How to switch the whole family to proper nutrition? Balanced nutrition for the family: menu for the week How to organize family meals for the week.

When it comes to proper nutrition for the whole family, many housewives brush it off and say that they “can’t do it”: neither the husband nor the children want to hear about it, but continue to demand that they be fed fried cutlets with potatoes, fatty sauces, sweets. baked goods, and other high-calorie and tasty, but not at all healthy dishes. However, what is listed can also be called “the lesser of evils”: it is no secret that most people today eat, if not fast food, then semi-finished products, canned food and ready-made products from the store - this is both convenient and fast, and all family members happy - no one is capricious.

Principles of family nutrition

☀ Consistency in approaches is also very important, not only to specific products, but also to the proper nutrition system as a whole. Let's say you think that drinking soup and a second drink with compote during lunch is harmful. Or that it is advisable not to eat a sweet dessert immediately after the main meal. By evening, your views on this problem should not change.

☀ Try to avoid fundamental extremes (by the way, this is relevant not only for problems related to food). Even if the issues of proper nutrition have always been very important for you, you should not automatically transfer to your child the principles of vegetarianism, raw food diet, separate nutrition, nutrition according to blood type, and especially a variety of fashionable diets (to be honest, we know: some mothers are addicted to this is very active).

☀ Whatever “proper” nutrition plan your family follows, diversity in the family diet is very important. There is no need to buy different types of sausage; this, of course, is not what we’re talking about. But “sitting” on just kefir or green apples is also a certain extreme. Remember that each fruit, especially those grown in its native land, contains a unique set of vitamins and other useful substances, and each fermented milk product (ryazhenka, acidophilus, and yogurt) is “responsible” for its own part of the work to improve the health of our intestines.

Conclusion: proper nutrition is not an end in itself, it is simply a way of existence. And if you live in a family, then it’s easier and better when the same rules exist for everyone: take your children shopping at grocery stores, consulting with them, teach them how to prepare salads from fresh vegetables and cut cheese, discuss a sample menu for tomorrow.

Eating healthy for the whole family is not as difficult as it seems

Only some people can quickly switch the whole family to a different diet: either they manage to come to an agreement, or all family members have nothing against it - they would have accepted the changes earlier if the owner of the house had thought to introduce these changes.

But for most people, rapid change is not acceptable, so if you want to achieve positive results, you will have to be patient. Many people are prevented from making a decision by common misconceptions or rumors that proper nutrition is boring, and natural products are expensive and tasteless. As soon as the topic of usefulness comes up, these people begin to grin or make excuses, and women repeat that their children and husbands “won’t eat it,” but in fact they simply don’t know anything about it, and they don’t know how to cook, although they think themselves as excellent housewives.

Proper nutrition, first of all, means that you need to use fresh and varied products, and prepare meals yourself, rather than buying ready-made food in the store - this will already improve the health and well-being of the whole family. And if you eat these dishes in reasonable quantities, and at the time when you need them, everything will improve even faster, but the housewife will have to take care of all this, and this can take - depending on the “spoiledness” of all family members - not one month, but even more than one year.

Expensive delicacies are not needed: we just need to pay attention to those products that we had not noticed before and did not know what could be cooked from them - after all, most Russian families eat the same. For example, lentils, asparagus, broccoli, rabbit meat - we buy these products less often than sausage or canned food, because we think that dishes made from them will be tasteless or unusual. Using new products, and many of those that we bought before, we can learn to cook many dishes - you can experiment as much as you like, and combine fats, proteins and carbohydrates with plenty of fresh vegetables, fruits and herbs. Also, the diet should always include fresh eggs, fish and meat, animal fats and vegetable oils, dairy products, cereals, nuts and honey.

Gradually, you can learn to cook food in healthy ways: not fry, but bake; do not cook in boiling water, but steam, and generally subject foods to minimal heat treatment - besides, these methods also save time.

Try to buy not exotic products, but local ones, but not out of a sense of patriotism, but simply because they are fresher and healthier. And the fact that they are also cheaper should be a pleasant “bonus”.

Regularity

Recommendations for strict adherence to a diet are not just a whim of nutritionists. The natural need to consume food regularly is determined by the activities of the human body itself. All our internal processes (breathing, heartbeat, cell division, digestive system) are rhythmic. The diet ensures an even load on the digestive system, that is, there should be at least 4 meals a day.

