Municipal educational institution "secondary school No. 27 with in-depth study of individual subjects"
Project
“Healthy eating menu with recipes.”
Author: Egor Shibaev, 2nd grade student
Head: 2nd category teacher
Project work
Our common theme:
Vitamins on a plate
What I'm interested in knowing about this:
What vitamins are found in the foods we eat every day.
I can read about this in books:
Children's encyclopedia “What? Where? Why?" Ed. "Harvest", Minsk, 2008; magazine "Schoolchildren's Health", No. 4, 2011.
They can tell me about this:
My teacher, my mother.
To find out more I can go:
To the school library.
Another thing I can find out about this is:
On the Internet in articles on the topic: “Healthy eating.”
Main:
Now I know that human nutrition should be healthy and balanced.
Project:
"Healthy eating menu with recipes."
What will i do:
I will find out the need for vitamins, minerals and trace elements in the diet, determine which foods are healthy and which are not, and find recipes for dishes that are healthy for children.
My order of actions:
1.find literature on my topic;
2.look at examples of work on the same topic;
3.completing the work in draft form for verification by the supervisor;
4. creating a presentation.
Together with me this project will be done by:
The following materials will be needed:
Literature on the topic “Healthy eating”, “Nutrition for school-age children”, “Vitamins and elements in food”.
The following tools will be needed:
Computer, recording device (flash drive or disk), Internet.
1. Introduction.
Nutrition is one of the most important factors determining human health. Proper nutrition ensures normal growth and development of the body, helps prevent diseases, prolong people's lives, increase efficiency and creates conditions for adequate adaptation to the environment. In the modern world, much attention is paid to the problem of proper nutrition. It was found that each person has his own individual diet, which depends on his age, weight, health, physical activity and other factors.
In this project we will consider the following questions:
1. Basic principles of proper and healthy nutrition;
2. Vitamins necessary for human health (which foods contain them);
3. Diet of school-age children;
4. Menu with recipes for dishes for schoolchildren.
2. Basic principles of healthy eating.
The basic principles of healthy human nutrition are: moderation, variety and adherence to a diet.
Moderation
It is necessary to maintain a balance between the energy supplied with food and the energy consumed in the process of life. It has been established that, on average, the basal metabolism expends about 1 kcal per 1 kg of body weight per 1 hour. In people who constantly experience physical activity, the basal metabolism, as a rule, increases within 30%.
Diversity
The population of our planet uses thousands of food products and even more culinary dishes for nutrition. The energy value of the diet depends on the proteins, fats, carbohydrates, vitamins, minerals and water it contains. The optimal ratio of proteins, fats and carbohydrates in the diet of a healthy person is close to 1:1.2:4.
Diet
A person's diet is usually regulated by appetite. But it is necessary to keep in mind that appetite persists even after eating. This is due to the need to digest and absorb nutrients. And only after they begin to enter the bloodstream, the excitation of the food center begins to give way to its inhibition.
3. Vitamins necessary for human health.
Vitamins play a very important role in human nutrition; they are necessary for the normal functioning of almost all biochemical processes in our body. They provide the functions of the endocrine glands, that is, the production of hormones, increasing mental and physical performance, maintaining the body’s resistance to the effects of adverse environmental factors (heat, cold, infections, intoxications)... This list is far from complete. All the foods we eat daily contain some vitamins. Let's look at what vitamins are contained in various foods:
Vitamin A - found in fish, seafood, apricots, and liver. It ensures the normal condition of the skin and mucous membranes, improves vision, and improves the body's resistance as a whole.
Vitamin B1 - found in rice, vegetables, poultry. It strengthens the nervous system, memory, and improves digestion.
Vitamin B2 - found in milk, eggs, broccoli. It strengthens hair, nails, and has a positive effect on the condition of nerves.
Vitamin PP - in wholemeal bread, fish, nuts, vegetables, meat, dried mushrooms, regulates blood circulation and cholesterol levels.
Vitamin B6 - in whole grains, egg yolk, brewer's yeast, beans. It has a beneficial effect on the functions of the nervous system, liver, and hematopoiesis.
Pantothenic acid - in beans, cauliflower, egg yolks, meat, regulates the functions of the nervous system and intestinal motor function.
Vitamin B12 - in meat, cheese, seafood, promotes hematopoiesis, stimulates growth, has a beneficial effect on the condition of the central and peripheral nervous system.
Folic acid - found in savoy cabbage, spinach, green peas, is necessary for growth and normal hematopoiesis.
Biotin - found in egg yolks, tomatoes, brown rice, soybeans, affects the condition of skin, hair, nails and regulates blood sugar levels.
