Healthy nutrition for the whole family: we choose healthy products and create a menu for every day. Proper diet for a week Basics of healthy eating in the family

Eating healthy is usually talked about in the context of losing weight. But the best option would be to think about switching as early as possible with the whole family. How to implement the principles of proper nutrition in your daily menu?

Ideal is fractional meals. That is, a family should sit down at the table 5 times a day: breakfast, lunch, dinner, afternoon snack and dinner. But since adults are usually busy somewhere, the regime can be replaced with this: breakfast, lunch and dinner, plus healthy snacks. In this case, dinner should be the last meal of the day. Here is a sample meal plan that is suitable for every day for the whole family.

Breakfast

To awaken the body and nourish it with energy, breakfast should consist of good quality carbohydrates and protein. It could be just porridge: buckwheat, oatmeal, multigrain and a piece of cheese or yogurt. You can also make a cottage cheese casserole using corn or oatmeal. This dish will contain all the necessary breakfast components. If you are short on time, you can feed seven sandwiches with cheese and boiled meat.

Lunch

Second breakfast (or snack) can consist only of carbohydrates. These could be apples, fruit bars, or granola bars (for kids to take to school). In an office setting, for the adult part of the family it will be a coffee break with grain bread.

Dinner

No matter how trite it may sound, the best option for lunch is soup and main course. There are a number of conditions for the soup: it must be low-fat (chicken, turkey or lean), with plenty of vegetables, not cereals. If the soup contains meat or fish in sufficient quantity, then you can do without the second one. Children really like light cream soups made from vegetables and mushrooms, which can be supplemented with cheese or cream. This first dish will not satisfy you for a long time, so it is better to serve the second dish with it. A good option for the second: some kind of protein (boiled chicken or fish, steamed cutlets) with vegetables (salad or stew). If there are people in the family who need to lose weight, they can only eat the first thing for lunch.

Afternoon snack

In the afternoon, snacks should be light. This could be yogurt, cottage cheese or kefir. You can eat vegetables (salad, for example) and unsweetened fruits (children really like carrot sticks or apple slices).

Dinner

If the rest of the menu seemed quite simple to implement and traditional, then a dinner that complies with the principles of proper nutrition is very different from what we are used to. It should be something easy, because the body has already received enough strength for the day; excess energy is not needed. The best option for dinner is lean meat (or fish), properly cooked. The side dish can be a vegetable dish or cereals. You can also serve pasta made from durum wheat or whole grain flour. There shouldn't be too much side dish. There should be no mayonnaise salads, crispy fried chicken, mashed potatoes and mountains of pasta.

General principles

To be “proper nutrition,” food must not only be healthy in variety, but also properly prepared and balanced.
Among the cooking methods, the priority is baking, stewing, boiling (including steaming). Very tasty options, at the same time quick and convenient, are obtained by cooking in the oven in a sleeve. You can put meat or fish in a baking sleeve, add vegetables (potatoes, zucchini, pumpkin and others), add salt, and put in the oven. Even children eat such dishes with pleasure.

The collective spirit, as we know, unites and helps to quickly achieve the cherished goal. The family diet can be used in this way. This is not about torturing household members with hunger; rather, this is a way to establish a healthy diet.

In unison

A diet for the whole family, like any other, begins with motivation. It must be specific and unanimously accepted. For example, to lose weight all together for the winter holidays in order to surprise relatives and friends. To fuel your motivation, hang uplifting photo collages and inspirational quotes throughout your apartment. You can also get simple colored bracelets with symbolic meaning that will remind you of a high goal.

Conflict of interest

If children are participating in a weight loss marathon, you should not focus on strict diets. It is enough to adhere to separate meals for the family. The essence comes down to a competent combination of products. In particular, you should not consume proteins and carbohydrates, proteins and fats, proteins of different types, starch and sugar in one meal. Special product compatibility tables that can be easily found on the Internet will help you understand the rules of combination.

Good start

Eat breakfast yourself and feed it to the whole family. There can be no exceptions to this rule. With the first meal, the body should receive the lion's share of nutrients, otherwise daytime overeating and late dinners are inevitable. A healthy breakfast includes all kinds of cereals, medium-fat cottage cheese, protein omelettes, light vegetable salads, and rye toast sandwiches. Alternate between different options, and you don’t have to worry about extra pounds.