Eating “by the clock” is beneficial at any age, but its importance is especially great for children and adolescents. The body is actively growing, and irregular nutrition is extra stress and fertile ground for the development of health problems. Children in the family must be taught to eat according to a schedule, so they will not have to waste energy on unjustifiably unnecessary life processes.

Diversity

Our body constantly needs a variety of energy materials. We simply must get proteins, carbohydrates, fats, vitamins and minerals from food. Each of the listed substances has its own functions. A lack of any of the components leads to malfunctions in the functioning of the entire body.

If there are children in the family, it is important to give them a varied taste horizon. A child should love different foods and different dishes. Then in adulthood it will be easy for him to properly organize his nutrition. The family's diet must include products from all groups - meat, fish, dairy, and always vegetable.

How to organize proper nutrition for a month

Proper nutrition for the month should be planned when calculating the family’s monthly budget. Calculate the approximate amount of money that will be needed to purchase products and set it aside. It is not recommended to purchase groceries for a whole month at once. To keep food fresh, it is better to purchase it once a week. And bread, dairy products and fruits - 3-4 times a week.

When choosing food for the week, expect that with a balanced family diet, meat will be served twice a week, fish twice, poultry or rabbit meat twice, and one day will be vegetarian. Cereals, vegetables, fruits and dairy products should have a place in the diet almost every day.

To make cooking easier during the week and save time, plan your weekly menu in advance. You can even plan healthy meals for the month. To do this, you will have to spend a little time, but during the whole month you will not have to solve the problem of “what to cook?”

On weekends, with the help of your household, prepare some semi-finished products, for example, make fish and meat cutlets and put them in the freezer. On the eve of the busiest working days, you can cook a large pot of borscht - you can eat it for two days, and its taste will only become richer.

When organizing normal meals for families, multicookers and steamers can be a great help. Even teenagers and men love to cook with them. Multicookers make wonderful porridges. And in a double boiler you get very tasty and healthy fish.

Shopping list for a healthy nutrition menu for the week

(excluding snacks):

Vegetables, fruits, greens

White cabbage - 2 kg
Cauliflower - 400 g (you can use frozen)
Broccoli - 400 g (frozen can be used)
Spinach - 500 g
Onions - 6 medium pcs. (approximately 450 g)
Carrots -7 medium (about 600 g)
Garlic - 2 heads
Zucchini - 3 pcs.
Eggplant - 2 pcs.
Potatoes - 2 kg.
Tomatoes - 1 pc. (approximately 100 gr.)
Greens (dill, parsley) - 2 medium bunches (or 6-9 frozen cubes of greens).
Basil - 1 bunch.
Frozen pumpkin - 80 gr. (you can see how to make these pumpkin cubes here; you can replace them with pumpkin puree from baby food)
Celery root - 1 pc.
Fresh cucumbers 3 pcs.
Radish - 200 g
Celery stalk - 3 pcs.
Oranges - 3 pcs.
Apples 6 g
Banana - 1 pc.
Raisins - 200 gr. (can be replaced with other dried fruits, candied fruits or nuts)

Meat, fish, eggs

Chicken broth - 3.5 liters
Minced chicken or turkey - 500 g
Chicken - 1 bird per 1 kg and 1 piece of medium-sized chicken (back or leg)
Eggs - 20 pcs.
Pork - 1.5 kg (shank, ham, tenderloin - the main thing is that it is the meat part)
Minced meat - 800 g (a mixture of pork and beef in equal proportions)
Salted herring - 1 pc. (or prepared herring fillet 250 g)
Red fish fillet - 400 g.
Salmon - 400 g (fillet)
White fish fillet - 400 g

Dairy

Milk - 1.5 liters
Butter - 530 g
Cheese - 180 g (hard varieties)
Cream 10% - 500 ml (if there is no cream, you can use sour cream)
Cream 20-30% - 250 ml
Sour cream (fat content 20%) - 250 g
Cottage cheese (fat content from 5 to 10%) - 1 kg
Cottage cheese (fat content 15%) - 300 g

Grocery

Millet - 1 cup (200 g)
Buckwheat - 1 cup (210 g)
Spaghetti - 150 g
Pasta -200 g (any size, optional)
Small pasta - 150 g
Oatmeal - 100 g (this is one glass and a quarter)
Barley - 80 g
Sugar - 300 g
Wheat flour - 2 tbsp. l. (30 g)
Vegetable oil - 160 g
Semolina - 100 g
Tomato paste -80 g
Barley - 1.2 cups (80 g)
Bread crumbs - 100 g
Shortbread cookies - 400 g
Gelatin - 30 g
A piece of chocolate - 10 g

Spices and seasonings

Cinnamon - ½ tsp.
Vanillin - to taste
Bay leaf - to taste
Vinegar 9% - 1 tbsp.
Seasoning for meat dishes - 1 sachet (optional)
Salt pepper

Recipes for healthy eating

1. Vegetable soup. Chopped vegetables are added to the chicken broth - broccoli, celery, parsley, basil, carrots, zucchini. Everything is boiled for 15 minutes and served.

