Proper nutrition: what is not harmful to eat at night?
Human health depends on proper nutrition. The habit of eating properly should be developed from childhood, but not everyone succeeds. Many people suffer from various eating disorders that can lead to overweight and obesity. One of these bad habits - the use of harmful food before bedtime.
Proper nutrition throughout the day
Proper nutrition is based on several principles, respecting which, a person can maintain the desired level of weight and consume the necessary rate of calories, depending on age and lifestyle. For example, a woman 26-50 years old, leading a sedentary lifestyle, you need to consume 1800 calories per day. A man of the same age and with the same level of physical activity needs 2400 calories per day. Proper nutrition should include a sufficient amount of protein, fat and carbohydrates. Complete failure of one of the components in the diet, can lead to health problems.Therefore, the diet should be selected only on the recommendation of a specialist in accordance with the age and state of health of the patient. If you follow the diet plan, it is advisable to eat 5 times a day in small portions. The main meal should be breakfast. It is he who provides a person with energy for a long time. Breakfast should contain complex carbohydrates, such as cereals, cereals, pasta, fruit or berries, tea or coffee. Lunch should consist of soup and second course, but not necessarily. Soup is one of the healthy and nutritious dishes. Some soups have a fairly low calorie, for example, broths with vegetables and chicken. The second dish may include steamed vegetables, lean meat or fish. The dinner should also include vegetables. Carbohydrate food - baked goods and pastries in the evening is undesirable, especially before bedtime. The diet of proper nutrition for those who want to lose weight or maintain it at the right level, should completely exclude fatty, sweet and salty foods.
Why do people eat before bed?
Compulsive overeating, aptly called by many "night dorozhor", contributes to the appearance of extra pounds. Some people would love to lose weight, but they are hampered by lack of willpower or stress. It is considered that eating at night is harmful, because at night the metabolism slows down, and those extra pounds are put off. Often, when using compulsive overeating, people do not use the healthiest foods — buns, pies, cakes, and sweets. Benefits for the body, they almost do not bring. They are the source of unspent calories. Therefore, all the dreams of losing weight fail. People eat before bed for several reasons. The first is the lack of food during the day. A person skips breakfast, because in the morning there is not enough time for him or there is no desire to eat. Also, he may miss lunch or dinner due to high workload at work. The result - all the same "night food ". Another reason is sticking to stress. It is nervous tension that causes compulsive overeating. Not all, but many people stubbornly pull to the refrigerator late at night or at night in stressful situations. The most harmful foods that contribute to weight gain are sweets, pastries, pickles, smoked meats, sausages and canned goods. But there are others who can eat at night without fear for weight.
What food is not harmful to eat at night?
There are healthy foods that you can eat at night and not be afraid to get better. It may seem strange, but among such products, for example, there is dark chocolate. It is much more useful than a full-time pier, and, especially, chocolate bars. It contains vitamins such as B1, B2 and E. What else can you eat at night without harm to weight: pistachios. They contain many beneficial substances, for example, folic acid and vitamin B6. For late evening snacks, it is important that the pistachios are not salty; soups. Not too rich soup has a calming effect and is also one of the most useful dishes for late evening or night; blueberries and desserts based on it. This berry has a large set of useful properties, the most important of which is a positive effect on vision. In winter, blueberries can be stored frozen, since this is how it retains all the beneficial substances; tea with lemon and ginger. Not by chance ginger is part of many diets. This is one of the most important products that help to combat excess weight or maintain it at the right level. Tea perfectly quenches thirst, which is sometimes disguised as hunger; kefir. Another common diet product, which is even included in the composition of mono diets, popular among the stars of show business. In addition to kefir, you can also eat low-calorie fruits, such as apples or oranges. Nutrition experts did not agree that eating at night was definitely harmful. But fewer are those who insist that one should not eat after 18.00. A softer point of view of nutritionists - you can eat no later than 1.5-2 hours before bedtime. It is desirable that the products have a low-calorie content and contain as little as possible carbohydrates and unhealthy fats. In the night and evening snacks there is nothing dangerous. If a person eats foods that do not have harmful consequences for weight, then the food for night snacks will calm the nerves and will not affect the harmony in any way. It is hardly worth including in the evening ration products that stimulate the nervous system, such as coffee. Do not eat those that contain simple carbohydrates, including sugar. If compulsive overeating caused by stress becomes a problem, then, first of all, it is necessary to eliminate its root cause, that is, the source of stress itself or get rid of eating disorders with the help of a specialist. It is possible that the cause of overeating at night is much deeper than the feeling of hunger.
