry	28
Parsley (root)	53	Cranberry	21
Rhubarb (petioles)	16	Kiwi	49
Radish	21	Dried apricots	240
radish	35	Lemon	16
Turnip	27	Mango	67
Salad	17	Raspberry	39
Beet	42	Mandarin	38
Celery		Papaya	48
Celery (root)	32	Peach	42
Asparagus	21	Plum	43
tomatoes	23	Date fruit	306
Dill	31	Persimmon	55
Horseradish	44	Blueberry	38
Cheremsha	36	Prunes	242
Garlic	46	Mulberry	53
Spinach	22	Apple	44

Top 10 products for weight loss

From all this variety, I would like to highlight 10 products that are simply ideal for both pp and weight loss:

ginger- both tasty and healthy, it also has a slight fat-burning effect;
grapefruit- these are vitamins, protection against cholesterol, a minimum of calories;
oatmeal- saturates for a long time, easily compensates for the lack of carbohydrates. A serving of boiled oatmeal does not contain so many calories;
- similar in its properties to oatmeal;
apples, blueberries- tasty, low-calorie and very vitamin;
skim cheese- an ideal source of protein and many useful micro and macro elements;
lean sea fish;
chicken fillet;
cabbage, including seaweed, contains so few calories and so many useful substances that everyone should include it in their list of products for weight loss or just maintaining weight.
dill, parsley, lettuce and any other greens useful as a source of vitamins, fiber, and how easy great way make any food taste better.

Green tea could also be included in the top 10 - its qualities are very useful for losing weight, but only without honey, sugar or other sweeteners.

Products under the ban

Since we are talking about sugar, it's time to move on to products that are prohibited on paragraphs.

I think each of us already knows which products to exclude:

anything that has sugar in it. Sweets, chocolates, store-bought yoghurts with fillings, and even something tasty and so healthy raspberry jam from grandmother;
flour products premium, various snacks (chips, crackers, etc.);
everything fried in fat, smoked and salted;
any alcohol, including beer. Even brewed in private breweries is “natural and healthy”;
any semi-finished products: dumplings, dumplings;
all sorts of purchased juices, jams and, in general, any preservation with vinegar, salt, sugar.

With a list to the store

If your personal list is ready, let's go shopping!

Before that, I advise you to have a snack - with an empty stomach, you can break loose and put in the basket what you do not need.

Also it is better to lay a certain route, trying not to approach the candy departments, cakes, ice cream and cookies.

It is also better not to visit departments with ready-made food, especially at the beginning of the journey, while you are just learning to plan your diet.

Reading the ingredients! This is very important - often in a product that is useful and correct at first glance, there can be various taboo additives.

Someone consists of Pepsi and chips, and someone of vegetables, fruits, cereals and chicken. Look at your check after the store and evaluate what you are made of? We have prepared for you a complete list of products for proper nutrition and weight loss, as well as dispel the myths that no matter what you do, you will never lose weight.
And let's dispel myth number one. Proper nutrition is not for weight loss, but for normalization of weight. Stop mocking yourself with various diets, trying to lose weight in all possible ways, just become normal.

5 main rules for weight loss

Are you still not losing weight? Then we go to you! Let's remember the main rules that everyone knows about, but apply them incorrectly.
Drink clean water. Although everyone knows about it from school, it is constantly neglected. Starting to drink at least one glass a day, your body will already be very grateful to you. After all, you wash the floors at home, so let's start washing our body. And not sweet tea and coffee, but water.
Replace fast carbohydrates with slow ones. It's simple, the more fast carbohydrates, the more new kilograms. The more slow carbohydrates, the lower the arrow on the scales. Slow carbohydrates, in addition to their main beneficial properties (we will talk about them later), also give a very good feeling of satiety. The result is less hunger and smaller portion sizes.
Eat slowly and chew your food thoroughly. Now the world is rushing at a tremendous speed, and with it we are. As a result, we have no time to just sit and eat. When was the last time you had dinner not in front of a computer or TV, but in the kitchen? At the same time, just having dinner, and not digging into the phone? In addition to the fact that we need to saturate our body, we must give the same to the brain. While having dinner and watching a series, our brain does not even know what we have eaten. As a result, after a short period of time, he again gives us a signal that it is time to refresh ourselves.
Start slowly changing bad habits. We hear about them all the time, we know everything about them that is possible. But they are still with us today. You don't have to start doing everything right away.
Find a habit you're willing to change and do it gradually. We will talk about this in detail in our articles on how to do it easily and get results.
Gradually add to your diet, products from the list of proper nutrition. No need to start eating only vegetables and fruits from tomorrow. This is the only way to quickly quit everything and return to the “tasty”, but killing food. How to start eating right, we tell in detail in our articles "School of Proper Nutrition".

