Eating a healthy, balanced diet provides nutrients to your body. These nutrients give you energy and keep your heart beating, your brain active, and your musclesworking.

Nutrients also help

build and

strengthen bones,

muscles, and

tendons and also

regulate body

processes, such as

blood pressure.

What’s a

Serving?

(8-10 per day)

1 cup lettuce

½ cup other

vegetables

What’s a Serving?

(8-10 per day)

1 medium fruit

½ cup fresh, frozen or

canned fruit

½ cup dried fruit

¾ cup fruit juice

What’s a serving?

(2-3 per day)

1cup milk or

yogurt

½ or. cheese

What’s a serving?

(7-8 per day)

1 slice bread

½ cup dry cereal

½ cup cooked rice,

pasta or cereal

What’s a serving?

(0-2 per day)

3 oz. broiled or

roasted seafood,

skinless, poultry or

lean meat

What’s a serving?

(2-3 per day)

1 tsp oil or soft

margarine

1 tsp low – fat

mayonnaise

2 tsp light salad

dressing

What’s a serving?

(1 per day)

½ cup cooked

beans

1/3 cup nuts

2 tbs sunflower

seeds

What’s a serving?

(5 per week)

1 cup low – fat fruit

yogurt

½ cup low – fat

frozen yogurt

1 tbs maple syrup,

sugar or jam

Shopska salad

Tarator

Banitsa with pumpkin

Gyuvech Banitsa

Moussaka

Christmas Eve

Bulgaria's Christmas Eve is

celebrated with a meal

consisting of an odd number

of dishes which follows the

forty-day Advent fast. This

vegetarian meal includes

grains, vegetables, fruits,

and nuts. Another special

aspect of the the Bulgarian

Christmas Eve meal is the

round loaf of bread, into

which a coin is baked. The

person who finds the coin

will be rewarded with good

fortune.

The Bulgarian Easter

traditions are a variation

of traditional Orthodox

Easter traditions. Here in

Bulgaria, egg cracking is

good for more than just

eating the egg. The bright

red colored egg is the

symbol of Easter for the

Orthodox Christians all

over the world. The

traditional Orthodox

Paschal greeting is:

"Christ has risen!" The

answer is: "Indeed He

has risen".

The traditional

’’Nikulden’’ meal in

each household is

based upon a fish

meal - “ribnik” - a

carp in dough - is

traditional for the

holiday. There are

also two special

loaves of bread.The

food is blessed at

church or at home

before being served.

Created by

Diyana Penkova IX b class

St. Cyril and St. Methodius

School

Karnobat, Bulgaria