Healthy diet recipes for the whole family

Healthy diet recipes for the whole family

Chapter 1: Fundamentals of a healthy diet for the whole family

Healthy nutrition is the foundation of well -being for each family member. It provides the energy necessary for active life, supports immunity, promotes the growth and development of children, and prevents the development of chronic diseases in the future. The key principles of healthy diet for the whole family include:

• Variety: The inclusion in the diet of various foods from all food groups, such as fruits, vegetables, cereals, proteins and dairy products, provides the body with the full range of necessary nutrients.

• Moderation: Porter size control and balance between consumed and consumed calories is the key to maintaining healthy weight.

• Balance: The correct ratio of proteins, fats and carbohydrates in the diet.

• Restriction of processed products: Reducing the consumption of foods with a high sugar, salt, saturated fat and trans fats.

• Sufficient amount of water: Maintaining the body’s water balance is a vital necessity.

Chapter 2: Planning a healthy menu for a week

Planning is a cornerstone of a healthy diet. It helps to avoid spontaneous, unhealthy purchases, saves time and money, and provides the availability of the necessary ingredients for the preparation of healthy dishes.

Step 1: Determine the needs of the family. Consider the age, gender, level of activity and special needs of each family member (for example, allergies, intolerance, pregnancy, lactation).

Step 2: Make a list of dishes for a week. Start with the main meals (breakfast, lunch, dinner) and add snacks. Try to include a variety of dishes in the menu to provide a variety of nutrients.

Step 3: Make a list of purchases. Based on the list of dishes, make a list of the necessary ingredients. Check the reserves and cross out what you already have.

Step 4: Prepare part of the dishes in advance. This can be the preparation of ingredients (for example, cutting vegetables), preparation of sauces or soups for a few days ahead.

An example of a menu plan for a week:

• Monday:

  • Breakfast: oatmeal with berries and nuts.
  • Lunch: chicken soup with vegetables and whole grain bread.
  • Dinner: baked fish with broccoli and Kinoa.
  • Snacks: apple, yogurt.

• Tuesday:

  • Breakfast: Omlet with vegetables.
  • Lunch: salad with tuna, avocado and whole -grain crackers.
  • Dinner: lentil soup with carrots and celery.
  • Snacks: carrots with humus, pear.

• Medium:

  • Breakfast: cottage cheese with fruits and honey.
  • Lunch: stuffed pepper with beef minced meat and rice.
  • Dinner: chicken fillet, fried on grill, with a vegetable salad.
  • Snacks: banana, nut mixture.

• Thursday:

  • Breakfast: smoothie with a banana, spinach and almond milk.
  • Lunch: sandwiches with turkey, avocado and whole grain bread.
  • Dinner: Paste with tomato sauce, vegetables and grated parmesan cheese.
  • Snacks: orange, popcorn (without adding sugar and oil).

• Friday:

  • Breakfast: buckwheat porridge with milk.
  • Lunch: Fish pie with vegetables.
  • Dinner: home pizza on a whole -grain dough with vegetables and low -fat cheese.
  • Snacks: grapes, kefir.

• Saturday:

  • Breakfast: pancakes made of whole -grain flour with berries and maple syrup.
  • Lunch: barbecue (chicken, vegetables, fruits).
  • Dinner: stew from vegetables and meat.
  • Snacks: watermelon, curd dessert.

• Sunday:

  • Breakfast: cheesecakes with fruits and sour cream.
  • Lunch: Rostbif with baked potatoes and vegetables.
  • Dinner: Omlet with mushrooms and spinach.
  • Snacks: berry mousse, nuts.

Chapter 3: Recipes for healthy breakfasts for the whole family

Breakfast is the most important meal. It launches metabolism, provides energy in the first half of the day and improves concentration.

1. Oatmeal with berries and nuts:

• Ingredients: 1/2 cups of oatmeal, 1 cup of water or milk, 1/4 cup of berries (fresh or frozen), 1 tablespoon of nuts (almonds, walnuts), 1 teaspoon of honey or maple syrup (optional).
• Preparation: mix oatmeal with water or milk in a pan. Bring to a boil, reduce the fire and cook for 5-7 minutes, stirring. Remove from heat, add berries, nuts and honey (optional).

2. Omlet with vegetables:

• Ingredients: 2 eggs, 1/4 cup of milk, 1/4 cup of chopped vegetables (pepper, onions, tomatoes, spinach), salt, pepper to taste.
• Preparation: Beat eggs with milk, salt and pepper. Fry the vegetables in the pan until soft. Pour the egg mixture and cook over low heat until cooked.

