Try delicious mango lassi!

If you have no ideas for healthy and nutritious snack, try delicious mango lassi! It's not only packed in vitamins and nutrition but also sweet enough to put everyone off eating sweets.
Just blend fresh ripe mango with natural/ Greek yoghurt or kefir. You can add some milk or milk substitute or even water if the liquid is too thick.

We guarantee that your kid will love it!

How to build strong bones of our children?

First of all children should eat products rich in calcium and vitamin D. Calcium is a basic, building material for bones and teeth, co children need to eat at least 3 portion of products that will provide them this important element.

What should we eat?
  • natural yogurt, kefir, buttermilk or cottage cheese;
  • leafy vegetables;
  • pulses;
  • broccoli and brussels sprouts;
  • almonds and nuts;
  • fish, that are not only full of calcium but also vitamin D.
Don’t forget about walking in the open air! Only 15 minutes of walk, especially in sunny day, will give you proper portion of vitamin D.

Take care about physical activity of your kid – sport allows calcium to build up in the bones.


Getting plenty of good bacteria, also known as probiotics, is key to keeping little stomachs happy and healthy, and yogurt is a great source of this bacteria. 

Limit sugary versions aimed at kids because these are often lower in protein and good bacteria. Instead, choose plain nonfat or low-fat yogurt or Greek yogurt and dress them up with a spoonful of honey and sprinkling of fresh fruit. Look for the words “live and active cultures” on the carton to ensure that the yogurt has plenty of beneficial bacteria. Don’t forget too that a cup of yogurt counts towards your child’s daily dairy servings. Most yogurts actually have more calcium than a cup of milk.

Kids will love to assemble their own Blueberry and Maple-Pecan Parfaits

Avocado dip

Avocado is full of monounsaturated fats, the “good” fats that kids actually need in their diet every day. In fact, it’s recommended that 25 to 35% of kid’s calories come from fats, primarily the unsaturated ones. So how do you get your child to eat this creamy green fruit?

We’ve found avocado goes over well with kids when served as a spread on wraps in place of mayonnaise or cream cheese. Ripe avocado should mash easily with a fork. Mix in a dash of lemon juice and salt, and you’ve got a tasty spread or dip. 
Start kids on avocado early since fat intake is particularly important in the early years. In fact, ripe avocado is a perfect baby food spooned straight out of its peel.

Vitamin B9

Folic acid, another form of which is known as folate, is one of the B vitamins. It is used as a supplement by women to prevent neural tube defects (NTDs) developing during pregnancy. 

Long term supplementation is also associated with small reductions in the risk of stroke and cardiovascular disease 

It is on the World Health Organization's List of Essential Medicines, the most effective and safe medicines needed in a health system. 

While folates are found in foods as well as in metabolically active forms in the human body , folic acid, the more stable form, occurs rarely in nature but is the form most often used in vitamin supplements and fortified foods.

Vitamin B7

Vitamin B7, also known as biotin, vitamin H or vitamin B8, is a water-soluble vitamin, required by all organisms. There are eight different forms of biotin, but only one of them, D-biotin, occurs naturally and has full vitamin activity. 

Health Functions 

A sufficient intake of vitamin B7 (biotin) is important as it helps the body to 

• convert food into glucose, which is used to produce energy 

• produce fatty acids and amino acids (the building blocks of protein) 

• activate protein/amino acid metabolism in the hair roots and fingernail cells.

Vitamin B6

Vitamin B6 is also called pyridoxine. It is involved in the process of making serotonin and norepinephrine, which are chemicals that transmit signals in the brain. Vitamin B6 is also involved in the formation of myelin, a protein layer that forms around nerve cells. 

Major sources of vitamin B6 include cereal grains, legumes, vegetables (carrots, spinach, peas, and potatoes), milk, cheese, eggs, fish, liver, meat, and flour. Vitamin B6 is often used with other B vitamins in vitamin B complex formulas. 

High blood levels of the amino acid homocysteine may be a risk factor for heart disease. Taking vitamin B6 supplements with other B vitamins (folic acid and vitamin B12) has been shown to be effective for lowering homocysteine levels.

Vitamin B5

Pantothenic acid, also called vitamin B5 (a B vitamin), is a water-soluble vitamin. Pantothenic acid is an essential nutrient. Animals require pantothenic acid to synthesize coenzyme-A (CoA), as well as to synthesize and metabolize proteins, carbohydrates, and fats. The anion is called pantothenate. 

