Государственное бюджетное образовательное учреждение Школа  № 2100

Проекная работа

По теме "Eat or Quit? Students' Meals around the World" ("Есть или нет? Школьное питание в разных странах мира")

                                                        Выполнила: ученца 8 "Ж" класса                                                                         Аллахвердиева Аида

                                                        Руководитель проекта: Хохлова                                                                         Ирина Николаевна

Москва 2017.

Contents

Introduction        3

Chapter 1. The Meaning of Healthy Diet        4

Chapter 2. Student's Nutrition Around the World        7

Chapter 3. A Healthy Students' Menu        11

Conclusion.        16

Appendix. Healthy Recipes        18

 The List of Literature        21

Introduction

Nowadays more and more people are getting interested in healthy diet. It is proved by the scientists that such diet is the basis of healthy way of life. However, sticking to proper eating habits is becoming more and more difficult, because a lot of unhealthy products are represented at the market and are being advertised more aggressively than healthy alternatives.

In these conditions, our young generation has become the most vulnerable part of the society. In many countries children and teens, leading unhealthy lifestyle and suffering from related diseases, have become a national problem. Unfortunately, Russia is not an exception. In our country the amount of secondary school students who follow improper eating habits has increased dramatically since 1990s. As a result, Russian children and teens suffer from obesity, diabetes, heart problems and other illnesses related to unhealthy way of life.

At the same time many researchers point out that the quality of education decreases. There are many factors that cause this process and students' improper nutrition is one of them. On the one hand, eating unhealthy food that has no nutritional value does not support students' physical and mental activities during their school day. On the other hand, a diet full of sugar and simple carbohydrates    can make pupils less attentive in class and even unable to listen to the teacher. What is more, health problems provoked by unhealthy eating habits can prevent students from attending school or at least studying as much as it is necessary.      

In this situation the work represented appears relevant, as it gives a description of the effort, taken by the governments of Russia and other countries of the world to organize proper nutrition at schools and to attract students' and parents' attention to the importance of healthy eating habits. Moreover, this project gives suggestions on improvement of pupils' meals at schools and at home so that they could meet the standards of proper nutrition.

The object of the study represented is students' meals in Russia and other countries of the world, while the subject of the work is the influence of measures of organizing students' proper nutrition on their efficiency.

In the process of study a hypothesis was put forward that following a healthy diet at school can be a basis to adopting healthier eating habits at home which will improve students' health as well as their efficiency.

The novelty of the work represented consists in resolving the problem of students' healthy diet using innovative experience of the countries all over the world and taking into consideration students' tastes. The project is practically significant as it gives particular suggestions on  introducing healthy eating habits at schools and at home, including students' daily menu and recipes.

The purpose of the project is to put forward practical suggestions on organizing students' proper nutrition that would help improve children's health and, as a result, increase their efficiency. To achieve this purpose some problems were resolved.

1) The term "healthy diet" was defined and the specific features of proper nutrition for schoolchildren should be pointed out.

2) The main problems of students' nutrition in Russia and in other countries were examined. Their consequences were studied.

3) The standards for school meals and the experts' recommendations for home-cooked meals existing in Russia and in other countries were observed.

4) The suggestions on implementing the best part of foreign experience in Russia were put forward.

5) An inquest was carried out among the students of Moscow Secondary School # 2100 to examine their eating habits and tastes as well as their opinion of their efficiency at school.

6) A healthy menu was composed, considering the experience of foreign counties and the students' tastes.

7) A number of recipes of healthy and tasty dishes included in the students' menu was introduced.

Structurally, the work represented consists of introduction, three chapters, conclusion, appendix and the list of literature. In the first chapter the meaning of students' proper nutrition and the main problems of its organizing are examined. In the second chapter the experience of Russia and other counties in the introduction of healthy eating habits at schools is studied. In the third chapter suggestions on students' nutrition improvement are put forward. In the appendix a number of recipes for schoolchildren's menu are represented.

