Organization of proper nutrition in the family. Proper nutrition. Menu for the week for the family. Recipes for healthy meals

The collective spirit, as you know, unites and helps to achieve the cherished goal faster. The family diet can be used in this vein. This is not about starving the household, but rather a way to establish a healthy diet.

In unison

A diet for the whole family, like any other, begins with motivation. It must be specific and unanimously adopted. For example, to lose weight all together for the winter holidays to surprise relatives and friends. To fuel the stimulus, hang uplifting photo collages and inspirational quotes throughout your home. You can also get simple colored bracelets with a symbolic meaning that will remind you of a high goal.

Conflict of interest

If children are participating in the weight loss marathon, you should not focus on strict diets. It is enough to adhere to a separate diet for the family. It's all about the right combination of products. In particular, you can not eat proteins and carbohydrates, proteins and fats, different types of proteins, starch and sugar at one meal. Special product compatibility tables, which are easy to find on the Internet, will help you understand the combination rules.

good start

Eat breakfast yourself and feed it to the whole family. There can be no exceptions to this rule. With the first meal, the body must receive the lion's share of nutrients, otherwise daytime overeating and late dinners are inevitable. A healthy breakfast is all kinds of cereals, medium-fat cottage cheese, protein omelettes, light vegetable salads, rye toast sandwiches. Alternate different options, and you don’t have to worry about extra pounds.

Beneficial snack

There is an opinion that in order to lose weight, you need to not eat between meals and forget about snacks. In fact, snacks are needed, the main thing is that they are correct and in moderation. Fermented milk products, fruits and vegetables, nuts and dried fruits are suitable for this purpose. Dietitians favor boiled eggs, low-fat cheese breads, whole grains, and homemade muesli bars. All this can be taken with you to work or school, so that loved ones will not break the family diet even outside the home.

forbidden fruits

Losing weight with the whole family will be easier if you collectively refuse the most harmful foods. These include convenience foods, fast food, smoked meats, mayonnaise and ketchup. You will also have to say goodbye to chips, crackers, chocolate bars and other tempting snacks. If cravings for them are irresistible, cook fruit chips, homemade marmalade and marshmallows for your family, indulge in bitter chocolate little by little.

Slimness in a glass

Losing weight with the whole family, it is important to exclude harmful drinks from the diet. This is not only the notorious sweet soda, but also factory juices, homemade compotes, milkshakes. Even sugary tea and coffee can bring down all efforts to lose weight to zero. Remove sugar from their composition, and they will turn into the most useful drinks. And drink fruit drinks, lemonades and homemade smoothies. Do not forget to consume more regular and mineral water.

Looking for vitamins

But what is really worth focusing on is fresh vegetables, fruits and berries, the richest sources of fiber, which nourishes the body and gives a feeling of satiety. In addition, they all abound in vitamins and trace elements, indispensable for a limited diet. Of course, now we don’t have as many vegetables and fruits at our disposal as in summer, but you can always resort to no less useful fresh-frozen preparations.

Little tricks

Solving the problem of how to lose weight together, one cannot do without tricks. Replace ordinary plates with small ones - this will create the illusion of a large portion, and saturation will come faster. Try not to watch TV or read at the table, it is better to turn on classical music. It has been proven that this allows you to eat an average of 15% less. And add to different dishes or ground chili pepper. These spices are considered powerful fat burners.

Shopping for good

A joint trip to the store will make the family diet more effective. By assembling a cart with the right products, you mentally imagine the future of the menu and once again strengthen motivation. The main thing is to arm yourself with a shopping list, with it saving money, time and nerves is guaranteed. And if someone from the household reaches out for the forbidden, another will always stop him. Just don't go to the supermarket on an empty stomach.

Team game

The modern rhythm of life sometimes simply leaves us no choice - no matter how much we want to eat right, sometimes we have to give up the rules of normal nutrition for the sake of speed, convenience, or at the request of our household. But properly organized family nutrition is a guarantee that the members of this family will be healthy and active. What are the main mistakes in family nutrition we make?