Healthy snack

There is an opinion that in order to lose weight, you need to not eat between meals and forget about snacks. In fact, snacks are needed, the main thing is that they are correct and in moderation. Fermented milk products, fruits and vegetables, nuts and dried fruits are suitable for this purpose. Nutritionists approve of boiled eggs, bread with low-fat cheeses, whole grains and homemade muesli bars. You can take all this with you to work or school, so that your loved ones will not disrupt the family diet even outside the home.

Forbidden Fruits

It will be easier for the whole family to lose weight if we collectively give up the most harmful foods. These include convenience foods, instant meals, smoked foods, mayonnaise and ketchup. You will also have to say goodbye to chips, crackers, chocolate bars and other tempting snacks. If the craving for them is irresistible, prepare fruit chips, homemade marmalade and marshmallows for your family, and pamper them little by little with dark chocolate.

Slenderness in a glass

When losing weight with the whole family, it is important to exclude harmful drinks from the diet. This is not only the notorious sweet soda, but also factory-made juices, homemade compotes, and milkshakes. Even sweet tea and coffee can reduce all efforts to lose weight to zero. Remove sugar from their composition and they will turn into the healthiest drinks. And also drink fruit drinks, lemonades and homemade smoothies. Don't forget to consume more regular and mineral water.

In search of vitamins

But what is really worth focusing on is fresh vegetables, fruits and berries, the richest sources of fiber, which nourishes the body and gives a feeling of fullness. In addition, they are all rich in vitamins and microelements, essential for a limited diet. Of course, now we don’t have as many vegetables and fruits at our disposal as in the summer, but we can always resort to equally healthy fresh frozen preparations.

Little tricks

When solving the problem of how to lose weight together, you can’t do without tricks. Replace regular plates with small ones - this will create the illusion of a large portion, and satiety will come faster. Try not to watch TV or read at the table; it is better to turn on classical music. It has been proven that this allows you to eat on average 15% less. You can also add ground chili pepper to different dishes. These spices are considered powerful fat burners.

Shopping for good

Going to the store together will make your family diet more effective. By assembling a cart with the right products, you mentally imagine the future menu and once again strengthen your motivation. The main thing is to arm yourself with a shopping list; with it, saving money, time and nerves is guaranteed. And if someone in the family reaches out to the forbidden, someone else will always stop him. Just don't go to the supermarket on an empty stomach.

Team game

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, unsatisfying, 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.

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.

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 and 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 pc;
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 pc;
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.

What does your family's health depend on 99% of?

The answer is simple and even, one might say, banal.

Health depends on what and how a family eats. That is, depending on the type and form of nutrition. Proper nutrition is one of the fundamental factors for healthy and complete human development. What and how we eat greatly influences our entire lives.

Today we will talk about proper nutrition in the family.

Proper nutrition: what should it be?

Proper nutrition is nutrition organized in accordance with the needs of the human body, thereby contributing to the preservation and strengthening of its health.
Proper nutrition is based on 5 principles: regularity, variety, adequacy, safety, pleasure. The main task of forming the foundations of proper nutrition in the family is to help the child learn these principles.

Let's look at each of the principles in detail.

The first principle is regularity.

All processes occurring inside us (breathing, heartbeat, cell division, vascular contraction, including the work of the digestive system) are rhythmic in nature, and regularity is an indispensable condition for the effective functioning of a complex biological system.

The diet is designed to ensure an even load in the digestive system throughout the day, which is why there should be at least 4 meals. At primary school age there should be 4-5 doses every 3-4 hours (this is exactly how long it takes for the food to be digested). It is this nutritional system that allows the body to most optimally absorb nutrients and vitamins.

The daily food intake should be distributed in this way: a light breakfast equal to about a third of the total daily intake, a hearty lunch, an afternoon snack and dinner equal to a quarter of the daily intake.

