That health was strong, and well-beingexcellent, you need to lead a healthy lifestyle. This fact is indisputable. What does the concept of "healthy lifestyle" include? Rejection of bad habits? Yes. Regular exercise? Also correct. But another important link in this logical chain is proper nutrition. We will talk about this concept in this article. From it, the reader will be able to learn how to properly create a balanced menu and recipes for healthy eating for all family members. The presented information will help you to make your diet not only tasty, but also the most useful for the body.
Menu (recipes) for the week is the first steptransition to healthy food. It must be compiled for each week. The seven-day ration should include all the elements necessary for the normal functioning of the body. For convenience, get a notebook where you can record all the necessary information: a daily diet, recipes for cooking healthy food, a list of necessary products and a table of their calories.
Tasty and healthy food (recipes will bepresented below) consists, as a rule, of five meals a day. During breakfast, the body must be saturated with slow carbohydrates, which provide energy for the whole working day. This may be a piece of gray bread with butter, cereal, tea with honey. The second breakfast (snack) is time for reception of 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 a little fats and carbohydrates. The menu may include broth, boiled meat or steamed patties, vegetables, compote, or unsweetened tea. In the afternoon (afternoon tea), dairy products or fruit are recommended. 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 may consist of boiled fish, steamed meat, fruit compote. In more detail the recipes for a healthy diet for the week will be discussed in the next part of the article.
Oatmeal Porridge with Dried Fruit
100 г овсяных хлопьев залейте двумя стаканами water and put the boil. Boil the stock for about 10 minutes. Soak in hot water a handful of different dried fruits (dried apricots, raisins, prunes). Drain the liquid from them and add to the porridge at the final stage of preparation. Cool the dish. Before use, add some honey to the treat.
Buckwheat porridge with milk
Half a cup of buckwheat, rinse and pour 200grams of water. Bring it to a boil, and then stew for 15 minutes under a closed lid. Next, pour in a billet 1 large glass of milk. Dish cook for another 5 minutes and turn off. Let the porridge infuse. Add 1 small spoonful of sugar and a piece of butter to it.
Omelette with vegetables
Onion, sweet pepper, zucchini, tomato clean
and free from seeds.Slice all the vegetables into small pieces. Fry them in vegetable oil. First brown the onions, then add the zucchini and pepper to it. Finally put the tomato. Stew the billet for about 10 minutes. Beat the eggs with salt and pour over the vegetables. Fry the omelet on low heat with one hand, and then turn to the other. Sprinkle the prepared dish with fresh parsley and dill.
Fish baked in tomato puree
Slices of catfish, tilapia or cod salt andpepper slightly. Heat the vegetable oil in the pan and fry the tomato circles on it. Put the tomatoes in a single layer in the form for the oven and salt them. Place the pieces of fish on top. Sprinkle them with chopped parsley. Put the remaining tomatoes on the fish. Smear it on top with sour cream, sprinkle with grated hard cheese. Salt and pepper the dish. Put the mold in the oven, preheated to 180 degrees. Bake the fish for 40 minutes.
Pumpkin porridge with millet
200 g of wheat rinse and pour into the pan.With a pumpkin (300 g), remove the peel and remove the seeds from it. Cut the vegetable flesh into small pieces and put it to the millet. Pour over 200 grams of hot water, salt and put on fire. After boiling the dishes remove the foam from it, cover with a lid. Boil the water over low heat. After pouring hot milk into the pan. Dish cook another 10 minutes and turn off. Before use, sprinkle with sugar.
Cottage cheese casserole
Healthy food recipes mustconsist of dishes based on cottage cheese. How to cook a useful and tasty casserole from it, learn from the description. In a bowl, mix fresh cottage cheese or curd mass (400 g) with semolina (2 large spoons) and sugar (3 large spoons). Add 1 egg to these products. Mix the mass thoroughly. Process the bottom of the form with butter and sprinkle with breadcrumbs. Put the food mass in it and smooth it. Top grease the workpiece with sour cream. Bake the casserole in the oven at a temperature of 200 degrees for about 40 minutes.
