Is Maintaining a Nutritionally Beneficial Diet More Costly Than Traditional Eating?

1. What constitutes the typical Polish diet?

2. The most frequently committed food errors by Poles

3. Fundamentals of healthful nutrition

4. Price examination in shops

5. Cost analysis in food establishments

6. Does the prospect exist to diminish expenditures related to healthy nutrition?

7. Base on seasonal products

8. Forecasting future purchases for time and financial savings

9. Leverage the freezer compartment

10. Craft your own small garden

11. Compendium

1. What constitutes the typical Polish diet?

Polish cuisine is not renowned for its recipes for healthy meals. Its main components are fatty, fried meats, ample potatoes, roasted cabbage, and heavy sauces. Traditional regional dishes such as pierogi, flake, or jelly deviate substantially from recommended healthy diet standards. The majority of Poles still adhere to the traditional style of nourishment, and the combination of excessive fat content and lack of physical activity contributes to the increase in the number of individuals suffering from obesity.

2. The most frequently committed food errors by Poles

Excessive consumption of sugar - according to CBOS studies, every fourth Pole regularly consumes sweets and cakes, and every tenth uses sweetened drinks such as Coca-Cola or oranges. The data from 2019 showed that monthly sugar consumption was 0.94 kg per person (D. Wolańsko-Buzalska, ncez. pzh. gov. pl/). This is almost the entire package! Excessive salt intake - currently, salt is added to most ready-to-eat products available in Polish stores. The standard for salt intake is up to 5 g per day (flat teaspoon). According to an analysis by the Institute of Food and Nutrition, the daily salt intake in Poland is an average of 11.5 g per person (D. Wolańska-Buzalska, ncez. pzh. gov. pl/). This is a value twice as high as recommended. Excessive salt in the diet can lead to diseases of the circulatory system or kidney stones. Excessive intake of fat and meat - in the Polish diet, animal fats dominate, the intake of which should be limited. Frying in deep oil and consuming large amounts of red meat is the norm in Polish households. Excessive saturated fats in the diet are not healthy, especially for the heart and blood vessels. Inadequate intake of vitamins and minerals - the most common deficient nutrients in Poland are vitamin D, calcium, iron, and folic acid. Insufficient intake of milk and dairy products, fresh vegetables and fruits, and dietary fiber determines health problems. In addition, most Poles forget to supplement vitamin D, and sun exposure is inadequate.

3. Fundamentals of healthful nutrition

A correct diet is the foundation for maintaining health and well-being. Vegetables and fruits should form the basis of every meal due to their content of vitamins, minerals, and fiber. Healthy nutrition involves making the appropriate food choices based on the consumer's awareness of the role and application of all dietary components. The fundamental principles of healthful eating, established by the WHO, include: – regular consumption of meals every 3–4 hours, recommended number of meals per day is 4–5; – frequent consumption of vegetables and fruits, with a ratio of ¾ vegetables and ¼ fruits; – consumption of cereal products, preferably whole grain; – consumption of at least 2 glasses of dairy products (milk, yogurt, cheese), which are a source of calcium and vitamins; – limitation of red meat consumption and replacement with fish, poultry or legumes; – replacement of animal fats with vegetable oils; – limitation of sugar and sweets consumption; – limitation of salt consumption to 5 g/day, replacement with herbs and spices; – adequate fluid intake, at least 1.5 l/day; – limitation of alcohol consumption (M. Jarosz, ncez.pzh.gov.pl).

4. Price examination in shops

The most efficient and reliable method of comparing the costs of conventional and healthy diets involves reviewing the prices of food products. The following table presents the prices of popular food products from specific groups. The analysis is based on food prices in the most frequently visited supermarkets. Products from the medium price range. Price differences are typically due to product quality. Ready-to-eat products, such as instant soups, are mass-produced using food additives, hence their price is significantly lower than that of a freshly made salad bowl from natural ingredients. Furthermore, healthy food is often imported from other countries (e.g. nuts or olive oil), leading to additional costs such as transportation.

5. Cost analysis in food establishments

The costs of meals play a crucial role in customer behavior. Fast-food restaurants have long been very popular because they offer large portions at relatively low prices. Unfortunately, this trend does not positively influence food choices. Eating is not only about food intake, but also about traditions and customs. Meetings with friends or family often take place in food establishments. It is therefore worth considering the costs of fast-food dishes and healthier meals. A standard set consisting of a burger, fries, and a drink in popular chains costs less than 25 PLN, but in good establishments, you have to pay around 40–50 PLN for such a set. In this case, the cost is directly related to the quality of the dish. Another example are the costs of soups. In most establishments, the most popular soup is a clear broth – in 90 percent of cases, its cost is significantly lower than, for example, a creamy vegetable soup. The difference can also be noticed in the case of pizza. Establishments that serve it on thick dough with fatty cheese types and additives usually show lower costs than places that prepare pizza on thin, delicate dough with mozzarella. This is related, among other things, to ensuring the highest product quality, which often has to be imported from Italy.

6. Does the prospect exist to diminish expenditures related to healthy nutrition?

As one can notice, the prices of healthier food products in shops and eateries are typically somewhat higher, but this is not a final decision. To consume healthier food on a limited budget, it is advisable to apply several beneficial suggestions.

7. Base on seasonal products

Align your meals with the seasons. Vegetables and fruits are considerably cheaper during their season, so instead of buying strawberries in the winter, it's better to choose oranges or peaches, and prepare pumpkin cream instead of tomatoes in the fall.

8. Forecasting future purchases for time and financial savings

Forecasting future purchases aids in saving time and money.

9. Leverage the freezer compartment

There is a misconception that freezing fruits or vegetables makes them less nutritious. However, the freezing process does not significantly impact the content of vitamins and nutrients in food. If you have an excess of raspberries during the summer season, you can freeze them and store them for the winter.

10. Craft your own small garden

If this is feasible, attempt to cultivate the maximum number of plants independently. A few pots with green herbs will ensure you have ongoing access to healthy additional seasoning. If you have a larger area at your disposal, plant a few vegetables or fruits in your garden - this will ensure you always have a fresh product nearby.

11. Compendium

Is a healthy diet genuinely more costly than a traditional diet? It depends on the assessment. Based solely on price, this can be confirmed, however, the quality and nutritional value of food should also be taken into account. Health constitutes one of the most crucial elements of our lives and requires attention, and a healthy diet is one of the steps to success.