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Oatmeal Nuts:Especially walnuts and
almonds
Cold water fish:tuna, salmon, mackerel,
haddock
Yogurt
Leafy greens Beans
Whole grains:cereals, bread or crackers
Red/orange vegetables
Berries Sweet Potatoes.
Eat well Live Well
“To eat is a necessity, but to eat intelligently is an art.” LaRouche foucauld
Nuts:CHO, Fiber, protein,
calcium, phosphorus, potassium,
omega-3’s, monounsaturated fats, magnesium,
selenium
Oatmeal:CHO, fiber, protein,
B vitamins, zinc
Fish:Omega-3’s, protein,
biotin, selenium
Yogurt:calcium, Vit D, Protein,
probiotics
Greens: B Vitamin, including folate, antioxidants, Vit K, fiber,
iron, Vit A, calcium, phosphorus, magnesium,
chromium, potassium
Beans:Protein, CHO, fiber, iron,
phosphorus, potassium, zinc, magnesium
Grains:Fiber, B vitamins (especially folate)
Red/Orange Vegetables:
Vit C, E, A, potassium, fiber, B6,
folate, alpha/beta carotene
Berries:Vit A, C, E, fiber,
manganese, potassium
Sweet Potatoes:
Vit A, Potassium, fiber, niacin,
manganese, copper, phosphorus
Walnuts Almonds
Recommended Serving Size:
¼ cup about 18Compare it to
2 C batteries
Recommended Serving Size:
12 walnut halvesCompare it to
4 C batteries
Oatmeal Yogurt
Recommended Serving Size:
½ Cup Compare it to a racquetball
Recommended Serving Size:
1 cup Compare it to a baseball
Tuna Salmon Mackerel
Haddock
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
Recommended Serving
Size:
1 cup Compare it to a light bulb
Recommended Serving Size:Bread- 1 slice
Pastas/Cereals- 1 cup
Bread- CD Case
Pasta- BaseballMake sure the first ingredient listed is WHOLE GRAIN
Berries Beans
Recommended Serving Size:
½ cup Compare it to a racquetball
Recommended Serving Size:
½ cup Compare it to a racquetball
Recommended
Serving Size:
1 large potato
Compare it to the thickness of a
sponge
Carrots Tomatoes
Recommended Serving Size:
½ cup Compare it to a racquetball
Recommended Serving Size:5 baby carrots
5 AA Batteries