Its name derives from the Greek pantothen, meaning "from everywhere", and small quantities of pantothenic acid are found in nearly every food, with high amounts in fortified whole-grain cereals, egg yolks, liver and dried mushrooms.

Vitamin B3

Niacin, also known as vitamin B3 and nicotinic acid. Depending on the definition used, one of the 20 to 80 essential human nutrients. Pharmaceutical and supplemental niacin are primarily used to treat hypercholesterolemia (high cholesterol) and pellagra (niacin deficiency). Insufficient niacin in the diet can cause nausea, skin and mouth lesions, anemia, headaches, and tiredness. The lack of niacin may also be observed in pandemic deficiency disease, which is caused by a lack of five crucial vitamins (niacin, vitamin C, thiamin, vitamin D, and vitamin A) and is usually found in areas of widespread poverty and malnutrition. Niacin is provided in the diet from a variety of whole and processed foods, with highest contents in fortified packaged foods and meat from various animal sources.

Vitamin B2

Riboflavin, also known as vitamin B2, is a vitamin found in food and used as a dietary supplement. As a supplement it is used to prevent and treat riboflavin deficiency and prevent migraines. It may be given by mouth or injection.

It is nearly always well tolerated. Normal doses are safe during pregnancy. Riboflavin is in the vitamin B group. It is required by the body for cellular respiration. Food sources include eggs, green vegetables, milk, and meat.

Riboflavin was discovered in 1920, isolated in 1933, and first made in 1935. It is on the World Health Organization's List of Essential Medicines, the most effective and safe medicines needed in a health system. Riboflavin is available as a generic medication and over the counter.

Vitamin B1

Vitamin B1, also called thiamine or thiamin, is one of 8 B vitamins. All B vitamins help the body convert food (carbohydrates) into fuel (glucose), which the body uses to produce energy. These B vitamins, often referred to as B-complex vitamins, also help the body metabolize fats and protein. B-complex vitamins are needed for a healthy liver, skin, hair, and eyes. They also help the nervous system function properly and are needed for good brain function.

Vitamin A

Vitamin A is a group of unsaturated nutritional organic compounds that includes retinol, retinal, retinoic acid, and several provitamin A carotenoids (most notably beta-carotene). Vitamin A has multiple functions: it is important for growth and development, for the maintenance of the immune system and good vision. Vitamin A is needed by the retina of the eye in the form of retinal, which combines with protein opsin to form rhodopsin, the light-absorbing molecule necessary for both low-light (scotopic vision) and color vision. Vitamin A also functions in a very different role as retinoic acid (an irreversibly oxidized form of retinol), which is an important hormone-like growth factor for epithelial and other cells.

Vitamin A plays a role in a variety of functions throughout the body, such as:

  • Vision
  • Gene transcription
  • Immune function
  • Embryonic development and reproduction
  • Bone metabolism
  • Haematopoiesis
  • Skin and cellular health
  • Antioxidant activity
  • Teeth
  • Mucous membrane

Know your body!

To keep healthy, it is important to know about your body, and different things the body does to keep you feeling well.

Did you know…?

If you follow the advice in the next few pages, you will keep all these organs very happy, and they’ll help keep you healthy.

Healthy sounds boring never again

Gdynia activities in Primary Schools
How to prepare delicious but healthy snack lunch at school?
Now children from primary school know what to bring in lunch boxes to the school.

Carrot cake

Carrot cake by Paula Olska.


1 glass of wholegrain flour

1 tbl spoon of baking soda

1 tbl spoon of cinnamon

1 tbl spoon of cocoa

4 spoons of milled almonds

10 dates

3 apples

1 banana

1 carrot

1 spoon of raisins or cranberries

2 eggs

Apples, dates and banana cut into small cubes and carrot just grate. Pour to the bowl all dry ingredients, add almonds, fruits and mix them together. At the end beat the well stired eggs and mix again. Put cake to the baking mold lined with baking paper and bake around 40 minutes in the oven heated to 180' C. 

Good morning!

How to start a good and healthy day? Eat breakfast!
Breakfast is indeed a very important meal. A good breakfast fuels you up and gets you ready for the day.

In general, kids and teens who eat breakfast have more energy, do better in school, and eat healthier throughout the day. Without breakfast, people can get irritable, restless, and tired. So make time for breakfast — for you and your kids!