1. Lots of meat. It just so happened that we eat much more meat than our body requires. In fact, meat should be eaten no more than 1-2 times a week. On other days, it can be replaced with a bird or fish.

2. Lots of carbohydrates, few vegetables. Carbohydrates are necessary for the body, but their amount should be no more than 70-75% of the total calorie content of foods, while our food often consists of 80-90% carbohydrates. The basis of the family diet should be vegetables. A maximum of 90-120 kcal per day is allocated for fast carbohydrates, and we often exceed this rate several times.

3. Fat. We eat so much fat that it is not surprising that it is then deposited on our figures. Refuse fatty meat, mayonnaise, fried foods. According to the norms of proper nutrition, it is better not to fry food, but to boil, bake or stew. This way you eat less fat and retain more nutrients in your food. Instead of mayonnaise, dress salads with olive oil or lemon juice.

4. Wrong diet of the family. Often the diet is built completely wrong - snacks for breakfast, sandwiches for lunch, a plate of dumplings for dinner. Lunch should include a liquid meal, breakfast should contain 40% of daily calories, and dinner should be light and easily digestible.

5. Overeating as a family food tradition. Long plentiful dinners, family holidays with pickles, instructions to the child “Until you eat everything, you won’t go for a walk” - all this leads to the fact that we eat too much. And if you consider that the basis of this diet is food that can hardly be called healthy, then the picture is very disturbing.

Why do we eat wrong?

We are subject to the delusion that a normal diet is very long, tasteless, insatiable, monotonous and expensive. In fact, proper family nutrition should just be varied and satisfying. At the same time, organizing a normal family meal is not such a difficult task, it is not at all expensive, because the best products are cereals, local vegetables and lean meat, poultry and fish. Food should not be expensive, but fresh and natural.

We organize proper nutrition for a month

Planning is a very good thing, including when it comes to proper family nutrition. By planning proper nutrition for your family for a month, you exclude some harmful foods from the diet in advance and, moreover, save the budget by excluding random purchases. It is better to buy food in large supermarkets or markets - it is fresher there, and of better quality, and cheaper than in a convenience store.

What should be remembered when planning a diet for a month?

Firstly, we exclude such products from the shopping list as mayonnaise, ketchup, sausages and sausages, semi-finished meat products, ready-made products and various “instant” products, processed foods, soda, smoked meats, canned food, fatty meat. You don't need all this.

Secondly, we change white bread to black, change semolina to barley groats, white rice to brown, lamb and pork to lean beef. Only wholesome healthy foods should be used for family nutrition.

Thirdly, we stop being lazy and start cooking ourselves, and not buying ready-made food in the store - you want to organize family meals so that its members are healthy and happy, right? The recipes are simple and varied at the same time, and the dishes themselves are delicious and very satisfying.

What should be in your family refrigerator for proper family nutrition?

1. Vegetables. Fresh and frozen vegetables and vegetable mixes are what will form the basis of your family's diet.

2. Fruits and berries. Fruits, like vegetables, are very important for us - they contain vitamins, fiber, fruit acids and many useful trace elements. Apples, bananas and citrus fruits are especially useful.

3. Porridge, cereals. Tasty and healthy cereals must be included in the diet - wheat, oatmeal, buckwheat, barley porridge, brown rice, millet groats, etc.

4. Olive oil. You will fill salads with it, you will cook food on it.

5. Nuts and dried fruits are sources of useful trace elements, fiber and fatty acids. Ideal for snacks.

6. Legumes. It is a satisfying and tasty product, a source of protein, fiber, complex carbohydrates and many useful vitamins and minerals.

7. Mushrooms. This is just a storehouse of nutrients - be sure to include mushrooms in your diet, especially since they are not inferior in nutrition to beef.

8. Fish. It contains useful fatty acids, phosphorus, calcium and other trace elements, as well as many vitamins and protein.

