Rules for a healthy diet The daily diet should include: 40–50% of well-cooked rice (basmati) or grains (wheat, barley) depending on the constitution of the body; 15–30% well-cooked legumes (mung beans, lentils, peas, beans); 2–5% vegetable soups; 1/2 tsp.

The ABCs of healthy eating: what and how to eat In 2010, the Russian Ministry of Health and Social Development and experts from the Research Institute of Nutrition of the Russian Academy of Medical Sciences compiled simple and understandable recommendations on the principles of healthy eating. To follow these rules, you don’t need to go on a special diet, you don’t need to give up

What to eat for sexual health Now you know what elements in food are necessary. But we eat not elements, but products. Listed below are products that affect men's and women's health and reproductive function, that is, they are necessary for long-term

Food is needed for life. Any food is not just a pleasure or a ritual. Any food eaten supplies the body with energy and substances to maintain health.

Eat well. The ratio of proteins, fats and carbohydrates per day should be approximately 1:1:4. You can remember the correct proportions using a simple technique: imagine a plate divided into three equal parts. Two of them are occupied by carbohydrates, and the third is equally divided by proteins and fats.

Diversify your diet. The same foods on the table are boring and fraught with a lack of important nutritional components.

You can get the necessary set of vitamins, microelements and minerals only from a long list of products, most of which are quite affordable: vegetables, fruits, meat, fish, nuts, dairy products, legumes, bread, durum wheat pasta, berries and herbs.

Eat more often. Paradoxically, in order not to gain weight, you need to eat more often. Have a hearty breakfast, a normal lunch and a modest dinner, in between, have a fruit snack, and before bed, a fermented milk drink. This way you will not feel hungry and will be able to control the quality and quantity of food you eat.

Carbohydrates are vital. This is the main source of energy, since the body uses glucose for its needs.

Carbohydrates are easily digested and quickly enter the bloodstream. With a lack of carbohydrates, the body begins to draw energy from the proteins contained in the muscles, thereby depriving the body of building material for vital hormones and antibodies.

Carbohydrates are simple and slow. In the understanding of the average person, carbohydrate food is something sweet. But foods that contain too much sugar are a way of providing the body with energy, which ultimately lasts very little, and the feeling of hunger quickly arises. Therefore, it is better to eat complex or, as they are also called, slow carbohydrates that will be absorbed gradually: vegetables, whole grain products, pasta from durum wheat and cereals.

Less sugar. Excess sugar in the diet is another cause of excess weight. Read labels carefully.

Added sugar goes by other names: sucrose, maltose, corn syrup, molasses, cane sugar, corn sugar, raw sugar, honey, fruit concentrate.

Avoid refined sugar and sweet drinks. One glass of sweet soda contains up to 8 teaspoons and 130 kcal.

Control the sugar content in “healthy” foods. Muesli, cereal, breakfast cereals and low-fat yogurt with fruit contain sugar. It is also added to products for children.

Eat more whole grains. They contain complex carbohydrates that are digested slowly and reduce cravings for sweets.

Include unpolished grains, bran bread, and wholemeal bread in your diet. They all contain a lot of fiber and therefore help reduce hunger and protect the body from cardiovascular diseases. Whole grain products contain fewer calories, but contain vitamins B, E, calcium, potassium, zinc, copper and other beneficial substances.

There should always be proteins. Cells of the body, in particular muscle tissue, are formed from proteins. Hormones and antibodies are also proteins. If there is not enough protein in food, immunity decreases, hormonal balance and restoration of body tissues are disrupted.

Fats cannot be completely eliminated. The sheaths of nerve fibers are made up of fats, they are part of the structure of the cell wall, and are also necessary for cell division and the synthesis of important hormones. Lack of fat leads to a deficiency of the vitamins it contains and disruption of the nervous and hormonal systems.

Please note that only a quarter of the fats you consume should be animal, the rest should be plant-based.

Fats must be limited. Excess fat is not only stored by the body in reserve and forms excess weight, but also disrupts the functioning of the liver and pancreas.

Fat can be found even in foods that appear to be low-fat. For example, “Doctor’s” sausage may contain about 30 percent fat. There is fat in chocolate and cookies, the latter containing an average of 20 percent fat. Animal and vegetable fats have the same calorie content.

Reducing fat in your diet is quite simple. Low-fat dairy products taste no worse than whole dairy products, and with their help the caloric content of the diet can be reduced by almost half.

Choose lean meats and poultry without skin. Bake the meat on a wire rack or a special frying pan with grooves to drain fat. Avoid full-fat sour cream, mayonnaise and heavy cream. Choose foods with a low percentage of fat, replace fried foods with boiled or baked ones, and use non-stick cookware to reduce the amount of oil when cooking.