2. Moussaka. The following products are placed in layers: onions, eggplants fried without oil, minced meat slightly fried without oil, chopped tomatoes without skin, bell peppers; pour bechamel sauce or just whipped cheese and eggs on top and place in a preheated oven for 30 minutes.

3. Chicken salad with vegetables. Boiled chicken breast, tomatoes, suluguni or feta cheese, bell peppers, Chinese cabbage are cut into cubes, olives are cut in half, everything is mixed and seasoned with olive oil and the juice of one lemon.

4. Fish in the microwave. Place in a heat-resistant pan in layers: chopped onions, grated carrots, pieces of lean fish, chopped tomatoes and pour everything with a sauce of beaten eggs, cheese, sour cream and herbs. 35 minutes in the microwave - and the fish is ready.

5. Pea. Soak a glass of peas overnight and then cook them until tender. Can be served with meat, mushrooms, vegetables or on its own.

This is just a small part of the recipes for healthy family meals that your household will surely love.

Important points

1. If your family doesn’t like salty foods, then it’s easier to add salt to everyone’s taste on their plate. The same applies to spices.

2. If someone has certain preferences, respect them. If your spouse is a vegetarian, prepare plant-based meals for him. But this does not deprive you of the right to eat your favorite foods, including meat and fish.

3. Do not impose your favorite, and possibly very healthy and healthy dishes. Offer, but don't insist. Every person, child or adult, has the right to choose.

4. Coordinate the menu. Expand your food horizons - buy cookbooks and magazines, watch programs about cooking. Prepare new dishes.

What do you think, ladies and gentlemen? In your opinion: What place should food have in family life, and in any life?

Alexander Gushchin

I can’t vouch for the taste, but it will be hot :)

Content

Many women have long been familiar with planning the diet of their household. This event is not easy, because it is necessary to take into account many nuances: the tastes of each family member, income and range of products. However, drawing up a menu for a week for the family helps in solving many problems: the diet loses monotony, the housewife gets rid of daily stress, and the whole family is happy!

Why do we need a menu for the week?

With the right approach, planning your family’s diet for a week is not difficult. It is necessary to write down the composition of daily meals on a piece of paper. After this, the necessary products that should be included in the purchase list are assessed. This approach is considered the main one for rational housekeeping. It provides a lot of benefits, including saving time, money, and the opportunity to change your diet towards a healthy diet.

Save time

eggs;
bird;
meat;
dairy, fermented milk products;
seafood, fish;
cereals;
greens, vegetables;
spices;
berries and fruits;
vegetable oils;
apple marmalade, marshmallows or dried fruits if you want something sweet;
whole grain or yeast-free rye bread.

Selecting a convenient menu form

The weekly family menu form can be printed, electronic, or hand-written. Through trial and error, you will independently understand what is more convenient for you. It’s easy to create a menu for your family using special programs that save effort and time. You can create a universal template on your computer, filling it out every week at your discretion. The most convenient form is the one that combines the menu with the ingredients for each recipe.

Sample menu and recipes for the week for the whole family

Below we provide an approximate menu for the week for the whole family, as well as. This may go against your culinary preferences and habits. But having a template in front of you, it’s easy to make changes to it in your own way.

Monday:

Breakfast - .
Lunch – chicken soup with noodles.
Afternoon snack – salad of dried apricots and carrots.
Dinner – vegetable salad, noodles.

Breakfast – scrambled eggs with sausages.
Lunch – noodle soup.
Afternoon snack – fruit salad or whole fruits.
Dinner – vegetable salad, .

Breakfast – semolina porridge with raisins.
Lunch – goulash.
Afternoon snack – with the addition of rice.
Dinner – radish and herb salad, potato zrazy stuffed with mushrooms.

Breakfast - .
Dinner - .
Afternoon snack – potato flatbread.
Dinner – stewed fish in sour cream, stewed vegetables.

Breakfast – berry dumplings with sour cream.
Lunch – mashed potatoes.
Afternoon snack – yogurt.
Dinner – green salad.