The distribution of products by hours of consumption very much depends on their composition and energy potential. For example: foods high in protein - meat, fish, legumes - should be consumed for breakfast or lunch. Such products increase the activity of the central nervous system. Before going to bed, you should eat dairy products, fruits and vegetables. They do not burden the digestive organs.

You should not drink tea, coffee, hot spices at night, and especially not give all of the above to your child. This can activate your nervous system and disrupt your sleep.

It is best to start your meal with salads or vegetables. This way you will activate the activity of the stomach and increase the secretion of gastric juice. At the same time, dishes should be served no hotter than 50 degrees and no colder than 10 degrees.

The duration of individual meals is of some importance. It is believed that for breakfast and dinner it is enough to devote 15 - 20 minutes, for lunch - 20 - 25 minutes.
It is useful to end any meal not with a sweet dessert, but with raw, solid vegetables or fruits. They increase salivation, teeth are partially cleaned of plaque and food debris. For good digestibility of food, it must be chewed thoroughly.

Eating “clockwise” is important at any age, but its importance is especially great for children and adolescents, when the body is actively growing and maturing. Irregular nutrition creates additional stress and tension in this process, and fertile ground for the occurrence of various types of health problems, not only physical, but also mental. Research by scientists has shown that children who have a “free schedule” for eating have a higher level of anxiety, fatigue, they are more likely to have conflicts with peers and teachers, and it is more difficult for them to study. But you must admit, few adults, faced with similar problems in their own child, will think about whether the diet (or, rather, the lack thereof) is the reason for this?

The habit of eating regularly should be cultivated from early childhood, and its basis is the organization of nutrition in the family, which allows the formation of a “time reflex.” The goal is for the child to develop a desire to eat at the “right” hours.

What does a child need to know and be able to do?

Already a preschooler should have the idea that daily food is necessarily breakfast, lunch, afternoon snack, and dinner. At 7-8 years old, a child should be taught to independently determine the time of main meals using a clock. In addition, at primary school age, a child can take part in organizing his diet as much as possible. If in kindergarten and at home responsibility for this lies entirely on the shoulders of parents or educators, then school life assumes greater independence. Therefore, it is good if a child gets used to taking a sandwich or an apple with him to school, will know when and at what break to eat it, and, when he comes home, will be able to organize lunch for himself without waiting for his parents.

The second principle is diversity.

Our body needs a variety of plastic and energy materials. Proteins, fats, carbohydrates, vitamins, minerals - we must get all this from food. Each of the listed substances has its own functions: for example, proteins are the main building material from which the body is formed and “repaired” (in case of problems that arise), carbohydrates and fats participate in the energy supply of systems and organs, vitamins are the most important regulator of biological processes occurring in the body etc. A lack of any of them can lead to serious disruptions in the functioning of the body.

That is why it is so important to develop a child’s diverse taste horizons so that he likes different foods and dishes. The breadth of taste preferences is the key to the fact that in adult life a person will be able to properly organize his diet.

It is necessary to include all food groups in a child’s diet - meat, dairy, fish, and vegetables. The same dish should not be given to the child several times during the day, and more than 2 times during the week.

Often adults are faced with the problem of a child’s seemingly inexplicable conservatism regarding food. The child is ready to eat only potatoes or pasta all day, or eat sausages without stopping. In no case should you follow their lead (despite the fact that adherence to the same dish makes life much easier for mom), because such nutrition cannot be called complete. But it is unlikely that it will be possible to solve the problem with the help of “dictatorial” measures, forcing the child to eat “what he is supposed to” (I note that violence in the area of nutrition is prohibited). Try to help your child “taste” the taste of different foods. How to achieve this?

One of the recipes is to give him the opportunity to experiment and independently create the taste and appearance of the dish. So, for example, to porridge (very healthy, but not very popular with children) you can add jam, juice (the color will change), dried fruits, nuts, seeds... Mashed potatoes can be laid out on a plate in a boring mound, or maybe in the shape of a bear . Such experiments are very entertaining for a child, and practice shows that aesthetic interest soon turns into gastronomic interest.

Let us consider in detail the diet of a child aged 6-11 years (junior school age):

The diet of a primary school student should include, as noted earlier, all main food groups, namely meat and meat products, fish and fish products, milk and dairy products, eggs, dietary fats, vegetables and fruits, bread and bakery products, cereals, pasta products and legumes, sugar and confectionery.