3. Cottage cheese with fruits and honey:

• Ingredients: 1/2 cup of cottage cheese (low -fat), 1/2 cup of chopped fruits (apples, pears, bananas), 1 teaspoon of honey or maple syrup (optional).
• Preparation: Mix cottage cheese with fruits and honey.

4. Smoothies with banana, spinach and almond milk:

• Ingredients: 1 banana, 1/2 cup spinach, 1/2 cup of almond milk, 1 tablespoon of linseed seed (optional).
• Preparation: Mix all ingredients in a blender until a homogeneous consistency.

5. Buckwheat porridge with milk:

• Ingredients: 1/2 cup of buckwheat, 1 cup of water, 1 cup of milk, salt to taste.
• Preparation: rinse buckwheat. Pour water and cook until cooked (about 15 minutes). Add milk and salt. Bring to a boil and cook for another 5 minutes.

6. Pancakes from whole grain flour with berries and maple syrup:

• Ingredients: 1 cup of whole grain flour, 1 teaspoon of baking powder, 1/4 teaspoon of salt, 1 tablespoon of sugar, 1 egg, 1 cup of milk, 2 tablespoons of vegetable oil, berries, maple syrup.
• Preparation: mix flour, baking powder, salt and sugar. Beat an egg with milk and vegetable oil in a separate bowl. Combine both mixtures and mix until a homogeneous consistency. Heat the pan and bake pancakes on both sides until golden. Serve with berries and maple syrup.

7. Syerniks with fruits and sour cream:

• Ingredients: 250 g of cottage cheese, 1 egg, 2 tablespoons of flour, 1 tablespoon of sugar, salt to taste, fruits, sour cream.
• Preparation: mix cottage cheese, egg, flour, sugar and salt. Form cheesecakes and fry them in a pan on both sides until golden. Serve with fruits and sour cream.

Chapter 4: Recipes of healthy dinners for the whole family

Lunch should be nutritious and balanced to provide energy in the afternoon.

1. Chicken soup with vegetables:

• Ingredients: 1 chicken breast, 1 carrot, 1 onion, 1 stalk of celery, 1 potato, 1/2 cup green peas, salt, pepper, greens to taste.
• Preparation: Boil chicken breast until cooked. Remove the breast from the broth and cut into pieces. Cut the vegetables and add them to the broth. Cook to the readiness of vegetables. Add chicken and greens.

2. Salad with tuna, avocado and whole -grain crackers:

• Ingredients: 1 Bank of Tunets in its own juice, 1 avocado, 1/4 cup of chopped red onion, 1/4 cup of chopped celery, lemon juice, salt, pepper, whole grain crackers.
• Preparation: mix tuna, avocados, onions and celery. Season with lemon juice, salt and pepper. Serve with whole -grain crackers.

3. Stuffed pepper with beef minced meat and rice:

• Ingredients: 4 Bulgarian pepper, 300 g of beef minced meat, 1/2 cup rice, 1 onion, 1 carrot, 1/2 cup tomato sauce, salt, pepper, greens to taste.
• Preparation: boil the rice until half -cooked. Fry the minced meat with onions and carrots. Mix minced meat with rice, tomato sauce, salt and pepper. Cut the core from the peppers and fill them with minced meat. Put the peppers in a baking dish and pour with tomato sauce. Bake in the oven at 180 degrees Celsius for about 45 minutes.

4. Sandwords with turkey, avocado and whole grain bread:

• Ingredients: whole grain bread, turkey (chopped), avocado (chopped), salad leaves, tomato (chopped), mustard (optional).
• Preparation: spread bread with mustard (optional). Put the turkey, avocados, salad leaves and tomato. Cover with a second piece of bread.

5. Fish pie with vegetables:

• Ingredients: 500 g of fish fillet (cod, salmon), 1 carrot, 1 onion, 1 potato, 1/2 cup of green peas, 1/2 cup of milk, 2 tablespoons of flour, 2 tablespoons of butter, salt, pepper, puff pastry.
• Preparation: cut the fish fillet into pieces. Fry the vegetables in butter. Add flour and mix. Gradually pour the milk, stirring so that lumps do not form. Add fish, salt and pepper. Roll up puff pastry and put in a baking dish. Pour fish filling. Cover the second sheet of dough and make cuts. Bake in the oven at 180 degrees Celsius for about 30 minutes.

Chapter 5: Recipes of healthy dinners for the whole family

Dinner should be easy and balanced so as not to overload the body before going to bed.