Breakfast - .
Lunch – pea soup with croutons and smoked meats.
Afternoon snack - .
Dinner – stewed cabbage with minced meat and rice, carrot and garlic salad.

Sunday:

Breakfast - egg toast.
Lunch – fish soup.
Afternoon snack - pie.
Dinner – potato casserole with minced meat, mint-cucumber salad.

To implement the proposed menu for the family for the week, we provide some recipes.

Dried apricot and carrot salad

Ingredients: 4 carrots, 2 handfuls of dried apricots, 1 tbsp. l. honey, 2 tbsp. l. lemon juice, 2 tsp. olive oil.
Preparation: peel the carrots and chop them on a grater, pour them into a salad bowl. Add dried apricots cut into strips. Whisk lemon juice, honey, olive oil. Dressing the salad.

Pilaf

Ingredients: 1 carrot, 1 onion, 1 tbsp. l. spices for pilaf, 1 cup rice, 300 g pork, 3 tbsp. l. vegetable oil, herbs.
Preparation: wash the rice several times, first in warm water, then in cold water. Pour into a saucepan, add water and cook until tender. Meanwhile, heat the oil in a thick-bottomed saucepan. Peel the onions and carrots and chop them. Fry vegetables in oil until soft. Add diced pork. We continue to fry. When the meat is ready, add rice and spices. Stir, cover with a lid and simmer over low heat for about twenty minutes. Turn off the heat, sprinkle with chopped herbs, leave for a few minutes.

Salad with mushrooms and chicken

For those who have not encountered the rules of healthy eating, everything may seem very complicated. But in fact, once you start, proper nutrition will become a habit and will not be a burden at all.

If we talk about families, the presence of small children is the main incentive to start eating right. After all, it is in the family that the basic views on life and correct behavior are laid.

In this article we will talk about how you can accustom your household to proper nutrition and not experience discomfort from the process of preparing and eating such food.

Common Mistakes

There should definitely be a person in the family who is constantly guarding proper nutrition. For example, if a wife or mother herself does not mind eating half a kilo of sweets or a package of chips, then there can be no question of any discipline.
Do not buy processed foods, junk or fatty foods. Before going to the store, make a list and strictly follow it. This way you will only add the products you need to your cart.
Don't go to grocery stores hungry. By doing this, you will increase the risk of buying a lot of unnecessary and harmful things.
Do not visit public eating places, especially canteens, snack bars and cafes. If lunch in a public place cannot be avoided, then choose the most harmless dishes - boiled porridge and steamed cutlets, fish. No one can guarantee that food is cooked in fresh oil and will not do more harm than good.
If you are leaving home with your children for a long time, for example, for a cultural event or for a shopping trip, then it is more advisable to take food with you. This could be fruits, vegetables, kefir, juice, milk (fortunately now all this is sold in small portioned packages), bread, cheese, etc. This way you won't have to buy food on the street or in a store, and your family won't go hungry.
If you diligently teach your children to eat properly, and you yourself eat fried, smoked and unhealthy foods in front of them, then such attempts will only make things worse. For children, junk food will become something desirable, but not yet available due to age. And when a certain freedom of action appears, they will begin to eat it with double enthusiasm.
Limit sweets, flour, and buy cakes only on holidays. Minimize various store-bought desserts for children that contain more chemicals than natural ones. It’s better to treat your children to one piece of candy or a piece of chocolate a day. This way, they will not develop a strong need for sweets, because they eat it every day, and at the same time, a minimal amount of sweets will not harm the child’s body.
Don't be silent when serving healthy dishes. Explain to the whole family why this or that product is useful. This will be a good incentive to empty the plate for both the adult and the child.
A great time to start eating right is the birth of a child, when the mother is contraindicated to eat junk food. Another great moment is when your baby starts attending kindergarten. There they are taught discipline and proper nutrition. All you have to do is maintain an appropriate daily routine and prepare healthy meals.
Introduce the new diet gradually. At first, start with at least dinner; don’t let your household eat junk food in huge quantities before bed. Gradually replace lunch and breakfast.

What can you eat?

The most important rule is to use everything natural. Completely eliminate all semi-finished products, ready-made meals, canned food, and fatty sausages. Store-bought ready-made food contains a huge amount of flavor enhancers, and then it is often difficult to evaluate the quality of such products. It is better to purchase products 2-4 times a month. This way you will always have fresh vegetables, fruits and dairy products in your refrigerator.

