the basis of healthy eating is to maintain proportion between the various components of food....
TRANSCRIPT
The basis of healthy eating is to maintain
proportion between the various components of food. Protein, carbohydrates, fats, fiber, vitamins
and minerals are needed for normal body function. Sugars and animal fats should be avoided. The
carbohydrates and protein should be consumed in 2: 1 ratio, reduce salt intake, eat more fiber. Eat raw products, because cooking destroys some of the vital substances. Diet based on the principles
of healthy eating provides the body with all the elements of energy, vitamins and minerals that
are essential in life processes.
I. Breakfast semolina pudding coffee with milk two slices of breadwholemeal rollbutter cheesetomatoes Second breakfasttwo slices of breadtwo teaspoons of butter lettuce leaffive slices of cucumberdrink with currant
LunchFruit soup with noodles (f.e. strawberry )beef cutlets with vegetables, potatoes with dill coleslaw without oil cherry compote bread – wheat bread or wholemeal roll Dinner Rice, milk Cup of fruit tea sweetened with one teaspoon of sugar slice of wholemeal bread with butter
II. Breakfast two glasses of milktwo slices of wholemeal breadbread flourthree teaspoons of buttera full teaspoon of jamFruit
Second breakfasttwo bread wheatpasta with eggsradishes and tomatoesMulti-fruit drink
Lunchsoup with ricebraised vealfive medium potatoesChinese cabbage salad with mayonnaiseJellybread – wheat bread or vegetable salad
Dinnervegetable salad with mayonnaisecup of tea sweetened with a teaspoon of sugartwo slices of wholemeal bread with butterdry sausage
III. BreakfastOatmeal - oatmeal + milk2 slices of brown breadButter2 slices lean hammustard or ketchuppicklestea with lemon Second breakfast2 slices of brown breadButtercream cheesea slice of lean hamlettuceapple
Lunchcucumber souppork chopbuckwheatbeet saladcompote
Afternoon snackvanilla pudding with raspberry juice
Dinner2 slices brown breadButtercottage cheese with radish and chivescherry jamtea with lemon
IV. BreakfastTea with milkwholemeal breadToast, margarine or butterchicken sausagetomato Second Breakfastsandwich - wholemeal breadpasta with cheese, chives, radishes and peppersfruit drink
Lunchsoup with beansfish stewed with vegetablesChinese cabbage salad with potatoes sprinkled with dill DinnerBuckwheatCarrot, apple and horseradish
V. Breakfastorange or a glass of juice squeezedfrom an orange or two kiwi fruits, A glass of 1,5 % milk,three tablespoons of muesli cereal without sugar,
Second breakfast sandwich with grilled rye bread with turkey or cheese to 17 % fat or tuna, a fruit
Lunch soup or cooked vegetables or 40 g of cooked legumes, or a small potato, white meat (poultry or veal) or lean fish, salada glass of milk or plain yoghurt
Afternoon snackany fruitprobiotic yoghurt or kefir
Dinnersoup or salad or cooked vegetables or salad (no potatoes, mayonnaise, ketchup, juices)boiled egg or scrambled eggs (1 yolk, 2 glairs), or lean fish or poultry meatone cup of milk or yoghurt.
VI. Breakfastcottage cheese with watercresschive and tomatoslice of white bread (enriched with calcium)2 dried apricotsa glass of fruit juice or fruit tea with lemon and a teaspoon of sugar
Second breakfastslice of wholemeal bread with vegetablesa piece of fruit cakea little sunflower seedbananamilk cocktailmandarin
Lunchcasserole with cheese and milk with the additional steamed broccoli, peas and a few slices of tomato
Afternoon snackfruit or yoghurt
Dinnerbean soupGreek saladfruit tea.
VII. Breakfastcorn flakes served with milk, buttermilk or yoghurt,a glass of milk or kefir or fruita glass of diluted fruit juice Second breakfasta portion of yoghurt, wholemeal bread sandwich with cheese
Lunchrice with a portion of
roast pork or a portion of fish prepared by
steaming, sauerkraut and mashed
carrots, apples with a little olive oil fruit tea
Afternoon snackfruit cocktail and milky bar of chocolate
Dinnermeat or fish with fried vegetables, rice pudding or fruit
Fruit salad
INGREDIENTS:2 bananas 3 peaches
7 plums3 apples2 pears 1 orange
1 bunch of grapes.
Fruit salad - how to prepare:
all fruit cut into cubes and add 1 large tablespoon of sugar, then stir.
Tangerine- carrot mix.
INGREDIENTS: 3 large carrots, 1 / 3 big celery,
1 apple, 3 seedless tangerines, 1 / 3 of a long leek,
2 tablespoons maple syrup, 1 teaspoon of lime juice, pepper, salt to taste,
3 tablespoons of good mayonnaise, dill
Chop carrots, celery and apple, add lemon juice. Peel tangerine, divide and clean the white parts, you can cut it in half. Add sliced leek into salad, add the dill, and mix salad with mayonnaise and
seasonings. Add 2 tablespoons of maple syrup
Healthy diet is very important !
Thanks for the attention