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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 matterCottage 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.