Meat, fish, eggs, milk, kefir and other fermented milk products, cheese, cottage cheese are the main sources of high-quality animal proteins that contribute to the normal growth and development of children, their resistance to infections and other adverse external influences. The amount of animal protein in the diet of primary school children should be 60% of the total amount of protein.

To ensure protein nutrition, the following should be included daily in the diet of a primary school student:

milk 500 g,
cottage cheese 40-50 g,
cheese 10-15 g,
fish 40-60 g,
meat -140 g,
one egg.

This set of products can completely satisfy the growing body's need for proteins, provided that a sufficient amount of plant-based proteins is supplied (they contain beans, nuts, grains and some vegetables).

In the diet of children of primary school age, lean beef or veal, rabbit, lean pork, chicken, and turkey should be used.

Offal - liver, heart, kidneys, brains, tongue. By-products are a source of complete proteins, phosphorus, iron, copper, and B vitamins. Dishes made from by-products should be included in the diet of primary schoolchildren at least 2 times a week.

Meat dishes should be combined with vegetable side dishes.

Fish delicacies (caviar, salted fish, canned food) in their nutritional value have no advantages over fresh fish, but contain a significant amount of salt and have an irritating effect on the insufficiently mature mucous membrane of the stomach and intestines of children of primary school age. Therefore, it is recommended to include them in the diet of children of this age only occasionally and in small quantities.

Meat and fish can be used in the form of a wide variety of dishes - cutlets, meatballs, meatballs, goulash, entrecotes - depending on the individual tastes of children.

To meet the needs of a growing child's body for essential amino acids, it is advisable to use combinations of food products. For example, milk protein combines best with protein from grains and bread products. Therefore, it is of great importance to introduce milk porridges into the diet of primary schoolchildren, in which milk protein, rich in lysine, compensates for the natural deficiency of this essential amino acid in grain products.

Milk proteins have the greatest biological value in children's nutrition. Therefore, milk is a mandatory food product that cannot be replaced. Milk fat includes biologically valuable unsaturated fatty acids, as well as fat-soluble vitamins.

In addition, milk is a source of mineral salts, including easily digestible calcium and phosphorus. It contains trace elements: cobalt, copper, zinc, iodine, aluminum

In the nutrition of younger schoolchildren, various products should be widely used, the production of which is based on lactic acid fermentation - cottage cheese, sour cream, cheeses, kefir, curdled milk, yogurt, etc. As a result of the vital activity of lactic acid bacteria, vitamins B1, B2 and enzymes are formed in milk. Microorganisms contained in lactic acid products create an acidic environment in the intestines and suppress the activity of putrefactive and pathogenic bacteria. In addition, lactic acid products are a good stimulant of digestive secretion and promote regular bowel movements.

Cottage cheese, which is rich in calcium and phosphorus and contains essential amino acids, is of great importance in the nutrition of younger schoolchildren.

An important role in the nutrition of children and adults is played by complex proteins - phosphoproteins, the source of which is eggs, more precisely the yolks. Phosphoproteins are necessary for the normal formation and functioning of the human central nervous system. Therefore, you need to include one egg in your diet every day.

The importance of fats in the nutrition of primary schoolchildren is diverse: they are used for plastic purposes, especially for building nervous tissue, and are solvents for vitamins A, D, E, ensuring their most complete absorption. In addition, some fats themselves serve as a source of these vitamins, as well as polyunsaturated fatty acids necessary in childhood. The most valuable fats are milk fat, which is part of milk and dairy products (butter, cream, sour cream), as well as fat, which is part of egg yolk. These fats are well digestible and contain vitamins A and D, which are very important for the child. Vegetable oil, although it contains practically no vitamins, is also well absorbed by the child’s body.

The amount of carbohydrates in the diet of primary schoolchildren should be approximately 4 times more than proteins and fats, i.e. 280 - 400 g per day.

It is recommended to use easily digestible carbohydrates (sugar, honey, jam, confectionery, vegetables and fruits). The recommended amount of sweets should be given after meals. They are a specific food irritant that normalizes the tone of the nervous system.

