The child went to school, first grade. The habitual way of life for you and him has changed: the daily routine, physical and mental stress, and even the mood is constantly changing. Therefore, your first priority is to support the future academician at first. And this is not only psychological support, but also physical, which consists in the banal proper nutrition. Just make food healthy and, of course, delicious.
In order for nutrition to be healthy and improve the health of a small student, follow just a few rules: use healthy foods, select the optimal diet, create a menu, avoid or limit the use of certain foods.
Products for the diet of a first grader
The first question will arise immediately: what foods are important in the diet of a first grader? For a growing organism, which is subjected to active physical and mental stress, it is necessary to receive in sufficient quantities (2400 kilocalories + additional 300-600 if the child plays sports):
- Squirrels(building material) - meat, fish, dairy, vegetable. They are found in foods: eggs, meat, poultry, fish, milk and dairy products, legumes.
- Fats- Animals and plants. The main source: vegetable and butter, as well as fatty meats.
- Carbohydrates(source of energy) - simple (sugar) and complex (vegetables, fruits, cereals).
- Cellulose- Vegetables, fruits, cereals.
- Vitamins and minerals. They are necessary for the complete assimilation of proteins, carbohydrates, fats by the body, for the stable functioning of the immune system and maintaining the tone of the whole organism. They are contained in different proportions in all products, therefore, when thinking over your child's nutrition to strengthen immunity in the first grade, pay attention to the food groups that contain certain vitamins and microelements to the greatest extent.
What foods contain essential vitamins and minerals
Vitamins are divided into fat-soluble and water-soluble, therefore, when preparing meals, do not forget to add oil to foods that are sources of vitamins A, E, K, D.
Vitamin C(strengthens and supports immunity) contain all green vegetables, as well as bell pepper, currant, sea buckthorn, citrus fruits, wild rose, garden greens.
Vitamin A(responsible for vision, strengthens the nervous system) - in yellow, orange, red vegetables and fruits.
Vitamin E(prevention of anemia) - nuts, vegetable oils, their choice is now huge: olive, sunflower, corn, rapeseed, linseed, sesame, etc. In addition, vegetable oils contain polyunsaturated fatty acids necessary for metabolism in a growing organism.
B vitamins(responsible for energy metabolism, the functioning of the nervous system) - meat, liver, dairy products, legumes, eggs, cereals.
Vitamin PP(improves blood circulation) - offal, meat, cereals, nuts.
Vitamin K(reduces blood clotting) - garden greens.
Vitamin D(contributes to the complete absorption of calcium) - egg yolk, sea bass, liver.
Amino acids and trace elements necessary for the development and functioning of the musculoskeletal, nervous, cardiovascular, immune systems of the child are mainly found in animal products. But some substances necessary for maintaining mental activity are found only in plant products.
For example, vegetables for memory development: beets, eggplant and all dark green vegetables contain antioxidants that protect brain tissue and prevent memory loss,
Spinach– trace elements contained in it improve mental abilities,
Jerusalem artichoke- it contains substances that protect the brain from free radicals.
Menu scheme for a first grader
Having dealt with the main products, make an approximate menu of dishes for a first grader for a week. Keep in mind that it should be 4-6 times a day, better - 6 times a day. Consists of such meals: breakfast, lunch, afternoon snack, dinner. The 2nd breakfast and the 2nd dinner are added to the 6-time meal. The 6-time meal plan looks like this:
8.00 - breakfast. Offer your child milk porridge or casserole, dried bread, butter, sweet tea or cocoa, boiled egg.
10.30 - 2nd breakfast. Non-acidic seasonal fruits, bananas, yogurt or cottage cheese.
13.00 - lunch. Be sure to include the first course. On the second - meat, poultry or fish with vegetable side dish and salad or fresh vegetables, greenery. And for dessert - compote, jelly, juice.
16.30 - afternoon snack. Cookies, bun with tea, juice, compote.
19.00 - dinner. Meat or fish dish with vegetable garnish. Complement with a flour or egg dish.
20.30 - 2nd dinner. Cookies and kefir, yogurt, cottage cheese.