Only by following these rules, you will have a gorgeous result that will stay with you forever. All that is needed for this is to start acting gradually, without sudden movements, otherwise we will immediately get the opposite result.

We have prepared for you a list of products for proper nutrition, divided into categories for your convenience. Also, here is a list of foods with a low glycemic index that maximize weight loss.

Meat	Seafood and fish	nuts	Cereals and legumes
chicken fillet; turkey fillet; lean beef; rabbit meat; lean pork.	shrimps; squids; mussels; pollock; dorado; sea bass; perch; salmon; tuna; trout; pink salmon.	hazelnut; almond; cashew nuts; Walnut; pine nut.	millet; oatmeal; bulgur; buckwheat; Brown rice; durum wheat pasta; beans; peas; lentils.
Vegetables	Fruit	Berries	Greens
White cabbage; red cabbage; cauliflower; Chinese cabbage; broccoli; green salad; garlic; radish; radish; daikon; carrot.	apples; quince; pears; apricot; peach; nectarine; banana; passion fruit; persimmon; a pineapple; kiwi; papaya; orange; grapefruit; mandarin; pomegranate.	raspberry; Strawberry; currant; strawberry; cloudberry; blueberry; blackberry; blueberry; cranberry; cowberry; gooseberry; sea buckthorn.	celery; parsnip; seaweed (nori); basil; cilantro; dill; parsley.

Full product list

Please note that we have highlighted products in different colors that must be consumed carefully.

Foods that are dangerous to your health. They must either be replaced or their use limited. They carry the greatest harm your health and body in general.

Of course, in our modern life, some of these products will be very difficult to completely eliminate. But, you need to try to at least reduce their number in your diet.

Proper nutrition fats, proteins, carbohydrates and fiber

How many proteins, fats and carbohydrates does our body need

In addition to the fact that our diet should consist of products useful for our body, it is necessary to get the norm of proteins, fats and carbohydrates. Not counting vitamins and microelements, which are becoming less and less in modern products.

This is our basis, protein is our building material, without it our muscles will stop growing and begin to degrade. Protein-rich foods should be on your daily menu. Foods richest in protein:

lean meat (turkey or chicken breast, steamed or boiled);
Fish and seafood;
cottage cheese;
legumes.

Foods richest in animal protein and vegetable protein

Complex carbohydrates are very important for proper nutrition, because they are digested for a long time, give a feeling of satiety and do not sharply raise blood sugar. Fast carbohydrates, our main enemies, they are the main culprits of our extra pounds.

Healthy carbohydrates include:

cereals (oatmeal, buckwheat);
Brown rice;
baked potato;
durum wheat pasta.

It would seem that we want to get rid of fat, why do we need them? But, there are also healthy fats:

nuts;
oily fish;
olive oil.

Good fats lower cholesterol and contain omega-3, omega-6, omega-9 acids that are important for us.

Very often forgotten about it, but it plays a huge role in proper nutrition. In addition to the fact that she is simply necessary for the formation of a regular chair, she has one more thing. useful property. Fiber collects all the toxins and slags that have accumulated in the process of the body's work and removes them.

Where is the most fiber found?

Fresh vegetables and fruits;
Legumes such as beans, lentils, beans;
Various whole grain products.

Conclusion

As understood, products for proper nutrition must be used in a complex way in your diet. It doesn’t work out that they started eating one cabbage and that’s it. Plus, it's not tasty. And really proper nutrition can be very tasty, and not only useful.

The most important thing is to go to extremes. Yes, in our diet harmful products and we can’t get away from this, but using our list, you will always know which products are useful. And finally, you can forget about these debilitating diets when you only have to eat cabbage and carrots.

