Russian cuisine is wonderful; of that there is no doubt. But, how healthy is a steady diet of it? Bread, soups, pickled fish and other daily mainstays of the Russian table can make for a hearty diet. To fully understand what we consider balanced nutrition, refer to the Food Guide Pyramid. Basically, this guide states that we should consume 6 - 11 servings of starch, 3 - 5 servings of vegetables, 2 - 4 servings of fruit, 2 - 3 servings of dairy, 2 - 3 servings of meat (protein) and a trace amount of fats and sugar per day.
Let's take a look at just one possible, basic Russian daily menu and see how it adds up:
At a glance, it would appear that the average Russian diet is not anymore unbalanced than that enjoyed by Americans. It needs more fruit, could do with more vegetable and would benefit from a reduced fat intake. Sound familiar?
Unlike Americans, the heaviest meals of the Russian day are breakfast and dinner. The evening meal, supper, is light. This is a much healthier habit than eating little, if any, breakfast and a large evening meal. Much of the fish and vegetables are pickled or marinated. Vinegar is very high in potassium and, also, contains calcium and iron.
Below are some common food items and their nutritional breakouts.
Black Bread Recipe and Instructions
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Blini Recipe and Instructions
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