Lose weight without giving up food, you can. The main thing - to follow the principles of proper nutrition. Nutritionists say that in 21 days you can lose weight. Why and how you can lose weight in just 3 weeks, read the material.
Both nutritionists and fitness trainers, and doctors are unanimous in their opinion: there is no more effective and healthy way to lose weight, to tighten the body and strengthen muscles, than a combination of proper nutrition for weight loss and physical exertion. Naturally, discipline is required to comply with both. Pleases one thing: nutritionists and trainers assure that you can get used to proper nutrition and exercise regimen in just 21 days. During these 3 weeks, your brain will rebuild, and sports and nutrition plan will become a habit. So, in three weeks you will not reach for a harmful bundle of chips - you just do not want to eat them.
But how to make a diet correctly and how to eat to lose weight. There are 10 basic principles.
• Set priorities: your task is not to limit yourself in everything in the name of harmony, but to build a power system that you can stick to for a long time, even your whole life. Proper nutrition for weight loss should help the body burn excess fat and build a muscular frame. When the goal is achieved, you can allow some products to be returned to the diet, but in limited quantities.
• Remember the basis of nutrition: The core of the diet should be protein and the right fats with carbohydrates. You should not starve. The diet should include foods such as chicken, turkey, rabbit, lean red meat, sea and river fish, seafood, olive, coconut or sesame oils, vegetables, greens and fruits, berries, eggs, dairy products, whole grain cereals, many natural spices and spices. Also, do not forget about the drinking regime: 1.5-2 liters of clean water per day are the norm of fluid for any person. If you play a lot of sports, drink more water.
• Define your calorie intake: caloric intake is important. For example, on average, women need to consume 1,500–2,000 kcal to maintain their shape, depending on body weight. And for weight loss you need to create a calorie deficit. But this does not mean that it is necessary to switch to only one little water in pursuit of the notorious 90-60-90. It is enough to reduce the daily calorie rate to 1200, and you will start to lose weight, but according to the rules. That is, the discarded weight does not come back after you go over to individual burrows m in calories.
• Eat 5 times a day: the volume of a person's stomach is approximately 0.5 l, but it can stretch. The logic is simple: the more servings you eat, the more you will want to eat, because you stretch the stomach and it will need more food. In general, to eat less you need less, but more often there is (forgive me for tautology). Divide your daily ration of food in 5 receptions. Portions will be small, and you will not experience hunger throughout the day. For breakfast should fall 500-600 kcal, for lunch - 150-200. You can eat 300-400 kcal for lunch, 150 for snacks, and 300 for dinner.
• No dry meat: Forget about snacks with sandwiches and even the most dietary biscuits. Meal should be complete. This does not mean that you should eat the first, second, third and compote five times a day. You just need to sit down and quietly eat a full meal, preferably warm. Liquid dishes cooked in meat, vegetable, fish broth and mushroom uzvarah contribute to the secretion of gastric juice. Once a day soup is enough to digest the main dishes.
• Determine the size of portions for weight loss: again, we will not write about the size of the stomach. Better say how much you can eat in grams per meal. One serving of vegetables - 100–150 g, liquid dishes and dairy products - 150 ml, meat or fish - 120 g, 1 fruit, 1/4 avocado, 8-12 grapes, a handful of nuts, 1 tsp. vegetable oil.
• Observe the correct diet: your diet for slimming and keeping fit should look something like this: breakfast - protein foods or whole grain cereals; lunch - soup + protein food or vegetable salad / stew; snacks - 1 fruit; dinner - dairy products or vegetable dishes.
Adhering to these rules of nutrition, you will not lose weight as fast as with mono diets, but everything will not return. In addition, you can stick to this nutritional plan for the rest of your life, adding some foods at will. And the main thing - it is not only not harmful to health, but will improve it.
Sample menu of proper nutrition for the week
- 200 g of finished oatmeal with 30 g of dried fruit; coffee or tea; fruit.
- 150 g of cottage cheese with 1 tsp. honey; 30 grams of nuts or 100 grams of fresh fruit; coffee, tea or a glass of freshly squeezed juice.
