PP basket: what to buy home for the week

Self-isolation makes it impossible to go to the store every day, so many people try to stock up on groceries for the week. It is not easy to make a list of exactly what you will need to form a good and most importantly correct diet for seven or more days. We offer options for the right and healthy items to put on your shopping list.

To form a PP basket, you need to remember that proper nutrition means eating natural foods that only benefit the body. The diet should include the right amount of nutrients, that is, proteins, fats, carbohydrates, vitamins and trace elements.

Protein

Daily consumption of protein guarantees you perfect hair, skin and nails. In addition, it is especially useful for athletes, because muscle growth is directly related to the synthesis of protein in the body. And if you feel apathy, lack of energy and drowsiness, it may be because your body lacks this very element.

The best source of protein is food of animal origin. For pp-recipes, it is better to choose meat of lean varieties, for example, chicken or veal. It is better to include red fish in the diet, although it is fatter than tuna or cod, but it contains a lot of omega-3. Curd and other dairy products contain a lot of protein, but almost no carbohydrates.

Vegetables, cereals, nuts and legumes are also sources of natural protein. Moreover, they contain a lot of fiber, minerals and vitamins.

Buckwheat is one of the healthiest cereals. It contains protein, unsaturated fatty acids, vitamins A, B, E and PP, as well as calcium and zinc. In addition, buckwheat keeps longer and does not mold even in high humidity.

Fats

As soon as there is a desire to lose weight, many people start to refuse fats. This is wrong, because they are necessary for our body. It is worth knowing that they are divided into two types: saturated fats – harmful fats that are deposited in the fat layer and do not allow you to lose weight (fast food, palm oil, lard, cheese) and unsaturated fats.

Foods that contain unsaturated fats are:

• Fish and seafood;
• vegetable oils;
• avocados;
• nuts.

It is enough for a person to consume 1 gram of fats per 1 kg of weight for normal functioning of the body.

Fiber

Fiber is needed to maintain a healthy weight and shed excess pounds, as well as to ensure the normal functioning of the gastrointestinal tract. It is found in vegetables, fruits, berries and dried fruits. Your daily diet should include all groups.

The most healthy and nutritious fruit is the pear. It is one of the best fruit sources of dietary fiber. Avocado is no less useful, because it is not only a source of vegetable fats, but it is also rich in vitamin C, potassium, magnesium, vitamin E and various B vitamins. The fiber content in one avocado is about 10 g.

Of vegetables it is worth highlighting carrots – this is a low-calorie and nutritious root vegetable, which should always be at home. One of the most useful products is considered broccoli, because it contains vitamins C and K, B vitamins, potassium, iron and manganese. In addition, cabbage has a high protein content compared to other vegetables.

Beans are the most popular type of legumes, which contain a large amount of vegetable protein, vitamins and trace elements. If you have a question, which bean is better – red or white, then it can not be answered unequivocally. Both types have a lot of useful properties for the body, but white beans are digested a little better, and red beans are more caloric. For athletes is ideal just red, and if you are not engaged in hard physical labor or sports, give preference to white beans.

Do not forget about the popular superfood – chia seeds, which are eaten by almost all followers of a healthy diet. They contain a lot of magnesium, phosphorus, calcium and fiber.