Transcript The basis of healthy eating is to maintain proportion between the various components of food.

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 bread
wholemeal roll
butter
cheese
tomatoes
Second breakfast
two slices of bread
two teaspoons of butter
lettuce leaf
five slices of cucumber
drink with currant
Lunch
Fruit 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 milk
two slices of wholemeal bread
bread flour
three teaspoons of butter
a full teaspoon of jam
Fruit
Second breakfast
two bread wheat
pasta with eggs
radishes and tomatoes
Multi-fruit drink
Lunch
soup with rice
braised veal
five medium potatoes
Chinese cabbage salad with
mayonnaise
Jelly
bread – wheat bread or vegetable
salad
Dinner
vegetable salad with mayonnaise
cup of tea sweetened with a
teaspoon of sugar
two slices of wholemeal bread with
butter
dry sausage
III. Breakfast
Oatmeal - oatmeal + milk
2 slices of brown bread
Butter
2 slices lean ham
mustard or ketchup
pickles
tea with lemon
Second breakfast
2 slices of brown bread
Butter
cream cheese
a slice of lean ham
lettuce
apple
Lunch
cucumber soup
pork chop
buckwheat
beet salad
compote
Afternoon snack
vanilla pudding with
raspberry juice
Dinner
2 slices brown bread
Butter
cottage cheese with radish
and chives
cherry jam
tea with lemon
IV. Breakfast
Tea with milk
wholemeal bread
Toast, margarine or butter
chicken sausage
tomato
Second Breakfast
sandwich - wholemeal bread
pasta with cheese, chives, radishes and
peppers
fruit drink
Lunch
soup with beans
fish stewed with vegetables
Chinese cabbage salad with
potatoes sprinkled with dill
Dinner
Buckwheat
Carrot, apple and horseradish
V. Breakfast
Lunch
soup or cooked vegetables or 40 g of
cooked legumes, or a small potato, white
meat (poultry or veal) or lean fish, salad
a glass of milk or plain yoghurt
orange or a glass of juice squeezed
from 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
Afternoon snack
any fruit
probiotic yoghurt or kefir
Dinner
soup 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 meat
one cup of milk or yoghurt.
VI. Breakfast
cottage cheese with watercress
chive and tomato
slice of white bread
(enriched with calcium)
2 dried apricots
a glass of fruit juice or fruit tea
with lemon and a teaspoon of sugar
Second breakfast
slice of wholemeal bread with
vegetables
a piece of fruit cake
a little sunflower seed
banana
milk cocktail
mandarin
Lunch
casserole with cheese and milk with
the additional steamed broccoli,
peas and a few slices of tomato
Afternoon snack
fruit or yoghurt
Dinner
bean soup
Greek salad
fruit tea.
VII. Breakfast
corn flakes served with milk, buttermilk or yoghurt,
a glass of milk or kefir or fruit
Lunch
a glass of diluted fruit juice
rice with a portion of roast
pork or a portion of fish
Second breakfast
prepared by steaming,
a portion of yoghurt,
sauerkraut and mashed
wholemeal bread sandwich with cheese
carrots, apples with a little
olive oil fruit tea
Afternoon snack
fruit cocktail and milky bar of chocolate
Dinner
meat or fish with fried vegetables,
rice pudding or fruit
Fruit salad
INGREDIENTS:
2 bananas
3 peaches
7 plums
3 apples
2 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