TOP 30 most useful products for the body

If you have made the decision to take yourself seriously, it is better to remove unwanted products from the house altogether, and not to buy new hazards. In the first weeks, cultivate willpower!

List of foods that interfere with the diet

Fast food.
Purchased pastries. It contains premium flour with a high content of gluten, yeast, often margarine made from cheap and harmful palm oil, preservatives, substitutes for natural ingredients, dyes.
Canned products. Include preservatives, excess salt, vinegar.
Products containing yeast. Bread, kvass, beer.
Long shelf life sauces. Mayonnaise in excess contains vegetable fats, sugar, salt, flavor enhancers, preservatives, and other E-additives.
Carbonated drinks, packaged juices. The fact is that a large amount of fast carbohydrates increases blood sugar levels. So, a jar of cola contains 138 “empty” kilocalories at once, and soda contains an excess of citric / malic (orthophosphoric) acid, which, with frequent use, removes calcium from bone tissue and leads to osteoporosis.
Refined sugar.
Smoked products.
Pickles. Excess salt contributes to water retention in the body.
Long frying products especially deep-fried.

List of foods that can be excluded

Roots. Potato, sweet potato. Stagnation in the intestines outweigh all the imaginary advantages of potatoes, which also cause heaviness in the stomach.
Flour products. Pasta made from durum flour.
Flakes. Lots of starch/gluten include flakes fast food or the type "do not require cooking"
Bread. And white, and rye, and multigrain. There are yeast there. The only exception is whole wheat bread, but it can not be found everywhere. It looks like pressed porridge.

In general, in the store you only need to go to 6 departments:

1) vegetables-fruits;
2) groceries;
3) fish department;
4) meat department;
5) dairy department;
6) frozen food department (if it is winter outside and fresh food inaccessible).

All! You have no idea how much money you save by not buying any sauces, pastries, confectionery and delicacies.

List of the best nutritional products

Write out your favorites from it and fill the kitchen shelves with them. If you don't like something, or if you have heartburn/allergy/indigestion/dislike of your life, cross it out.

Sources of complex carbohydrates:
millet;
buckwheat;
brown(brown) rice;
oat groats(long cooking);
quinoa;
bulgur;
durum wheat pasta(durum or spelled);
whole peas(+ protein);
chickpeas(+ protein);
beans(+ protein);
green lentils(+ protein).

Sources of fiber:
fresh herbs(parsley, cilantro, dill, basil);
cabbage(white, red, cauliflower, brussels, savoy cabbage, broccoli, kohlrabi);
salad(leaf, watercress, iceberg, romano, lettuce, Chinese cabbage);
bulbous(onion - white and red, shallot, leek, garlic);
roots(carrots, radishes, radishes, daikon, turnips, beets, celery, parsnips, rutabaga, horseradish);
solanaceous(tomatoes, peppers, eggplant);
pumpkin(pumpkin, squash, zucchini, cucumber), including sweet ones (watermelon, melon);
dessert vegetables(artichoke, asparagus, rhubarb);
seaweed(nori);
pome fruits(apples, pears, quince);
stone fruits(apricot, cherry, sweet cherry, peach, nectarine, bird cherry, cherry plum);
berries(raspberries, wild strawberries, strawberries, currants, blackberries, blueberries, cloudberries, blueberries, lingonberries, cranberries, gooseberries, honeysuckle, sea buckthorn);
tropical and subtropical fruits(kiwi, lychee, passion fruit, persimmon, pineapple, banana, coconut, papaya, dogwood, fig, grape, mulberry, pomegranate, date, olive);
citrus(orange, lemon, grapefruit, lime, tangerine).

Sources of fats:
unrefined oils(sunflower, olive, linseed);
dried uncooked nuts(almonds, cashews, hazelnuts, walnuts, cedar);
avocado.

Protein Sources:
eggs;
chicken fillet, turkey fillet;
lean meats;
white fish(pollock, sea bass, dorado, hake, perch);
red fish(tuna, salmon, trout, pink salmon) + source fish oil and omega3);
seafood(shrimps, squid, mussels);
milk(try to choose milk with a shelf life of up to 7-10 days);
dairy products from whole milk natural yogurt, cottage cheese, kefir products);
low carb protein powders.

Have you made a list of your favorite healthy foods? Onward to the store!