Chapter 1. The Meaning of Healthy Diet

Healthy diet or proper nutrition is a key to a healthier life at any age. This term has a number of definitions that define its basic features. A healthy diet is a diet that provides body with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals and adequate calories. It means eating a variety of food that gives you the nutrients to maintain your health, feel good and have energy.

The terms “healthy diet” and “proper nutrition” are also understood as a diet balanced in lean proteins, carbohydrates and fats.

The quantity of nutrients, a person needs can be different, depending on the age, activities and other factors. Men and women need different amounts of certain vitamins and minerals as well as different number of calories.

Proper nutrition is especially important for growing children as they need enough nourishment to allow for growth, development, physical and mental activities. It is widely known that the more active children are, the more liquid, calories, vitamins and minerals they need. Moreover, preteens and teens need more calories and nutrients than younger children, as they survive a period of rapid growth and development when it is essential that their nutrition meets their changing needs.

Experts say that to provide proper nutrition children and teens should have tree big meals and two or three snacks daily, so that they do not have big intervals between breakfast, lunch and dinner. Daily amount of calories differs depending on the children’s age and gender.  

According to the U. S. Department of Agriculture, girls between four and eight years old need 1200 – 1800 calories per day, while girls between nine and thirteen years old require 1400 – 2200 calories and teen girls between fourteen and eighteen years old need 1800 – 2400 calories daily. As for the boys, their needs are even higher. Boys from four to eight years old require 1200 – 2000 calories each day, while boys between nine and thirteen years old need 1600 – 2600 calories, and teen boys between fourteen and eighteen years old require about 2000 – 3200 calories per day to maintain a healthy body weight.

Russian experts estimate children’s and teenagers’ needs in energy differently. According to Russian standards of physiological needs for energy and nutrients for different groups of population, children require from 1200 to 2900 calories per day. Speaking about different age groups, scientists say that children between six and ten years old need 2000 – 2400 calories, while preteens and teenagers need about 2900 calories daily.

British scientists, as well as the experts of World Health Organization do not give a particular amount of calories, schoolchildren of certain age should consume. They state that children and teens should receive as much energy as they spend on studies, sports and other activities.

As for essential nutrients, protein is considered to be of great importance for children and teens, as it helps them support their growth and muscular system development.

According to American experts, boys and girls between 9 and 13 years old need 34 grams of protein daily, girls between 14 and 18 years old should consume 46 grams of protein and boys of the same age require 52 grams every day.

British standards give the same figures, while Russian scientists  claim that school students need from 36 to 78 grams of protein daily, without further details concerning age and gender.

Fat is another important element a healthy diet includes. It is an important source of energy for children, however two types of fats exist in our ration, they are saturated and unsaturated fats. Following healthy eating habits requires limiting saturated fats as they can be connected with the risk of heart diseases, however, proper nutrition includes a certain amount of unsaturated fat, to provide our body with essential fatty acids.

Russian standards of physiological needs for energy and nutrients for different groups of population say that children and teens, depending on their age, should consume from 40 to 97 grams of fat daily, Russian sanitary standards for school meals give us even a bigger amount of 79 or 92 grams per day.

The U.S. nutritional standards do not contain any particular amount of fat required, however, it is stated that 25-35% of calories should be received from fat. Standards also say that schoolchildren should get less than 10% of energy daily from saturated fat. British scientists speak about the same figures.

The experts of World Health Organization claim that less than 30% of daily needs in energy should be covered at the expense of fat, including saturated and unsaturated fat. According to them, this amount does not depend on age or gender. WHO experts also state that unsaturated fat is healthier than saturated.

Carbohydrates are the most important source of energy for our body. The biggest part of calories we receive comes from carbohydrates. Depending on their qualities and the food they are received from, carbohydrates can form a part of healthy or unhealthy diet. Proper nutrition includes a sufficient amount of starchy carbohydrates, while added sugars are strictly limited. The point is that starchy carbohydrates, especially coming from whole grain products make people feel full for a long time, while sugars quickly fill us with enregy but no more than for one or two hours and then we feel even more hungry.