The basic need for carbohydrates is covered by starch contained in bread, cereals, and potatoes. Therefore, a large amount of baked goods (300 - 400 g) and cereals (up to 35 g) per day should be used in the diet of younger schoolchildren. The bread used is rye and wheat.

Cereals, especially buckwheat and oatmeal, along with carbohydrates, provide children with vegetable fats, plant fibers, vitamins B1, B2, and magnesium.
At the same time, a predominantly carbohydrate diet leads to significant metabolic disorders and decreased immunity. There is a lag in the growth and general development of children, obesity, a tendency to pustular diseases, and the development of caries.

Junior schoolchildren should receive 250 - 300 g of potatoes and 300 - 400 g of vegetables daily in the form of salads, vinaigrettes, vegetable soups, purees, casseroles, etc.; 200-300 g of fruits and berries in the form of fresh fruits and various fruit and vegetable juices - especially with pulp (apple, plum, apricot, peach, tomato, etc.).

Fruits and vegetables, especially fresh ones, are the most important source of ascorbic acid, vitamin P, and beta-carotene. Black currants, green peppers, and rose hips are especially rich in ascorbic acid. Its content is high in citrus fruits, green onions, and cauliflower. Vitamin P enhances the effect of vitamin C in the body. A successful combination of these vitamins is found in oranges, lemons, tangerines, and chokeberries. Sea buckthorn is rich in these vitamins, as well as vitamin E and a number of other useful vitamin-like compounds. Carrots are especially rich in beta-carotene, which is converted into vitamin A in the body. There is a lot of it in tomatoes, apricots, green onions, sweet peppers, sea buckthorn, and herbs.

Water, although not a food product, nevertheless makes up up to 60% of the total mass of the human body and is vital, because... serves to dissolve and deliver nutrients to actively functioning organs and tissues. Water maintains the required blood volume and regulates body temperature. Water enters the body through food and drinks. About 0.5 liters of water per day is formed in the body due to metabolic reactions.

A junior schoolchild needs to consume up to 1.5 - 2.0 liters of water daily to compensate for its losses. It should be taken into account that the need for water increases with increasing consumption of carbohydrates in food.

It should also be noted that in spring and summer it is necessary to increase the amount of plant foods. In winter, on the contrary, it is advisable to add foods rich in proteins and fats to the diet.

III principle - adequacy.

The food that a child eats during the day should replenish the energy expenditure of his body. And they are considerable - after all, the child grows, the most complex functional changes occur in him. But in each specific case, this figure may vary depending on gender, living conditions, type of activity, and health status. So, it is obvious that the diet and diet of a child actively involved in sports should differ from the diet and diet of his less active peers. Nutrition during illness - from nutrition at normal times. Summer table - from winter table, etc.

In monitoring the adequacy of a child's nutrition, the main responsibility lies with adults. But you shouldn’t deprive the child of independence here. Already a preschooler should have an idea of what amount of food is insufficient, sufficient and excessive for him. It is important that the child understands that both undereating and overeating, for example, excessive indulgence in sweets, are dangerous to health. He can be asked to independently control the amount of sweets he eats during the day. At the same time, your favorite delicacies are not outlawed, they are not classified as harmful products, but their quantity must be strictly limited.

However, any adult knows how difficult it is to stop a sweet tooth. In this case, it is recommended to shift the control functions to the child himself (the adult’s task is to come up with an entertaining and interesting form of self-control for this). Practice shows that the child, in the role of self-controller, copes very successfully with the task assigned to him.

IV principle - safety.

Food safety is ensured by three conditions: the child’s observance of personal hygiene rules, the ability to distinguish between fresh and stale foods, and careful handling of unfamiliar foods.

Even the little ones know that they need to wash their hands before eating. But, unfortunately, knowing does not always mean doing. Gastrointestinal disorders are one of the most common diseases in childhood, the main reason being failure to comply with basic hygiene rules. That is why teaching proper nutrition should also include the task of developing basic hygiene skills. Moreover, I emphasize, it is skills, and not knowledge about how important and useful it is.