1. Baked fish with broccoli and movie:

• Ingredients: 2 pieces of fish fillet (salmon, cod), 1 head of broccoli, 1/2 cup of movie, olive oil, lemon juice, salt, pepper to taste.
• Preparation: Boil Kinoa in accordance with the instructions on the packaging. Divide broccoli into inflorescences and boil steam. Sprinkle the fish with olive oil and lemon juice, salt and pepper. Bake in the oven at 180 degrees Celsius for about 15-20 minutes. Serve fish with broccoli and cinema.

2. Chechen soup with carrots and celery:

• Ingredients: 1 cup of lentils, 1 carrot, 1 stalk of celery, 1 onion, 4 cups of vegetable broth, 1 tablespoon of olive oil, salt, pepper, greens to taste.
• Preparation: rinse the lentil. Cut the vegetables. Fry vegetables in olive oil. Add lentils and vegetable broth. Bring to a boil, reduce the fire and cook for about 30 minutes until the lentil becomes soft. Salt and pepper. Serve soup with greens.

3. Chicken fillet, fried on grill, with vegetable salad:

• Ingredients: 2 chicken fillets, olive oil, salt, pepper, vegetables for salad (cucumbers, tomatoes, pepper, salad leaves), lemon juice or olive oil for refueling.
• Preparation: Lubricate chicken fillet with olive oil, salt and pepper. Fry the grill until cooked. Cut vegetables for salad and season with lemon juice or olive oil. Serve chicken with a vegetable salad.

4. Paste with tomato sauce, vegetables and grated raw parmesan:

• Ingredients: paste (whole grain), tomato sauce, vegetables (tsukkini, pepper, onions, mushrooms), olive oil, salt, pepper, grated cheese Parmesan.
• Preparation: boil the paste in accordance with the instructions on the package. Fry vegetables in olive oil. Add tomato sauce, salt and pepper. Mix paste with sauce and vegetables. Serve with grated raw parmesan.

5. Homemade pizza on a whole -grain test with vegetables and low -fat cheese:

• Ingredients: whole -grain pizza dough, tomato sauce, vegetables (pepper, onions, mushrooms, olives), low -fat mozzarella cheese, olive oil, salt, pepper, Italian herbs.
• Preparation: roll out the pizza dough. Link with tomato sauce. Put vegetables and cheese. Sprinkle with olive oil and sprinkle with Italian herbs. Bake in the oven at 200 degrees Celsius for about 15-20 minutes.

6. Star from vegetables and meat:

• Ingredients: 500 g of meat (beef, pork, chicken), 1 carrot, 1 onion, 1 potato, 1 pepper, 1 can of canned tomatoes in its own juice, 1 cup of water or broth, olive oil, salt, pepper, spices to taste.
• Preparation: cut the meat into pieces. Fry the meat in olive oil until golden. Add chopped vegetables and fry for a few more minutes. Add canned tomatoes, water or broth, salt, pepper and spices. Bring to a boil, reduce the fire and simmer until the meat and vegetables are ready (about 1-1.5 hours).

7. Omelet with mushrooms and spinach:

• Ingredients: 2 eggs, 1/4 cup of milk, 1/4 cup of chopped mushrooms, 1/4 cup of spinach, salt, pepper to taste.
• Preparation: Beat eggs with milk, salt and pepper. Fry the mushrooms in the pan until soft. Add spinach and fry a few more minutes. Pour the egg mixture and cook over low heat until cooked.

Chapter 6: Healthy snacks for the whole family

Snacks help maintain the level of energy between the basic meals and prevent overeating.

1. Fruits: Apples, bananas, oranges, pears, grapes, berries – a great choice for a healthy snack.

2. Vegetables with Humus: Carrots, celery, cucumbers, pepper – a great option for a snack with humus (chickpeas paste).

3. Nuts and seeds: Almonds, walnuts, cashews, sunflower seeds, pumpkin seeds-a useful and nutritious snack, but consumed in moderation due to high calorie content.

4. Yogurt: Natural yogurt without adding sugar is an excellent source of calcium and probiotics.

5. Curd dessert: Cottage cheese with fruits and a small amount of honey or maple syrup is a healthy and delicious snack.

6. Popcorn (without adding sugar and oil): Popcorn is a whole -grain product rich in fiber.

7. Kefir: Sour -milk drink rich in probiotics and calcium.

8. Berry mousse: Mix frozen berries with a small amount of yogurt or kefir in a blender.

9. All -grain crackers: Serve with avocados or low -fat cheese.

10. Boiled egg: Great protein source.

Chapter 7: Healthy nutrition tips for children

To instill in children healthy food habits is the key to their health and well -being in the future.