- 2 whole grain toasts with 50 grams of avocado or 30 grams of cheese; boiled egg; coffee or tea, fruit.
- Chicken soup; vegetable salad; A hot sandwich made from whole grain bread, chicken breast and greens.
- Durum wheat pasta; 100 grams of chicken breast, cherry tomatoes; fruit.
- Natural yogurt without additives; sandwich with whole grain bread, avocado, salmon and greens.
- Baked fish with vegetables; 1/2 baked apple.
- Salad with bulgur, chicken breast, tomatoes and dry herbs; tea.
- Baked Chicken Fillet; garnish of baked vegetables, 1 tbsp. l feta; tea.
- 150 g of cottage cheese with 30 g of nuts and 1 tsp. honey
In your diet should be as much as possible raw vegetables and fruits, but until 16:00, then it is better to use baked vegetables and fruits, which in this form are easier to digest by the body.
P National Board of nutrition in childhood is the foundation for building and maintaining health in the future. Starting at birth, food habits and addictions are formed, the correct attitude to food as a source of energy and building material for organs and systems is formed. The task of parents is to organize a full-fledged diet that covers the costs of a growing organism, allowing them to grow and develop, eliminating harmful and toxic substances from the children's menu.
What should not be in the diet of the child
In families where the diet is varied and includes all the necessary substances, the problem that a child eats badly or does not like something rarely arises. Therefore, it is important to give the children the right example, if there are deficiencies in the diet - to eliminate them together. Parents should themselves know and convey information to children about the dangers of fast food, "stall" food, an excess of sweets. Fast food restaurants and snack bars have a wide and varied menu, often including dishes for children. A significant drawback of such places is the questionable quality of the products. If in fast food chains they monitor a positive reputation, then in tents and eateries the quality of raw materials and hygienic standards leave much to be desired. In addition, the dishes in them are unbalanced in composition and high in calories, and cold drinks are offered, which negatively affects digestion processes. Parents should not buy or allow children to take food on the street or in dubious places. "Lucky" food, chips, crackers, snacks, salted nuts, soda are harmful to people of any age. The composition of these products include artificial flavors, dyes, preservatives, flavor enhancers that cause irreparable damage to the mucous membrane of the digestive tract, and absorbed into the blood, affect other organs and systems. An excess of salt adversely affects the cardiovascular system, causes thirst, which is often quenched with sweet soda. This drink contains a large amount of sugar, the excess of which leads to diabetes and obesity. An excess of simple sugars leads to disruption of carbohydrate metabolism. The particles of candies that are stuck in the teeth are a breeding ground for cariogenic microbes that destroy the tissues of the teeth. Confectionery products are dangerous not only with high calorie content, but also as a source of food poisoning, especially when milk and raw eggs are used in their production.
What should be included in the diet of preschoolers
A child of preschool and primary school age spends a lot of energy. Therefore, the daily diet should cover all costs, as well as be balanced in protein, trace elements and vitamins for harmonious development. Energy needs must be met by cereals, bread, sweet fruits, and fiber-rich vegetables. Animal protein must be included in baby food, which is complete in amino acid composition. In addition, meat is the main supplier of iron. Fats should prevail in the form of vegetable oils, and the share of animal fats is covered by the introduction of butter and milk into the diet. Children at this age should eat 4-5 times a day, in small portions, at regular intervals (3-4 hours). The approximate daily diet of a child consists of the following components: breakfast - a dish of cottage cheese, meat, eggs or cereals, milk or coffee drink (made of chicory, barley), weak tea with milk, fresh fruit; the second breakfast - yogurt without additives, sweet fruit; lunch - the first hot meal in the form of soup on a vegetable or secondary weak meat or fish broth, the second of meat, fish and vegetable garnish, less often pasta, vegetable salad, juice, compote of dried fruits; Snack - cottage cheese or a dish of eggs (casserole, scrambled eggs), kefir, milk or jelly, cookies or other sweets in small quantities, fresh fruit; dinner - a dish of milk, vegetables or cottage cheese, sour milk drink or herbal tea. To preserve vitamins, it is preferable to use fresh vegetables and fruits, cooking for a couple. Any dish of unpasteurized milk, cottage cheese, eggs, meat and fish should be thermally processed. Once a week, liver or other offal is introduced as a meat substitute. Children should not eat semi-finished products, dumplings, sausages, it is not recommended to use ketchup, mayonnaise, hot sauce in the children's menu. The daily amount of fluid consumed is at least 1-1.5 liters of clean water.