According to Russian standards, school students should receive from 170 to 420 grams of carbohydrates daily and the major part of them should be starchy carbohydrates, while British standards give us 130 grams of carbohydrates every day.

American experts demonstrate another approach and state that the amount of energy received from carbohydrates daily should be from 45 to 65% of calories. As for the energy, received from added sugars it should be less than 10% of energy received per day. World Health Organization speaks about 5% of calories from added sugars for additional positive effect on health.

Nutritional standards in many countries, as well as World Health Organization recommendations limit the amount of salt to 5 mg per day because it prevents the risk of heart diseases in future.

As it was mentioned before, healthy eating means consuming enough of necessary vitamins and minerals. For example, according to Russian standards of physiological needs for energy and nutrients for different groups of population, children need 30 – 90 grams of vitamin C, 0,4 – 2,0 mg of vitamin B6 and 0,3 – 3.0 mkg of vitamin B12 daily. As for minerals, they require 400 – 1200 mg of calcium, 55 – 400 mg of magnesium and 400 – 2500 mg of potassium per day.

 Although the experts' estimations of children's needs in calories and essential nutrients can be different, it is obvious that all the countries observed are trying to implement similar standards of healthy eating, mainly based on World Health Organization recommendations.

All the countries try to provide children with sufficient amount of energy, vitamins and minerals, persuading families supply them with as much fruit and vegetables as possible, and make sure children get enough of starchy carbohydrates from potatoes, rice, beans and other sources. Another common tendency is including certain quantity of protein into children's menu with such products as chicken, fish, meat, beans and milk. Products limited are also common. They are added sugar which is a source of simple carbohydrates, salt and fat, especially saturated fat that come from meat, cheese, cream, butter, palm oil and fried food.

Chapter 2. Student's Nutrition Around the World

In spite of the effort taken, organizing healthier students’ nutrition faces a number of difficulties. Experts claim that the majority of school children all over the world still have an unhealthy diet.

Statistics says that 98% of people in Russia, including children, do not consume enough nutrients. Firstly, schoolchildren in our country supply limited amounts of milk, which do not let them meet the standards of calcium consumption, as well as consumption of prebiotics. Secondly, lack of fruit and vegetables in preteens’ and teens’ menu results in vitamin and fiber deficit. Thirdly, high amounts of salt, coming from salty snacks, sausages, fast food and canned food, most of Russian children overeat, leads to increased consumption of sodium.  What is more, school students have too much of saturated fat in their daily menu as they consume relatively big amounts of fat meet and sweets, at the same time there is a lack of unsaturated fat which comes from fish and dairy products.

According to statistics, in our country school students’ level of mineral consumption is lower than the level, Russian standards require. For example, teens’ and preteens’ daily menu contains about 60% of required amount calcium and zinc.

Surprisingly, the United States of America, Great Britain and European countries face similar problems. The majority of school students in these countries consume enough or even too much calories daily, however, their diet does not supply them with enough of essential nutrients, vitamins and minerals.

According to the U. S. Department of Agriculture, 15,9 millions of  American students under 18 years old have no access to adequate amount of healthy food.  It is also reported that children from 2 to 18 years old consume much more added sugars and fats, including saturated fats, than they need. About 40% of calories are empty calories. What is more, the US school students include 3400 mg of sodium in their daily menu, that is above the federal guideline of less than 2300 mg per day.

The United Kingdom National Diet and Nutrition Survey shows that children and teenagers receive about 15% of energy from added sugars, that is higher than the recommended percentage. Average saturated fat intake exceeds the recommended level and reaches 12,6% of energy, received from this source daily. Salt average intake also exceeds the recommended level. As for consumption of fruit and vegetables, only 10% of boys and 7% of girls from 11 to 18 years old meet the standard of five portions of fruit and vegetables per day, most of schoolchildren have about three portions of fruit and vegetables. The majority of school students also do not have a recommended portion of fish every week.

