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Author: Наталья Листьева

Dietitian and sports nutrition specialist. Her expertise covers both general nutrition and dietetics specific to athletes and active people. Natalia helps her patients and clients develop individual nutrition plans, taking into account their needs for physical activity and achieving sports goals. Her professional advice and approach to healthy eating help you achieve optimal results in both sports and overall fitness.

Salad with chicken breast, cucumber, tomatoes and greens

Published Автор Наталья Листьева843
Salad with chicken breast, cucumber, tomatoes and herbs is an ideal choice for those who prefer a light and balanced diet. This dish is not only delicious, but also healthy, as it contains many nutritious components. - 200 g chicken breast: about 260 calories - 1 medium cucumber: about 15 calories - 2 medium tomatoes: about 50 calories - Fresh…

Fat-free cottage cheese casserole

Published Автор Наталья Листьева782
Fat-free curd casserole is perfect for those who are watching their diet and prefer healthier dessert options. Fat-free curd casserole allows you to enjoy the flavor and texture of a baked dessert without adding extra calories from fat. Number of servings: 4 servings - 500 g of fat-free cottage cheese: about 200 calories - Eggs 4pcs: about 280 calories (70…

Protein bran pancakes

Published Автор Наталья Листьева807
Protein bran pancakes are great for diet-conscious people looking to increase their protein intake or just looking for a healthier pancake option. Ingredients: - 4 eggs: about 280 calories(70 calories in one egg) - 1/2 cup skim cottage cheese: about 80 calories - 1/4 cup bran: about 30 calories - 2 tablespoons of flour: about 60 calories - 1 teaspoon…

Roast turkey with vegetables.

Published Автор Наталья Листьева913
Ingredients - 500 g turkey (fillet or breast) - 2 tablespoons of olive oil - 1 medium onion (chopped) - 2 garlic cloves (chopped) - 1 red pepper (chopped) - 1 yellow pepper (chopped) - 1 green pepper (chopped) - 1 medium carrot (chopped) - 1 medium zucchini (sliced) - Salt and freshly ground black pepper to taste Calorie content…

Grilled tuna with fresh vegetable salad

Published Автор Наталья Листьева946
Ingredients - 2 tuna steaks (approx. 200 g each) - 2 tablespoons of olive oil - The juice of one lemon - Salt and freshly ground black pepper to taste For the salad - 2 cucumbers - 2 tomatoes - 1 red onion - 1 small carrot - 1 green pepper - 1/2 bunch of fresh parsley or cilantro -…

Protein omelet with vegetables and skim cottage cheese

Published Автор Наталья Листьева869
Protein omelette with vegetables and skim cottage cheese is a light and nutritious dish rich in protein and vitamins. It has a tender texture and a combination of flavorful vegetables. The skim cottage cheese makes the omelet creamy and adds extra protein. The flavor of the omelet salad is nicely balanced and can be topped with fresh tomato, avocado or…

Salad of eggs, radishes, onions, spinach and cucumbers

Published Автор Наталья Листьева805
Ingredients: - 1 bunch of spinach - 2 chicken eggs - 1 purple onion - 6 radishes - 1 cucumber - 1 tablespoon of olive oil - 1 teaspoon of spices and seasonings (your choice) How to make a salad 1. Prepare the eggs: Put the eggs in a saucepan, cover with cold water and place over a medium heat.…

What Happens if You Eat Only Chicken Meat?

Published Автор Наталья Листьева216
Many people, striving for weight loss or proper nutrition, often focus on protein-rich foods, and chicken meat becomes a favorite. It is considered a dietary product rich in protein and low in fat. But what happens if you decide to eat only chicken? Let’s find out. Why is Chicken Meat So Popular? Chicken meat is one of the most popular…

Lenten buckwheat cutlets

Published Автор Наталья Листьева614
As a professional dietitian, I recommend buckwheat patties as a tasty and healthy dish suitable for a nutritious diet. Buckwheat is an excellent source of slow carbohydrates, protein, and microelements, making it an ideal product for vegetarian and dietary cuisines. Ingredients: - Buckwheat (1 cup): 160 g, 567 kcal. - Water (2 cups): calorie-free. - Salt: to taste, calorie-free. -…

How to reduce salt intake: practical tips and WHO recommendations

Published Автор Наталья Листьева639
Reducing salt intake is significant for public health. High sodium consumption is one of the primary causes of cardiovascular diseases, which are leading causes of mortality worldwide. According to the World Health Organization (WHO), reducing salt in the diet can significantly decrease the risk of developing hypertension and other related diseases. Health policies in many countries include programs aimed at…
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