Family dinner Developed by: Reznichenko Ekaterina Student of grade 6 “a” at MBOU gymnasium 18 in Krasnodar Supervisor: Rybalchenko L.K. Creative project on technology

Contents 1. Family traditions 2. Sources 3. Rationale for the project 4. Menu selection 5. Ingredients 6. Selection of equipment 7. Cooking technology 8. Conclusion

Traditions of my family My family loves and knows how to cook. Mom bakes the most delicious pies, and grandmother prepares many different delicacies for the winter. And on weekends, mom always tries to cook something tasty and Saturday dinner turns into little holiday. I always help my mother, and at the same time I learn to cook. We usually prepare a delicious salad, main course and dessert. For my family, I decided to prepare a Saturday dinner in the style of one of the countries of the world, and describe all the technology in my creative project. I cooked under the supervision of my grandmother, whose advice I always listen to

I took the recipes for my dinner from the books in the series “Cuisines of the World” published by the Komsomolskaya Pravda publishing house.

Justification for the project I chose the cuisines of three countries: Balkan cuisine - this cuisine is similar to Caucasian cuisine - cheerful, fiery, festive. Here they also like to cook meat and vegetables over an open fire or coals; they love herbs, beans and spices. Italian cuisine is the heir to the culinary traditions of Ancient Rome. Vegetables, pasta, cheese and sunshine are the secret to this amazing cuisine. German cuisine is solid and thorough. The dishes of this cuisine are not only very tasty, but also very nutritious, because the Germans prefer meat dishes. But the baking here is also excellent, because after a good piece of meat you want to taste something sweet... Here is the menu from each cuisine I chose for dinner:

Balkan menu Shopska salad from fresh vegetables and cheese Muchkalitsa – stewed pork with vegetables Bukhti (donuts)

Italian menu Caesar salad with croutons and chicken breast Spaghetti Bolognese with vegetables and minced meat Crostata - cottage cheese pie

German menu Salad “Old Munich” of semi-smoked sausage with pickled cucumber Schnellklops – beef stewed in sour cream and onions Berlin apple pie

Selecting a Menu It was very difficult for me to choose just one menu. I had to reject the Balkan menu because it contained a lot of fresh vegetables that were already out of season. I found the Italian menu difficult to prepare. But the German menu corresponded to the season, was within the power of a novice cook, and was cheaper in cost

Product selection 100 g butter 1 tbsp. and 4 tbsp. sugar 2 eggs 1 tsp. soda ¼ tbsp. rum 2 tbsp. wheat flour 6 large sweet and sour apples 2 tbsp. starch 3 tbsp. seedless raisins Pinch of ground cinnamon 1 tbsp. powdered sugar 300 g half-smoked sausage 3 medium pickled cucumbers 2 medium red onions 200 g Dutch cheese ½ bunch of parsley, dill and green onions ½ cup mayonnaise 1 tbsp. vinegar 1 tsp. mustard 600 g beef 2 medium onions 1½ tbsp. sour cream Salt, pepper To prepare a German-style dinner I needed

Equipment Cutting board Knife Grater Blender Kitchen hammer Frying pan Sauté pan Baking dish

Preparing the “Old Munich” salad Ingredients: 300 g half-smoked sausage 3 medium pickled cucumbers 2 medium red onions 200 g Dutch cheese ½ bunch of parsley, dill and green onions ½ cup mayonnaise ½ cup sour cream 1 tbsp. vinegar 1 tsp. Mustard Salt Ground red pepper

1. I cut the sausage and cucumbers into thin strips Cooking technology

2. Peeled the onion and cut it into thin half rings. Cheese cut into cubes

3. Combined sausage, cucumbers, onions and cheese in a salad bowl, added chopped herbs. Prepared the dressing: mixed mayonnaise, sour cream, vinegar, mustard, added salt and pepper to taste, whisked everything thoroughly

4. Pour the sauce over the salad and stir. Now you can serve it to the table

Preparation of Schnellkops Ingredients: 600 g beef Salt 2-3 tbsp. wheat flour 3 tbsp. vegetable oil 2 medium onions 1 cup sour cream Ground black pepper

1. I washed the beef, dried it and cut it into thin slices. 2. Lightly beat each slice, add salt to taste and coat in flour Cooking technology

3. Heat half a portion of vegetable oil in a frying pan and fry pieces of meat on both sides until golden brown.

4. Peeled the onion and cut it into half rings. Heat the remaining oil in a saucepan and fry the onion in it until golden brown for 2-3 minutes.

