EDUCATIONAL ACTIVITIES

 

Nutrition based on principles of healthy eating, brings the most optimal results for people in every age. Rational nutrition should be varied, colourful and seasonal. Beneficial for keeping health and proper body weight are vegetables, fruits, semi-skimmed diary products, lean meat, fatty saltwater fishes and plant oils.

 

            Due to latest researches, growing knowledge and awareness of Poles, causes bigger part of the society is eating or trying to eat correctly. One of such beneficial changes of the last twenty years is reduced eating of potatoes and growth in consumption of fruits. That’s how we can provide much more vitamins, mineral substances, flavonoids and antioxidants, which are protecting us against contemporary diseases associated with the progress of civilization. Fruits are providing also a dietary fiber, which is regulating the metabolism, removing harmful substances and the excess of bile acid from the organism.

 

            In the course of last years, Poles are eating less meat in total, including pork and beef, but much more poultry. It can be caused by economical reasons, since poultry is the cheapest meat, compared with e.g. beef, which price is often too high, towards amount of money allocated for food in individual households.

 

            Eating fish, between 1989 and 2013 increased slightly. It is probably caused by high prices of these products, or the lack of knowledge, how to prepare them single-handedly.

 

            From statistical data results, the average Pole is eating more fat in total, than it was over twenty years ago. In last years, a consumption of animal fats considerably dropped, being replaced with fats of the plant origin. Eating them grew over twice.

 

 At present, Polish consumers more rarely reach for the milk and milk products, also eating fewer eggs as well as using less sugar in their households.

 

 

 

GROUPS OF PRODUKCTS

MASS UNIT

YEAR 1989

YEAR 2013

Grains

kg

119

108

Potatoes

kg

143

102

Vegetables

kg

116

102

Fruist

kg

31,2

46

Meat and offal

kg

68,6

67,5

 in it:

pork

kg

37,7

35,5

beef

kg

16,3

1,5

poultry

kg

8,4

26,5

Fish

kg

6,1

6,6

Fats

In total

kg

25,8

31,8

animal fats

kg

17

9,2

plant fats

kg

8,8

22,6

Milk

l

260

206

Eggs

pcs.

194

148

Sugar

kg

46,9

41,9

 

 

 

The most of these changes are showing, which products have negative influence on their organism. In order to improve the health situation of Poles, we should educate the society about the influence of individual products and ingredients on their health and show them healthy way to prepare meals from diverse products.

 

 

FAST AND EASY MEALS

 

1. Sandwiches with herbal egg spread:

Preparation time 11 minutes

Ingredients (for 1 portion):

1 egg

3 soup spoon of natural yogurt

2 slices of wholemeal bread

4 lettuce leaves

dill, lovage, black pepper

To hard-boil an egg (7-8 minutes),. Next, peel it from the shell and finely chop it very precisely. Mix it with shredded herbs, the yoghurt and the pepper. Serve this egg spread with bread and lettuce.

Energy value (of 1 portion): 250 kcal

Protein content: 12.6g

Fat content: 7g

Carbohydrates content:  40g

Content of the dietary fibre: 6.2g

Content of sodium (without any more salting): 420 mg

 

2. Green smoothie:

Preparation time 5 minutes

 

Ingredients (for 1 portion):

¾ of glass of natural yogurt

1soup spoon of wheat embryos

¼ avocado

1 kiwi fruit

½ of small banana

 

Wash all fruit and mix them with the yoghurt. On the top sprinkle with wheat embryos.

 

Energy value (of 1 portion): 300 kcal

Protein content: 14g

Fat content: 11g

Carbohydrates content:  40g

Content of the dietary fibre: 5g

Content of sodium (without any more salting): 130 mg

 

3. Apple porridge:

Preparation time 10 minutes

 

Ingredients (for 1 portion):

¾ of glass of milk 2%

2 soupspoon of mountain porridge oats

1 teaspoon of the flaxseed (grinded at home)

1 soupspoon of almonds

1 small apple

1 soupspoon of raisins

cinnamon, grains of a vanilla bean

 

Boil the milk, add mountain porridge oats and cook them for 5-7 minutes. Shred almonds very precisely. Clean the apple, peel it and cut into cubes. Add almonds, apple, raisins, cinnamon and vanilla grains to the porridge. Stir it scrupulously.

 

Energy value (of 1 portion): 410 kcal

Protein content: 15g

Fat content: 16g

Carbohydrates content:  58g

Content of the dietary fibre: 7g

Content of sodium (without any more salting): 100 mg

 

4. Raspberries smoothie:

Preparation time 5 minutes

 

Ingredients (for 1 portion):

¾ of glass of natural buttermilk

1 glass of frozen raspberries

1 soupspoon of shredded walnuts

1 soupspoon of barley flakes

 

Defrost the raspberry, and then mix with the buttermilk. On top of the cocktail sprinkle nuts and barley flakes. Mix it before drinking.

 

Energy value (of 1 portion): 260 kcal

Protein content: 12g

Fat content: 11g

Carbohydrates content:  40g

Content of the dietary fibre: 11g

Content of sodium (without any more salting): 220mg

 

5. Salad with the arugula and tomatoes:

Preparation time 10 minutes

 

Ingredients (for 1 portion):

1 slice of goat cheese

1 slice of wholegrain rye bread

1 teaspoon of olive oil

1 soupspoon of pumpkin seeds

3 fists of the arugula

1 big tomato

1 fist of sprouts of sunflower

salt, pepper, provence herbs, fresh basil

 

Clean all vegetables and dice the tomato. Brown pumpkin seeds with sliced bread into pillars on the dry frying pan. Then stir the arugula, sprouts, tomato, olive oil, provence herbs, pepper and salt in the bowl. Sprinkle salad with crumbled cheese, pumpkin seeds, bread and fresh basil.

