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