Try to cook dishes avoiding frying, because the harmful substances formed during such heat treatment will not bring any benefits.
What not to give a child
What else can not feed a first grader:
- Smoked products.
- Fast food.
- Seasonings - mayonnaise, ketchups, adjika, soy sauce, horseradish, hot pepper, mustard, vinegar.
- Natural and instant coffee.
- Carbonated sweet drinks.
- Mushrooms are not recommended as they are difficult to digest.
- Be moderate in your use of garlic, onions, dill, parsley, and other herbs.
- Replace milk and White chocolate bitter. He's much more useful.
Thinking through the nutrition system for your first grader, remember - it must be balanced. Healthy food helps the child to be in good physical shape, keep mentally active, and also stay healthy, good mood, desire to learn. Nutrition should be optimal - to replenish the spent energy.
Overfeeding is not worth it - this can affect the state of health, which, in turn, will reduce physical and mental activity.
Schoolchildren study 9 months a year. For them, studying is the same hard work as for adults - work. Pupils spend half a day in schools, and sometimes even more: they perform complex mental tasks, carry heavy briefcases, engage in active physical exercises, communicate, run.
But not every school can boast of delicious full meals. That is why breakfast for a student is one of the most important components of a student's health and academic performance, since a growing child's body constantly needs a perfectly balanced menu. The first meal of the child should be nutritious, tasty, as much as possible fortified. Children who receive a hearty full breakfast, in comparison with those who neglect an early meal, study much better, rarely face such a problem as obesity, they practically do not have problems with the gastrointestinal tract, they feel more cheerful and more cheerful throughout the school day .
When there is no time
The reality of life is such that few parents can devote much time to their child in the morning, because no one has canceled work yet. And often moms and dads, not knowing, the schoolboy quickly and without special trouble, give preference to ready-made corn flakes, yogurts, instant cocoa and other products that do not take more than 5 minutes to cook. Such a breakfast may well be present in the child's diet, but only if several conditions are met:
- Flakes should be made from whole grains of wheat or oatmeal, not flour.
- As part of a “quick breakfast”, the sugar content should be minimal.
- Porridges poured with boiling water do not carry any benefit; it is better to cook those that boil quickly.
- Sometimes it is better to replace the "chemistry" with fruit, chocolate or natural cocoa.
Available 15 minutes
If mom has an extra 15 minutes, during this time you can cook a fairly satisfying, full and mouth-watering breakfast for a student. Experts note that dairy products, vegetables or fruits, as well as grain products must be present in the first meal of the child.
Vegetables and fruits are rich in vitamins and fiber. Cereals - iron, vitamins A and D, and the carbohydrates they contain improve brain function and energize. Dairy products contain calcium, which is necessary for the growing body of the child. You can also include dried fruits and a small amount of nuts in breakfast for a student. They are tasty and very useful.
citruses, leaf salad, berries are rich in vitamin C, their use will help strengthen the child's vision. In addition, it will help the body to more easily cope with mental stress and various stressful situations. Beans, eggs and cereals contain vitamin E, along with other foods, they should also be included in the child's diet.
Breakfast for a student for a week
Not every adult will want to eat the same food every day, and even a child even more so, so you should not stop your attention on one or two dishes. Try to diversify the menu, awakening the appetite in the child, preparing something new and interesting every time. And it will help you in this approximate menu for the week.
- The first day: vegetable omelette, cocoa with milk.
- Second day: oatmeal with berries, apple juice.
- Day three: cottage cheese mass with dried fruits, cheese sandwich, tea.
- Day four: cheesecakes, cocoa.
- Day five: buckwheat porridge, tea with chocolate.
- Day six: milk-fruit shake.
- Day seven: scrambled eggs, natural juice.
To make your task easier, we offer you unique ones. This selection will help you get rid of daily thoughts about how to combine benefits and taste when preparing a schoolboy's breakfast. The menu is balanced, the calorie content of food, as expected, is 15-20% of the child's daily diet. Do not forget that meals should not last less than 15 minutes.
Millet milk porridge
Ingredients:
- One glass of millet.
- One and a half glasses of milk.