9. Bird. Chicken, turkey is a dietary meat substitute, moreover, tasty and very healthy.

10. Meat. Choose lean meats, preferably beef and veal.

11. Dairy products. Essential for digestion and containing a lot of protein and calcium, fermented milk products are an indispensable part of a healthy family diet.

12. Eggs are another important source of protein and beneficial amino acids and are ideal for breakfast.

13. Durum wheat pasta is a valuable source of carbohydrates, fiber and trace elements.

14. Honey (as a healthy sugar substitute), apple cider vinegar and lemon juice for salad dressings, natural spices and herbs to flavor food.

15. Bran or whole grain bread is a delicious and very healthy source of carbohydrates, fiber and micronutrients.

Healthy food recipes

1. Vegetable soup. Chopped vegetables are added to the chicken broth - broccoli, celery, parsley, basil, carrots, zucchini. Everything is boiled for 15 minutes and served at the table.

2. Moussaka. The following products are stacked in layers: onions, eggplants fried without oil, minced meat slightly fried without oil, chopped tomatoes without skins, bell peppers; everything is poured on top with bechamel sauce or just whipped cheese with eggs and put in a preheated oven for 30 minutes.

3. Chicken salad with vegetables. Boiled chicken breast, tomatoes, suluguni or feta cheese, bell peppers, Beijing cabbage are cut into cubes, olives are cut in half, everything is mixed and seasoned with olive oil and the juice of one lemon.

4. Fish in the microwave. Put in layers in a heat-resistant pan: chopped onions, grated carrots, pieces of low-fat fish, chopped tomatoes and pour everything with a sauce of beaten eggs, cheese, sour cream and herbs. 35 minutes in the microwave - and the fish is ready.

5. Pea. Soak a glass of peas overnight, and then cook it until tender. Can be served with meat, mushrooms, vegetables or on its own.

This is just a small part of the recipes for healthy family meals that your household will surely fall in love with.

What is proper nutrition

The purpose of proper nutrition is to:

supply the human body with enough nutrients so that all vital systems work normally, the person remains alert and active;

Attention! Any strict restrictions (including starvation) lead to stress. You can arrange a fasting day once a week, but in no case exhaust yourself with hunger.

the daily menu brought gastronomic joy and a feeling of satiety;
energy balance was maintained (the correct ratio of calories consumed and expended is necessary - depending on whether you want to lose weight, gain weight or leave the weight parameter unchanged);
slow down the aging process at the cellular level (healthy nutrition differs from the “usual” one in that benign and natural products become a priority - with a complete rejection of various synthetic substitutes);
correct certain diseases (as an example, the exclusion of sugar against diabetes, the rejection of marinades and smoked meats against gastritis, a diet rich in calcium to strengthen bones, etc.).

Basic principles of healthy eating

There are general principles that underlie proper nutrition, regardless of age, gender and type of human activity. Each of these principles contributes to the final positive result.

Meal frequency

Make a menu for a week in such a way that the body receives food daily in fractional parts, at least 3 times a day. The 5-day option is considered optimal;

Attention! With frequent intake of food into the stomach, digestion is adjusted to a sparing mode - the organs work without tension, easily coping with each next portion of the material.

Regularity

Let all the items on your menu be sold by the hour - at about the same time every day. And so the whole week. This approach adjusts the stomach for the timely release of digestive enzymes in the right amount.

Adequacy

Avoid overeating, but at the same time, don't starve yourself for "great goals." Plan your diet so that you never feel hungry. It's a well-known fact that fasting people often start gaining weight quickly after their weight loss diet is over;

Attention! A food-starved body is in a state of stress, so it automatically adjusts to create energy (and hence fat) reserves.

balance

There must be harmony in everything. Plan your weekly intake of fat, protein, carbohydrates, water, and salt. Do not try to "fulfill the plan" for the amount of food. Emphasis on uniformity and reasonable ratios of proteins / fats / carbohydrates (BJU).