In the adolescent period, good nutrition is necessary because of the high loads on the body due to hormonal adjustment, active growth, and weight gain. During this period, chronic diseases, in particular, diseases of the digestive system, are often manifested or exacerbated. Therefore, it is imperative that the child receives a balanced diet, taking into account the existing pathology. Teens attend various sports sections, study in circles, on preparatory courses, therefore, they have increased energy and protein requirements, this should be taken into account when drawing up the daily menu. Sedentary children should limit digestible carbohydrates. Athletes should drink enough, and after a workout (in 40-50 min.) Get full-fledged proteins in the form of meat, cottage cheese, egg dishes. Teenage girls who have menstruation need to eat more foods that contain iron.
Teaching kids to eat right
In childhood, parents set an example of food culture, table behavior, simple table etiquette skills. From 5 years old, you can teach a child to use a non-sharp table knife, placing the fork in your left hand. It is desirable to establish a certain diet, when food is taken at the same time during the day, this contributes to the timely development of digestive juices and better absorption of nutrients. It is important to explain to the child that you should not laugh and indulge at the table. You need to teach your child to use a napkin, carefully eat from a plate. It is not recommended to view cartoons, reading while eating. At the same time, the nervous system is distracted by other stimuli and does not respond to impulses from the receptors of the digestive system. In the end, this leads to overeating, increased hunger, which is a predisposing factor to the development of diseases of the gastrointestinal tract and obesity. Children easily learn from parents. If the family decided to eat and gather together at lunch or dinner, then the childwatching the adults, it is easy to learn the basic rules of behavior at the table. And in the future, he will have fewer problems associated with malnutrition.
Meat in the system of proper nutrition
The relevance of proper nutrition is growing today. Every day, modern people eat a huge amount of products that practically do not contain nutrients. The quality of the usual food is deteriorating due to the unfavorable ecological situation and the addition of preservatives, flavor enhancers and other chemical substances. The most harmful to humans is fast food products containing trans fats, fast carbohydrates and sugar. They contribute to the development of serious diseases - diabetes, obesity, hypertension. To live long and not get sick, more and more people today choose the right food.
What is proper nutrition?
Around the system of proper nutrition today there are many myths and misconceptions. Some believe that proper nutrition - it's boring, others - that is expensive, others confuse it with vegetarianism. Refusal of meat, it does not imply, but salt, sugar and pastries should be replaced by more healthy foods. For example, instead of salt it is recommended to use spices, and sweets to replace dried fruit or honey. It is "boring" to eat properly those who do not think about the consequences of eating fast food and sweets for their health. Eating right does not mean monotonous, and favorite foods can be useful. It is possible to cook meat, fish, vegetables and fruits in an interesting and tasty way, having refused meat semi-finished products and canned fish. Those who are mistaken understands proper nutrition strict diets or vegetarianism. Strict diets have many restrictions on the state of health and age of patients, while it is recommended for everyone to eat healthy foods. Vegetarianism involves a complete rejection of meat, fish and eggs, and also has contraindications. People who eat right, count their calorie, protein, fat and carbohydrate standards and carefully study the food packaging. The less preservatives and additives the product contains, the more useful it is. Therefore, today products that are positioned on the market as "organic" or "farmer" are very popular. Refusing to eat foods containing carbohydrates or fats is also not correct. Carbohydrates such as cereals, pasta or whole grain bread. Practically do not bring benefits to the body pastries and confectionery. The same with fats - the most useful of them are found in some varieties of fish and vegetable oils. And trans fats, on which semi-finished products and fast food products are prepared, are harmful to health.