 10 Delicious Summer Breakfast Ideas:
1.  Oatmeal with fresh strawberries and kiwi fruit.

 2. Cottage cheese, avocado, tomatoes, fresh salad and whole grain bread.

 3.  Oatmeal, berries and banana.

4. Oatmeal with fresh strawberries and dried cranberries.

5.  Cottage cheese with fresh pesto, courgette, whole grain bread.

6. Oatmeal with apple, cinnamon and sunflower.
 7. Oatmeal with coconut milk, kiwi fruit and almonds.

8.  Egg, tomato, radish, avocado and whole grain bread.

9.  Omelette of eggs with vegetables.

10.  Egg, tomato, cucumber, onion and whole grain bread.

Yoghurt mousse with blueberries

Two recipes that are great for a snack or a refreshing breakfast - energetic and balanced.

Yoghurt mousse with blueberries

Ingredients for 2 portions:
·         170 g of Greek yogurt (0% fats)
·         2 frozen organic egg whites*
·         3 drops of lemon juice
·         2 g of stevia **
·         Fresh blueberries washed and dried (as required)
·         Natural oatmeal (as required)
* previously frozen egg whites
** can be substituted with 1 tablespoon of powdered unrefined sugar

Melt the frozen egg whites in a small pan, stirring frequently to avoid them cooking. Once they have defrosted place them in a bowl and mount the egg whites with the lemon juice.  In a separate dish whip the yogurt with stevia (or the unrefined sugar, whichever you prefer), add the egg whites with a spatula. Transfer the mixture into a disposable pastry bag. 

Make up the dessert by alternating the layers of fruit and flakes with the yoghurt mousse. Level the surface and garnish with blueberries and other flakes. Level the top layer and decorate with blueberries and oatmeal. Put in the fridge for at least 3 hours. To be served chilled.

Guideline Daily Amount part 3

Last series of information boards about healthy food for children.

Meet the dairy products and calcium.

How to drink water.

Here are simple but very useful rules of drinking water properly. 

1. Drink water by sitting down.

If you are drinking anything while standing it goes straight into the lower esophagus. Esophagus is being closed at the two ends by two rings, those rings are known as sphincters. When you drink water while standing it hits the lower ring i.e. lower sphincter, this constant process causes expansion of lower ring which is not good for the digestion process.

2. Drink water slowly sip by sip.
Drinking water continuously doesn’t allow the proper amount of oxygen to mix with water and we don’t get adequate amount of oxygen.

3. Consume water throughout the day, sip by sip after adequate intervals.
If we drink more water at a time, our body is not able to absorb the whole amount of water and most of it will run out through excretion.

4. Don’t drink very cold water.
Drinking very cold water affects the digestion system. Our body requires internal stomach heat for proper digestion. The cold water affects the stomach heat, which is digesting the food, therefore room temperature water is always advised by the experts. Warm water is always beneficial for our body as it helps in digestion and warm water is less affected by the germs.

5. Don’t consume water after meal.
It is advised by the dieticians that we should not consume water after our meal for at least two hours. Again the reason is same, the body needs the stomach heat for digestion. If we drink the water immediately after the meal, it decreases the stomach heat and causes indigestion problem. It is advised that you can take a sip or two while having a meal, Because it helps the body acids to easily dissolve the food intake. Always consider your stomach divided into three parts, the half part of the stomach to be filled with the food i.e. our meal, second quarter should be filled with water and the remaining quarter of the stomach should be empty.

6. Always keep a proper supply of water to your body.
If you are allowing your body to be thirsty then it is not good for health, As we all know that thirst is the natural indication of dehydration process, never allow your body to feel so thirsty.

How much of water you should drink in a day?
Consumption of water by an individual mainly depends on his body weight and the climatic conditions in which he lives. We should deliver 30 ml of water per 1 kg of body weigth. Considering an average individual whose weight is around 60 to 70 kg, should drink about 8 to 10 glasses.
Drinking water continuously doesn’t allow the proper amount of oxygen to mix with water and we don’t get adequate amount of oxygen.


Guideline Daily Amount part 2

Do you know how much does your child need? If you are not sure this article is definitely for you!

See another series of information boards about healthy food for children.

Guideline Daily Amount

Take a moment to learn how much does your child need. It is really important in leading a healthy lifestyle. Make use of this materials in, not only deliberable purchasing decisions, but also in preparing meals for your kid.

You can always choose better!

Your choice can be a better choice. Remember that healthy lifestyle has an influence not only on your body but also on your brain! You can print this picture and stick it to your fridge or use like a bookmark.
Enjoy your healthy meal!

Can sweets be healthy?