Buy a variety of cereals - cereals contain a huge amount of vitamins and minerals. Make sure you have honey, nuts and dried fruits in your house - this is a great alternative to unhealthy desserts and sugar. Instead of mayonnaise, use kefir, yogurt, sour cream.

Cooking rules

Gradually introduce your family to steamed, stewed and baked dishes. Most of them are not inferior in taste to a fried dish, and the benefits for the body are much greater. It is advisable to purchase a steamer and a multicooker. This way you will not only cook healthy food, but you will also be able to save time by not having to stand at the stove. By the way, you will soon notice that cooking will take much less time.

Balanced menu for 7 days

Monday

Morning: oatmeal with milk (nuts, honey, dried fruits if desired), bread, cheese, green tea.
Day: pickle, boiled rice, steamed chicken cutlet, carrot salad with garlic, marshmallows, compote.
Evening: vegetable stew, stewed beef liver, fruit jelly, still water.

Tuesday

Morning: millet porridge, cottage cheese with sour cream, cocoa.

Day: borscht, mashed potatoes, baked fish, marmalade, tea.

Evening: durum wheat pasta, boiled beet salad, drink.

Wednesday

Morning: rice porridge with milk, cottage cheese casserole, tea.
Day: chicken broth with eggs, stewed cabbage, steamed cutlet, lean cookies, jelly.
Evening: vegetable salad, boiled buckwheat with mushrooms and onions, compote.

Thursday

Morning: semolina porridge, rye bread sandwich with cheese, cocoa.
Day: fish soup, pilaf with chicken and vegetables, marmalade, compote.
Evening: boiled potatoes, stewed vegetables, white cabbage salad.

Friday

Morning: omelet, cottage cheese with sour cream, marshmallows, tea.
Day: cabbage soup, boiled buckwheat with meatballs, marmalade, compote.
Evening: vegetables baked with meat, tea.

Saturday

Morning: oatmeal with honey, cottage cheese casserole, tea.
Day: mushroom soup, boiled rice with white meat, fruit drink.
Evening: boiled pasta, vegetable lecho with mushrooms, compote.

Sunday

Morning: buckwheat porridge with milk, long-lasting cookies, jelly.
Day: pea soup, mashed potatoes, fish baked with cheese, fruit jelly, compote.
Evening: stewed cabbage with steam cutlet, tea.

Between main meals it is recommended to eat fruits and yoghurts, but no later than 2-3 hours before a full meal. In the evening you can drink a glass of kefir or still mineral water. It is recommended to drink at least 2 liters of clean water during the day.

Recipes

Vegetable stew. You will need:

potatoes - 4 pcs;
carrots - 1-2 pcs;
onion - 1 piece;
zucchini - 1 piece;
white cabbage - 300 g;
vegetable oil;
water - 300 g;
salt.

Peel all vegetables and cut into small cubes, place in a thick-bottomed saucepan or multicooker, add water and simmer for 40 minutes, finally add 1-2 tbsp. vegetable oil and salt, spices to taste.

Pea soup. Ingredients:

dried peas - 350 g;
potatoes - 300 g;
carrots - 1 piece;
onion - 1 piece;
beef - 300 g;
water - 3 l.

Pre-soak the peas for 3-4 hours, then drain the old water, add fresh water and place on the stove. When the cereal boils, remove the foam, add salt and reduce the heat by half. Leave to cook for 1-1.5 hours, then add the beef cut into pieces, cook for another 40 minutes.

Peel the vegetables, cut into cubes and add to the pan, cook for 20 minutes, at the end of cooking add bay leaf and sweet peas. You can add 2-3 tablespoons of vegetable oil. Considering that the vegetables were not sautéed and the meat is lean, there will be no harm from such an amount of oil.

The modern rhythm of life sometimes simply leaves us no choice - no matter how much we want to eat right, sometimes we have to give up the rules of normal nutrition for the sake of speed, convenience, or at the request of our household members. But properly organized family nutrition is the key to ensuring that the members of this family will be healthy and active. What are the main mistakes we make in family nutrition?

1. Lots of meat. It just so happens that we eat much more meat than our body requires. In fact, you should eat meat no more than 1-2 times a week. On other days, it can be replaced with poultry or fish.

2. Lots of carbohydrates, few vegetables. Carbohydrates are necessary for the body, but their amount should be no more than 70-75% of the total calorie content of foods, while our food often consists of 80-90% carbohydrates. The basis of the family's diet should be vegetables. A maximum of 90-120 kcal per day is allocated for fast carbohydrates, and we often exceed this norm several times.