The most useful for human food
With a healthy diet, it is important not only to choose the right foods, but also to be able to combine them with each other in such a way that they bring maximum health benefits and ensure the proper functioning of the gastrointestinal tract. Products for a healthy lifestyle can be divided into three groups: containing carbohydrates - bread, cereals, pasta; containing proteins - meat, fish, dairy products; containing fats - some types of fish, meat and dairy products, vegetable oils, nuts. To comply with the rules of healthy eating, it is necessary to reduce the consumption of animal fats. Most of them are found in fried meat and meat products. Much more useful products containing omega-3 fatty acids: red fish, vegetable oils and nuts. It is recommended to exclude frying from cooking methods, replacing it with stewing or steaming. To make meat and fish better assimilated, it is necessary to combine them with vegetables. Vegetables contain almost no fat, and the absorption of some of them consumes a large amount of energy. Among the most useful vegetables are cabbage, celery, zucchini, carrots. In addition to vegetables, it is also necessary to eat fruits and berries. They contain the necessary vitamins, and they can be replaced with confectionery and refined sugar. But many vegetables and fruits may be contraindicated in patients with chronic diseases of the stomach and intestines. Limit or completely eliminate the need to salty foods, canned, baked pastry, semi-finished meat, sweet carbonated water and refined sugar. They contribute to the emergence of overweight and the development of associated diseases. Meat semi-finished products - meatballs, sausages and sausages contain animal fats. Therefore, replacing them with natural meat is useful for both budget and health.
Vitamins and other beneficial substances found in meat
Meat is included in the human diet since ancient times. But despite this, the meat has staunch opponents - vegetarians and vegans, who consider it a source of disease. According to their beliefs, a person should not eat the flesh of living beings, if he wants to rise higher by one step of civilization development. Meat is necessary for the proper growth and development of children and the productivity of adults, because it contains not only protein, but also vitamins. The most useful are low-fat types of meat - poultry, rabbit, beef, veal. Pork should be chosen more carefully because it is considered one of the fattiest meats. According to the content of vitamins and minerals produce the following beneficial types of meat: beef. Contains vitamin A, C, copper, manganese, iron, zinc, potassium. Beef has a beneficial effect on the heart, blood vessels and the circulatory system; hen. One of the most low-cost sources of protein with a small amount of fat and a complete lack of carbohydrates. Many chicken dishes, such as broth, are recommended to strengthen the immune system and recover from colds. The easy digestibility of the chicken makes it one of the main dishes for baby and diet food; turkey. Contains vitamin A, E, calcium, magnesium, phosphorus. Due to its high calcium content, turkey has a beneficial effect on bones and joints; rabbit. Rabbit meat is one of the most dietary foods, because it contains a minimum of fat and "bad" cholesterol. It is indicated for patients with diseases of the stomach and intestines and various types of food allergies; pork. Contains vitamin B 12 and D, iron, magnesium, sodium, phosphorus. Despite the benefits of pork for the joints and the nervous system, it should be chosen with care because of the higher fat content. Cooking, stewing and steam treatment are recognized as the best ways to cook meat, because they allow you to save the greatest amount of useful substances. But when frying in a frying pan or grill most of them are destroyed, the poet does not recommend eating fried meat in large quantities. Inclusion in the diet of meat in accordance with the state of health and age of a person contributes to the saturation of the body with proteins to improve productivity, efficiency and proper operation of all body systems.
Proper nutrition involves some limitations, although not as severe as with various diets. However, it is often considered that proper nutrition is too difficult.
How easy is it to go on a healthy diet?
Proper nutrition - this is not a rejection of delicious dishes and the transition to a boring and monotonous menu. On the contrary, thanks to this diet, one can significantly diversify the diet and add many interesting and tasty dishes to the menu. The essence of proper nutrition is to choose only healthy foods and prepare healthy meals.
How to switch to this food painlessly?
