Five a day

People who are responsible for public health in various EU countries have determined together recommendations concerning healthy eating, depending on one’s age, sex, season of the year and a lifestyle.



This does not mean that one has to eat specifically 5 apples a day, but rather, it conveys the idea that we should not forget and should make efforts to sneak in a fruit or a vegetable into our diet 5 times a day – using diiferent opportunities – as a side-dish, a snack, soup, salad, fruit and vegetable salad (e.g. carrot and orange, white cabbage and apples, avocado and strawberries, also in a form of a brew, pomace, purée, drinking juice or marinade, as well as an ingredient when making pizza, rice or pasta dish. Simply, eat less, but better: eat more fruit and vegetables. It’s seems just so simple. We have known it for ever. But.. count how many vegetables you ate yesterday in-between a sandwich, a steak, French fries or a salted snack...?
REMEMBER: „5 x a day” – this is how many times you should eat a fruit or a vegetable every day.

Suggested daily servings of fruit and vegetables, depending on different sex and age groups.

Serving suggestions presented below should be treated exclusively as examples of food complementing regular meals.

Women

a half of a grapefruit
tomato salad with zucchini casserole
a handful of radishes or a small cucumber
soup or fruit compote

Men

grapefruit juice
salad with goat cheese served with hot snap beans and meat
banana or green celery gently baked with salt
chicory and ham casserole, green lettuce, pear marinated in wine

Teenager

muesli with fresh fruits
cucumber salad, chicken with green peas, apple pie
banana, raw carrot, avocado
Pizza "4 Pory Roku" (pomidor, karczoch, pieczarki, papryka),
zielona sałata, budyń z owocami

Child

orange juice
grated carrots, mashed potatoes, broccoli
fruit compote or fresh fruit
soup, fruit compote