Vitamin C - in rose hips, sweet peppers, black currants, sea buckthorn, useful for the immune system, connective tissue, bones, promotes wound healing.
Vitamin D - in fish liver, caviar, eggs, strengthens bones and teeth.
Vitamin E - in nuts and vegetable oils, protects cells from free radicals, affects the functions of the reproductive and endocrine glands, and slows down aging.
Vitamin K - in spinach, lettuce, zucchini and white cabbage, regulates blood clotting.
4. Nutrition for schoolchildren.
Children during school and adolescence begin to develop sexually and grow rapidly, gaining weight and muscle strength. Sports and physical labor lead to a sharp increase in energy costs. The nervous system of children of this age is in a state of significant tension under the influence of intense cognitive information and the complexity of school learning. A student's diet should be balanced. The correct balance of nutrients is essential for children's health. The student's menu must include foods containing proteins, fats and carbohydrates. The ratio between proteins, fats and carbohydrates should be 1:1:4.
Squirrels.
The most valuable proteins for a child are fish and milk proteins, which are best absorbed by the child’s body. In second place in quality is meat protein, in third place is protein of plant origin.
- milk or fermented milk drinks; cottage cheese ; cheese ; fish ; meat products ; eggs .
Fats.
A sufficient amount of fat must also be included in a schoolchild’s daily diet. Essential fats are found not only in the “fatty” foods we are used to - butter, sour cream, lard, etc. Meat, milk and fish are sources of hidden fats. Animal fats are less digestible than vegetable fats and do not contain fatty acids and fat-soluble vitamins that are important for the body.
- butter ; vegetable oil ; sour cream
Carbohydrates.
Carbohydrates are necessary to replenish the body's energy reserves. The most beneficial are complex carbohydrates containing indigestible dietary fiber. The daily allowance of carbohydrates in a schoolchild’s diet is 300-400 g, of which simple carbohydrates should account for no more than 100 g.
- bread or waffle bread; cereals; potato ; honey; dried fruits ; sugar .
That is why it is so important to provide schoolchildren and adolescents with nutritious food and to properly organize their diet. At school age, unfortunately, children often violate their diet, eat randomly, often dry food, on the go. These bad habits have a detrimental effect on the growing body. Parents should teach their children how to eat from early childhood!
5. Healthy food menu (with recipes).
Let's try to create a balanced menu for one day for children of primary school age.
Menu.
Breakfast.
1. Oatmeal or rolled oats with the addition of fresh (frozen) berries, dried fruits or nuts.
Method of preparation: pour 6 tablespoons of oatmeal (rolled oats) with boiling water (do not cook!), let it brew in a plate for about 15 minutes. When serving, place berries, nuts or dried fruits on a plate.
2. Sandwich with butter.
3.Tea with chocolate.
Snack at school.
A sandwich of bran bread with cheese and a slice of tomato.
Dinner.
1. Homemade noodles with chicken.
Method of preparation: Prepare homemade noodles. Wash the bird and put it in a pan. pour cold water and put on fire. When the water boils, remove the foam, reduce the temperature, add the peeled carrots and onions, bay leaf, and pepper. Place the spices in a bag and add to the broth. Cook the bird until done, about 1-1.5 hours. Boil the noodles in a separate pan until tender.
2. Baskets with fish and cheese .
Cooking method:
1 baguette 0.5 l. milk 100g. cheese 0.5 kg. fish fillet
Cut the baguette into pieces 2cm wide. Dip each piece in milk and place on a baking sheet. Make the filling: cut slightly frozen fish into small cubes, grate cheese there, add salt, black pepper, 1 tbsp. l. mayonnaise. Mix everything. Make a hole in the soaked baguette with your fingers to make a glass, put the filling in this hole and bake until beautifully golden brown. The baskets can be served with any side dish: rice, buckwheat and even pasta.
3. Vegetable salad.
Method of preparation: Cabbage, carrots, radishes, bell peppers, fresh parsley and dill, sweet dried cranberries.
Cut all the ingredients into thin strips, mix, add salt to taste, and season the salad better with unrefined vegetable oil.
4. Dried fruit compote. Bakery
Afternoon snack.