Also, always remember the calories. It is not visible from the outside, but each product, when it enters the diet, is a supplier of a certain amount of calories. Their excess will lead to an increase in fat reserves. The disadvantage - to the depletion of the body.

Attention! People who are actively involved in sports or receive heavy physical activity should not underestimate the amount of daily calorie intake.

According to scientists, the daily calorie requirement:

Only the most useful

The diet of proper nutrition should include only benign products. Excessive heat treatment is also undesirable. The closer the structure remains to the original, the better.

Write to yourself in a conspicuous place a set of elementary rules:

reduce the amount of fried, smoked, pickled food;
preference - stewed and boiled food, as well as steamed;
Eat as many fruits and vegetables as possible every week, and if possible in raw form. After heat treatment, fruits and vegetables lose the lion's share of nutrients.

Attention! The benefits of plant fiber are unprecedented as a natural colon cleanser. The body gets rid of toxins and carcinogens, which in today's ecology cannot be avoided.

How to make a healthy menu for the week

Start planning your menu for the week ahead of time. You probably have favorite dishes, but try not to repeat the same dish more than 1 time in 3 days. Invent new recipes to achieve variety.

To get started, choose any example from the list of recommended meals for one day, count calories. After that, go further, write down the diet for the whole week (then - for a month). Here are indicative meals to help you start your planning.

Breakfasts

Take any example from the list or modify it:

buckwheat, millet, rice, oatmeal, wheat, barley porridge - cook the dish with low-fat milk or water, season with vegetable oils;
a handful of nuts (different varieties, both individually and in the form of mixtures);
steamed dried fruits (no more than ½ of a standard bowl at a time);
curdled milk, kefir, whey with berry juice - 1 cup;
whole grain bread (110-135 g per meal);
low-fat cheese 3-4 slices;
a slice of salted fish;
vegetable salad with fresh herbs;
fruit salad;
cottage cheese with low-fat sour cream;
yogurt;
omelette of 3 chicken or 5 quail eggs.

Attention! The diet should include items corresponding to the calorie table and the ratio of BJU.

Healthy food for breakfast

fresh fruit - apple, pear, a couple of kiwi, citrus fruits (orange, tangerines, ½ pomelo), banana;
dark chocolate - no more than 25 g;
kefir or yogurt - 1 cup;

Attention! Add a spoonful of pureed fresh berries, homemade jam or honey to kefir or yogurt. This will add sweetness and diversify the assortment of dishes.

Dinners on your menu

Your diet will be quite varied if the following dishes appear on the lunch menu:

pasta from durum wheat;
low-fat cheese for dressing pasta;
vegetarian pizza;
vegetable cream soups (tomato, onion, vegetable), seasoned with rye bread croutons;
lean meats (chicken breast, turkey fillet, veal, lean beef);
stewed vegetables (cauliflower and cabbage, carrots, zucchini, bell peppers, onions, celery, beets);
soy meat goulash with the addition of low-fat sour cream and flour for gravy;
fish boiled or baked in the oven;
low-fat lasagna (as an example - mushroom, vegetable or mixed);
vegetable soup with lean meat (shurpa);
legumes stewed on water (lentils, beans, peas);
fresh vegetable salads;
boiled seafood (squid, shrimp).

afternoon tea

Try to plan 5 meals a day throughout the week. The afternoon snack takes on part of the load from the upcoming dinner, thereby unloading the body and reducing the load on the digestive tract.

Interesting options:

natural juice from vegetables, fruits or berries - 1 glass;
a handful of steamed dried fruits;
cottage cheese with jam;
sweet yogurt;
buckwheat, rye or rice bread 2-3 pieces;
low-fat cottage cheese with fresh chopped herbs;
some fruits (grapes, plums, apricots, peaches);
nuts are not overcooked.