5. Placed pieces of meat into a frying pan with onions, poured sour cream, salt and pepper to taste. Simmer covered until done for about minutes. This dish should be served hot.

Making Berlin apple pie Ingredients: 100 g butter 4 tbsp. sugar 2 eggs 1 tsp. soda ¼ tbsp. rum 2 tbsp. wheat flour For filling: 6 large sweet and sour apples 1 cup sugar 2 tbsp. starch 3 tbsp. seedless raisins Pinch of ground cinnamon 1 tbsp. powdered sugar

1. Grind the butter well with sugar, add eggs, soda and rum. 2. Sifted the flour, mixed it with the prepared mass and kneaded it into an even, smooth dough. Cooking technology

4. Prepared the filling: washed the apples, peeled them, removed the core and grated them on a coarse grater, squeezing them lightly. Added starch, raisins, cinnamon to taste, mixed everything. Spread the filling in an even layer on the bottom sheet of dough.

5. Rolled out the remaining dough into a layer, cut out circles from it with a glass and laid them on the surface of the apples

6. Preheat the oven to C and bake the pie for about 40 minutes; then sprinkled with powdered sugar and cooled. Now it can be served

Economic calculations My dinner turned out no worse than in a restaurant, but the cost was several times cheaper! The total cost of dinner for a family of 5 people was 689 rubles, or rub. for 1 person. Products Cost, rubles 300 g half-smoked sausage medium pickled cucumbers 5 2 medium red onions g Dutch cheese 64 ½ bunch of parsley, dill and green onions 35 ½ cups mayonnaise 10 1 tbsp. vinegar 1 1 tsp. mustard g beef medium onions 6 1½ tbsp. sour cream 54 Salt, pepper g butter 29 1 tbsp. and 4 tbsp. sugar 10 2 eggs 10 1 tsp. soda 1 ¼ tbsp. rum 50 2 tbsp. wheat flour 12 6 large sweet and sour apples 36 2 tbsp. starch 4 3 tbsp. seedless raisins 12 A pinch of ground cinnamon 3 1 tbsp. powdered sugar 2 Total: 31