Cooking method:
500 g cottage cheese 4 raw eggs 3 tbsp. spoons of granulated sugar (preferably powder) 2 tbsp. spoons with a top of non-acidic fatty sour cream 3 tbsp. spoons of washed raisins 2 tbsp. spoons of starch (preferably 1 spoon of potato and 1 spoon of corn) 1 packet of vanilla sugar
Separate the yolks from the whites. Combine the yolks with the remaining ingredients (except raisins) and beat very thoroughly with a mixer (at least 5-6 minutes) until a homogeneous elastic mass is formed. Add the whipped whites and raisins into the mixture and carefully mix with a spatula until smooth. Bake in the oven at 170 degrees for 40-50 minutes. The result is a most delicate casserole, slightly firmer in density than an omelette. When the casserole has cooled slightly, you can sprinkle it with powdered sugar. Can be served with condensed milk, jam or preserves.
Creative project “Cooking Sunday Family Lunch”
Slide 1
Creative project “Cooking a Sunday family lunch” Completed by: Konovalova Taisiya 6 A class Checked by teacher: Murashko A.A.
Slide 2
1. Problem situation. I learned how to cook first and second courses for dinner and I want to demonstrate my skills to my family. On Sunday, all members of our family gather at the dinner table. This is a great opportunity to please everyone and show yourself and your capabilities.
Slide 3
2. Purpose of the project. The first goal is, of course, to get a good grade from the teacher and to please mom, dad and grandma, but also to have a delicious lunch.
Slide 4
3. Project objectives. Have a Sunday family lunch. Develop a lunch menu. Prepare dishes. Set the table. Serve cooked food correctly. Clear the table after dinner.
Slide 5
4. Research. When preparing for a family dinner, the housewife must think through several issues on which the calculation of food consumption depends.
Slide 6
Question #1 How many people will I cook dinner for? Answer: Mom, dad, grandma and I – 4 people
Slide 7
What will be for the first course? Potato soup Dumpling and meatball soup Chicken broth Question No. 2
Slide 8
Question No. 3 What will be for the second course? Dumplings Mashed potatoes Pasta with breast fillet
Slide 9
Question No. 4 What will be for a snack? Pancakes Sandwiches with salmon Sandwiches - canapés
Slide 10
Question No. 5 What kind of salad will it be? “Herring under a fur coat” “Vinaigrette” With crab sticks
Slide 11
Question No. 6 What drinks will there be? Tea Dried fruit compote Apple juice
Slide 12
5. Choosing the best lunch option. Question Answer option 1 4 people 2 Soup with dumplings and meatballs 3 Pasta with chicken fillet 4 Sandwiches - canapés 5 Vinaigrette salad 6 Dried fruit compote
Slide 13
Technological map Soup with dumplings and meatballs Ingredients: Minced beef Potatoes (2-3 pcs.) Herbs, seasoning to taste. Dough: flour (3 tablespoons), egg (1) Recipe: Pour water into a saucepan. Peel the potatoes and cut into medium cubes. Roll the minced meat into small balls. Prepare the dough. Place potatoes and meatballs into boiling water. 15 minutes before readiness, add a quarter tablespoon of dough. Add seasoning and herbs to the soup to taste.
Slide 14
Technological map Pasta with breast fillet You will need for pasta: Dry pasta Salt (teaspoon) 30 g vegetable oil You will need for breast fillet: “Rollton” seasoning Breast fillet Mayonnaise Recipe: Salt boiled water with 1 teaspoon. Start with 200 g of dry pasta. Cook until tender for 7-10 minutes, drain the water. Add 2 tablespoons of vegetable oil, stir. Cut the breast fillet into pieces. Marinade for 15 minutes with seasoning in mayonnaise. Fry over low heat with 30 g of vegetable oil until cooked, 15 minutes.
Slide 15
Technological map Sandwiches - canapés You will need: Green peas Cheese Sausage Green cucumber Toothpicks Any arrangement option.
Slide 16
Technological map Vinaigrette salad You will need: Pickles (3 pcs.) Boiled potatoes (2 pcs.) Boiled carrots (2 pcs.) Boiled beets (1 pc.) Green peas Recipe: Place green peas in a deep plate. Cut cucumbers, potatoes, beets and carrots into cubes and add to the peas. Add 30 g of vegetable oil.
Slide 17
Technological map Dried fruit compote You will need: Dried fruits: Dried apricots Apples Prunes Raisins Pears A glass of sugar Recipe: Bring water to a boil, put dried fruits and add a glass of sugar. Cook until done for 30 minutes.