 

Energy value (of 1 portion): 30 kcal

Protein content: 15g

Fat content: 19g

Carbohydrates content:  37g

Content of the dietary fibre: 7g

Content of sodium (without any more salting): 180 mg


6. Salad with yellow paprika:

Preparation time 7 minutes

 

Ingredients (for 1 portion):

1 slice tofu

2 soupspoon of rye bran

1 teaspoon of the olive oil

1 soupspoon of seeds of sunflower

½ of yellow paprika

6 leaves of romaine lettuce

1 fist of sprouts of radish

lemon juice, pepper, thyme

 

Clean all vegetables,. Cut paprika into a cube. In bowl stir small pieces of lettuce with sprouts, pepper, sunflower seeds, olive oil and spices. On top of salad sprinkle crumbled cheese and bran.

 

Energy value (of 1 portion): 300 kcal

Protein content: 18 g

Fat content: 16g

Carbohydrates content:  40g

Content of the dietary fibre: 16g

Content of sodium (without any more salting): 9 mg

 

7. Chicken in lemon sauce:

Preparation time 7 minutes

 

Ingredients (for 1 portion):

1 single chicken breast

3soupspoons of the wild rice

1 teaspoonful of the canola oil

1 small onion

juice and skin from ¼ of the lemon

dill, pepper, curry

 

Cook the rice with small addition of curry (12 minutes). Clean the chicken and together with onion, cut them into cubes. Heat oil on frying pan. Add chicken and onion. Stew them under covering by 5 minutes. Then add the lemon juice, pepper and ¼ of glass of water. Cook it for 5 minutes, and at the end, add crust of lemon. Chicken in lemon sauce, serve with rice. Sprinkle the entire dish with dill.

 

Energy value (of 1 portion): 310 kcal

Protein content: 25g

Fat content: 7g

Carbohydrates content:  40g

Content of the dietary fibre: 5g

Content of sodium (without any more salting): 63 mg

 

8. Vegetable curry with barley grouts:

Preparation time 25 minutes

 

Ingredients (for 1 portion):

3 soupspoons of pearl barley groats

1 teaspoonful of canola oil

1 soupspoon of walnuts

1 big tomato

2 small roses of cauliflower

¼ of red paprika

½ of small courgette

1 small onion

1 clove of garlic

curry, fresh ginger, ground caraway, turmeric, sweet and powdered hot paprika, fresh coriander

 

Pour water over groats (in the 2:1 proportion, i.e. 2 portions of water and 1 portion of groats) and cook, until it will be soft and will take the entire water up (10 minutes). Clean vegetables, dice paprika and courgette (without peeling of the crust). Scald the tomato, remove the skin from it and mix it to mousse. Grind down the cauliflower small roses. Heat oil on frying pan, add shredded onion and garlic previously pushed through press. Fry the vegetable until transparent and add tomato mousse, cauliflower, courgette, paprika and ½ of the glass of water. Cook it 10 minutes in a covered dish, until vegetables will be tender. Add all spices to vegetables. Serve curry with groats. Sprinkle everything with fresh coriander and crumbled nuts.

 

Energy value (of 1 portion): 380 kcal

Protein content: 12g

Fat content: 16g

Carbohydrates content:  58g

Content of the dietary fibre: 11g

Content of sodium (without any more salting): 49 mg

 

 

9. Noodles with beef and vegetables:

Preparation time 25 minutes

 

Ingredients (for 1 portion):

80g of beef (for grinding)

45 of strict rye pasta

1 teaspoonful of the canola oil

4 big champignon mushrooms

1 stalk of the celery

1 big tomato

1 small carrot

1 small onion

1 clove of garlic

salt, pepper, oregano, fresh basil, sweet powdered paprika

 

Cook the pasta in water so that it is lightly hard (10 minutes). Clean all vegetables. Peel carrot and grate it. Slice celery, scald tomato, peel the skin and cut into cubes. Chop onion and mushrooms. Heat oil on frying pan. Add onion and garlic previously pushed through press. After 4 minutes, add shredded mushrooms. Stew all vegetables for 3 minutes. Next add the minced meat, cut up celery, tomatoes and carrot. Strangle ingredients for 10 minutes. In the meantime. season them with salt, pepper, oregano and sweet powdered paprika. Serve the sauce with the pasta. Sprinkle everything with the fresh basil.

 

Energy value (of 1 portion): 400 kcal

Protein content: 30g

Fat content: 12g

Carbohydrates content:  50g

Content of the dietary fibre: 7g

Content of sodium (without any more salting): 150 mg

 

10. Salmon with broccoli:

Preparation time 25 minutes

 

Ingredients (for 1 portion):

1 salmon fillet (c 100 g)

3 soupspoons of buckwheat groats

½ of the broccoli

1 clove of garlic

lemon juice, dill, salt, pepper

 

 

Clean fish, arrange in ovenware. Then rub it with pushed garlic through press, sprinkle with lemon juice and pepper. Bake salmon in the oven heated to 200C by c 12-13 minutes. Grand down broccoli to small roses and cook it, until it is lightly hard (c 5-7 minutes). Cook groats in the separate pot in the 2:1 proportion, i.e. 2 portions of water and 1 portion of groats (c 10-12 minutes), until it will be soft and will take the entire water up. Add salmon, broccoli and groats. Sprinkle whole dish with dill or parsley leaves.

 

Energy value (of 1 portion): 420 kcal

Protein content: 32g

Fat content: 16g

Carbohydrates content:  45g

Content of the dietary fibre: 8g

Content of sodium (without any more salting): 70 mg