We carried out a survey in our school to find out if our students have a healthy lifestyle. We learned that most of our students are well informed about healthy eating habits. At the same time, 64%  of  our school students admit they have an unbalanced diet.

The consequences of unhealthy diet the majority of school students have are increase in obesity among children and growth of related diseases, such as digestive system disorders, heart diseases and diabetes.

Obesity is a burning issue for the United States and European countries; however, recently it has become an important problem for Russia. Statistics say that from 22 to 33% of children in our country suffer from obesity, caused by unhealthy diet combined with lack of physical activity. American researches give us almost the same figures. One of five children in the US is obese. As for the United Kingdom, experts say that 1,13 millions of   British children suffer from obesity and many more are overweight. It means that four of ten children in the UK have weight problems.

WHO researches show that about 340 millions of children and teens all over the world suffer from obesity.  The percentage of obese increased dramatically from 4% in 1975 to more than 18% in 2016 and it keeps growing.

Governments all over the world try to organize healthy meals for students, so that they could cover a part of their daily needs in nutrients at school. These meals were implemented by different countries for various reasons. In developed countries the school meal is a source of nutritious meals that provides students with vitamins and minerals they don’t get at home. In developing countries school meals provide food security and help fighting poverty and hunger. In all cases school meals help children focus on their studies and not to be distracted by hunger.  

Some countries like Sweden, Finland, Estonia and India provide free school meals for all pupils, regardless to their ability to pay. In some other countries like the United States, Russia or the United Kingdom free school meals are received by students with smaller income.

In Russian schools students have breakfasts and lunch, getting 50 or 60% of nutrients and energy they require during the day. In most of American schools children receive 1/3 of their needs in calories and nutrients, having school lunches, though school breakfasts can also be offered.  In Great Britain the situation is much the same as in the US.

Contents of such school meals vary from country to country according to local standards of school nutrition, as well as local traditions and tastes. No wonder that the idea of comparing school lunches was implemented by Sweetgreen, a chain of US restaurants and the website Never Seconds, run by a Scottish schoolgirl Martha Payne. Viewing the photos and information on typical school lunches, experts estimated them and named the world’s healthiest variants of students’ meals.

It was pointed out that American and British lunches are not the healthiest of all. In spite of an attempt to provide students with fruit and vegetables, their amount is too small to meet the students’ needs.

The U.S. typical breakfast can consist of popcorn chicken with ketchup, mashed potato, green peas, a fruit cup and a chocolate chip cookie. It is full of processed food, which is full of extra salt, sugar and fat. As for British school meal, it can include sausages, baked potato, water melon and a corn on the cob, which gives students few of good quality protein and a small amount of vegetables.

The healthiest meals seem to be school lunches, typically served in Brazil and Korea.  Brazilian children can have lunch that consists of rice and black beans, baked plantain, pork with peppers and seeded roll. Such a lunch contains enough of fresh vegetables and protein, coming from meat and beans, as well as starchy carbohydrates. Korean lunch includes broccoli and peppers, fried rice with tofu, fermented cabbage and fish soup. Experts say that fermented vegetables are useful for digestive system, rice gives children starchy carbohydrates and fish boosts protein level, there are also plenty of fresh vegetables in Korean variant of school lunch.

Russian school lunches were not examined, however it is possible to say that they are not the healthiest meals in the world. For example, in our school canteen students can receive beetroot salad, soup with sour cream, chicken and ham meat balls with eggs, stewed cabbage, cherry drink and bread. Viewing this variant of Russian school lunch, it is possible to say that it does not give fresh vegetables or fruit but provides children with too many carbohydrates.

In addition to that we should notice that the results of the survey, carried out at school show that school meals at the canteen are not popular among students. More than 72% of our schoolmates do not like food served at the canteen. About 50% of our students claim that school breakfasts and lunches are unhealthy.  More than 30% of students take food from home to school and about 37% do not eat at school at all. Surely these students are distracted by hunger from their studies and have fewer opportunities to concentrate.