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Text content of presentation slides: Work program in biology * Types of training programs 1. Sample program.2. Author's program. Mandatory procedures: review; approbation; approval. Mandatory part (180 hours) Variable component (65 hours) must fully include the content of the sample program; includes additional content The main content is presented in the form of sections: Living organisms (115 hours); Man and his health (50 hours); General biological patterns (15 hours). It is a guideline for drawing up work and author's programs... Authors can offer their own approach in terms of structuring educational material, determining the sequence of its study... * Work program A work program is a regulatory and management document that characterizes the system of organizing educational activities in a given educational institution by a certain teacher. Work program a program can be developed by several teachers teaching the same subject. * Compiled by work program can: expand the list of topics studied; specify and detail the topics; change the sequence of studying educational material; include material from the regional component of the subject; choose methods, technologies of teaching and control. * Source documents for drawing up work programs: Law “On Education in the Russian Federation”; Federal State Educational Standards for a specific level of education; sample curricula; basic curriculum; federal list of textbooks (recommended!); requirements for equipment of the educational process. * Ready-made work programs Work programs produced by various publishing houses can be used as source material for drawing up your own work program. Implement educational activities based on such programs is inappropriate. * Requirements for the work program This is a normative document. Compliance educational program schools sample program by subject. Systematicity and integrity. Taking into account the specifics of the subject. Sequence of topics studied. Connections with other subjects of the curriculum educational institution. * Calendar thematic planning: a) included directly in the work program; b) given as an appendix to the work program. The first option is preferable: firstly, there is less paperwork; secondly, it is easier to eliminate force majeure. * Structure of the work program 1. Title page.2. Explanatory note disclosing:2.1. general characteristics academic subject; 2.2. description of the place of the educational subject, course in curriculum;2.3. personal, meta-subject and subject-specific results of mastering an academic subject, course; 2.4. methods of monitoring and assessing the educational achievements of students.3. Contents of the academic subject, course.4. Calendar-thematic planning with identification of main types educational activities.5. Description of educational, methodological, material, technical and information support of the educational process.6. Planned results of studying an academic subject, course.7. Applications. * 1. Title page Full name of OU Statement mark of program approval Title training course Indication of parallel, class Number of hours: annual and weekly UMKFIO developer, qualification. categoryName of settlementYear of program development * 2. Explanatory note: type, type of education. institutions; educational region, in cat. includes the subject; the general goals of the academic subject; the timing of the program; the logic of the program; the system for assessing student achievements; the main tools for assessing the results; the system of conventions. notation used in the text of the work program. * 2.1. General characteristics of the academic subject Curriculum on the basis of which the author’s program was developed (publisher, year of publication); General characteristics educational process: methods, forms of classes, technologies; Logical connections of the subject with other subjects. * 2.2. Place of the subject in the curriculum a) connection with related subjects; b) weekly and annual number of hours; c) specific goals and objectives of studying the subject; d) level of mastery of the curriculum; e) student competencies formed by the subject. * 2.3. Personal, meta-subject and subject learning outcomes Here can be given a standard list for a given subject of personal, meta-subject and subject results of mastering an academic subject. Such a list is usually contained in the “Explanatory Note” to the sample curriculum. * 2.4. Methods of monitoring and assessing the educational achievements of students 2.4.1. Personal: - compliance with the norms and rules of this educational institution; - participation in the life of the school; - responsibility for learning outcomes; - readiness to choose one’s educational path; - the value-semantic attitude of the student in studying the subject; - activity and initiative when working in groups, when carrying out educational projects. * 2.4.2. Meta-subject results The ability to independently master knowledge. The ability to collaborate and communicate. The ability to use ICT. The ability to self-organize, self-regulation and reflection. The main procedure for assessing meta-subject results is the defense of an individual project. * 2.4.3. Subject results The main thing is the student’s ability to solve educational-cognitive and educational-practical problems based on the material being studied. Example types of control: survey; self-test; peer review; test; dictation - spelling, mathematics; vocabulary work; working with cards; independent and test. * 3. Contents of the topics of the training course Here is a list