By the age of 7-8, the child gains some independence in relation to his own nutrition - he can independently take yogurt out of the refrigerator and eat it, take cookies, an apple, etc. from a bowl. This means that by this age he should have formed an idea of the signs indicating that the product is stale (changes in smell, color). It is important that the child knows: if there is even slight doubt about the freshness of the product, it should not be eaten.

The same cautious attitude should be formed towards unfamiliar products. Today, when there is a very wide range of products in stores, it is sometimes difficult to resist the temptation to try something new. There is nothing wrong with desire in itself. But the fact is that new, non-traditional foods for our food culture may contain substances unfamiliar to our body, which can become allergens for the child. Therefore, it is important that he remembers that introduction to a new product or dish should only occur in the presence of an adult.

And a few more tips to ensure food safety:

You should not fry food too much; it is better to use boiling and stewing, because... Fat oxidation products that arise during frying irritate the mucous membrane of the stomach and intestines and can cause heartburn and abdominal pain not only in a child, but also in an adult.
Use as little as possible in the diet of the family, and especially children, various types of sausages, sausages, sausages - in addition to the fact that they contain a lot of fat, usually these products are often made from “second-fresh” meat or offal and contain a large number of preservatives .
To feed your family, choose light yellow cheeses; bright yellow cheeses are very fatty.
Use processed cheeses and curds as little as possible - they contain not only a lot of fat, but also all kinds of dyes, melting agents, thickeners and other food additives. Try not to use foods that combine fats and “fast carbohydrates” very often - pastries, pastries, cakes, chocolate, ice cream. This combination leads to completeness.
Sweet carbonated drinks cause serious harm to health.

V principle - pleasure.

For some reason, when they talk about the role and importance of nutrition, they often forget about the very important function of food - to give pleasure. But the pleasant sensations that arise while eating also have a deep physiological meaning, being an indicator of the safety of the product (an unpleasant taste is perceived by our body as an alarm signal - this cannot be eaten!). Therefore, the higher the level of development of a person’s taste sensitivity, the higher the level of protection of his body.

A call to enjoy food is not a call to overeat. After all, pleasure does not arise from the amount of food eaten (rather, there is an inverse relationship here - overeating “kills” pleasant sensations), but from the ability to distinguish, differentiate tastes and smells, evaluate the harmony of their combination, the appearance of the dish, etc.

The development of such skills depends on how varied the food the child eats and how tasty it is prepared. It is important to teach a child to describe the smell and taste of a dish, not limiting itself to the simple “tasty or tasteless.” And for this it is necessary that adults discuss the merits of the dish with him at the dinner table. After all, this is the only way a child will be able to understand what taste is called “soft”, “sweet and sour”, “bitter-sweet”, etc.

The pleasure of eating also directly depends on the atmosphere at the table. During meals, there should be a taboo on quarrels, showdowns and educational conversations! Let your child develop the idea from a very early age that the family table is a place where everyone is comfortable, warm, and, of course, delicious!
Compliance with the listed principles and rules of nutrition is the key to the health and normal development of your children, as well as their good academic performance.

How to organize the process of developing healthy nutrition skills in your child?

As you already know, proper nutrition should be regular, varied, adequate, safe and enjoyable. But how to convince a child of the importance and necessity of observing these principles?

The traditional educational technique of adults seeking to form certain healthy habits in a child is an explanation of their health benefits. “If you eat porridge, you will grow up and become strong and strong” or, conversely, “If you don’t eat fruit (do physical exercise, exercise, etc.) - you will get sick...”. But is this argument convincing for a child? No! After all, now, at the moment, he needs to give up what is pleasant and tasty in order to receive a “reward” (strength, growth, beauty) sometime in the future. As a rule, health for a child is something that is given to him from birth; it is difficult for him to understand why he needs to take care and strengthen it if he already has it. What to do?

It is recommended to organize this process in the form of a game, because... Game is the most effective way for younger schoolchildren to learn and interact with the world around them. But let the rules in this game be special, related to the child’s fulfillment of certain tasks. There are many options here - keep a diary, where you make yourself “smile” every time you wash your hands without reminders; organize a competition for the most unusual porridge; hold a competition of fruit and vegetable experts, etc. Different types of games can be used here.