To cope with hunger, students of our school can get some snacks at the school café, however, they are mostly cookies, chocolate bars and salty snacks, that give our body a lot of calories, salt and fat, but do not provide essential nutrients. In spite of that 68% of  schoolchildren say they like food at the school café.

All in all, in spite of the attempts of organizing healthier nutrition at schools, they are not always successful. There can be various reasons of this situation.

Firstly, schools do not always provide healthy meals, especially a sufficient amount of fruit and vegetables. The point is that these kinds of food are rather expensive, as well as meat and fish, so it is easier and cheaper to fill lunches with carbohydrates.  Secondly, healthier meals do not seem tasty to schoolchildren, who get used to easting a lot of unnecessary salt, sugar and fat, so they often find school meals tasteless. Thirdly, all children and teenagers have different tastes; however schools cannot suggest enough varieties of meals. Finally, students can easily receive an unhealthy alternative to school meals at a school café or at home.

Chapter 3. A Healthy Students' Menu

Certainly, school meals are not perfect, but they are an important measure of students' nutrition improvement and implementing healthier eating habits. Unfortunately, food offered at school canteen cannot resolve all the problems of children's healthy menu. As it was mentioned above, school breakfasts and lunches cover from 1/3 to a half of children's needs. The remaining part of energy and nutrients should be received at home. However, unhealthy eating habits are widely spread among the families either in Russia or in the United states and Europe. Nowadays coming home from school, chldren do not receive home cooked dinners, they get processed food or even have dinner at a fast food restaurant.

In these conditions it is difficult to improve students' nutrition or influence their health and efficiency at school, however some measures still can be taken.

During the work at the project a number of suggestions, resolving the main problems of  students’ healthy diet was prepared.

Firstly, school menus should be changed so that they could not only formally correspond national standards, but also provide students with necessary nutrients. To achieve this aim we suggest including a portion of fresh fruit into every school breakfast and providing students with a portion of vegetables and a portion of fruit during every lunch. We also offer adding such products as brown rice, whole grain bread, whole grain pasta and beans as important sources of starchy carbohydrates that would fill children with energy and would not let them feel hungry during their school day.

Secondly, students should be involved in planning school menus. Meals that correspond not only with national requirements but also with their tastes will be more attractive for children and teens. What is more, planning their school breakfasts and lunches students will have to analyze national standards of healthy eating and their own needs in essential nutrients. That will make them aware of the importance of proper nutrition and will encourage them to implement healthy eating habits at home.

Thirdly, a variety of healthy and tasty dishes should be offered during every school meal. Students should have an opportunity to choose at least the main course at breakfast and at lunch. Knowing that they have choice children will be more interested in having a meal that would cover their needs in essential nutrients and correspond to their own taste.

Finally, the same recommendations should be followed at home, so that the students could have healthy meals during the whole day. In this case proper nutrition at school will become a part of  proper eating habits and will have a positive affect on students' health and efficiency. To achieve this aim, families should be informed about the importance of good nutrition.

On the basis of these suggestions together with Russian sanitary standards for school meals and WHO recommendations and the best part of international experience a menu for school students was elaborated. This menu is not divided into school meals and home meals as we consider them parts of healthy lifestyle that cannot exist separately. The recipes for some dishes represented in the menu can be found in the appendix, so that the menu was easy to implement at home and at school.

