The basis of healthy eating is to maintain proportion between the various components of food. Protein, carbohydrates, fats, fiber, vitamins and minerals are needed for normal body function. Sugars and animal fats should be avoided. The carbohydrates and protein should be consumed in 2: 1 ratio, reduce salt intake, eat more fiber. Eat raw products, because cooking destroys some of the vital substances. Diet based on the principles of healthy eating provides the body with all the elements of energy, vitamins and minerals that are essential in life processes.

I. Breakfast semolina pudding coffee with milk two slices of bread wholemeal roll butter cheese tomatoes Second breakfast two slices of bread two teaspoons of butter lettuce leaf five slices of cucumber drink with currant Lunch Fruit soup with noodles (f.e. strawberry ) beef cutlets with vegetables, potatoes with dill coleslaw without oil cherry compote bread – wheat bread or wholemeal roll Dinner Rice, milk Cup of fruit tea sweetened with one teaspoon of sugar slice of wholemeal bread with butter

II. Breakfast two glasses of milk two slices of wholemeal bread bread flour three teaspoons of butter a full teaspoon of jam Fruit Second breakfast two bread wheat pasta with eggs radishes and tomatoes Multi-fruit drink Lunch soup with rice braised veal five medium potatoes Chinese cabbage salad with mayonnaise Jelly bread – wheat bread or vegetable salad Dinner vegetable salad with mayonnaise cup of tea sweetened with a teaspoon of sugar two slices of wholemeal bread with butter dry sausage

III. Breakfast Oatmeal - oatmeal + milk 2 slices of brown bread Butter 2 slices lean ham mustard or ketchup pickles tea with lemon Second breakfast 2 slices of brown bread Butter cream cheese a slice of lean ham lettuce apple Lunch cucumber soup pork chop buckwheat beet salad compote Afternoon snack vanilla pudding with raspberry juice Dinner 2 slices brown bread Butter cottage cheese with radish and chives cherry jam tea with lemon

IV. Breakfast Tea with milk wholemeal bread Toast, margarine or butter chicken sausage tomato Second Breakfast sandwich - wholemeal bread pasta with cheese, chives, radishes and peppers fruit drink Lunch soup with beans fish stewed with vegetables Chinese cabbage salad with potatoes sprinkled with dill Dinner Buckwheat Carrot, apple and horseradish

V. Breakfast orange or a glass of juice squeezed from an orange or two kiwi fruits, A glass of 1,5 % milk, three tablespoons of muesli cereal without sugar, Second breakfast sandwich with grilled rye bread with turkey or cheese to 17 % fat or tuna, a fruit Lunch soup or cooked vegetables or 40 g of cooked legumes, or a small potato, white meat (poultry or veal) or lean fish, salad a glass of milk or plain yoghurt Afternoon snack any fruit probiotic yoghurt or kefir Dinner soup or salad or cooked vegetables or salad (no potatoes, mayonnaise, ketchup, juices) boiled egg or scrambled eggs (1 yolk, 2 glairs), or lean fish or poultry meat one cup of milk or yoghurt.

VI. Breakfast cottage cheese with watercress chive and tomato slice of white bread (enriched with calcium) 2 dried apricots a glass of fruit juice or fruit tea with lemon and a teaspoon of sugar Second breakfast slice of wholemeal bread with vegetables a piece of fruit cake a little sunflower seed banana milk cocktail mandarin Lunch casserole with cheese and milk with the additional steamed broccoli, peas and a few slices of tomato Afternoon snack fruit or yoghurt Dinner bean soup Greek salad fruit tea.

VII. Breakfast corn flakes served with milk, buttermilk or yoghurt, a glass of milk or kefir or fruit a glass of diluted fruit juice Second breakfast a portion of yoghurt, wholemeal bread sandwich with cheese Lunch rice with a portion of roast pork or a portion of fish prepared by steaming, sauerkraut and mashed carrots, apples with a little olive oil fruit tea Afternoon snack fruit cocktail and milky bar of chocolate Dinner meat or fish with fried vegetables, rice pudding or fruit

Fruit salad

INGREDIENTS: 2 bananas 3 peaches 7 plums 3 apples 2 pears 1 orange 1 bunch of grapes. Fruit salad - how to prepare: all fruit cut into cubes and add 1 large tablespoon of sugar, then stir.

Tangerine- carrot mix.

INGREDIENTS: 3 large carrots, 1 / 3 big celery, 1 apple, 3 seedless tangerines, 1 / 3 of a long leek, 2 tablespoons maple syrup, 1 teaspoon of lime juice, pepper, salt to taste, 3 tablespoons of good mayonnaise, dill Chop carrots, celery and apple, add lemon juice. Peel tangerine, divide and clean the white parts, you can cut it in half. Add sliced leek into salad, add the dill, and mix salad with mayonnaise and seasonings. Add 2 tablespoons of maple syrup

Healthy diet is very important !

Thanks for the attention