Wholemeal sandwiches with meat, vegetables and curd
Slightly dry slices of bread in a toaster.In a bowl, mix the low-fat cottage cheese (200 g) with sea salt. Place the previously thawed and boiled corn and green peas here. Chop greens and pour in curd-vegetable mass. Cut boiled chicken and turkey meat into small slices. Stir all the ingredients. Spread bread over the pie.
All these dishes belong to the category "Healthy food". Breakfast, recipes for which you watched, will be a tasty and useful beginning of the day for both adult family members and children.
For the body to function normallymode, it is necessary to replenish its energy reserves by the use of useful products at about 10 o'clock in the afternoon. What can serve as a snack at this time? Consider seven options for possible second breakfasts:
Lenten soup
700 g sauerkraut, 2 tbsp. lvegetable oil and 100 g of water mix in the pot. 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. Simmer the vegetables and mushrooms for a quarter of an hour and transfer the billet to the cabbage to the pot. Stir all ingredients and leave to infuse. Boil the mushroom broth. Put it in the vegetable preparation. Salt and pepper to taste. Boil soup for half an hour over low heat. Sprinkle the dish with greens.
Mushroom soup puree
На подсолнечном масле поджарьте лук и кусочки champignons. Boil potatoes in chicken broth. Add mushrooms and onions to the soup. Boil the dish for 10-15 minutes. Part of the liquid drain, and chop the grocery mass with a blender. Add stock as needed. Salt the soup to taste, sprinkle with herbs.
Vegetable soup
Look for information on "Healthy Eating forchildren "? The recipes of the first courses presented below will suit you perfectly. The soups cooked according to them are not only tasty, but also beautiful, thanks to the colored vegetables that make up them.
Boil the chicken broth.Put diced potatoes into it. In butter, fry the onions, sweet 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
No recipes for healthy eating can not do without such a valuable product like fish. We offer you to cook a tasty and healthy fish soup.
Washed, gutted fish low-fat varieties inthe amount of 1 kg (ruff, perch, burbot), cook until done. Then remove it from the broth. Strain the liquid and again put on fire. Add potatoes, onions and carrots to it. When the vegetables boil, sprinkle a handful of washed millet. Boil the soup until done. Free the fish from the bones and put in the broth. Boil the soup and turn it off. Serve with greens.
Borscht
In boiling broth, put the beets, choppedstraws, and potatoes - diced. In sunflower oil, fry the tomato dressing from onions, carrots and tomatoes. When the vegetables in the pan are almost ready, put the shredded cabbage to them. Boil the soup for another 10 minutes. At the end add the dressing and greens. Serve with sour cream.
Lentil soup
Washed and pre-soaked lentilspour in 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. Salt, pepper and herbs add to taste.
Cauliflower puree soup
Fry the onions in a deep pot.Add cauliflower and half a glass of water to it. Stew a quarter of an hour. Next, pour turmeric and, if necessary, add water. Stew dish for another 10 minutes. Next, grind the entire food mass blender.
Healthy food recipes, namely main dishes,must consist of protein foods - meat or fish. It can be a piece of both boiled and steamed products. You can make from it blanks in the form of patties or meatballs. Meat must be used low-fat varieties: chicken, turkey, beef, rabbit. In fish, give preference to pike perch, pelengas, perch, ruff.
In the afternoon, when the dinner is still far away, you need to make a small snack. It may consist of the following products (one of them):
Seven light options, but at the same time, a nutritious dinner are presented below.
The recipes presented in the article will help yourfood to make and healthy and tasty. These options are the approximate weekly menu. You can change it at your discretion. The main thing is to adhere to the technology of cooking and eat only healthy foods. And then you and all your households will be healthy, energetic and cheerful.