Monday

Breakfast

        oatmeal or oatmeal cookies with raisins (for the recipe see the appendix)

        low fat yoghurt

        water or tea

        Fruit

Second breakfast

        omlet or cottage cheesecakes (for recipe see the appendix)

        season fruit

        water or  fruit juice

Lunch

        vitamin salad

        vegetable soup

        chicken with brown rice or whole grain pasta

        season fruit

        water or fruit drink

Snack

        whole grain cheese sandwich

        fruit

        water or cocoa

Dinner

        fish with steamed vegetables

        water or herb tea

Tuesday

Breakfast

        boiled eggs or a whole grain egg sandwich

        cottage cheese

        fruit

        water or cocoa

Second breakfast

        buckwheat or multy cereal porridge

        season fruit

        water or tea

Lunch

        vegetable salad

        cabbage soup

        fish with boiled vegetables or mashed potatoes

        season fruit

        water or cocoa

Snack

        yoghurt with fruit

        water or juice

Dinner

        steamed turkey with a slice of whole grain bread

        water or herb tea

Wednesday

Breakfast

        home cooked musley or a musley bar (for recipe see the appendix)

        kefir

        fruit

        water or juice

Second breakfast

        rice porridge or vegetable frittata (for the recipe see the appendix)

        season fruit

        water or cocoa

Lunch

        carrot salad

        beetroot soup

        steamed chicken with noodles or baked potatoes

        season fruit

        water or tea

Snack

        fruit salad with low fat yoghurt

        water or fruit drink

Dinner

         fish with steamed broccoli

        water or herb tea

Thursday

Breakfast

        cottage cheese casserole or cottage cheese with raisins

        fruit

        water of tea

Second breakfast

        milk buckwheat porridge or rice pudding

        season fruit

        water or cocoa

Lunch

        mixed greens

        noodle soup

        stewed beef with mashed potatoes or brown rice

        season fruit

        water or fruit juice

Snack

        whole grain chicken sandwich

        water or tea

Dinner

        stewed vegetables with tofu

        water or herb tea

Friday

Breakfast

        whole grain club sandwich or turkey sandwich

        fruit

        water or fruit juice

Second breakfast

        multy cereal flakes with low fat yoghurt and raisins or fresh fruit

        season fruit

        water or tea

Lunch

        Greek salad (for the recipe see the appendix)

        pea soup

        Whole grain pasta with vegetables and fish or chicken

        season fruit

        water of fruit drink

Snack

        steamed fish with a slice of whole grain bread

        water or cocoa

Dinner

        baked broccoli with cheese

        water or herb tea

Conclusion.

In conclusion it is possible to say that our hypothesis has been confirmed We managed to show that following a healthy diet at school can be a basis to adopting healthier eating habits at home which will improve students' health as well as their efficiency. Furthermore necessary steps for adopting a healthier way of life were depicted.

The purpose of the project was achieved. Practical suggestions on organizing students' proper nutrition that would help improve children's health and, as a result, increase their efficiency were put forward. The problems stated were resolved.

Proper nutrition or healthy diet was defined as a diet that provides our bodies with essential nutrition: fluid, adequate essential amino acids from protein, essential fatty acids, vitamins, minerals and adequate calories.

The standards for healthy diet for children differ depending on a country. However, common trends are consuming more fruit and vegetables, enough of starchy carbohydrates and protein and limiting salt, saturated fats and added sugars.

The main problems of students' proper nutrition turned to be lack of fruit, vegetables, dairy products and high quality protein in children's menu, too much carbohydrates, fats, salt and added sugar children and teens consume and insufficient quantity of some minerals and vitamins. These problems are symilar for many countries of the world.

School meals are organized to solve the problems of schoolchildren's nutrition, however it is not always an effective measure, as these meals are not very popular among children, what is more, they are sometimes unhealthy. Never the less, there are examples of proper nutrition provided by schools.

Children who do not receive essential nutrition with their school and home meals can have difficulties at school, as they are distracted by hunger from their studies, further more children and teens who have unbalanced diet often have related health problems.

It is possible to make school meals more effective if a number of steps is taken. Students should be attracted to planning school meals, they must be also well informed about healthy eating habits. Food at school canteen should include more fruit, vegetables and whole grain products. Students should be able to choose food at the school canteen, according to their tastes and needs. Families should be aware of importance of healthy eating habits and follow them at home.

Appendix. Healthy Recipes

Oatmeal Cookies With Raisins

If you don't like oatmeal  but want to have a healthy breakfast, try cooking healthy oatmeal cookies with raisins. They are as good for you as oatmeal and as tasty as cookies.