Dinners

It is desirable that the evening menu contains as little animal protein as possible. Preference for dishes such as:

cottage cheese casseroles, cheesecakes;
vegetable casseroles with low-fat cheese in the oven;
salads from vegetables, it is possible with the addition of seafood;
a little boiled chicken white meat or a piece of steam fish;
light omelette of 2 chicken eggs with vegetables;
chopped fresh herbs;
olives, olives;
brown rice boiled or steamed;
vegetable pancakes, sometimes with mushrooms;
kefir, yogurt - 1 glass;
a couple of slices of black bread.

Menu for one week for a girl

And here is a good example of a balanced weekly diet for girls and young women. This category is most concerned about their diet, since it most directly affects the state of appearance.

It is the girls who are concerned about cellulite (it does not threaten girls yet, older women no longer care, and men do not care at all). What should you eat all week in order to maintain both internal health and external beauty?

Attention! Cellulite occurs due to a violation of lipid metabolism. Eat as little animal fat as possible. Against this background, drink 1.8-2.5 liters of pure water per day.

Monday

cocoa with sugar and milk - 1 cup;
unsweetened cheesecakes or cottage cheese casserole;
dried fruits - 1 handful.

Lunch:

fresh berries (150-200 g) - raspberries, currants, gooseberries, strawberries, etc. at your discretion;
whipped cream 100 g;
black tea with honey - 1 cup.

seafood soup with vegetables;
boiled brown rice;
a piece of fish, steamed or baked in foil;
sweet corn 2-4 tbsp. l.;
you can drink ½ glass of dry wine.

oatmeal cookies or light bran biscuit;
fruit juice (oranges, tangerines, kiwi, pineapple, etc.).

vegetable salad;
a piece of dietary meat cooked on the grill or in the oven (rabbit, turkey, chicken);
tea from currant leaves with honey.

Tuesday

milk porridge - millet or rice;
Cup of coffee;
bran bread;
2-4 slices of low-fat cheese.

Lunch:

citrus juice;
crackers or large-grain cookies;
sweet curd or yogurt.

thick borsch in meat broth;
sour cream for dressing 1 tsp or st. a spoon;
potatoes stewed with meat;
vegetable mixture (green peas with onions or olives with bell peppers);
Rye bread;
a glass of any tea.

dried fruits with nuts;
cocoa with low-fat milk (can be without sugar, as dried fruits will give enough sweetness).

light meat salad (vegetables, some boiled white chicken meat, chopped greens);
green tea with honey.

Wednesday

coffee or tea - 1 glass;
fruit and curd casserole;
buckwheat bread with jam.

Lunch:

dried fruits;
sweet curd.

canned stewed meat;
garnish of vegetables or legumes;
green salad;
Rye bread;
tea or fruit juice.

tomato juice;
1-2 crispy slices;
3-4 slices of cheese.

a piece of steam fish;
stewed cauliflower and cabbage with tomatoes;
brown or red rice;
melissa tea with oregano.

Thursday

boiled buckwheat with mushrooms;
cheese 3-4 slices;
tea with milk;
crackers.

Lunch:

yogurt with a fat content of not more than 6-11%;
fresh fruits (banana, pear or apple, kiwi or grapes);
green tea.

Rye bread;
vegetable stew (green beans, beets, potatoes, zucchini, tomatoes, green peas, bell peppers, cabbage);
a piece of turkey baked in foil;
cocoa with low-fat milk and honey.

compote from berries;
light biscuit or oatmeal cookies.

low-fat cottage cheese with herbs;
a glass of cocoa or tea;
a handful of dried fruits.

Friday

oatmeal with milk;
fruit salad (banana, apple, nuts, tangerine, kiwi);
Cup of coffee;
a handful of nuts.

Lunch:

20 g dark chocolate;
green tea;
yogurt.

pea soup with chicken giblets;
mashed potatoes;
chicken or rabbit cutlet;
greens, any vegetable salad;
tomato juice.

cheese 2-3 slices;
dried fruits compote;
crispy crackers 2-3 pcs.