Slide 18
6. Grocery expenses. Name of the dish Required products Number of products per serving Number of products for 4 servings Soup with dumplings and meatballs Minced beef Seasoning, Potatoes Egg, Flour 100 g. 15 g. 3 pcs. 1 piece 100 g. 400 g. 60 g. 12 pcs. 4 things. 400 g. Pasta with breast fillet Dry pasta Salt, breast fillet Mayonnaise, seasoning 100 g. 15 g. 100 g. 50 g. 25 g. 400 g. 60 g. 400 g. 200 g. 90 g. Vinaigrette salad Pickled cucumbers Boiled potatoes Boiled carrots Boiled beets Green peas 2-3 pcs. 2 pcs. 1 PC. 1 PC. 1 jar. 5-6 pcs. 8 pcs. 4 things. 4 things. 1 jar Sandwiches - canapes Green peas Cheese Sausage Pickled cucumber 10 g. 50 g. 50 g. 1 pc. 40 g. 200 g. 200 g. 34 pcs.
Slide 19
I prepared all the dishes on the menu for Sunday family lunch using the technology I learned in cooking lessons. Information from relevant Internet sites also helped me. 7. Cooking lunch.
Slide 20
8. Expert assessment and self-assessment. Expert Assessment and self-esteem Mom 5 Dad 5 Grandma 5 Me 5
Slide 21
9. Sources of information. Internet Technology Textbook for Grade 6
Slide 22
Thank you for your attention!
Sunday Lunch: Option I
Carrot and pumpkin salad
- Wash and peel 1 radish, 300 g pumpkin and 2 medium carrots. Grind everything on a coarse grater or use a vegetable cutter.
- Place in a deep salad bowl and season with 2 tbsp. sour cream. Salt, pepper and sprinkle a handful of lingonberries or cranberries on top.
Salad ready!
For lovers of salads made from raw vegetables, which require just a few minutes to prepare, we offer several more options.
Quick bean soup
- In a 2-liter saucepan, heat the oil and sauté 1 chopped onion and 1 chopped carrot.
- Then add 250 g of minced meat and fry until cooked. It is best to use mixed pork and beef.
- Then lay out 150 g of rice and pour in 1.5 liters of boiling water.
- Cook for 5-7 minutes and add 1 can of beans canned in tomato.
- Pepper, salt, add 3 allspice peas and 2 bay leaves.
Cook everything for another 10-15 minutes and serve! This soup goes best with sour cream and chopped cilantro.
We can’t imagine Sunday lunch at home without a second course; it won’t take much time to prepare!
Another quick soup option for Sunday lunch is canned soup. We offer you several options.
Quick meat casserole
To prepare, we will need 2 large sheets of Armenian thin lavash.
- Fry 400 g of minced meat in a frying pan along with 1 chopped onion and carrots until tender, add salt and pepper. If desired, add garlic or tomato paste.
- We can also grate 100 g of cheese into the prepared minced meat, but even without it the dish will turn out very tasty.
- Prepare the filling: combine 1 egg with 100 ml of kefir. We tear 1 sheet of lavash into strips 3-4 cm wide and put them in it to soak.
- Grease a deep pan with oil and place 1 sheet of lavash there so that there is a reserve on the sides. Place half of the minced meat in an even layer on the pita bread. Cover it with strips soaked in kefir filling.
- Place the remaining minced meat on top, turn the overhanging sides up and fill everything with the remaining kefir mixture.
Place in the oven to cook at 180°C for 30 minutes. Serve the finished casserole with sour cream, ketchup or mustard, sprinkled with fresh herbs.
Sunday manna in the microwave
This pie is made in a matter of minutes, but is also eaten with the same speed, as it turns out incredibly tasty. While the oven is busy, bake it in the microwave.
- Mix 1 cup of semolina with 1 cup of kefir, add 50 g of butter, margarine or 1/3 cup of odorless vegetable oil.
- Beat in 1 egg, ½ cup sugar and 1 tsp. with a heap of baking powder. You can add a little salt - literally on the tip of a knife.
- Mix everything until smooth. Now add 2 tbsp. poppy seeds and stir again.
- Grease the silicone mold with oil and lay out the dough.
Place in the microwave at medium power for 7-8 minutes. We check readiness, as always, with a match.
Here are a few more easy and quick baking recipes for your attention.
Manna will go especially well with aromatic homemade fruit juice.
Berry juice
We will use several types of frozen berries. Take 100 g of each type: cherry, black currant, chokeberry.
- Pour 2 liters of water over the berries and bring to a boil. As soon as the surface begins to bubble, immediately remove from heat.
- Place the berries in a colander and rub over a saucepan with the broth. Add sugar or honey to taste, mix and that’s it! Morse is ready.
As you can see, Sunday lunch for the whole family came together very quickly! It took very little time to do everything, and the result will impress both family and friends.
Preparing for Sunday lunch
You need to understand that a delicious Sunday lunch requires some preparation. This is not just a quick snack on weekdays, it is a full-fledged table with various dishes, from hot dishes to dessert.
