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 breadwholemeal rollbutter cheesetomatoes Second breakfasttwo slices of breadtwo teaspoons of butter lettuce leaffive slices of cucumberdrink with currant

LunchFruit 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 milktwo slices of wholemeal breadbread flourthree teaspoons of buttera full teaspoon of jamFruit

Second breakfasttwo bread wheatpasta with eggsradishes and tomatoesMulti-fruit drink

Lunchsoup with ricebraised vealfive medium potatoesChinese cabbage salad with mayonnaiseJellybread – wheat bread or vegetable salad

Dinnervegetable salad with mayonnaisecup of tea sweetened with a teaspoon of sugartwo slices of wholemeal bread with butterdry sausage  

III. BreakfastOatmeal - oatmeal + milk2 slices of brown breadButter2 slices lean hammustard or ketchuppicklestea with lemon  Second breakfast2 slices of brown breadButtercream cheesea slice of lean hamlettuceapple

Lunchcucumber souppork chopbuckwheatbeet saladcompote

Afternoon snackvanilla pudding with raspberry juice

Dinner2 slices brown breadButtercottage cheese with radish and chivescherry jamtea with lemon

IV. BreakfastTea with milkwholemeal breadToast, margarine or butterchicken sausagetomato Second Breakfastsandwich - wholemeal breadpasta with cheese, chives, radishes and peppersfruit drink 

Lunchsoup with beansfish stewed with vegetablesChinese cabbage salad with potatoes sprinkled with dill DinnerBuckwheatCarrot, apple and horseradish 

V. Breakfastorange or a glass of juice squeezedfrom 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, salada glass of milk or plain yoghurt 

 Afternoon snackany fruitprobiotic yoghurt or kefir

Dinnersoup 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 meatone cup of milk or yoghurt.

VI. Breakfastcottage cheese with watercresschive and tomatoslice of white bread (enriched with calcium)2 dried apricotsa glass of fruit juice or fruit tea with lemon and a teaspoon of sugar

Second breakfastslice of wholemeal bread with vegetablesa piece of fruit cakea little sunflower seedbananamilk cocktailmandarin

Lunchcasserole with cheese and milk with the additional steamed broccoli, peas and a few slices of tomato

Afternoon snackfruit or yoghurt

Dinnerbean soupGreek saladfruit tea.

VII. Breakfastcorn flakes served with milk, buttermilk or yoghurt,a glass of milk or kefir or fruita glass of diluted fruit juice  Second breakfasta portion of yoghurt, wholemeal bread sandwich with cheese 

Lunchrice 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 snackfruit cocktail and milky bar of chocolate

Dinnermeat or fish with fried vegetables, rice pudding or fruit

Fruit salad

INGREDIENTS:2 bananas 3 peaches

7 plums3 apples2 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