3. Fat. We eat so much fat that it is not surprising that it is deposited later on our figures. Avoid fatty meats, mayonnaise, and fried foods. According to the standards of proper nutrition, it is better not to fry food, but to boil, bake or stew. This way you will eat less fat and retain more nutrients in your food. Instead of mayonnaise, season salads with olive oil or lemon juice.

4. Incorrect family diet. Often the diet is structured completely incorrectly - snacks for breakfast, sandwiches for lunch, a plate of dumplings for dinner. Lunch must necessarily include a liquid dish, breakfast must contain 40% of the daily calorie content, and dinner must be light and easily digestible.

5. Overeating as a family food tradition. Long, hearty dinners, family holidays with pickles, instructions to the child “Until you eat everything, you won’t go for a walk” - all this leads to the fact that we eat too much. And if you consider that the basis of this diet is food that can hardly be called healthy, then the picture comes out very alarming.

Why do we eat wrong?

We are subject to the misconception that normal nutrition is very long, tasteless, unfulfilling, monotonous and expensive. In fact, proper family nutrition should be varied and satisfying. At the same time, organizing normal nutrition for a family is not such a difficult task, it is not at all expensive, because the best products are cereals, local vegetables and lean meat, poultry and fish. Food should not be expensive, but fresh and natural.

Organize proper nutrition for the month

Planning is a very good thing, including when it comes to proper nutrition for the family. By planning healthy meals for your family for the month, you eliminate some unhealthy foods from your diet in advance and, moreover, save your budget by eliminating random purchases. It is better to buy food in large supermarkets or markets - it is fresher there, better quality, and cheaper than in a store near your home.

What should you keep in mind when planning your monthly diet?

First, from the shopping list we exclude products such as mayonnaise, ketchup, hot dogs and sausages, processed meats, ready-made foods and various “instant” foods, processed foods, soda, smoked meats, canned food, and fatty meats. You don't need all this.

Secondly, we exchange white bread for black, semolina for barley, white rice for brown, lamb and pork for lean beef. Only wholesome, healthy foods should be used to feed the family.

Thirdly, let’s stop being lazy and start cooking ourselves, rather than buying ready-made food in the store - you want to organize your family’s meals so that its members are healthy and happy, right? The recipes are simple and at the same time varied, and the dishes themselves are tasty and very filling.

What should be in your family refrigerator to properly feed your family?

1. Vegetables. Fresh and frozen vegetables and mixed vegetables are what will form the basis of your family's diet.

2. Fruits and berries. Fruits, like vegetables, are very important for us - they contain vitamins, fiber, fruit acids and many useful microelements. Apples, bananas and citrus fruits are especially useful.

3. Porridge, cereals. The diet must include tasty and healthy grains - wheat, oatmeal, buckwheat, pearl barley, brown rice, millet cereal, etc.

4. Olive oil. You will use it to dress salads, and you will use it to cook food.

5. Nuts and dried fruits are sources of useful microelements, fiber and fatty acids. Ideal for snacking.

6. Legumes. This is a nourishing and tasty product, a source of protein, fiber, complex carbohydrates and many useful vitamins and microelements.

7. Mushrooms. This is simply a storehouse of useful substances - be sure to include mushrooms in your diet, especially since they are not inferior in nutritional value to beef.

8. Fish. It contains healthy fatty acids, phosphorus, calcium and other trace elements, as well as many vitamins and protein.

9. Bird. Chicken and turkey are dietary meat substitutes that are tasty and very healthy.

10. Meat. Choose lean meats, preferably beef and veal.

11. Fermented milk products. Necessary for digestion and containing a lot of protein and calcium, fermented milk products are an essential part of proper family nutrition.

12. Eggs are another important source of protein and healthy amino acids, ideal for breakfast.

13. Pasta made from durum wheat is a valuable source of carbohydrates, fiber and microelements.

14. Honey (as a healthy sugar substitute), apple cider vinegar and lemon juice for salad dressings, natural spices and herbs to add flavor to food.

15. Bran or whole grain bread is a tasty and very healthy source of carbohydrates, fiber and microelements.

Recipes for healthy eating

1. Vegetable soup. Chopped vegetables are added to the chicken broth - broccoli, celery, parsley, basil, carrots, zucchini. Everything is boiled for 15 minutes and served.

5. Pea. Soak a glass of peas overnight and then cook them until tender. Can be served with meat, mushrooms, vegetables or on its own.

This is just a small part of the recipes for healthy family meals that your household will surely love.