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Contents

HEALTHY EATING & FOODS

                       

Recommended Foods

PROTEIN

Tofu & Rice

Beans/Pulses & Wholegrains

e.g. (beans on toast)

Soya milk & Cereals

Tahini & pulse (e.g. Hummous)

Beansprouts & Wholegrains, Potatoes

Vit A

Plenty in Healthy Diet

Best Absorbed Cooked

Carrots, Spinach

Green Leafy, Vegetables

Watercress, Peppers

Yellow Vegetables

Dried Apricots

Vit B,   B12,   C

Water soluble, best steamed or eat raw

Green Leafy Vegetables

Wheatgerm, Brewer's Yeast, Wholegrains

Beansprouts, Bananas, Avocados, Peanuts, Mushrooms, currants

Sosmix, Yeast Extract

(B12) Many Fortified Products: e.g. Soya Milk

Breakfast Cereals, Margarine, Soya, Mince Seaweed, Yeast Extract

VIT  C

Green Leafy Vegetables

Broccoli, Cabbage, Green Peppers, Parsley, Potatoes

Frozen Peas, Oranges, Blackcurrants

VIT  D

Sunlight on the Skin

Fortified Cereals

Margarine

VIT  E

Vegetable Oils

Wheatgerm, Tahini

Nuts & Seeds, Avocados

VIT  F

Essential Fatty Acids

Linoleic & Liolenic

No problem in balanced diet use good quality

fresh oils & avoid hydrogenated fats...

Vegetable Oils

Especially Soya, Corn, Sunflower, Margarine

Avocados, Nuts, Olive Oil is the best overall oil high in mono-unsaturates

excellent for digestion &absorption...

VIT  K

Green Leafy Vegetables

Seaweeds, Kelp, Blackstrap, Molasses

Vegetable Oils

Recommended Minerals

IRON

Tofu, Beans & Pulses, Spinach, Cabbage

Wheatgerm, Wholegrains, Parsley, Prunes & Dates

Dried Apricots

Pumpkin Seeds

Blackstrap Molasses

NB: Best absorbed with Vitamin C

ZINC

Wholegrain Rice, Lentils

Pumpkin Seeds, Sesame Seeds

Almonds, Wheatgerm, Oats

IODINE

Green leafy Vegetables

Seaweeds

Kelp

MAGNESIUM

Green leafy Vegetables

Soya beans, Cashew Nuts, Almonds

Wholegrain, Broccoli

Wheatgerm, Bananas

Prunes

AVORINE/COPPER/COBALT/
CHROMIUM MANGANESE

Brewer's Yeast

Green leafy Vegetables

Bananas, Potatoes

Wholegrain, Almons

Legumes, Beans & Pulses

Seaweeds

CARBOHYDRATES

Avoid too much sugar!

Wholegrain (eg. Rice)

Wholemeal bread

Patatoes, Beans & Pulses

Cereals, Oats, Pasta

CALCIUM

Tofu, Tahini

Green Leafy Vegetables, Broccoli

Watercress, Parsley

Swede, almonds, Braziles Fig

Soya Milk

PHOSPHORUS/SULPHUR/POTASSIUM

Avoid too much salt!

Wholegrain, Wheatgerm

Pinto Beans, Chick Peas, Pumpkin seeds

Potatoes, Yeast extract, Many fruits & Vegetables

Nuts

FIBRE

VERY IMPORTANT FOR GOOD HEALTH!

Wholegrains, Nuts

Beans & Pulses

Wheatgerm & Oats

Lost of Fruits & Vegetables

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