3 to 5 servings of cereals per day, preferably whole grains
Whole grain bread, rice, pasta, buckwheat, millet, quinoa and more. Compared to products made from white flour, whole grain foods contain more beneficial substances, namely vitamins, minerals and fiber. In a day it is, for example: 1 slice of bread (50 to 60 g), 1 roll or bun (60 g), 3/4 cup of cooked rice, pasta…
3 to 5 portions of vegetables and 2 portions of fruit per day
Fruits and vegetables are the best source of beneficial minerals, vitamins and fiber. One portion means, for example: a cup of fresh vegetables, half a cup of cooked vegetables, one tomato (100 g) or a small pepper, one apple (approx. 150 g) or a pear, orange, a cup of small fruit.
2 to 3 portions of high-quality protein per day
They contain milk and milk products, meat, fish, eggs and legumes. From a nutritional point of view, proteins of animal origin are more complete, because they contain all the essential amino acids needed by the body. To illustrate the amount: one portion is, for example, a cup of milk, one yogurt, 50 grams of hard cheese, one chicken egg (suitable to eat 4 a week), half a cup of legumes, 150 g of meat.
Intake of table salt it should not be higher than 5 grams per day (one teaspoon, including salt hidden in food).
Kitchen decoration is also important. It is ideal to prepare food by boiling, stewing, baking, with minimal use of oil and sugar, not frying and the like.
Daily energy intake for weight maintenance should be around 9,000 kJ for women and around 12,000 kJ for men, for a weight reduction of around 5-6,000 kJ.
What supplies and what foods should we make? Is it the classic flour, sugar and rice that people used to buy in tens of kilos?
Flour, rice or pasta they are a source of carbohydrates, which should have a significant presence in our diet and supply us with about 55% of our energy. When shopping, it is ideal to combine regular and whole grain flours, rice or pasta, as these contain more fiber, vitamins (especially group B) and minerals than white flour.
Carbohydrate foods need to be supplemented with other macro and micronutrients in vegetables, fruit, meat or dairy products. It is therefore ideal to stock up on vegetables and fruits that last a long time, such as root vegetables, potatoes, sweet potatoes, pumpkins, apples or citrus fruits. Fermented vegetables are also suitable. During this period, we can also stock up on frozen vegetables, as freezing is one of the best ways to preserve vitamins.
Frozen vegetables we can use it in the preparation of egg omelets, savory cakes, stews or side dishes. We can also freeze meat or fish, because these foods are a very good source of protein and we should have them in our diet regularly, at least 2-3 times a week. Foods containing the necessary proteins include eggs, dairy products, but also very well-storable legumes. They are the main source of protein, especially for vegetarians and vegans.
They are a source of healthy fats vegetable oils and nuts, there is no need to overdo it with their amount, eating 5 to 10 nuts a day is quite enough.
Shopping cart for 14 days
- dairy products, especially semi-fat and sour
- frozen foods – vegetables, meat and fish
- fresh vegetables and fruits with a long shelf life
- dried legumes
- pasta and rice – ideally also whole grain
- pastries and bread – ideally whole grain
- canned fish
- quality vegetable oil
A menu that benefits health during quarantine
Proper nutrition is essential during a pandemic. It is even more important if a person has to be quarantined. Pravda brings you recipes compiled by the Compliment Institute for the Reduction and Prevention of Excess Weight. They contain enough vegetables, but also proteins, and they have the right distribution of energy for the whole day. At the same time, they are made from foods that are more durable.
Breakfast: Ox eye in paprika with pastry
What is needed: thick-walled pepper – 30 g, egg – 1 pc., parsley – 1 tbsp., salt, ground colored pepper, crushed cumin, red sweet pepper, pastry – 1 pc.
Approach: Cut the pepper below the core and cut a strip 2 centimeters high around the perimeter. Place the pepper on a heated non-stick pan and crack the egg inside. Salt, pepper and prepare the ox eye. Sprinkle with parsley.
Tenth: Fruity acidophilic milk
What is needed: acidophilic white milk – 150 ml, various fruits, also frozen – 100 g
Approach: Mix the fruit with acidophilic milk.
Lunch: Tomato soup with carrots
What is needed: carrot – 50 g, onion – 20 g, tomato juice – 200 ml, bay leaf – 1 pc., feta cheese or hard cheese – 20 g, tzatzika or oregano pepper, ground red pepper, ground black pepper, salt, lemon juice, Parsley
Approach: Cut the carrot and onion, cover with tomato juice, add bay leaf, salt and pepper and cook for about 10 minutes. Season with lemon juice. Add chopped cheese and parsley to the soup before serving.
Chicken breast on thyme with steamed Mexican vegetables
What is needed: chicken breast – 100 g, oil – 1 teaspoon, salt, ground white and black pepper, thyme, frozen vegetable mixture – 200 g, salt and ground white pepper
Approach: Deep fry the seasoned and pounded chicken breasts on the heated oil from both sides. Simmer the seasoned vegetable mixture in the pastry from the meat preparation. Serve with rice or potatoes.
Olovrant: Kaiserka with bryndza spread
What is needed: spring onion – 15 g, bryndza – 1 tbsp, sour cream – 1 tbsp, pastry – 1 pc
Approach: Mix the bryndza with cream and finely chopped onion.
Dinner: Steamed bean pods
What is needed: bean pods – 200 g, tomato 100 g, butter 1 tsp, salt, marjoram
Approach: Sauté the bean pods in butter for 5 minutes, add chopped tomato, salt, marjoram and sauté for another 3 to 4 minutes.