Eat or not to eat sweets - that is the question. Everyone knows that we should avoid bought sweets because they often contain loads of sugar, artificial agents, trans fatty acids and many other unhealthy ingredients. But what can we do if we really need sweet snack? We can make it by ourselves and it will taste delicious!


Banana oat cookies


1 cup of oatmeals

2 large bananas

handful of raisins

1/4 glass of coconut shreds

Blend oats with bananas. Add raisins soaked before in warm water and coconut shreds. Using a tblspn form flat cookies on the baking paper and bake for 12 min in the oven heated to 180'C until they become golden. 
Caramelized puffed rice balls


150 g of puffed brown rice

3/4 glass of heated dates syrup

1/3 glass of almond/ chestnut/ sunflower seed butter

coconut shreds
Mix rice with dates syrup and butter. Form small balls and sprinkle them with coconut shreds. Let cool for at least 1h before serving.

So who said that sweets are unhealthy?!

New rules of nutrition!

Polish experts, after 7 years, have announced the new rules of nutrition, in line with the latest recommendations of the WHO, which will help people to live healthier and longer.

In new version of "Pyramid of healthy nutrition and physical activity" there are few surprises. 

Physical activity has been located at the base of pyramid. Experts recommend 30 - 45 minutes of physical activity every day. Sport should interact with a healthy diet and be an integral part of life.

The most important place among grocery products occupy fruits and vegetables. A daily portion of this group should be at least 400 grams and can be replaced with juices. 3/4 of the daily consumption should fall on vegetables and a 1/4 on fruits.

In third place in the new pyramid are grains, especially whole grains. They should be eaten during most of our meals.

Next place belongs to milk that should be drunk at least twice a day. Milk can be replaced with yogurt and kefir or partially by cheese.

In fifth place are the meat products, which should be only the addition to vegetables and grain products. The most recommended products in this group are fish and eggs, and the least red meat and cold cuts.

The least important are fats which should be limited in daily diet, especially animal fats.

There is no place, in nutrition pyramid, for sugar and sweets. These products should be definitely avoided. Healthy substitutes of sweets are fruits and nuts.

Source of information:
Let’s eat together – it really matters.

Have you ever wondered how important family meals are? There are a lot of studies which indicate that eating meals together positively affects families, especially children.

Hard to believe? Look below and get to know some of the arguments that stand for this thesis:

  • Common meals allow to build traditions and strengthen relations within the family. Thanks to them the need for acceptance and belonging, which is important for everyone, regardless of age, can be realized.
  • Family meals are the time when family can be really together. It is the best opportunity to show how important are all members of the family.
  • Family meals allow to pay more attention to food itself - eating more slowly triggers a feeling of fullness and has a positive effect on the digestive system.

  • Eating together allows not only to eat less, but first of all to eat healthier. Preparing meals for the whole family is associated with taking more care about the quality of food.

  • Common conversation during meals enrich the child’s vocabulary better than reading the bedtime stories.

  • Children, who often eat meals together with their families, are more likely to develop social skills.

  • Family meals have positive effect on mental health and wellbeing thanks to emotional ties.

So what do you think now? Will you eat the next meal with your family?

Healthy oatmeal
Oatmeal - one of the products that you need to have in your home. They are nutritious, provide soluble fiber which regulates intestinal function and stare upon for a long time. When you add to them fruits and nuts, they create the perfect breakfast. Oatmeal don't have to be boring! Try oatmeal pancakes that will satisfy not only you but also your child.


  • 1 egg
  • 6 tblspns of oatmeal
  • 1 banana
  • 1 handfuls of dried fruits (cranberries or raisins) 
  • olive oil

Beat the egg in a bowl, add mashed banana, oatmeal (you can add raw or boiled oatmeal) and dried fruits. Mix everything together. Heat the pan, pour olive oil and fry the small pancakes on both sides until golden brown color.

Enjoy your breakfast:)

Don't give up on Winter!

Winter with cold weather fronts, changes in atmospheric pressure and low temperature, is a time of increased illness and colds. The weather definitely affects our well-being and health. When it starts to be colder our physical activity decreases and thereby it increases apathy and loss of immunity. Don't give up the weather! Be active every single day! You don't have to do professional sport - you can just walk, but do it minimum 30 minutes a day.

To sustain your immunity eat a lot of vegetables and fruits which are rich in vitamins, minerals and dietary fiber. You should eat daily 5 portions of these products.

These simple rules will help you to keep health through all year:)

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