Remember that vegetable oils also contain fat, and limit yourself to a teaspoon of oil per person when dressing your salad.

At least 600 g of fruits and vegetables per day. Vegetables, fruits and berries contain vitamins that are not found in other foods. In addition to ascorbic acid - vitamin C - they contain carotenoids, folic acid and flavonoids, collectively called “vitamin P”.

It is better to eat vegetables and fruits raw or gently thermally processed - this way they retain more vitamins and nutrients. Regularly consume green and orange vegetables - they contain flavonoids - natural antioxidants that protect the body from aging.

Consume fish at least once a week. Fatty fish - mackerel, herring or salmon - contain a lot of essential Omega-3 fatty acids, which fight heart and vascular diseases. For a positive effect, it is better to eat at least three fish dishes per week.

Include dairy products in your diet. The daily intake of calcium can be obtained from half a liter of milk, and vitamin B2 from a glass. Fermented milk products are also suitable for those who cannot tolerate regular milk. They are as healthy as milk, are easily digested and help maintain intestinal microflora.

Eat milk porridge. Milk and cereals complement each other well in composition and are easily digested together without creating additional stress on the digestive tract.

Teach children proper nutrition. Causes of excess weight in adults usually lie in the way they ate as children. Children are not capable of self-restraint, so sugar especially needs to be limited. Teach yourself and your children to eat fruit instead of baked goods and sweets, and reduce the consumption of sugary drinks.

Excess weight: excess nutrition or lack of exercise. Weight increases when the body receives more energy from food than it needs. It doesn't matter if you ate more apples or pork chops. If the body receives more energy than it can expend, this leads to weight gain.

In Russia, the cause of excess weight is most often an excess of animal fats in the diet. Such products include, for example, sausages, butter, hard cheeses, as well as fatty meats - pork and lamb.

Checking your weight is easy. You can find out if you are overweight by calculating your body mass index (BMI) using a special formula. BMI = body weight in kilograms/(height in meters x height in meters). Or simply enter your data into the calculator on the website. If you get a value from 18.5 to 25, then you are not overweight.

The number of calories depends on your lifestyle. The amount of energy your body needs depends on how active you are. If you sit in the office all day, you spend about 1600 kcal - this is very low activity. With daily fitness classes, up to 2500 kcal are spent per day - this is an average load.

Heavy physical labor takes 4000 or more kcal per day. Therefore, the calorie content of the diet must be selected by first determining how much energy you spend.

Eating healthy is easy and inexpensive. The healthiest cereals are the cheapest. In winter, it is better to buy frozen vegetables instead of expensive fresh ones, low-fat dairy products are cheaper than whole ones, and vegetable oils are cheaper than butter. And cooking at home is more profitable than regularly buying semi-finished products. Changing your eating habits will have a beneficial effect on your health, appearance and well-being.

Municipal government educational institution

"Zarinsky secondary school"

Biysk district of Altai region

Nomination “Eat right, and don’t take medications”

necessary"

THE ABC'S OF HEALTHY NUTRITION FOR CHILDREN 6-9 YEARS OLD

Completed by a 1st grade student:

Sidorovich Vladimir Sergeevich

Scientific adviser:

Primary school teacher

Shuvaeva Zinaida Viktorovna

Zarya - 2012

Introduction…………………………………………………………………….3

The ABCs of healthy eating………………………………………………………4

The most useful products………………………………………………………..4

Let's talk about porridge……………………………………………..5

Conclusion…………………………………………………………….5

References……………………………………………………6

Application

1. Questionnaire for students

2. Diagram “Are you using?”

3. Recipes for preparing Russian porridges

4. Game “Journey along the Street of Proper Nutrition”

5. Healthy eating reminder

INTRODUCTION

Human health largely depends onnutrition . Food is not only the main source of energy, but also a “building material” for a growing organism .

Even minor changes in diet can have good or bad effects on your health. What we eat can make us feel better or worse, and even extend our lives. .

Relevance of my work :

Proper nutrition is the key to good health.

In modern conditions, people have begun to consume more refined high-calorie foods - white bread, sugar, confectionery, all kinds of drinks, semi-finished products (chips, rollton, etc.). These foods contain very few vitamins. Excess of sweets and flour products leads to obesity and dental caries. And a lack of vitamins reduces physical and mental performance. Children often get sick and study poorly.

Purpose of the study : prove that proper nutrition is the key to health, form the habit of a healthy lifestyle.

This leads to the followingtasks :

Learn to choose the healthiest foods for a healthy diet;

Find out through a survey which products are more popular among classmates;

Find information about the impact of foods and diet on human health;

Present the research results to your classmates.

