In order for your health to be strong and your health to be excellent, you need to lead a healthy lifestyle. This fact is undeniable. What does the concept of a healthy lifestyle include? Rejection of bad habits? Yes. Regular exercise? That's right too. But another important link in this logical chain is proper nutrition. It is about this concept that we will discuss in this article. From it, the reader will be able to learn how to correctly compose a balanced menu and recipes for healthy eating for all family members. The information provided will help you to make your diet not only tasty, but also as useful as possible for the body.
Where to start a healthy diet?
The menu (recipes) for the week is the first step in switching to wholesome food. It must be made up every week. The seven-day diet should include all the elements necessary for the normal functioning of the body. For convenience, create a notebook where you can write down all the necessary information: daily diet, recipes for preparing healthy food, a list of necessary products and a table of their calories.
The right menu: what is it?
A tasty and healthy diet (recipes will be presented below) consists, as a rule, of five meals a day. During breakfast, the body should be saturated with slow carbohydrates, which will provide energy for the whole working day. It can be a piece of gray bread with butter, cereal, tea with honey. The second breakfast (snack) is the time for fresh fruit or vegetable salad. Lunch should be hearty, but not heavy. At this time of day you need to eat proteins, as well as little fats and carbohydrates. The menu may include broth, boiled meat or steamed cutlets , vegetables, compote or unsweetened tea. In the afternoon (afternoon), it is recommended to take dairy products or fruits. Dinner should not overload the stomach with heavy food. At this time of day it is necessary to consume a small amount of vegetable fats, proteins, carbohydrates. The diet can consist of boiled fish, steamed meat, fruit compote. In more detail, we will consider recipes for healthy nutrition for a week in the next part of the article.
Breakfast
Oatmeal porridge with dried fruits
Pour 100 g of oatmeal with two glasses of water and set to boil. Boil the billet for about 10 minutes. Pre-soak in hot water a handful of different dried fruits (dried apricots, raisins, prunes). Drain the liquid from them and introduce into the porridge at the final stage of cooking. Cool the dish. Before use, add a little honey to the treat.
Buckwheat porridge with milk
Rinse half a glass of buckwheat and pour 200 grams of water. Bring it to a boil, and then simmer under a closed lid for about 15 minutes. Next, pour 1 large glass of milk into the blank. Boil the dish for another 5 minutes and turn it off. Let the porridge brew. Add to it 1 small spoonful of sugar and a slice of butter.
Omelet with vegetables
Peel onion, sweet pepper, zucchini, tomato
and free from seeds. Cut all the vegetables into small pieces. Sauté them in vegetable oil. First brown the onion, then add the zucchini and pepper to it. Put the tomato last. Stew the billet for about 10 minutes. Beat the chicken eggs with salt and pour on top of the vegetables. Sauté the omelet on low heat on one side and then flip on the other. Sprinkle the finished dish with fresh herbs of parsley and dill.
Baked fish in tomato puree
Slices of catfish, tilapia or cod salt and pepper lightly. Heat the vegetable oil in a pan and fry the circles of tomatoes on it. Put the tomatoes in one layer in the oven dish and salt them. Place fish slices on top. Sprinkle them with chopped parsley. Put the remaining tomatoes on the fish. Lubricate it on top with sour cream, sprinkle with grated hard cheese. Salt and pepper the dish. Place the mold in the oven, preheated to 180 degrees. Bake fish for 40 minutes.
Pumpkin porridge with millet
Rinse 200 g of millet and pour into a pan. Remove the peel from the pumpkin (300 g) and remove the seeds from it. Cut the vegetable pulp into small pieces and put to the millet. Pour food with 200 grams of hot water, salt and put on fire. After boiling the dish, remove foam from it, cover with a lid. Evaporate over low heat. After pouring hot milk into the pan. Cook the dish for another 10 minutes and turn it off. Sprinkle porridge with sugar before use.
Cottage cheese casserole
Recipes for a healthy diet must consist of cottage cheese based dishes. How to cook a healthy and tasty casserole from it, we learn from the description. In a bowl, mix fresh cottage cheese or curd (400 g) with semolina (2 large tablespoons) and sugar (3 large tablespoons). Add 1 egg to these products. Mix the mass thoroughly. Process the bottom of the mold with butter and sprinkle with breadcrumbs. Put the food mass in it and smooth it. Lubricate the workpiece with sour cream on top. Bake the casserole in the oven at a temperature of 200 degrees for about 40 minutes.
Whole grain bread sandwiches with meat, vegetables and cottage cheese
Dry the slices of bread in the toaster. In a bowl, mix fat-free cottage cheese (200 g) with sea salt. Here also put pre-thawed and boiled corn and green peas. Grind greens and pour into the curd and vegetable mass. Cut into small slices the boiled meat of chicken, turkey. Stir all the ingredients. Paste slices of bread with a paste.
