Bella Adams
This year’s summer has brought us the last warm days, cold rain and wind in the autumnal style, and harvests of apples, plums, pears, and grapes. I want to believe that this summer helped everyone to regain strength, adopt healthy habits, and try new healthy foods and dishes.
As we return to autumn, work and school schedules, deadlines, information, and emotional tension, let’s keep a list of healthy, familiar, and relatively inexpensive foods for our daily menu in our notebook.
Carbohydrates, our main source of calories, should be hard to reach, which, when digested for a long time, will gradually and without sharp fluctuations saturate the blood with glucose, and thus the body with energy:
- Whole grains and coarse cereals for cereals and side dishes are a source of dietary fiber and minerals
- Whole wheat or spelled flour – for baking bread (very tasty in a bread machine), muffins, and cookies
- Bread and cookies with bran
- Pasta made from durum wheat
- Asparagus beans
- Lentils
- Buckwheat
Vegetables are the main source of vitamins, minerals, and fiber, and they retain their goodness well-frozen:
- Zucchini
- Pumpkin
- Bell peppers
- Cauliflower
- Broccoli
- Carrots
- Beetroot
Sauerkraut is a unique source of beneficial lactic acid bacteria and fiber.
Pre- and probiotics in one product:
- Cucumbers
- White cabbage
Frozen berries and fruits will enrich us with various antioxidants and vitamins in winter:
- Blueberries
- Blackberries
- Currants
- Raspberries
- Strawberries
- Strawberries
- Plums
Apples and pears, under good storage conditions, will complement our healthy menu almost all winter long.
Dried fruits that are rich in trace elements, dietary fiber, and natural sugars, such as apples, pears, prunes, dates, raisins, and dried apricots, will be a good option for snacks, desserts, and, of course, soups.
The protein component, which is a vital structural material for the body and blood components, will be derived from the following products:
- Cottage cheese
- Sour cream
- Milk
- Yogurt
- Yogurt made at home
- Hard cheeses
- Eggs
- Chicken and turkey meat
- Beef
- Lean pork in small quantities
- Fish – mackerel, hake, sardines, herring
Healthy fats are necessary for the diet both for taste and as a source of unsaturated (omega-3 and omega-6) fatty acids and as a medium for the absorption of fat-soluble vitamins (A, D, E, K):
- Nuts
- Olive oil, sunflower oil
- Butter in a small amount
- Lard and ghee for frying
From this large list of familiar foods, it is easy to plan daily and weekly menus that include healthy salads, appetizers, soups, borscht for the first course, and stewed or baked meat with a healthy side dish for the second. It won’t be difficult to make the right dessert – rich in fruit, with little added sugar, and without margarine. In addition to green, herbal tea, and coffee. In the cold season, we treat ourselves to dried fruit and frozen berry compotes. But the most important guarantee of health is positive thinking and the joy of life, which we try to find every day and in a variety of circumstances!