It is important to think through all the details down to the smallest moments. Decide on the menu for family Sunday lunch, prepare beautiful tablecloths, candles, get your favorite dishes and glasses. It seems that preparing dinner for the whole family is very difficult. But some nuances and tips that we will share today will help smooth out rough edges, save time, effort and money. Let's get started.
Sunday Lunch: Option II
These recipes are not as quick as the previous ones, but no less tasty or complex. Let's try to do it if we have helpers or have a little more time left.
Carrot salad with garlic
It turns out incredibly spicy and aromatic.
- Wash, clean and cut 4-5 pieces in a vegetable cutter. medium carrots.
- Prepare the dressing for them: pour 2 tbsp into the frying pan. olive oil and, as soon as it warms up, squeeze out or finely chop 2 cloves of garlic. Bring it until golden and add 1-1.5 tsp. dry paprika.
- Add 1/3 tsp. black pepper and add red to taste. Mix everything, simmer in oil for another 3-5 minutes and remove from heat.
Season with chopped carrots, sprinkle 100 g of soft cheese on top - feta cheese or feta cheese and mix.
The following recipe works well as a first course for a family Sunday lunch.
Mushroom soup
Let's prepare it in the classic way.
We’ll take any mushrooms - oyster mushrooms and champignons will do, but wild mushrooms, of course, will be much tastier and more aromatic. Chanterelles, boletus, white.
- Wash 300 g of mushrooms well, remove damaged areas and cut into slices. Pour in 2 liters of water and put on fire.
- While the broth is cooking, peel and cut 4 potatoes into cubes. As soon as the mushrooms boil, add the potatoes to them.
- Peel and finely chop 1 onion and carrot. Sauté in a frying pan and, as soon as the vegetables turn golden, add them to the soup.
- Immediately add salt and pepper, add coriander, nutmeg, 3 allspice peas and dried basil - it will add a special aroma.
After boiling, cook for another 20 minutes and serve! Season the finished soup with sour cream and sprinkle with fresh herbs.
Here are a few more soup options.
Cheese meatballs in sauce
Fragrant, juicy meatballs go perfectly with any side dish: from rice to potatoes and legumes.
If you are a fan of meatballs and meatballs, we offer you their classic recipe.
- Soak 100 g of white bread without crust in 3 tbsp. milk, and while it swells, we work on the remaining ingredients.
- Grate 100 g of hard cheese, mix it with 500 g of minced meat, beat in 1 egg, squeeze the bread from the milk and add it.
- Finely chop ½ bunch of greens, add to the mince, mix everything, add salt, pepper and set aside - let it brew.
In a deep frying pan or Dutch oven, heat the vegetable oil (1-2 tbsp) and sauté 1 large chopped onion in it until tender. Then fill it with 700 ml of boiling water and dissolve 2 tbsp in it. tomato paste.
You can also use tomato juice instead of water.
Meanwhile, we make meatballs from the minced meat slightly larger than a walnut. Place them in the sauce and cover with a lid. Leave to cook on very low heat for 45-50 minutes. If towards the end of cooking we see that the sauce is not thickening, you can literally add 1 tsp. flour.
Mix it carefully and let the meatballs continue to simmer. The lumps will still disperse over time.
Serve the finished meatballs with a side dish while piping hot.
We suggest baking fragrant ginger cookies as a dessert for Sunday lunch.
Chocolate gingerbread cookies
It turns out incredibly tasty - everyone will be delighted!
- We take 120 g of butter out of the refrigerator in advance so that it has time to soften.
- Combine it with 200 g of sugar and beat with a mixer until smooth.
- Then, 1 piece at a time, beating each time, add 4 eggs.
- Sift 250 g of flour and mix it with vanilla into the butter mixture. Beat everything until creamy consistency.
- Grind fresh ginger root (80 g) in a blender or food processor and add to the dough.
- We also send 200 g of washed raisins without cuttings there.
- 2 bars of dark chocolate, grated or chopped with a knife, mixed into the dough.
- Line a baking tray with baking paper and pour the dough onto it. Bake at 180°C for 30 minutes.
We take out the finished cake and check it with a match. If everything is in order, we are not in a hurry to take it out. Instead, melt 2 more bars of dark chocolate (200 g) in a water bath and brush the surface with the resulting glaze.
When the cake and chocolate have cooled, cut into squares approximately 3 by 3 cm. Transfer the resulting cookies to a plate and, if desired, decorate them with berries.30
Such aromatic cookies will go especially well with mulled wine.
We offer several more cookie recipes that will be easy to prepare even for young housewives.
