On the 6th of November 2019, as part of the European educational project Free To Play Together, we had the opportunity to conduct healthy eating workshops, during which we discussed the healthy eating pyramid with pupils from primary school in Rąbień. The pyramid is a graphic description of various groups of food products that are necessary in our daily diet, presented in the right proportions. The higher the Pyramid's floor is, the lower amount and frequency of food from the given food group should be. After a short lecture, the pupils prepared their food pyramids, which will hang in their classrooms. The students' task was to develop pyramids in accordance with the following 10 recommendations.

 

The main 10 recommendations (IŻŻ Congress of Nutrition):

 

• Eat regularly 5 meals and remember to drink water frequently and brush your teeth after eating;
• Eat a variety of vegetables and fruits as often and as much as possible;
• Eat cereal products, especially whole grains;
• Drink at least 3-4 glasses of milk a day (you can replace them with plain yogurt, kefir and - partly - cheese;
• Eat lean meat, fish, eggs, legumes and choose vegetable fats instead of animal fats;
• Do not eat sweet drinks and sweets (replace them with fruit and nuts); 
• Do not add meals, do not eat salty snacks and fast food products;
• Be physically active for at least an hour a day (limit watching TV, using a computer and other electronic devices to 2 hours);
• Get enough sleep so that your brain can rest;
• Check your height and weight regularly.