All of these dishes are categorized as "Healthy Eating." Breakfast, recipes for which you viewed, will be a tasty and healthy start to the day for both adult family members and children.
Lunch: Vitamin Snacks
In order for the body to function in a normal mode, it is necessary to replenish its energy reserve by eating healthy foods at about 10 in the afternoon. What can be a snack at this time? Consider seven options for possible second breakfasts:
- Apple, pear, quince.
- A handful of dried apricots, raisins.
- Yogurt or curd.
- Nuts.
- Fresh grated carrots with apple.
- A slice of cheese.
- Grapes
First course options
Lean cabbage soup
700 g sauerkraut, 2 tbsp. l mix vegetable oil and 100 g of water in a cast iron. Put it in the oven and simmer for 2 hours at 130 degrees. Boil the mushrooms and strain. Fry the onions and carrots, and then add the mushrooms to them. Stew vegetables and mushrooms for a quarter of an hour and pour the workpiece into a cast iron for cabbage. Stir all the ingredients and leave to brew. Boil the mushroom broth. Transfer the vegetable harvest into it. Season with salt and pepper to taste. Cook the cabbage soup for another half hour on low heat. Sprinkle the dish with herbs.
Mushroom Soup
Fry onion and mushrooms in sunflower oil. Cook the potatoes in the chicken broth. Add mushrooms and onions to the soup. Cook the dish for 10-15 minutes. Drain part of the liquid, and grind the product mass with a blender. Add broth as needed. Salt the soup to taste, sprinkle with herbs.
Vegetable soup
Looking for information on healthy eating for children? The first course recipes below are perfect for you. The soups prepared with them are not only tasty, but also beautiful, thanks to the colored vegetables that make up them.
Boil the chicken stock. Put diced potatoes in it. In oil, fry onions, peppers and carrots. When the potatoes are cooked, add fresh green peas and vegetables from the pan to the soup. Bring the dish to a boil and turn it off. Sprinkle the soup with herbs, salt to taste.
Ear
In no way recipes for a healthy diet can do without such a valuable product as fish. We suggest you cook a delicious and healthy ear.
The washed, gutted fish of low-fat varieties in the amount of 1 kg (ruff, perch, burbot) cook until tender. Then take it out of the broth. Strain the liquid and put it on the fire again. Add potatoes, onions and carrots to it. When the vegetables boil, pour a handful of washed millet. Cook the soup until cooked. Free the fish from the bones and put in the broth. Boil the soup and turn it off. Serve the dish with herbs.
Borscht
In a boiling broth, put the beets, chopped into strips, and potatoes - in cubes. In sunflower oil, fry the tomato dressing of onions, carrots and tomatoes. When the vegetables in the pan are almost ready, put chopped cabbage on them. Cook the borscht for another 10 minutes. At the end, add dressing and herbs. Serve the dish with sour cream.
Lentil Soup
Pour the washed and pre-soaked lentils into boiling water or broth. Cook it for about half an hour. Then add potatoes to the pan. Separately, fry carrots and onions. When the potatoes are cooked, pour the vegetables from the pan into the broth. Boil the soup and remove from heat. Add salt, pepper and herbs to taste.
Cauliflower Soup
Fry the onions in a deep iron. Add cauliflower and half a glass of water to it. Quench a quarter of an hour. Add turmeric and add water as needed. Stew the dish for another 10 minutes. Next, grind the entire food mass with a blender.
Second courses
Recipes for a healthy diet, namely the main dishes, should consist of protein products - meat or fish. It can be a piece of both boiled product and steamed. You can make from it blanks in the form of cutlets or meatballs. Meat must be used in low-fat varieties: chicken, turkey, beef, rabbit. In fish, give preference to zander, pelengas, perch, ruff.
High tea
In the afternoon, when dinner is still far away, you need to take a small snack. It may consist of the following products (one of them):
- Kefir, yogurt.
- Vegetable salad.
- Citrus.
- Fruit salad.
- Dried fruits.
- Bun.
- Milk shake.
Healthy Food: Dinner (Recipes)
Seven options for a light but nutritious dinner are presented below.
- Steamed meatballs.
- Pilaf is vegetarian.
- Mashed potatoes.
- Baked Eggplant.
- Buckwheat porridge.
- Vegetable stew.
- Bean puree.
Conclusion
The recipes presented in the article will help make your food both healthy and tasty. These meal options are a sample weekly menu. You can change it at your discretion. The main thing is to adhere to cooking technology and eat only healthy foods. And then you and all your household will be healthy, energetic and cheerful.