• Offer a variety of products: Do not give up if the child refuses the new product the first time. Offer it again and again.

• Make food attractive: Use bright colors, interesting shapes and creative feed methods.

• Prepare with the children: Attracting children to the cooking process increases their interest in food.

• Limit the consumption of sweet drinks and fast food: These products contain a lot of sugar, salt and fats that are harmful to health.

• Be example: Children learn by the example of parents. If you yourself eat healthy food, your children will most likely follow your example.

• Do not use food as a reward or punishment: This can lead to unhealthy relationships with food.

• Encourage an active lifestyle: Regular physical exercises help maintain healthy weight and improve overall well -being.

• Turn on the children in the menu planning: Ask their opinion that they would like to eat this week.

• Make snacks useful: Offer fruits, vegetables, nuts, yogurt instead of sweets and chips.

• Be patient: Changing food habits requires time and effort.

Chapter 8: Recipes of healthy desserts for the whole family

Desserts do not have to be harmful. There are many ways to prepare delicious and healthy desserts.

1. Fruit salad with yogurt sauce:

• Ingredients: various fruits (apples, pears, bananas, oranges, berries), natural yogurt, honey or maple syrup (optional).
• Preparation: Cut the fruits into pieces. Mix yogurt with honey or maple syrup (optional). Season fruit salad with yogurt sauce.

2. Apple crumbs with oatmeal:

• Ingredients: apples (chopped), oatmeal, flour, butter, sugar, cinnamon.
• Preparation: Mix apples with cinnamon. Mix oatmeal, flour, butter and sugar. Put apples in a baking dish and sprinkle with oatmeal crumbs. Bake in the oven at 180 degrees Celsius for about 30 minutes.

3. Banana ice cream:

• Ingredients: frozen bananas.
• Preparation: cut frozen bananas into pieces and place in a blender. Beat to a homogeneous consistency. Serve right away.

4. Chocolate mousse from avocado:

• Ingredients: avocados, cocoa powder, honey or maple syrup, vanilla extract.
• Preparation: Mix all ingredients in a blender until a homogeneous consistency. Cool in the refrigerator before serving.

5. Homemade ice cream based on yogurt and berries:

• Ingredients: natural yogurt, berries (fresh or frozen), honey or maple syrup (optional).
• Preparation: mix yogurt, berries and honey or maple syrup in a blender. Pour the mixture into ice cream and freeze.

Chapter 9: saving tips for buying healthy products

Healthy diet does not have to be expensive.

• Plan a menu and make a purchase list: This will help to avoid spontaneous, unhealthy purchases.

• Buy seasonal products: Seasonal products are usually cheaper and tastier.

• Buy in bulk: This can be beneficial for products such as oatmeal, rice, beans and nuts.

• Look for discounts and promotions: Pay attention to sales and coupons.

• Prepare at home: Cooking at home is cheaper than visiting restaurants or buying ready -made food.

• Grow your own vegetables and fruits: Even a small garden can help save money and provide fresh products.

• Buy frozen fruits and vegetables: Frozen foods preserve nutrients and can be cheaper than fresh.

• Avoid processed products: Producted products are usually more expensive and less useful.

• Compare prices: Compare prices in different stores to find the most profitable offers.

• Cook more and freeze the excess: This will help save time and money.

Chapter 10: Adaptation of recipes to dietary needs

Many families have special dietary needs, such as allergies, intolerance or vegetarianism.

• Allergies: Replace the ingredients that cause allergies with safe analogues. For example, replace cow’s milk with almond, soy or oatmeal. Replace wheat flour with glutenic flour.

• Intolerance: Exclude products that cause intolerance from the diet. For example, exclude lactose with lactose intolerance.

• Vegetarianism: Replace meat and fish with vegetable sources of protein, such as legumes, tofu, pace and nuts.

• Veganism: Exclude all animal products from the diet. Replace eggs with flaxseed or mashed potatoes. Replace dairy products with plant.

• Diabetes: Limit the consumption of sugar and carbohydrates with a high glycemic index. Choose products with a low glycemic index, such as whole grain products, legumes and vegetables.

• Heart disease: Limit the consumption of saturated fats, trans fats and cholesterol. Choose products rich in unsaturated fats such as olive oil, avocados and nuts.

Important: always consult a doctor or nutritionist to get individual nutrition recommendations.