First of all, it is necessary to study the information on how to eat. Basic rules: dramatically reduce fast food, fried, fatty, rich food; there is often and little by little; stew, boil, bake food; drink plenty of pure water; include in the diet more vegetables, fruits, herbs; reduce the consumption of sugar and salt. Then gradually implement the rules in life, slightly adjusting the rules for themselves. If you want to eat fast food, cook it at home. Yes, you can make a healthy patty, bake wholegrain Bun and get a tasty and healthy hamburger. Want to eat something sweet? Prepare a fruit and berry smoothie, bake a cake of oatmeal, dried fruit and fruits, low-fat dairy products. That is, it is important to find a substitute for tasty, but harmful dishes. In addition, every day you need to drink more water. If it is hard to put this rule into practice, it is worth gradually adding water to the diet. You can drink half a glass, but often. You can sometimes add lemon juice to water. And you can also put a bottle of clean water near the workplace and drink it a little during the day. The bottom line is to achieve the introduction of a useful rule in life, but with the least inconvenience. How to reduce the consumption of sugar and salt? Instead of salt in dishes should add spices, herbs and herbs. They improve the taste of food and without salt. As for sugar, you should use dried fruits, berries, fruits, honey. For example, when baking, you can add dried fruit to the dough, then baking will be sweet and sugar-free. Food should not be cooked by frying. You can get a ruddy crust using roasting. But sometimes you can allow yourself something fried, as long as it is rare. It is very important to eat often: 4-6 times a day. This will avoid overeating. Moreover, you can prepare food at home and take with you to work, and you can dine in the dining room or cafe. But in the latter case, you should carefully choose the dish and give preference to vegetable soups, salads, fish and lean meat. In order to switch to proper nutrition easily and painlessly, it is necessary to gradually introduce its basic rules into practice,rather than rush to apply everything at once. In addition, be sure to pick up delicious recipes, and not follow the path of least resistance and cook too simple and monotonous dishes. Then there will be no desire to buy purchased dumplings or a cake with a fat cream.
Slimming with proper nutrition
A healthy diet helps with weight loss. But the process will be rather slow. But the extra weight will not return, as after the diet. After all, you will continue to eat right and not return to the usual unhealthy diet. Weight loss with such nutrition is the best option for those who like to eat tasty food and at the same time want to become slimmer. You can use any products. However, it is necessary to pay attention to the amount of sugar and caloric intake. So, dairy products should be chosen with a low percentage of fat, meat and fish should also be lean. At the same time, you should not refuse vegetable oils, despite their high caloric content, they are necessary for health. Of course, losing weight will go at a faster rate if the menu contains a lot of greens, vegetables, berries and fruits. But at the same time in no case should not abandon eggs, cottage cheese, meat, fish, seafood. A sample menu can be made as follows: in the morning: rice with berries, boiled egg, cucumber and tea; or scrambled eggs with vegetables, two slices of bread, yogurt, cocoa; snack: smoothies or fruit; dinner: fish soup, baked chicken, salad, bread, compote; or vegetarian soup, fish stew with vegetables, a slice of bread, fruit drink; snack: slice whole grain bread with curd cheese and tomato; or cottage cheese with nectarine; dinner: liver fritters, salad, vegetable juice; or stew, bread, kefir. This menu is varied and non-starved, as opposed to the menu during different diets. Therefore, it will be very easy to lose weight. Recipes for health and shape Recipes need to choose the original, interesting. The tastier the dish, the easier it will be to transfer the transition to proper nutrition. Here are some recipes.
Put boiled carrots, onions, five potatoes into boiling water, cook for fifteen minutes. Beat the blender. Cut into plates 100 g of champignons, stew. Add to the soup mushrooms, garlic clove, 100 g of grated cheese, cook for another five minutes. Serve with croutons (dice black bread and dry in the oven). Minestrone Dice 200 g of pumpkin and zucchini, three multicolored peppers, celery stalk, chop the onion and three cloves of garlic. Heat onions and garlic in a frying pan for two minutes, add the rest of the vegetables, simmer on low heat for 20 minutes. Add broth or water, three sliced tomatoes, handful in advance boiled white beans, herbs, salt. Boil another five minutes. Meat rolls Cut a glass of spinach and simmer for two minutes. Cut veal in portions, discard, salt and pepper. Put spinach on each piece, wrap up with a roll, fix with a toothpick. Wrap in foil and bake in the oven or stew in a frying pan, adding vegetable broth.
Salmon with zucchini and pepper
Salt salmon steaks, put in a baking sheet, put sliced zucchini and two sweet peppers nearby. Bake the fish with vegetables. Serve with sauce (mix chopped peppers, parsley, orange juice).
Grate celery root, dice two sweet peppers and three tomatoes. Mix vegetables, fill with vegetable oil and juice of half a lemon. Cake with cherry free 200 g of cherries from the bone. Beat 300 g low-fat cottage cheese, a couple of spoons of semolina, an egg and a spoonful of sour cream. Add a little water. Put the berries in the dough, mix and bake in the oven.
Beat banana, 50 g strawberries and blueberries, two apricots and 100 grams of natural yogurt. Recipes, as you can see, are different. All dishes are tasty and healthy. You can find many more similar recipes that can be used with proper nutrition.