- 130 grams of raisins.
- 130 grams of cottage cheese.
- 50 grams of butter.
- Sugar and salt - to taste.
Cooking
Sort the cereal and rinse thoroughly. Pour plenty of clean water, bring to a boil, reduce heat and simmer for 20 minutes. After the time has elapsed, drain the liquid, pour hot milk, add butter, salt and sugar, cook, stirring constantly, on the slowest fire for 10 minutes. Mix the finished porridge with pre-soaked in boiling water and dried raisins.
Burrito
And this one for a schoolboy has not left a single child indifferent.
Ingredients:
- Two Armenian lavash.
- One bell pepper.
- One chicken fillet.
- A couple of lettuce leaves.
- Two medium tomatoes.
- A piece (100 grams) of hard cheese.
- 50 grams of butter.
- Salt - to taste.
Cooking
cut into boiled chicken(you can cook the meat in the evening) in small pieces, fry until golden brown on butter. Cut the tomatoes and peppers into strips, grate the cheese. Mix all the prepared ingredients, salt to taste. Put the appetizing mixture on a sheet of pita bread, roll it into a pancake, and then quickly fry.
vegetable omelette
Ingredients:
- Two potatoes.
- Half a zucchini.
- Two tomatoes.
- Four eggs.
- Half glass of milk.
- 50 grams of cheese.
- Greens, salt, vegetable oil, pepper.
Cooking
Boil potatoes in their skins, peel. Cut all vegetables small cubes fry for five minutes vegetable oil. In a separate container, beat the milk with the egg and spices. Pour the vegetables with the egg mixture, fry, closing the pan with a lid. Grind cheese and greens, sprinkle them with a ready-made still hot omelet.
banana pancakes
Ingredients:
- One and a half glasses of kefir.
- Two eggs.
- One banana.
- A quarter of a pack of butter.
- A spoonful of sugar.
- Half a cup of flour.
- Nuts, salt, honey - to taste.
- One pinch of soda.
Cooking
Cut the peeled banana into small pieces. Put the fruit in a blender, add all the other ingredients, beat everything thoroughly. Cook in butter like pancakes. Serve pancakes with honey mixed with chopped nuts.
Syrniki
Ingredients:
- 200 grams of cottage cheese.
- One egg.
- Three tablespoons of flour.
- Vegetable oil, salt.
- A spoonful of sugar.
- 40 ml cream.
Cooking
Mix all ingredients until smooth. Roll out the sausage from the mass, cut the rounds. Fry on both sides in vegetable oil. Serve with jam, sour cream or grated chocolate.
If you get used to preparing daily breakfasts for schoolchildren, using these recipes or any others, then you will understand that in fact it does not take so much time. But your child will be cheerful, cheerful and full until lunch.
The arrival of autumn marks the return of school days, rainy autumn weather and mental stress. That is why nutritionists advise paying attention to proper nutrition schoolchildren during this difficult period of their lives. In addition to school, many children attend additional classes in dancing, drawing, and go to sports sections.
The importance of proper and healthy nutrition for a student cannot be overestimated. A growing body needs to get the maximum beneficial trace elements and minerals for their normal development. So what is important to include in a teenager's diet? We study the advice of nutritionists and make the right menu.
Useful and harmful
Rational nutrition of a student can only be made by parents. Healthy foods activate brain activity, give strength and energy, while junk food will create discomfort in the abdomen and problems with the digestive tract.
Nutritionists advise introducing the following nutritional components into the correct menu for a student:
- dairy products, as they contribute to the strengthening and growth of bones;
- vegetable fats that favorably affect nails and hair;
- vegetables and fruits, because they contain a storehouse of vitamins;
- protein foods that will help restore energy after a hard day at school.
It is also important for a child to observe a drinking regimen, because water activates metabolic processes. Especially to listen to the recommendation is necessary for those parents whose child is engaged in active sports.
Nutritionists have compiled a list of harmful foods that harm the body and cause the development of gastric diseases. Therefore, if you want to provide a healthy diet for a student, exclude this category from the diet:
- sausages, sausages and other products from soy protein;
- shop crackers with various additives;
- chips;
- sweet soda;
- fast food and various spicy foods;
- sausages;
- coffee and products containing caffeine;
- various sauces, mayonnaise, ketchup.
