Average food for the family
The modern pace of life sometimes just does not leave the choice to us - whatever we want to eat right, sometimes we have to sacrifice the normal supply rules for speed , convenience, or at the request of our household. But a well-organized family meals - a guarantee that the members of this family will be healthy and active. What are the key mistakes in family nutrition, we assume?
1. A lot of meat. It just so happened that the meat we eat far more than required by our body. In fact, you do not have meat more than 1-2 times a week. In the remaining days can be replaced with a bird or fish.
2. A lot of carbohydrates, a little vegetables. Carbohydrates are needed by the body, but their number should be no more than 70-75% of the total caloric intake, food is our often consists of carbohydrates to 80-90%. The basis of the family's diet should be vegetables . At the same fast carbohydrates is given a maximum of 90-120 calories a day, and we often exceed the norm in a few times.
3. Fat. We eat so much fat that it is not surprising that it is delayed then our figures. Avoid fatty meats, mayonnaise, fried food. According to the norms of proper nutrition food is better not to fry and cook, bake or stew. So you eat less fat, and food will retain more nutrients. Instead of mayonnaise salads dressed with olive oil and lemon juice.
4. Wrong family diet. Often, family meals built entirely wrong - snacks for breakfast, sandwiches for lunch, a plate of ravioli for dinner. Lunch should be sure to include a liquid meal, breakfast should carry the 40% of daily calories, and dinner - to be light and easily digestible.
5. Overeating as a family food tradition . Long-term heavy dinners, family events with goodies, child guidance "While all do not eat - you will not go for a walk" - all this leads to the fact that we eat too much.
6. And other factors that affect health with regard to food is a clean and luxury kitchen
Why do we eat properly?
We are prone to error that the normal diet - it is a very long time, taste good, nesytno, monotonous and expensive. In fact, the right of family meals just to be diverse and hearty. At the same time to organize a normal family meals - not such a difficult task, it is not expensive, because the best products for family food - a porridge, local vegetables and lean meat, poultry and fish; for nutrition food should be not expensive, but fresh and natural.
We organize a proper diet for a month
Planning - a very good thing, including when it comes to the right of the family diet. When planning for your family a proper diet for a month, you advance exclude from the diet of certain harmful products and, in addition, save the budget, excluding incidental purchase. Buy better food in large supermarkets or in the markets - it is there, and fresh, and better and cheaper than in the store at home. Things to consider when planning a proper diet for a month? Firstly, from a shopping list to exclude family food products such as mayonnaise, ketchup, hot dogs and sausages, meat products, prepared foods and a variety of "instant" foods, processed foods, soda, smoked, canned, fatty meat. All of this you do not need. Secondly, white bread change to black, semolina change on barley cereals, white rice - brown, lamb and pork -. In the lean beef is only useful healthy products should be used for the family's food . Third, stop being lazy and start to prepare themselves, and not to buy in the store ready meals - you want to organize family meals, so that its members were healthy and happy, right? Recipes nutrition meals are simple and at the same time diverse, and do dishes - delicious and very nutritious.
What should be in your family fridge for proper nutrition of the family?
1. Vegetables. Fresh and frozen vegetables and vegetable mixes - this is what will form the basis of your family's diet.
2. Fruits and berries. Fruits, like vegetables, are very important to us - they contain vitamins, fiber, fruit acids and a lot of useful minerals. Particularly useful are apples, citrus fruits and bananas. .
3. Kashi cereals in the diet family food must be included tasty and healthy grains - wheat, oatmeal, buckwheat, barley porridge, brown rice, millet and other cereals.
4. Olive oil. They you will fill salads, as it will cook.
5. Nuts and dried fruits - a useful source of minerals, fiber and fatty acids. Ideal for snacking.
6. Legumes. It is hearty and tasty product, a source of protein, fiber, complex carbohydrates and many useful vitamins and minerals.
7. Mushrooms. It's just a storehouse of nutrients - be sure to include mushrooms in your diet, the more that they are not nutritionally inferior to beef.
8. Fish. It contains essential fatty acids, phosphorus, calcium, and other trace elements as well as a lot of vitamins and protein.
9. Bird. Chicken, turkey - meat is a dietary substitute, besides delicious and very useful.
10. Meat. Choose lean meats, better - beef and veal.
11. Dairy products. Needed for digestion and contain a lot of protein and calcium, dairy products - a mandatory part of the right family nutrition.
12. Eggs - another important source of protein and beneficial amino acids, ideal for breakfast.
13. Pasta from durum wheat - a valuable source of carbohydrates, fiber and micronutrients.
14. Honey (as a useful substitute for sugar), apple cider vinegar and lemon juice for salad dressings, natural spices and herbs to make food flavorful.
15. Bran or whole wheat bread - delicious and very useful source of carbohydrates, fiber and micronutrients.
1. Vegetable soup. The chicken broth are added to sliced vegetables - broccoli, celery, parsley, basil, carrots, courgettes. All boiled 15 minutes and served at the table.
2. Moussaka. The layers are stacked following products: onion, eggplant fried without oil, a little fried without oil minced meat, sliced tomatoes without skin, bell peppers; filled all top béchamel sauce or simply whisked cheese with eggs and put on 30 minutes in the preheated oven.
3. Chicken salad with vegetables. Diced boiled sliced chicken breast, tomatoes, cheese suluguni or feta, bell peppers, cabbage, cut in half the olives, all mixed and dressed with olive oil and the juice of one lemon.
4. The fish in the microwave. In ovenproof casserole laid layers: onions chopped onion, grated carrot, slices of lean fish, chopped tomatoes and fill with all of whipped egg sauce, cheese, sour cream and herbs. 35 minutes in the microwave - and the fish is ready.
5. Goroshnitsa. At night, soaked cup of peas and then cook it until tender. It can be served with both meat and mushrooms, vegetables or independently.