and name of sections and topics of the courses. Contents of the training topics: - main issues studied; - practical and laboratory work, creative works and tasks, educational projects, excursions. * 4. Calendar and thematic planning Topics and number of hours for their study; Type of lesson, form of its delivery; Planned three-component results of the lesson; Forms of organization of educational and cognitive activities of students; Equipment, electronic educational resources; System for monitoring the achievement of three-component results; Planned and actual dates of implementation lessons. * 5. Educational, methodological, material, technical and information support Components of teaching materials: basic textbook, workbooks, anthologies, collections of problems. Teaching aids: educational and laboratory equipment, instruments, technical and electronic means training and knowledge control, educational and reference literature, handouts, etc. Media supplement to the textbook. List of Internet resources, monitoring and other programs. * 6. Planned results of studying the subject Unlike paragraph 2.3. here the requirements for the results of mastering the curriculum are specified. Personal: a system of values, interests, motives for activity. Meta-subject: methods of activity mastered through the example of one or several subjects. Such methods are also used in education. process and in life. Subject: knowledge, skills, experience creative activity etc. * 7. Applications to the program Testing and measuring materials Topics of educational projects Topics of creative works Methodological recommendations Other materials Programs of individual academic subjects and courses must contain: 1) Title page. 2). Explanatory note, which specifies the general goals of the main general education taking into account the specifics of the academic subject; 2.1. general characteristics of the academic subject, course; 2.2. description of the place of the academic subject, course in the curriculum; 2.3. personal, meta-subject and subject-specific results of mastering a specific academic subject, course; 2.4. methods of monitoring and assessing the educational achievements of students; 3) content of an academic subject, course; 4) calendar-thematic planning with identification of the main types of educational activities; 5) description of educational, methodological and logistical support of the educational process; 6) planned results of studying an academic subject or course. Structure of the work program Calendar - thematic planning for the 2013 - 2014 academic year Subject: BiologyClass: 5UMK: UUD: regulatory (R). personal (L), communicative (C), cognitive (P). Date of lesson No. Number of hours Lesson topic Lesson typeForm of delivery Forms of organization of educational and cognitive activities of students Planned results Control system Basic teaching aids, electronic educational resources Paragraph (or textbook page) personal meta-subject subject plan fact EXAMPLE OF A FRAGMENT OF THE WORK PROGRAM OF THE COURSE “Biology” Lesson No. Topic, type of lesson, homework Date of the lesson Elements of the main content Requirements for educational results Measuring tools Pedagogical means subject results / level of proficiency in holistic competence universal learning activities (ULA) Section 1. Structure and properties of living organisms (10 hours) Topic 1.1. Basic properties of living organisms (1 hour) 1 Chemical composition of cells Lesson of “discovery” of new knowledge Key concepts Organic substances. Not organic matter. An object. Contents, composition of elements in a cell. Water, other inorganic substances, their role in the life of cells. organic substances: proteins, carbohydrates. nucleic acids. Their role in the cell. Reproductive level. Give examples of the content of proteins, fats and carbohydrates in food products. Describe chemical composition living organism using the example of a person. Intellectual level. Identify signs of division into groups of elements in a cell. Compare key concepts“inorganic substances” and “organic substances” according to the content of their definitions, highlighting similarities and differences. Distinguish food products based on the content of proteins, fats and carbohydrates. Determine the presence of fats in seeds; starch in potato tubers Cognitive: general educational, logical, comparison, formulation and solution of problems. Regulatory: Communicative: Personal: meaning formation Questions 1-11 on p. 17 textbook. Demonstration of the slide show “Proteins, fats and carbohydrates”. Demonstration (flash animation). Participation in a conversation based on analysis of the content of flash animation. Demonstration of a diagram. Organization based on analysis of the content of the diagram. Working with textbook text. Compiling a table. Comparative characteristics organic and inorganic substances. Performance test task based on slideshows and animations. Execution laboratory work“Determination of the composition of plant seeds, potato tubers” PLANNED BIOLOGY LEARNING OUTCOMES IN GRADE 5 Subject learning outcomes Meta-subject learning outcomes Personal learning outcomes Section 1. Living organism: structure and study Students should know: the main features of living nature; the structure of a light microscope; the main organelles of a cell ;the main organic and mineral substances that make up the cell; leading naturalists and their role in the study of nature. Students should be able to: explain the importance of biological knowledge in everyday life; characterize methods of biological research; work with a magnifying