ITEM # 1: VEGETABLES AND FRUITS

Let it be fresh vegetables in spring and summer, and frozen in winter. Moreover, your diet should include not only potatoes, carrots, cabbage and onions, but also seasonal products – cucumbers, peppers, tomatoes, zucchini.

The first half of this list is quite cheap all year round, but seasonal vegetables at adequate prices are just beginning to be delivered to stores. May is a great time to start making vegetable salads and adding more green vegetables to your diet. And in the summer, tomatoes and bell peppers can be frozen in different variations – for example, cut peppers into cubes (so it is easier to store and add to dishes), and make tomatoes in the form of sauces. It will help out a lot in winter.

With fruit, the story is similar: let your refrigerator always have seasonal products, as well as apples, bananas, pears, oranges. This set is enough for nutritious juices, smoothies and snacks. By the way, a great healthy habit is to eat at least a couple of fruits a day.

ITEM NO. 2: BREAD

Healthy bread also exists and has long occupied a significant part of store shelves. Pay attention to the "bricks" with cereals or bran, sprouted grain. Rye bread, by the way, is less caloric in contrast to "white", and wholegrain bread is not only a trend. This bread is really very useful and will be an excellent basis for any sandwich.

"Correct" bread costs a little more than usual in supermarkets-from 35 rubles per loaf. And it is often sliced, which is much more convenient.

ITEM # 3: CEREALS, FLOUR AND PASTA

These are the very things that should always be in the house – porridge can be cooked for Breakfast, buckwheat and rice for lunch, and pasta, for example, for dinner. Consider only a few points. For example, it is better to buy pasta from durum wheat - this will have a better effect on your digestion. And oatmeal porridge should not be taken quickly. Bulgur will be an excellent substitute for more high-calorie ground rice, and if you still want pilaf, then give preference to brown rice.

In addition, always keep in stock millet, peas, lentils, buckwheat, couscous. All this separately is not so expensive, especially if you" catch "promotions, but for a long time it will save you from the "headache" of what to cook for a side dish or a child.

If we talk about flour, then start buying corn, rice, wholegrain, oatmeal. They are suitable for pies and other dishes, but at the same time keep the figure.

ITEM NO. 4: THE EGG

Chicken egg is not only a relatively inexpensive product (a dozen – about 40-60 rubles), but also extremely useful. You can add it to dishes, whether it's salads or baked zrazy, as well as make sandwiches with it for Breakfast – you will definitely be full before lunch.

ITEM # 5: MEAT AND FISH

Give preference to chicken and Turkey, lean pork and beef, as well as a variety of fish varieties. All this can be stored frozen for a long time, and if necessary, it will become the basis of a soup or second course.

ITEM # 6: MILK AND DAIRY PRODUCTS

In the refrigerator of a person who monitors their diet, there should always be milk (if finances allow, then not only cow's milk, but, for example, coconut or almond), cottage cheese, kefir, natural yoghurts without additives and flavor enhancers. Also, cheese – normal fat content or "light". Do not forget about butter, and it is better to have a high fat content – for example, 82.5%.

Перевод: Сергазы Иманали

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