It is not necessary to introduce a ban on sweets if they do not replace, but complement the main dishes. The ideal way to cook food for schoolchildren is to steam or bake in the oven.
These are the basic nutritional rules that parents of teenagers should follow.
food schedule
At the time of eating big influence has a change in the child's education. If a student attends classes on the first shift, then the best option for a meal would be the following hours:
- breakfast 7:00 - 8:00;
- lunch 10:00 - 11:00;
- lunch 13:00 - 14:00;
- dinner 18:00 - 19:00.
For those who go to school on the second shift, you need to eat at such times:
- breakfast 8:00 - 9:00;
- lunch 12:00 - 13:00;
- afternoon snack 16:00 - 17:00;
- dinner 19:00 - 20:00.
Do not forget about the basic rules of nutrition, lunch and breakfast together make up about 60% of the total daily calories. Evening reception food is carried out no later than two hours before bedtime.
We compose the menu
The student's menu for the week should consist of nutritious and energy-rich dishes. Such proper food will provide the child with energy, increase brain activity. So, what is recommended to include in the weekly diet.
Breakfast
One of the main meals that will energize you for the whole day.
- oatmeal with apple or berries, green tea;
- buckwheat porridge cooked with milk, chicory;
- omelette with cheese, sweet tea;
- cheesecakes, cocoa;
- rice porrige with pieces of pumpkin, tea;
- pancakes, cocoa;
- cottage cheese with berries or honey, sweet tea.
Dinner
Lunch is the most energetically valuable element of nutrition for a student. The lunch meal must include the first liquid meals to ensure the normal functioning of the intestines. For the second, it is advisable to eat a meat or fish dish that will saturate the body with protein.
- red borscht, puree with chicken cutlet, vegetable salad;
- pickle, beetroot salad, beef stroganoff with stewed vegetables;
- chicken noodle soup, fish cake with rice, vegetable salad;
- potato soup, liver with rice, eggplant caviar;
- beetroot, beef chop, carrot salad;
- vegetable soup, baked fish with pasta, cauliflower;
- seafood cream soup, chicken chop with vegetables.
Don't forget to complement the student's lunch with drinks. Compotes, jelly, herbal decoctions and natural juices are suitable for nutrition.
afternoon tea
This meal can be considered a snack before dinner. A child can have an afternoon snack both at home and at school. Options:
- oatmeal cookies, apple, kefir;
- cottage cheese bun, pear, milk;
- bun with raisins, orange, curdled milk;
- biscuit cookies, apple, fermented baked milk;
- biscuit, orange, tea;
- cottage cheese cookies, pear, kefir.
Dinner
The evening meal of the student should be as light as possible and carried out no later than 2 hours before bedtime. Do not give the child meat, otherwise there will be a feeling of heaviness in the stomach, which will make it difficult to sleep. For dinner, you need to prepare the main course and drinks.
- potato slices, cranberry juice;
- omelet with green peas, tea;
- pancakes with curd filling, cocoa;
- rice pudding, ryazhenka;
- omelet with tomatoes, milk;
- cottage cheese with candied fruits, cocoa;
- cauliflower casserole, green tea.
This correct menu allows the student to eat rationally every day, without harming the body and ensuring maximum intake. useful substances. Using this diet, you can independently create a suitable menu. Remember that for breakfast and lunch you need to give dishes with a higher calorie content.
Preparing food for school
Nutrition for schoolchildren during school hours is no less important than at home. What can you cook for a child with you if there is no dining room in the institution or you do not trust the local catering?
To get started, ask your child what he would like to see in his lunch box for lunch. Perhaps it will be dried fruits and nuts breakfast cereals, or perhaps he will want a casserole. Don't box your teen's least favorite meal, as there's a good chance they won't want to eat it.