glass and a light microscope; recognize the main cell organelles on tables and microslides; explain the role of organic and mineral substances in the cell; follow the rules of behavior and work with instruments and tools in the biology classroom Students should be able to: carry out simple observations, measurements, experiments; set a learning task under the guidance of a teacher; systematize and generalize intelligent species information; draw up a plan for completing an educational task Formation of a responsible attitude towards learning; formation of cognitive interests and motives for learning; formation of skills in behavior in nature, awareness of the value of living objects; awareness of the value of a healthy and safe lifestyle; formation of the foundations of an ecological culture Section 2. Diversity of living organisms Students should know: - the essential features of the structure and vital activity of the biological objects being studied; - the main features of representatives of the kingdoms of living nature. Students should be able to: - determine the belonging of biological objects to one of the kingdoms of living nature; establish similarities and differences among representatives of the main kingdoms; distinguish between studied objects in nature, on tables; - establish features of the adaptability of organisms to the environment; - explain the role of representatives of the living kingdoms nature in human life Students should be able to: - conduct the simplest classification living organisms in individual kingdoms; - use additional sources of information to complete the educational task; - independently prepare an oral report for 2-3 minutes See section 1 Section 3. Habitats of living organisms Students should know: the main habitats of living organisms; natural areas of our planets, their inhabitants. Students should be able to: compare different habitats; characterize living conditions in different habitats; compare living conditions in different natural zones; identify features of the adaptability of living organisms to certain conditions; give examples of inhabitants of the seas and oceans; observe living organisms Students should be able to: find and use cause-and-effect relationships; build, put forward and formulate simple hypotheses; highlight semantic parts in the text and title them, pose questions to the text See section 1 Section 4. Man on Earth Students should know: - human ancestors , their character traits, lifestyle; - basic ecological problems facing modern humanity; - the rules of human behavior in dangerous situations natural origin; - the simplest methods of providing first aid for burns, frostbite, etc. Students should be able to: - explain the causes negative influence human economic activity on nature; - explain the role of plants and animals in human life; - justify the need to take measures to protect wildlife; - observe the rules of behavior in nature; - distinguish on living objects, tables, species of plants and animals that are dangerous to human life; - lead healthy image life and fight against bad habits their friends Students should be able to: - work in accordance with the assigned task; - draw up a simple and complex plan of the text; - participate in joint activities; - work with the text of the paragraph and its components; - recognize the objects being studied on tables, in nature. See section 1 Didactic basics modern lesson Typology of lessons in the didactic system of the activity method “School 2000...” The type of lesson determines the formation of one or another educational action in the structure of educational activities. A lesson in setting an educational problem. A lesson in solving an educational problem. A lesson in modeling and transforming a model. A lesson in solving particular problems using an open method. A lesson in monitoring and evaluation. Didactic foundations of a modern lesson Activity-oriented lessons on goal setting can be divided into four groups: lessons of “discovery” of new knowledge; lessons of reflection; lessons of a general methodological orientation; lessons of developmental control. Didactic foundations of a modern lesson 1. Lesson of “discovery” of new knowledge. Activity goal: developing students’ ability to a new way of action. Educational goal: expanding the conceptual base by including new elements in it. 2. Reflection lesson. Activity goal: developing in students the ability to reflect on a correctional-control type and implement correctional norms (fixing their own difficulties in activities, identifying their causes, constructing and implementing a project to get out of difficulties, etc.). Educational goal: correction and training of learned concepts, algorithms, etc. Didactic foundations of modern lesson 3. Lesson of general methodological orientation. Activity goal: developing students’ ability to a new way of action associated with building the structure of studied concepts and algorithms. Educational goal: identifying theoretical foundations constructing content and methodological lines.4. Lesson of developmental control. Activity goal: developing the ability of students to carry out the control function. Educational goal: control and self-control of learned concepts and algorithms. Theoretically based mechanism of control activities: - presentation of a controlled option; - presence of a conceptually justified standard, not a subjective version; - comparison of the tested option with the standard according to the agreed mechanism; - assessment of the comparison result in accordance with a pre-justified criterion. Thank you for your attention!