Thus, a role-playing game, based on some episodes from life familiar to the child, can be associated with practicing skills at the table (For example, guests have come to the owners, you need to set the table and keep the guests occupied).

A game with rules presupposes a competitive nature of interaction among its participants: who can quickly collect vegetables for a salad, choose a dish for breakfast, etc.
The effect of such simple techniques from the point of view of an adult turns out to be very high; what could not be achieved through endless reminders and notations is easily achieved in the game.

Forming the foundations of a food culture also involves introducing the child to folk traditions and customs, and folk cuisine. And this is not just a tribute to history.

Traditions that have stood the test of time for centuries have always served as sociocultural regulators of nutrition from the standpoint of its rationality and expediency.

Dishes of folk cuisine usually optimally correspond to the living conditions of the people and the structure of food resources of the territory in which they live. Over the centuries, various nationalities have developed certain adaptations to specific products and methods of their preparation.

Of course, today our table is becoming more and more versatile. Cheeseburgers and hamburgers, chips, sushi, pizza - all this is gradually losing its status as a foreign dish.

It is hardly possible and worth preventing the process of interpenetration of different culinary traditions. However, it is stupid and unwise to forget about your own national cuisine.

That is why it is so important that the child has an idea of traditional cooking, its role and importance for maintaining health.

At the same time, by the way, educational tasks that are not directly related to the formation of the foundations of proper nutrition are solved. Acquaintance with traditions and customs expands the child’s understanding of the culture and history of the people in general, and therefore can be considered as an element of patriotic education. And discussing the culinary traditions of different nations is an excellent option for organizing international education.

Teaching the basics of rational nutrition should meet the principle of practical expediency. Namely, all the information communicated to the child and the behavioral skills developed should be useful to him in everyday life. Of course, information about groups of vitamins and their importance for certain physiological functions of the body is important, but it is hardly necessary for a 7-11 year old child. But an idea of foods that are sources of vitamins is certainly useful, as it helps to understand why you need to eat fruits or vegetables, drink juices, milk, etc. every day.

Is it necessary to tell a junior schoolchild about the technology of preparing borscht if it is clear that it is too early for him to get up at the stove? For now, he can help his mother in the kitchen, arranging dishes on the table, and, therefore, mastering the rules of serving will be of real practical importance.

Excessive scientificism, an unreasonably large amount of information related to the education of a healthy lifestyle, are not only useless, but also often lead to a decrease in the child’s interest in this educational process. Forming the foundations of proper nutrition in a child is, first of all, mastering useful skills, and the degree of their mastery directly depends on whether they are in demand in everyday life. That is why, when choosing the content of teaching proper nutrition, a parent should think about how necessary what he is going to teach is for his child.

Traditionally, the foundations of food culture were laid in the family. It was here that the child became acquainted with food traditions, where his taste preferences were formed, the rules of behavior at the table were mastered, etc. Unfortunately, today the role of the family in this area of education is declining. The traditions of family feasts (dinner when the whole family gathers at the table, Sunday breakfasts) are gradually disappearing from our lives; it often turns out that 5 times a week a child has breakfast, lunch, or even dinner outside the home. Thus, family education is significantly supplemented and adjusted by education in the school community. But the school certainly cannot do without the support of parents in this area of education. Therefore, the formation of a child’s nutritional culture is always the cooperation of parents and teachers.
Therefore, we, teachers, hope for fruitful cooperation with you, parents, and hope that such meetings will become regular.

Prepared by Elena Ivanovna Markevich,
primary school teacher MKOU "Secondary School No. 3" Kozelsk

Breakfast

Lunch

Dinner

Afternoon snack

Dinner

General principles

In unison

Conflict of interest

Good start

Healthy snack

Forbidden Fruits

Slenderness in a glass

In search of vitamins

Little tricks

Shopping for good

Team game

Why do we eat wrong?

Organize proper nutrition for the month

Recipes for healthy eating

Common Mistakes

What can you eat?

Cooking rules

Balanced menu for 7 days

Monday

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

Thursday

Friday

Saturday

Sunday

Recipes

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.