A healthy diet

What is a healthy diet?

Eating a healthy diet is not about strict limitations, staying unrealistically thin, or depriving yourself of the foods you
love. Rather, it’s about feeling great, having more energy, improving your health, and boosting your mood.

The fundamentals of healthy eating

While some extreme diets may suggest otherwise, we all need a balance of protein, fat, carbohydrates, fiber, vitamins, and
minerals in our diets to sustain a healthy body. You don’t need to eliminate certain categories of food from your diet, but
rather select the healthiest options from each category.

Protein gives you the energy to get up and go—and keep going—while also supporting mood and cognitive function. Too
much protein can be harmful to people with kidney disease, but the latest research suggests that many of us need more
high-quality protein, especially as we age. Fat. Not all fat is the same. While bad fats can wreck your diet and increase
your risk of certain diseases, good fats protect your brain and heart. In fact, healthy fats—such as omega-3s—are vital to
your physical and emotional health. Including more healthy fat in your diet can help improve your mood, boost your well-
being, and even trim your waistline.

Fiber. Eating foods high in dietary fiber (grains, fruit, vegetables, nuts, and beans) can help you stay regular and lower
your risk for heart disease, stroke, and diabetes. It can also improve your skin and even help you to lose weight.
Calcium. As well as leading to osteoporosis, not getting enough calcium in your diet can also contribute to anxiety,
depression, and sleep difficulties. Whatever your age or gender, it’s vital to include calcium-rich foods in your diet, limit
those that deplete calcium, and get enough magnesium and vitamins D and K to help calcium do its job.
Carbohydrates are one of your body’s main sources of energy. But most should come from complex, unrefined carbs
(vegetables, whole grains, fruit) rather than sugars and refined carbs. Cutting back on white bread, pastries, starches, and
sugar can prevent rapid spikes in blood sugar, fluctuations in mood and energy, and a build-up of fat, especially around
your waistline.
Helathy
Traditional
Romanian
Food
 Although Romanians enjoy garlic like most of the
world, they aren’t especially known for
overusing it.
Instead, Romanian cuisine is rich and diverse. It’s
heavily influenced by Germany, Turkey,
Hungary, Serbia, Bulgaria, and Bosnia.
Their sweet foods are decadent and delectable, and
their savory foods often incorporate numerous
veggies, herbs, and spices.
Presentation also play a significant role in Romanian
food.
For many chefs there, the way something looks is
just as important as how it tastes.
So if you’re unfamiliar with Romanian cuisine,
you’re in for a real treat. Get ready for some
gorgeous, delicious dishes.
 1 . Romanian
Cabbage
Rolls
Cabbage
(Sarmale)
rolls are a traditional Romanian dish, and they
have a lot going on inside them.
You’ll make them with sour cabbage, ground pork,
bacon, rice, onions, tomato juice, and some seasonings.
They take a few hours to make, but hey, perfection
doesn’t happen in a matter of minutes.
When finished, they look and taste incredible.
They’re a lovely golden-brown, shiny from the tomato
juice and dusted with fresh parsley.
Stack them up and add a dollop of sour cream to the top,
and you’re all set for a traditional Romanian meal.
 2 . Mamaliga
Known as the country’s national dish, mamaliga is
cornmeal-based porridge. You may know it by
another name – polenta.
It’s thick and wonderfully creamy.
However, unlike polenta, which people sometimes
eat in its soft, porridge-like form, you’ll leave the
mamaliga to harden into a solid circle of
yumminess.
Other than water, salt, pepper, and something
creamy to serve with it, you’ll only need two
ingredients to make mamaliga – cornmeal and
butter.
Plus, unlike the first two recipes on the list, this
one only takes 25 minutes to make.
3 . Romanian Stuffed
Peppers
Although Romanian stuffed peppers may not
look exactly like the stuffed peppers you’ll eat
at a Mexican or Italian restaurant, they taste
very similar.
The fillings are also a lot alike – pork (or beef),
rice, onions, peppers, and plenty of herbs and
seasonings.
You’ll also coat them in a tomato-based sauce
that adds another layer of complexity to the
flavor.
These take a little less than 2 hours to make, but
they’re well worth the time you spend making
them.
4 . Romanian Eggplant
Salad/Dip
If you enjoy dips that are smoky and full
of garlic and herbs, this eggplant dip is
one for you.
It’s naturally gluten-free and vegan-
friendly, and because it’s made primarily
from veggies, it’s pretty nutritious.
It tastes great with vegetables, chips,
crackers, or pita bread.
 The fresh tomatoes taste so much better and give the
5 . Zacusca (Eggplant zacusca a chunkier, heartier texture.
and Red Pepper Dip) You can eat it like salsa, with chips, crackers, or pita
bread. You can also add it to your bagels or baguettes.
Zacusca is Romania’s take on salsa, and if you Canning it is another option, so feel free to make a
large batch if you prefer.
love tomatoes and eggplant, it will become your
new favorite salsa.
The main “must-have” ingredients for zacusca
is eggplant, red bell peppers (paprika peppers
also work), white onions, tomatoes, oil, and a
bay leaf.
You can also add jalapeno peppers if you enjoy
the heat, plus a tablespoon of honey to sweeten
it just a bit, and salt and pepper to suit your
tastes.
Additionally, you can substitute tomato sauce
for the tomatoes, but only do that as a last
resort.
Why is romanian food healthy?
Romanian food usually consists of vegetables combined with meat,
which usually doesn’t contain a lot of fat, and seasoning. Traditional
food in Romania isn’t fried and neither is it oily.
Furthermore, some people like to prepare this food with homegrown
ingriedients, especially if they live in the countryside.
Students could be served, at their school’s canteen, traditional
Romanian food since it meets the nutritional requirements of a student’s diet.
Our team

Manuel Hernández Teresa García

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https://insanelygoodrecipes.com/romanian-foods/
https://www.helpguide.org/articles/healthy-eating/
healthy-eating.htm
https://medicaltips.net/balanced-diet-goals-criteria-
importance-in-our-daily-life/
https://www.freepik.com/vectors/nutrition-pyramid