Municipal educational institution "Matyushinskaya secondary school"

Research

« Healthy dinner for the whole family"

Completed by: 7th grade student

Kabirova Aliya

Head: technology teacher

2008

Need

Our family consists of five people: dad, mom, two older sisters Aisylu and Aigul and me. In the morning my parents go to work, and I go to school. Aisylu and Aigul study in the city and therefore we do not take them into account. It turns out that on weekdays our family gathers at the same table only in the morning and evening, and not as a whole. In the morning, everyone is in a hurry so as not to be late for their business. Therefore, in the evening I want to spend more time together.

Mom gets tired at work, and dinner needs to be cooked every day. I come home before everyone else. If I do my homework right away, I will have time to help my mother or prepare dinner myself. We must try. . I also want dinner to restore strength and replenish the body with useful substances.

My task

Develop a healthy dinner menu for a family of three and cook it.

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I learned a lot of interesting things from literature. It turns out that you can’t plan dinner without taking into account what happens to a person during the day: what he eats, what he does.

A healthy body works like a clock. At the usual time he is awake, resting, working gastric juice to digest food.

There should be at least four meals throughout the day, and you should try to eat around the same time.

This is how it works for me: I have breakfast before going to school, have lunch at school during the same break, and have dinner when everyone is going home after work. But the fourth meal (second breakfast or afternoon snack) happens at different times.

You need to ask your parents how and when they have lunch at work.

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Menu. Feast program. Has two main meanings. The list of dishes for each specific breakfast, lunch, dinner, continuously changing daily and compiled for the day, week, month and even year. A general list of dishes prepared consistently in a particular restaurant or cafe and remaining long time unchanged, and also certainly different from the menu of other similar establishments. In order to eat properly, rationally and with greater benefit, spend food and time economically, it is advisable to draw up a menu in advance - a list of dishes. This helps to diversify and properly regulate the composition of nutrients. The task of any good, qualified menu is to create a harmonious table in which maximum variety would be combined with ease of digestion, small quantity, and unpalatability of dishes.

Dinner menu

You should have dinner no later than two hours before bedtime. Dinner can consist of two or three courses.

The total amount of food a person eats during the day should not exceed 2.5 - 3 kg. (excluding bread). Of this amount, an average of about 500g should be consumed for dinner. (300g - for the main course, and the rest - for fruits or drinks).

Dad needs more food, and mom needs less, because men spend much more energy than women. And I need to eat about the same amount as my mother, since I’m still growing and I need energy for this.

Conclusion: There are three of us, the total weight of our family dinner should be 500 x 3 = 1500 g, of which: for the main course - 300 x 3 = 900 g;

for the share of drink or fruit – 200 x 3 = 600 g.

The amount of food should depend on its calorie content, i.e. that amount of energy ( calories), which the body receives with it. And each of us spends these calories during the day. People engaged in heavy physical labor spend (burn) the most energy. They are followed by people who move or study a lot, especially during exams. Fewer are those who lead a sedentary lifestyle. In terms of calorie content, dinner should be ¼ of the daily diet.

I learned how many calories each member of our family needs during the day. I will divide the result by four (the number of meals) and find the calorie content of dinner.

Calorie content of dinner for each family member

Members families	classes	Required amount kcal per day	Calorie content of dinner, kcal
Dad	Driver		1050
Mother			750
I(14 years old)	Student		613
Total			2413

Conclusion: dinner for all family members should contain approximately

2500 kcal.

Wherein main course should weigh approximately 900 gr., drinks and fruits – 600 gr.

Requirements (criteria) for dinner

Dinner should be:

quick and easy to prepare; tasty; useful; beautifully designed; affordable (cost); filling, but not too high in calories (about 2500 kcal).

Which products to choose?

Books on healthy eating say that in the evening it is better to eat those foods that are digested faster. These are cottage cheese, eggs, vegetables, porridge or pasta, kefir, yogurt, jelly. It is not recommended to include meat, fish, and fatty dishes, including butter, in dinner. Why? It turns out that they are digested slowly and linger in the stomach for a long time. And during sleep, digestion processes occur much more slowly than when the body is awake. In addition, meat products “excite” nervous system. Therefore, sleep may be restless and shallow, and in the morning it will be difficult to get up and go to work or school, to be attentive and collected.

What to cook for dinner?

Meat and butter are not suitable for dinner.

What to choose: porridge, pasta, vegetables, eggs or dairy products? Let me do some research: what do we eat during the day?

Family members	Breakfast	Dinner	Afternoon snack at work	Dinner
Dad	At home: eggs, milk porridge, pasta, sandwiches with cheese and gastronomic products, tea, coffee, cocoa.	IN dining room: vegetables - in salad, soup or main course; meat and fish products - in soup or as a main course; side dishes from pasta, cereals; compote, tea.	Sandwiches, tea, coffee.
Mother
	At home: Yogurt or tea with sandwiches.

Conclusion: We eat porridge and pasta quite often, so It is better to include vegetables or dairy products in dinner. Everyone loves vegetables, but my mother often cooks them. From dairy products we

for some reason we mostly consume milk or yogurt, and use cheese for sandwiches. And we rarely buy cottage cheese.

What are the benefits of cottage cheese?