Based on the opinion of nutritionists, the correct lunch (or afternoon snack) for a student may consist of:
- pieces of fresh fruits, nuts, dried fruits - this is a dry loose breakfast;
- yogurt, curds, cheese mass;
- healthy sandwiches based on cereal bread, butter, fresh vegetables, meat slices;
- nutritious rolls made from pita bread, fresh herbs and meat;
- eggs, slices of cheese, vegetables;
- cottage cheese or berry casseroles;
- Japanese snack.
The last nutritional option is optimal for a growing organism, since in a bento lunch or a dry snack, there are various dishes which are rich in protein, vitamins and minerals. As you can see, preparing lunches for school does not take much time. It is enough just to find your recipe and follow the wishes of the child.
It is very important to package food nicely for your student to want to eat it. Lunch boxes will help you with this. The color palette of products is very bright, and the child can decorate it with stickers or drawings.
How much to eat
Nutritionists have calculated the optimal amount of food consumed for a student:
A drink in the amount of 200 ml is added to all meals. It can be teas, jelly, berry fruit drinks, cocoa. Do not give your teenager coffee, as the drink is quite high in caffeine.
Proper nutrition of schoolchildren depends entirely on the parents. Teaching a child to healthy food is possible only by personal example. Exclude from the diet all products with artificial additives and dyes, diversify the menu with meat and fish dishes, add vegetables. healthy eating is the key to success in school.
We are what we eat (Hippocrates)
Hippocrates was right, which means that we, parents, should pay attention to the nutrition of our first graders. A huge load just piles on the child with the beginning of the school year: a lot of new knowledge, adaptation in a new team, early rise, unusual schedule, homework. In a word, just have time to remember everything!
Here, in order for a small student to succeed and remember everything, it is worth reviewing the diet, adjusting it in such a way that it is easier for him to adapt to the new conditions of school life.
Food for brain
According to the recommendations of a nutritionist, a first grader needs to receive 0.8-1 mg of vitamin B1 per day. This wonderful B-vitamin, also called thiamine, supports our nervous system, heart, and gastrointestinal tract.
Vitamin B1 is rich in wholemeal bread, cereals such as buckwheat, millet and oatmeal, liver, nuts and brewer's yeast. Also, im rich green pea, cauliflower and potatoes. If we talk about products of animal origin, then this is pork and veal. By the way, veal or beef brains in addition to thiamine, they are also rich in folic acid, lecithin, and other B vitamins. That is why nutritionists recommend including brain dishes in the diet of schoolchildren twice a month.
food for memory
We are talking about choline or vitamin B4. It is thanks to its ability to beneficially influence our memory that choline is so valued. In particular, this applies to those parts of the brain that are responsible for recording and storing information, as well as for short-term memory.
Soy, low-fat cottage cheese, liver, cod, peas, oatmeal, and rice are the sources of this vital vitamin. However, the leader in the content of choline is egg. One egg yolk contains 500 mg of vitamin B4, which is about the same as in 100 grams of liver and 2.5 times more than in 100 g of poultry meat.
In order to satisfy the daily need of the child's body for choline, the following foods per day are enough for the child:
- one egg or a liver pate sandwich;
- meat for lunch (steak, entrecote, cutlet, chop);
- 100 g of cottage cheese after school or for dinner.
Of course, that dishes can be interchanged, alternated. The main thing is to provide a daily dose of the vitamin.
So that there are no holes in the memory
I think that each of you in your school childhood had such moments when, while writing a test or answering orally at the blackboard, you suddenly realized that the answer to the question had evaporated somewhere. It seems to have been taught the day before, but now you don’t remember. Or maybe it happened that you learn, you learn, but you can’t remember? One of the reasons for this "leaky" memory, nutritionists call a lack of zinc.
It is very difficult for a first grader to keep a large amount of information in his head, it is quite exciting to answer the task at the blackboard in front of the whole class. And all this is explained by the ability of memory to promptly issue the correct decisions, as well as store information. Such a property of memory, as the ability to quickly and accurately recall the desired material, is called working memory. And the ability to store “in the head” long-term necessary information is a long-term memory. And the importance of such capabilities of our brain cannot be overestimated. In order for the brain to be able to perform such functions, provide it with the necessary amount of zinc.