Steamed fish;
vegetable stew;
kefir or yogurt;
black bread.

Saturday

omelet with mushrooms;
bran or black bread;
sliced fresh vegetables (tomatoes, bell peppers);
cocoa with milk or coffee with honey.

Lunch:

sweet cottage cheese;
fresh berries;
kefir or yogurt.

fish soup;
boiled brown or red rice;
fresh vegetable salad;

biscuit or marshmallow (1 pc.);
fresh fruit juice;
oatmeal cookies 2-3 pcs.

steam vegetables (broccoli, cauliflower, carrots, green beans, etc.);
boiled pasta made from durum flour;
a piece of lean meat or light fish for a couple;
green tea.

Sunday

oatmeal, millet or barley groats, boiled in low-fat milk;
fresh berries;
kefir or yogurt;
Cup of coffee.

Lunch:

dark chocolate 20-25 g;
crispy slices 2 pcs.;
raw coarse bun;
fruit juice.

chicken soup;
vegetables stewed with garlic;
hard cheese 2-3 slices;
tomato juice.

a handful of nuts;
fruit salad;
whipped cream with jam or berry syrup;

stewed fish;
fresh vegetables in the form of a salad or sliced;
brown rice or pasta made from coarse flour;
herbal tea (mint, oregano, thyme).

No matter how elaborate your menu may be, remember additional health promotion measures: adequate sleep, physical activity, positive thinking. As for the nutrition system, you need to monitor its effectiveness, control weight and other vital signs. If you feel better, then you are moving in the right direction.

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"Health" It is a state of complete physical, mental, spiritual and social well-being. A term"Healthy family"- this is a family that leads a healthy lifestyle, in which there is a healthy psychological climate, spiritual culture, material wealth. Each person associates the concept of happiness with the family. Family - this is a support, a fortress, the beginning of all beginnings. This is the first collective of the child, the natural environment where the foundations of the future personality and health of the child are laid. Family - this is the main link where good habits are formed and bad habits are rejected. The child's first impressions associated with the performance of a certain action are drawn from home life. The child sees, perceives, tries to imitate, and this action is fixed in him, regardless of his weak will. The habits, traditions, way of life, attitude to one's health developed in the family over the years are transferred into adulthood in the newly created family. Therefore, it is necessary to value, protect and strengthen health from a very early age in order to demonstrate a healthy lifestyle by personal example. Let's consider the main components of health, which, if used correctly, allow our children to remain healthy and cheerful until old age.

1. Compliance with the daily routine. Daily regime - this is the alternation of various types of activities, rest, sleep, nutrition, exposure to the air, which should correspond to the age characteristics of children. Home mode on weekends should correspond to the mode of a preschool institution. The established routine should not be broken without a serious reason. Experience shows that the steady observance of the established routine from day to day gradually develops an active desire of the child to carry out the regime on his own, without prompting from adults, without coercion, and this contributes to the formation of such important qualities of behavior as organization and self-discipline, a sense of time, the ability to save it. The general routine of life is also very important. Unfortunately, in many families, especially young ones, the regime is neglected, and this inevitably harms the child. On weekends, you should spend more time outdoors. Walks with the whole family are especially favorable both physically and psychologically. By adhering to such simple rules, you and your baby will not waste wonderful minutes of time, using them with pleasure to be together, take a walk, play. You will make friends with a good mood and well-being, and fatigue and lethargy will have to recede. Dream - it is very important. It restores the normal activity of the body, the functions of the nerve cells of the cerebral cortex. During sleep, the brain continues to work, its blood supply and oxygen consumption increase.. daytime sleep - this is a kind of respite for the child's body. If the child does not sleep during the day, you need to find out the cause and try to eliminate it. It is important to create a favorable environment for sleep. Remember that fresh cool air is the best "sleeping pill" and health remedy, it not only accelerates the onset of sleep, but also maintains its depth and duration.