From a cookbook I learned that cottage cheese contains all the necessary nutrients. Therefore, it is useful for everyone - both adults and children.

Surely you can cook something unusual and tasty from it.

Which dish to choose? In the fall, when it is already cold outside, it is better for dinner to be hot. This means you need to choose a hot dish. And after it you can serve dessert or drinks with pastries. First, I’ll analyze recipes for hot dishes, and then I’ll look at how to prepare desserts and baked goods.

Cooking time (heat treatment) – 40 minutes.

Number of servings – 4.

Calorie content of 1 serving – 355 – 450 kcal.

Republic of Tatarstan Verkhneuslonsky municipal district MOU "Matyushinskaya secondary school" Research work on the topic: "Healthy dinner for the whole family" Completed by: 7th grade student Aliya Kabirova Supervisor: technology teacher Sadeeva L.A. 2008 Need Our family consists of five people: dad, mom, two older sisters Aisyl u and Aigul and me. In the morning my parents go to work, and I go to school. Aisyl u and Aigul study in the city and therefore we do not take them into account. Paul learns that on weekdays our family gathers at the same table only in the morning and evening and not as a whole. In the morning, everyone is in a hurry so as not to be late for their business. Therefore, in the evening I want to spend more time together. Mom is tired at work, and dinner must be prepared every day. I come home before everyone else. If I do my homework right away, I will have time to help my mother or prepare dinner myself. We must try. . I also want dinner to restore strength and replenish the body with useful substances. My task is to develop a healthy dinner menu for a family of three and prepare it. Research How to answer all these questions? Where can I find information? Where to begin? First read in books on healthy eating all about dinners. Nutrition is vital for the body. And it must meet the requirements of the body, i.e. include biologically complete protein substances of plant and animal origin, fats, minerals, vitamins, as well as a sufficient (but not excessive) amount of carbohydrates for the body’s energy expenditure. The body needs nutrients every day, and the need for them depends on a person’s height, age, activity, gender, physiological characteristics, climatic conditions. In order for the metabolic process in the body to be balanced, the diet must be varied. I learned a lot of interesting things from the literature. It turns out that you can’t plan dinner without taking into account what happens to a person during the day: what he eats, what he does. A healthy body works like a clock. At the usual time, it is awake, resting, and produces gastric juice to digest food. There should be at least four meals during the day, and you should try to eat at approximately the same time. Diet is the time and number of meals. Certain time intervals are observed between meals. Eating at a certain time leads to the production conditioned reflex digestive glands. The most rational is four and three meals a day. For four meals a day, a second breakfast or afternoon snack is additionally served. This is how it works for me: I have breakfast before going to school, have lunch at school during the same break, and have dinner when everyone is going home after work. But the fourth meal (second breakfast or afternoon snack) happens at different times. You need to ask your parents how and when they have lunch at work. Tomorrow by 25% Meal Lunch 40% Dinner 25% Midday 10% The heaviest meal of the day should be lunch to replenish the body’s various expenses, the lightest should be a second breakfast or afternoon snack to maintain energy reserves, and breakfast and dinner should be approximately the same amount of energy. Menu. Feast program. Has two main meanings. 1. A list of dishes for each specific breakfast, lunch, dinner, continuously changing daily and compiled for the day, week, month and even year. 2. A general list of dishes that are consistently prepared in a particular restaurant or cafe and remain unchanged for a long time, and also certainly differ from the menu of other similar establishments. In order to eat properly, rationally and more profitably, to spend food and time economically, it is advisable to draw up a menu in advance - a list of dishes. This helps to diversify and properly regulate the composition of nutrients. The task of any good, qualified menu is to create a harmonious table in which maximum variety would be combined with ease of digestion, small quantity, and unpalatability of dishes. Dinner menu You should have dinner no later than two hours before bedtime. Dinner can consist of two or three courses. The total amount of food