Eating a healthy, balanced diet provides nutrients to your body. These nutrients give you energy and keep your heart beating, your brain active, and your muscles working.

Nutrients also help build and strengthen bones, muscles, and tendons and also regulate body processes, such as blood pressure.

What’s a Serving? (8-10 per day)

1 cup lettuce ½ cup other vegetables

What’s a Serving? (8-10 per day)

1 medium fruit½ cup fresh, frozen or canned fruit½ cup dried fruit ¾ cup fruit juice

What’s a serving? (2-3 per day)

1cup milk or yogurt ½ or. cheese

What’s a serving? (7-8 per day)

1 slice bread ½ cup dry cereal ½ cup cooked rice, pasta or cereal

What’s a serving? (0-2 per day)

3 oz. broiled or roasted seafood, skinless, poultry or lean meat

What’s a serving? (2-3 per day)

1 tsp oil or soft margarine 1 tsp low – fat mayonnaise 2 tsp light salad dressing

What’s a serving? (1 per day)

½ cup cooked beans 1/3 cup nuts 2 tbs sunflower seeds

What’s a serving? (5 per week)

1 cup low – fat fruit yogurt ½ cup low – fat frozen yogurt 1 tbs maple syrup, sugar or jam

ShopskaShopska saladsalad

Tarator

Banitsa with pumpkin

Gyuvech Banitsa

Moussaka

Christmas Eve

Bulgaria's Christmas Eve is celebrated with a meal consisting of an odd number of dishes which follows the forty-day Advent fast. This vegetarian meal includes grains, vegetables, fruits, and nuts.  Another special aspect of the the Bulgarian Christmas Eve meal is the round loaf of bread, into which a coin is baked. The person who finds the coin will be rewarded with good fortune.

The Bulgarian Easter traditions are a variation of traditional Orthodox Easter traditions. Here in Bulgaria, egg cracking is good for more than just eating the egg. The bright red colored egg is the symbol of Easter for the Orthodox Christians all over the world. The traditional Orthodox Paschal greeting is: "Christ has risen!" The answer is: "Indeed He has risen".

The traditional ’’Nikulden’’ meal in each household is based upon a fish meal - “ribnik” - a carp in dough - is traditional for the holiday. There are also two special loaves of bread.The food is blessed at church or at home before being served.

Created by

Diyana Penkova IX b class

St. Cyril and St. Methodius School

Karnobat, Bulgaria