2. Proper nutritione. The nutrition of a preschooler should be balanced and should be different from our daily diet. In fact, the nutrition of preschoolers should be significantly different from our daily diet, because their digestive system is still being formed. His diet should include only easily digestible components. To do this, it is important to observe several basic nutritional principles:

Nutrition should supply the child's body with the necessary amount of energy for motor, mental and other activities.

Nutrition should be balanced, contain nutrients of all types (the so-called nutrients).

It is important that the diet is varied, only this is a condition for its balance. It is necessary to take into account the individual characteristics of children, the possible intolerance of any products.

It is necessary to observe the technology of food processing and food preparation, to comply with sanitary requirements for the premises where food is cooked, the terms and conditions of storage, etc. An important condition is a strict diet, which provides for at least 4 meals. Moreover, 3 of them must necessarily include a hot dish.

3. Optimal motor mode in the family. Movement is a means of knowing the world around us, meeting the biological needs of the body. It is difficult to overestimate the role of motor activity in expanding the functional capabilities of the developing organism, in improving motor activity.Physical activity- the biological need of the body, the satisfaction of which depends on the health of children, their physical and general development. The motor activity of children creates the prerequisites for the lasting inclusion of physical culture in the lives of children, forms their need for a healthy lifestyle. Basic rules: Education in children of a conscious attitude to the implementation of physical activity. Development of imagination when performing motor actions. The inclusion of sensory systems in the education of motor culture. Creation of optimal conditions for each child in the process of mastering motor experience.

4. Hardening. Hardening of the body- one of the best means of promoting health. The task of hardening is to teach the fragile, growing body of a child to endure changes in temperature in the environment. The main means of hardening children are natural factors of nature - air, water, sun. Types of hardening:

Washing is the most affordable way in everyday life, you should start with warm water, gradually lowering the temperature.

Foot baths are an effective way of hardening, since the feet are most sensitive to cooling.

Walks in the fresh air - you can use a bicycle, skis, roller skates.

Walking barefoot - there is a training of leg muscles. You should start walking barefoot from 1 minute, adding 1 minute every 7 days.

Sunbathing has a strengthening effect on the child's body, enhances metabolism, the body's resistance to diseases.

Swimming in reservoirs - swimming in the summer, in calm weather at a water temperature of 22-23 degrees, at an air temperature of 25-26 degrees.

5. Compliance with personal hygiene.Hygienic education of preschool children is part of the general education of the child. Such education in most cases is built, taking into account the formation of conditioned reflexes in the child. In this case, a very important role is given to parents, because children imitate adults. That is why proper hygienic education will be effective only if adults from the child's immediate environment reinforce them with their behavior. Hygienic education of preschoolers is a very important stage in the development and formation of a child as a person. Indeed, at this stage, the foundations for the existence of the child in society are laid.

6. Positive emotions.The child needs a calm, friendly psychological climate in the family. Remember, as soon as we smile - it immediately becomes easier, frown - sadness creeps up. They frowned - adrenaline began to stand out, contributing to a sad, anxious mood, smiled - they helped another hormone - endorphin, which provides a confident and cheerful mood. After all, one and the same fact in one case can be invisible to us, and in another it will cause anger, spoil the mood. But our irritation mechanically passes to the child.

7. Refusal of bad habits in the family.First of all, it should be noted that in the ideal case, a healthy lifestyle does not imply a rejection of bad habits, but their initial absence. If, for some reason, a person already has them, then it is necessary to take all measures to free this individual from addictions that are so detrimental to him (smoking, alcohol). For those who want to stop drinking and smoking, a healthy lifestyle is of particular importance. generally. Regular physical exercises, rational nutrition to a large extent contribute to overcoming bad habits. So, the state of children's health is now becoming a national problem, and the formation of a healthy lifestyle in preschool children is a state task, the solution of which largely depends on the organization of work in this area in a preschool institution. In conclusion, I would like to recommend you: “If you want to raise your child healthy, follow the path of health yourself, otherwise there will be nowhere to lead him.”