Take a closer look at your child, watch him: if it’s difficult for him right away, at your request, remember what happened yesterday or last week, and also what happened today at school: how quickly and easily does he remember events?
In order for zinc to be fully absorbed in the body, animal products are needed. Rabbit meat, lean beef, poultry and hard cheeses. Inhabitants of the sea, such as crabs and shrimps, are also rich, in addition to other equally valuable and important vitamins, as well as trace elements, zinc. If your child is not allergic - include them in the diet. Also, if you “combine” zinc with vitamin B6, copper, you can get an excellent combination of vitamins and minerals, which will serve to strengthen long-term memory. For example, if you cook liver pate or goulash.
Liver goulash
We need chicken or beef liver- 200 grams, onion, 2-3 medium tomatoes, a little tomato paste, butter, on which we will stew goulash, 1 teaspoon of flour, salt and herbs to taste (we, for example, cook without herbs, but with seasonings in the form pepper mixtures: red, white, black).
We remove all the films from the liver, cut into small portioned pieces, sprinkle with flour and fry in butter, with the addition of chopped onions. Then add tomato paste, salt, spices (if you use them). On each tomato we make a cross-shaped incision on one side, pour over with boiling water, then place in cold water and remove the skin, finely chop the flesh and add to the liver. Simmer for 10-15 minutes over medium heat covered. Everything, the goulash is ready.
mood vitamin
Vitamin B6 or pyridoxine also affects the mood of the baby. Being upset, it is difficult to learn new material. And if we add to this “holes” in memory, loss of strength, absent-mindedness and depressed mood - there is a lack of vitamin B1 (thiamine) in the body, which we have already discussed above as a source of food for the mind. Against the background of such symptoms, constipation, headaches, as well as poor appetite may well join. If sweet buns are in your child's diet, confectionery, White bread frequent guests, then in this case the body will experience an additional need for vitamin B1. Grain bread, bran, oatmeal, barley, barley and buckwheat- sources of thiamine, so necessary for a first grader.
In fairness, it should be noted that other vitamins should not be forgotten. Folic acid (its main source is leafy greens), as well as vitamin C (berries, fruits) are also useful and necessary in the diet of a first grader. Kiwi, oranges, spinach, green onions, rose hips, offal (liver, kidneys, brains), eggs, hard cheese- this is an incomplete list of products that should be included in the diet of a student.
Please note: vitamin B6 loses a third of its important qualities during heat treatment, so foods rich in pyridoxine should be included in the diet, but do not require heat treatment. Spinach, avocado or Brussels sprouts, which do not need to be cooked for a long time, will perfectly complement the diet in the necessary vitamin.
Need nuts too
Phosphorus, which is contained in the almond kernel, will be much more useful than in the form of cocoa and chocolate. Moreover, there is more of it in nuts. Almonds and cashews are rich in calcium and magnesium, and almonds also contain vitamins. And nicotinic acid PP prevails. If we take into account pine nuts, they help our brain to work quickly and efficiently. Daily rate small, but they should be in the child's diet regularly. They can be eaten just like that or added to a salad, to meat, vegetables.
Morning starts...
The morning of a student is often stressful, especially at the beginning of the school year or after holidays, weekends. It is enough to go to bed a little later, and get up a couple of minutes later in the morning - and that's it, you start to rush, get nervous. But in a hurry, you can forget the changeable shoes and the uniform for physical education. Teach your first-grader to collect a briefcase and check the form in the evening, so that in the morning they don’t run with “square” eyes without having time to have a normal and calm breakfast.
Mode, fees the night before - this will help to avoid the morning bustle and calmly have breakfast and go to school. It is likely that at first you will have to control the baby's fees, help him, but it's worth it. Such a habit will remain with the child for life and save his nervous system, relieving him of daily morning stress.
School snacks - yes!
Even if your school has hot lunches for first graders, it's still a good idea to bring a pack of yogurt, juice, crispbread or fruit, and granola bars. This will come in handy if your child does not have time to have lunch or does not want to eat what was prepared in the dining room.
The most important thing for you to understand, dear parents, is that healthy and proper nutrition is the key to the health of the child, as well as his successful studies!