Methods for solving the problem.

1. Questionnaire among classmates

2. Consultation with the teacher and librarian.

3. Working with reference books

4. Working with printed publications

5. Carrying out the game “Journey along the Street of Proper Nutrition”

6. Compilation of tables and visual aids.

Research hypothesis: We assumed that if our classmates eat right and follow a daily routine, they will have excellent health and the quality of their studies will improve.

Practical significance of the study . The work materials can be used when conducting lessons on the surrounding world, classroom hours and conversations with primary school students.

THE ABC'S OF HEALTHY EATING

In order to be healthy and always in great shape, you need to eat right!

Both fasting and overeating are equally harmful to humans. Hunger leads to exhaustion and loss of strength, and eating a lot of food can make you fat. All this can lead to the development of various diseases. Not only the amount of food is important, but also its composition. For normal existence, our body must receive proteins, fats and carbohydrates from food. These substances are found in various foods, so your diet should be varied. . Using a student questionnaire, I found out what my classmates like to eat. Annex 1.

Conclusions from the survey:

40% of my classmates prefer to eat fruits and vegetables and dairy products daily;

Most children eat fish very rarely;

More than half of the children believe that chips and kirieshki can also be consumed, but very rarely. Appendix 2.

THE HEALTHIEST PRODUCTS

Our diet should include fruits, vegetables, meat, fish, grains, bread and pasta, dairy products only then will the body receive nutrients from the main groups.

These are the main groups of nutrients and the main source of life - water:

Squirrels . Animal proteins are found in meat, fish, eggs, cheeses, and cottage cheese. Beans and peas contain vegetable proteins. Our growing body needs all these proteins in large quantities! If you drink a liter of milk a day every day, consider that you are guaranteed 100 years of life !

Carbohydrates . Contained primarily in fruits, bread, pasta, potatoes, cereals, and sweets. They will quickly provide us with energy when we are hungry.

Fats. There are animal origins, such as sour cream and cream, and vegetable origins, such as sunflower oil and walnuts. A lot of fat is found in ice cream, cakes, lard, and some types of meat and fish. Fats help our bodies stay warm, but you shouldn't eat too much of them.

Vitamins . There are many of them in vegetables, fruits and herbs. They help the body protect itself from diseases!

Water. This substance is the last on the list of essential substances for the body, but not the least important. A person cannot live without water. A person can live without food for about a month, and without water - no more than three days. .

LET'S TALK ABOUT PORRIDGE

How do you think? Why do they say about some people: “He ate little porridge”? This is what they usually say about the weak. And porridge is the healthiest food for breakfast; it helps children grow healthy and strong. Porridge is also good for adults to eat. And to make the porridge tasty and more healthy, you can cook the porridge with various additives (apple, nuts, jam, honey, raisins). Don't forget to put a piece of butter. I’ve heard people say: “You can’t spoil porridge with butter”? If you put too much oil, the porridge will be very greasy. This is not useful .

There are many recipes for making porridge. Appendix 3.

CONCLUSION

No single food provides all the nutrients you need to maintain good health. Some foods give the body energy to move, think well, and not get tired (honey, buckwheat, rolled oats, raisins, butter). Others help build the body and make it stronger (cottage cheese, meat, eggs, nuts). And still others - fruits and vegetables - contain many vitamins and minerals, which help the body grow and develop. During the research work, I learned a lot of new and interesting things. At the end of the work, a reminder on healthy eating was compiled. Appendix 5.

To reinforce the material, the children were offered the game “Journey along the Street of Proper Nutrition.” Appendix 4.

Thus, I came to the conclusion that healthy foods mean excellent health, good mood, a wonderful mind and a beautiful figure. Whoever follows the rules of healthy eating will never get sick!

BIBLIOGRAPHY

1. Leshchinsky L.A. Take care of your health! - M.: Medicine, 1985.

2. Reader's Digest. Food is our friend, food is our enemy. Translation from English. Printed in St. Petersburg in 1999.

3. Man / M.O.Lukyanov and others - M.: ZAO "ROSMEN-PRESS", 2011. - (Children's encyclopedia ROSMEN).

4. Ivashura A.I. Milk and life. M., "Spike", 1976.

5. Modern Children's Encyclopedia. Data. Discoveries. Fantasies. - M.: “MAHAON”, 2011.

6. Bezrukikh M.M. etc. Talk about proper nutrition. - M.: OLMA. Media Group, 2009.

7. Internet resource materials:

http: // russiankichen. people. ru/.

http:// images. yandex. ru/.

Reader's Digest. Food is our friend, food is our enemy. Translation from English. Printed in St. Petersburg in 1999, p. 6.