Ingredients:

        1 banana

        2-3 handfuls of oatmeal

        raisins to your taste

        a pinch of cinnamon

Cooking:

        Preheat the oven.

        In a bowl mix a banana with oatmeal, raisins and cinnamon. Your dough         shouldn’t be too liquid,

        Pour some oil on a baking tray, then form cookies and put them on the         baking tray

         Bake till they are ready.

        Add yoghurt and fruit to this dish and you will get a healthy breakfast.

Cottage Cheesecakes

Prepare cottage cheesecakes in the oven for a healthy and substantial breakfast.

Ingredients:

        Cottage cheese – 300g

         egg – 1

        flour  - 3 tbsps

        sugar – 3tbsps or less

        baking powder – 1 tsp

        salt, vanilla and cinnamon to your taste

Cooking

        Preheat the oven

        In a bowl mix flour, baking powder, sugar, salt, vanila and cinnamon

        Add cottage cheese and egg

        Mix well

        Form cottage cheesecakes from your dough and put them on a baking tray

        Bake till the cheesecakes are ready

        Serve cottage cheesecakes with season fruit to get enough vitamins from         your breakfast.

Home-cooked Musley Bar

Musley bars at the shops contain a lot of sugar, but if you need a healthy breakfast or a snack to take to school, you can cook a healthy musley bar yourself.

Ingredients:

        nuts and seeds to your taste

        raisins and other dried fruits

        banana

Cooking:

        Chop nuts and mix them with the seeds you have chosen and put them in a         bowl

        Chop raisins and dried fruits and add them to the nuts and seeds

        Blend a banana and add it the bowl

        Cover a baking tray with paper and put your dough on it, forming musley         bars with  a tablespoon or with hands

        Put the baking tray in a warm oven and dry your musley bars till they are         ready.

        Take your musley bar with a drink or low fat yoghurt, add fruit for a         healthier breakfast.

Greek salad

Mediterranean food pattern is considered to be the healthiest one. You can easily cook a Mediterranean dish for a healthy lunch.

Ingredients:

        Green salad

        Cherry tomatoes

        Feta cheese

        Olives

        Olive oil – 1 - 2 tbsp

        Lemon juice to your taste

Cooking:

        Tear green salad leaves into pieces (do not cut them with a knife)

        Dice feta cheese

        In a bowl mix green salad with feta cheese, add cerry tomatoes and olives

        Mix olive oil and lemon juice and pour the sauce onto your salad

        Make Greek salad a part of a healthy lunch.

 The List of Literature

1. Virginia Evans, Jenny Dooley Spotlight 7. Student's book, M.: Prosveshchenie 2013
2. Virginia Evans, Jenny Dooley Spotlight 8. Student's book, M.: Prosveshchenie 2013
3. M. Z. Biboletova,  Enjoy English 8.  Student's book M.: Титул 2010
4. https://en.wikipedia.org/wiki/Healthy_diet
5. http://www.who.int/gho/ncd/risk_factors/unhealthy_diet_text/en/
6. http://www.who.int/mediacentre/factsheets/fs394/ru/
7. https://health.gov/dietaryguidelines/2015/guidelines/appendix-7/
8. http://www.legislation.gov.uk/wsi/2013/1984/made
9. http://www.schoolfoodplan.com/wp-content/uploads/2015/01/School-Food-Standards-Guidance-FINAL-V3.pdf
10. https://ru.wikipedia.org/wiki/Рекомендуемая_суточная_норма_потребления
11. https://www.rosminzdrav.ru/news/2016/08/26/3128-prikazom-minzdrava-rossii-utverzhdeny-rekomendatsii-po-ratsionalnym-normam-potrebleniya-pischevyh-produktov
12.  https://rg.ru/2008/08/19/sanpin-pitanie-dok.html
13.  http://sch2100.mskobr.ru/conditions/pitanie/