Together with the United Nations Children's Fund (UNICEF) in Ukraine within the framework of the "Learning Together" initiative and with the support of Switzerland, I created a series of video lessons on healthy eating. The Association of Adult and Children's Nutrition was created for the same purpose: food-association.com.ua/?fs=e... Here you can also find useful and verified information.
Today, nutritionist Olena Zinchenko and I will talk about how eating habits affect our health.
Improper nutrition can lead to many diseases. Unhealthy diet refers to high consumption of fats - more than 30% of the total diet, excessive consumption of sugar (more than 10%), excessive consumption of salt (more than 5 g) per day and insufficient consumption of vegetables and fruits (less than 400 g for one day).
In the first 2 years of a child's life, optimal nutrition contributes to healthy growth, improves cognitive development, reduces the risks of gaining excess weight, obesity and non-infectious diseases.
It is recommended to feed babies exclusively with breast milk, and from the age of 6 months to supplement it with safe and nutritious products. It is desirable to continue breastfeeding until 2 years of age. It is important to note that salt and sugar can never be added to complementary foods.
As for general recommendations, energy intake (calories) should be balanced with energy expenditure, i.e. physical activity. To avoid unhealthy weight gain, the fats you consume should be mostly of vegetable origin. So you need to eat more foods like olive oil and olives, nuts and seeds like pumpkin, sunflower or sesame. And also linseed oil and flax seeds. Fats of animal origin such as lard, various types of meat, butter and cream should not make up more than 10% of your diet.
Reduce your intake of trans fats to a minimum. Pay attention to products that contain trans fats and refuse their consumption. These are margarine, shop cakes, cakes, pies, frozen pizza and frozen ready-made pastries. And of course fast food with its French fries. Try to limit your intake of added sugar to 12 tsp. Note that sugar is naturally present in honey, syrups, fruit juices and fruit juice concentrates. Drink water instead of sugary sodas.
So, your healthy plate should include: vegetables and fruits in the amount of at least 400 g per day; complex carbohydrates - ¼ of your plate; protein products - ¼ of your plate.
🍗 Chicken nuggets with cranberry sauce
300 g of chicken fillet
2 eggs
100 g of flour
1-2 pinches of paprika
100 g of breadcrumbs
salt, pepper to taste
For the cranberry sauce:
100-150 g of cranberries
40 g of sugar
20 g of honey
1 cinnamon stick
Wash the chicken fillet (300 g) and, if necessary, remove excess fat. Cut the fillet into convenient pieces and make minced meat. Add paprika, salt and pepper to the minced meat to taste. If desired, you can add other favorite spices.
Beat the minced meat well so that it becomes more dense and uniform and the nuggets do not fall apart during cooking.
Form nuggets from the minced meat - these kind of small cutlets. Take three containers. A slightly beaten egg (2 pcs.) will be in one, flour (100 g) in the second, and breadcrumbs (100 g) in the third. First roll the nuggets in flour. Then carefully dip the nuggets into the beaten egg. The main thing is to do it quickly so that our cutlets do not fall apart. And then roll the nuggets in breadcrumbs.
Place the nuggets on a baking sheet lined with parchment and place in an oven preheated to 180°C for 20 minutes.
For cranberry sauce, first thaw cranberries (100-150 g), put them in a saucepan and blend them with a blender. Then add sugar (40 g), a cinnamon stick and cook over low heat for 15 minutes. Remove the cranberries from the heat, remove the cinnamon stick, add honey (20 g) and mix. Serve nuggets with cranberry sauce.
🥗 Cole slaw salad
1 large carrot
400 g of white cabbage
50 g sour cream at least 20%
6 g of sweet mustard
6-10 g of grated or canned horseradish
salt and pepper to taste
Wash and peel the carrots. Cut into thin strips using a knife or a special knife with teeth.
Wash the cabbage and cut it into thin strips using a knife. It is desirable that it turned out to be long. Put the vegetables in a deep bowl.
Prepare the sauce. Grate horseradish root (6-10 g) on a fine grater. If you have canned, use it. Transfer to a small bowl, add 50 g of sour cream at least 20% fat and 6 g of sweet mustard. Salt and pepper to taste.
Mix and dress the salad.
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