Refined grains |
White bread, pasta |
Whole grains |
Dark bread, corn flakes, groats |
Vegetables |
Red beetroots, raw white cabbage, broccoli, carrots, garlic, onions, tomatoes, green leafy vegetables |
Fruit |
Apples, bananas, oranges, seasonal fruits (berries) |
Nuts |
Nuts |
Whole milk |
Whole milk |
Low-fat milk |
Low-fat milk |
Cottage cheese |
Cottage cheese |
Yogurt |
Yogurt |
Hard cheese |
Hard cheese |
Fish |
Fish |
Chicken |
Chicken |
Eggs |
Eggs |
Red meat |
Pork, beef, liver |
Cold cured meat |
Bacon, ham, sausages, frankfurters |
Lard |
Lard |
Butter |
Butter |
Vegetable oils |
Rapeseed, soya, sunflower oil, olive oil, and other oils |
Margarine |
Margarine |
Mayonnaise |
Mayonnaise |
French-fries |
French-fries |
Boiled potatoes |
Boiled potatoes |
Bigos |
Bigos (sauerkraut, sausage and meat stew) |
Fried foods |
Fried foods |
Sugar and sweets |
Sugar, chocolate and chocolate-products, candies, cakes, cookies |
Fruit juice |
Fruit juice |
Diet carbonated soft drinks |
Diet carbonated soft drinks |
Coca cola |
Coca cola or other beverages of this type |
Alcoholic beverages |
Beer, fruit wine, grape wine, vodka |
Coffee |
Coffee |
Tea |
Tea |