Weekly menu for the family: ready-made menu and 6 rules from a nutritionist

A nutritious diet is the key to good health for every member of the family. That is why it is so important to be able to plan a diet taking into account the basic principles of nutrition and preferences of each of the relatives.

It is important to remember the basic rules that will help you make a really balanced, healthy and tasty diet.

Food variety. Do not fixate, for example, on one type of meat or a particular vegetable: this will only lead to a decrease in the nutritional value of the menu.

Match the menu to your energy needs. Avoid severe malnutrition, but also try not to overeat. This helps not only to maintain your weight or regulate it properly, but also reduces the risk of various diseases.

Consider personal eating habits and preferences. Do not force yourself or other family members to eat what you do not like, just because someone called a certain product mandatory for consumption. If the taste of a product does not suit you, or after it there is discomfort, then no benefit is out of the question.

At the link, a nutritionist evaluated the Seven Petals diet.

Safety. It seems obvious, but the fact that a large number of people suffer from poisoning, suggests the need to remind another rule: always pay attention to the expiration date of the product, its appearance, the presence of damage on the package. This point is especially important for children.

If there are children in the family, teach them to eat fresh fruits and vegetables. Make smoothies or other easy to prepare dishes. It is very important to control the amount of sugar in the child’s diet, this applies not only to foods, but also juices and carbonated drinks.

Making a menu for the whole family, it is better to start by familiarizing yourself with the list of basic products.

Complex carbohydrates. This can be cereals, pasta, rye bread.

Protein. Both animal and vegetable. The first includes: meat, poultry, fish, dairy products. From vegetable sources, beans, nuts, hard pasta, cereals and flakes are good.

Fats. There are several sources here too, but most of them should be plant-based. These include: oils, nuts, seeds, avocados.

Sea fish is very useful. Dairy products, butter, fatty meats, eggs are among the main types of animal fats.

Fruits and vegetables. Try to eat them as much as possible: they contain a large amount of vitamins and minerals, and fiber is necessary for the normal operation of the gastrointestinal tract (GI tract).

A few simple rules to help make your diet healthier

Try to favor cooking methods such as boiling, stewing, baking, and steaming.
Add less oil and salt when cooking.
Observe the diet. This helps to improve the work of the gastrointestinal tract and good health.
Have a snack if you feel very hungry, it will help to avoid overeating.
As drinks choose water, tea, coffee, compotes, morsels without sugar.
Give your child some fruit, nuts, bread. He should have a healthy alternative to desserts and snacks.

The ration for the whole family can look like this

Such a menu is designed for one adult who trains several times a week, so the volume of products depends on the number of family members. Portion sizes are determined individually for both adults and children, taking into account motor activity and weight goals.