Healthy and unhealthy menu in Poland

„The Source of Our Health” Presentation prepared for the purpose of Comenius Project

Vegetables: When choosing from the list of vegetables, go mainly for bright colors with the most vitamins, minerals and antioxidants. Pick dark green, orange and red vegetables, such as broccoli, kale, carrots, butternut squash, red bell peppers and tomatoes. VEGETABLE SALAD vs. FRIED VEGETABLES eg. POTATOES- Sałatka warzywna kontra smażone warzywa.

Fruits: From the fruit list choose berries, oranges, red grapefruit, cantaloupe, apples, peaches, plums and other colorful fruits low on the glycemic index, rather than canned fruit or juices. Fresh fruit= świeże owoce Candied fruit= owoce kandyzowane

Whole Grains : Choose whole wheat bread and pasta, brown rice, millet, oatmeal and other whole grain high fiber foods instead of refined grains, such as white bread and white rice. WHOLEWHEAT BREAD vs. WHITE BREAD Brown bread sandwich. -Kanapka z chleba razowego.

Dairy and Eggs : Choose only low-fat dairy products. Use fat free or low-fat milk, cheeses, sour cream, and yogurt. Limit use of butter and eat no more than two or three eggs a week. Dairy food except real matter Cottage cheese with chive and radish- Twarożek ze szczypiorkiem i rzodkiewką.

Fish, Poultry and Meats : Healthy high protein foods are important. Vary your choices to include fatty fish like salmon, trout or sardines at least twice a week with poultry, eggs, beans, nuts and seeds. If you eat meat, pick healthy lean cuts and limit your portion sizes Atlantic cod coated in Pastry- dorsz w cieście

Beans, Nuts and Seeds: Beans (legumes), such as lentils, split peas, garbanzo, soy and kidney beans are good sources of both protein and fiber. They can be added to salads, home made burritos and soups. KUTIA-wheat with poppy seeds and honey as a traditional Polish dish served on Christmas Eve. - Tradycyjne polskie danie wigilijne-kutia.

Fats and Oils: High quality good fats from olive oil, raw nuts, seeds, avocado and fish oil provide necessary fatty acids that are important in a healthy food list and diet. Use olive oil for salads, stir-fry and baking. French fries- frytki smażone w oleju.

Remember : a healthy diet is one that helps maintain or improve general health. Made by VIth grade pupils of Primary School No. 8 in Jelenia Góra, Poland. – Wykonali uczniowie klasy VI Szkoły Podstawowej nr 8 w Jeleniej Górze, Polska.