a person eats during the day should not exceed 2.5 - 3 kg. (excluding bread). Of this amount, an average of about 500g should be consumed for dinner. (300g - for the main course, and the rest - for fruits or drinks). Dad needs more food, and mom needs less, because men spend much more energy than women. And I need to eat about the same amount as my mother, since I am still growing, and I need energy for this. Conclusion: there are three of us, the total weight of our family dinner should be 500 x 3 = 1500 g, of which: for the main course -300 x 3 = 900 g; for the share of drink or fruit -200 x 3 = 600 g. The amount of food should depend on its calorie content, i.e. the amount of energy (calories) that the body receives from it. And each of us spends these calories during the day. People engaged in heavy physical labor spend (burn) the most energy. Behind them come people who move or study a lot, especially during exams. Less - those who lead a sedentary lifestyle. In terms of calorie content, dinner should be ¼ of the daily diet. I learned how many calories each member of our family needs during the day. I will divide the result by four (the number of meals) and find the calorie content of dinner. Calorie content of dinner for each family member Members Gender Necessary Calorie content of family activities amount of dinner, kcal kcal per day Dad Driver 4200 1050 Mom Teacher 3000 750 Me (14 years old) Student 2450 613 Total 2413 Conclusion: dinner for all family members should contain approximately 2500 kcal. In this case, the main dish should weigh approximately 900 grams, drinks and fruits - 600 grams. Requirements (criteria) for dinner Dinner should be:  quick and easy to prepare;  vk usnym;  useful;  beautifully designed;  affordable at a price (cost);  filling, but not too high in calories (about 2500 kcal). Which products to choose? Books on healthy eating say that in the evening it is better to eat those foods that are digested faster. These are cottage cheese, eggs, vegetables, porridge or pasta, kefir, yogurt, jelly. It is not recommended to include meat, fish, and fatty dishes, including butter, in dinner. Why? It turns out that they are digested slowly and linger in the stomach for a long time. And during sleep, digestion processes occur much more slowly than when the body is awake. In addition, meat products “excite” the nervous system. Therefore, sleep may be restless and shallow, and in the morning it will be difficult to get up and go to work or school, to be attentive and collected. What to cook for dinner? Meat and butter are not suitable for dinner. What to choose: porridge, pasta, vegetables, eggs or dairy products? Let me do some research: what do we eat during the day? Members Breakfast Lunch family 2 Mom I Dinner work 1 Dad Afternoon snack for 3 4 At home: In the dining room: Sandwiches, eggs, dairy vegetables - in salad, tea, coffee. porridge, pasta soup or in a product, second course; sandwiches with meat and cheese and fish gastronomic products - at home: groceries, tea, soup or Yogurt or coffee, cocoa. second; side dishes tea with pasta sandwiches. 5 ? products, cereals; compote, tea. Conclusion: we eat porridge and pasta quite often, so it’s better to include vegetables or dairy products in dinner. Everyone loves vegetables, but my mother often cooks them. For some reason, we mainly consume milk or yogurt among dairy products; for dairy products we use cheese. And we rarely buy cottage cheese. What are the benefits of cottage cheese? From a book on ulinaria, I learned that cottage cheese contains all the necessary nutrients. Therefore, it is useful for everyone - both adults and children. Surely you can make something unusual and tasty from it. Which dish to choose? In the fall, when it’s already cold outside, it’s better for dinner to be hot. This means you need to choose a hot dish. And after it you can serve dessert or drinks with pastries. First, I’ll analyze recipes for hot dishes, and then I’ll look at how to prepare desserts and baked goods. Cottage cheese dishes Appetizers Hot dish Dessert Spicy curd masses Curd caviar Casseroles Lapshevnik Krupenik Cheese pancakes Dumplings Curd cream Easter Sweet curd masses Cheeses in chocolate  Baking Curd cake Cheesecake Ideas. Hot dish In some books, next to the recipe of the dish, it is indicated how many servings it is designed for, and the calorie content - this is very convenient. Idea 1. Buckwheat groats Products: buckwheat groats - 190 g, milk - 200 ml, water - 120 ml, cottage cheese - 320 g, margarine - 20 g, sour cream for greasing - 20 g, sour cream for serving - 150 g., salt to taste. Cooking time (heat treatment) - 40 minutes. Number of servings - 4. Calorie content of 1 serving - 355 - 450 kcal.