Monday
– cottage cheese charlotte with sour cream - 150/20 g;
- cocoa - 200 g;
- beetroot salad with apples and sour cream - 80 g;
- meat broth with vermicelli - 250 g;
– stewed liver- 80 g;
- carrot, squash or eggplant pancakes - 100 g;
- jelly from berries - 150 g;
- black bread 60 g.
- roll with poppy seeds - 40 g;
- milk - 150 g;
- fresh fruit - 100 g.
- potato and cabbage casserole - 150 g;
- kefir - 200 g;
- white bread with butter - 20/5 g.
Tuesday
– boiled egg- 1 PC.;
- millet porridge with pumpkin - 200 g;
- tea with milk - 200 g;
- white bread with butter and cheese or curd mass - 50/5/10 g.
- salad "Summer" - 80 g;
- cabbage soup fresh on meat broth- 250 g;
- boiled meat stewed potatoes- 180 g;
- berry juice - 150 g;
- black bread - 60 g.
– shortbread- 40 g;
- milk 150 g;
– applesauce- 100 g.
- cheesecakes with sour cream - 150/20 g;
- kefir - 200 g;
- white bread with butter - 50/5 g.
Wednesday
- pasta with cheese - 170/10 g;
- acorn coffee with milk - 200 g;
- white bread with butter - 50/5 g.
- pancakes from zucchini or stewed eggplant- 70 g;
- chicken soup - 250 g;
- fish in batter - 70 g;
– mashed potatoes with fresh cabbage - 70/30 g;
- cranberry jelly - 150 g;
- black bread - 60 g.
- shortbread with poppy seeds or anise - 50 g;
- kefir 150 g;
- fresh fruit - 100 g.
- cutlets from fresh cabbage - 170 g;
- milk - 200 g;
- white bread with butter - 50/5 g.
Thursday
– fried potatoes with cucumber - 150/50 g;
- kefir - 200 g;
- white bread with butter - 50/5 g.
- tomato salad with radish or radish - 80 g;
- soup with vermicelli - 250 g;
- rice porridge with butter - 150 g;
- fresh fruit compote - 150 g;
- black bread - 60 g.
- honey or mint gingerbread - 50 g;
- kefir - 150 g;
- apple - 100 g.
- cabbage casserole - 150 g;
- tea with milk - 200 g;
- bread with butter and honey - 50/5/10 g.
Friday
– semolina in milk - 200 g;
- milk - 200 g;
- bread with butter and cheese or with curd mass - 50/5/10 g.
- vinaigrette - 70 g;
- sorrel soup - 250 g;
- stew of veal or lamb - 80 g;
- mashed potatoes with tomato - 70/50 g;
- fruit juice - 100 g;
- black bread - 60 g.
- apple pie - 50 g;
- kefir - 150 g;
- carrot cutlets - 100 g.
- scrambled eggs or scrambled eggs - 120 g;
- tea with milk - 200 g;
- bread with butter - 50/5 g.
Saturday
- pancakes with meat or cutlet - 180 g;
- tea with milk - 200 g;
- bread with butter - 50/5 g.
- herring with green onions - 35/35 g;
- vegetable soup in meat broth - 250 g;
- liver - 80 g;
- carrot casserole - 100 g;
- fresh fruit - 100 g;
- black bread - 60 g.
- semolina croutons with fruit sauce - 150/30 g;
- milk - 200 g.
- noodle casserole with cottage cheese and jam - 150/20 g;
- kefir - 150 g;
- bread with butter - 50/5 g.
Sunday
- boiled egg - 1 pc.;
- carrot pancakes with sour cream - 150/30 g;
- kefir - 200 g;
- bread with butter - 50/5 g.
- cabbage, celery and carrot salad - 70 g;
- fish soup - 250 g;
- cabbage rolls - 90 g;
- buckwheat porridge - 70 g;
- tomato juice - 100 g;
- black bread - 60 g.
- cottage cheese with milk or curd cheese - 80/20 g;
- milk - 150 g;
- apple - 100 g.
– potato casserole- 150 g;
- tea with milk - 200 g;
