many foods that can satisfy more than one needs for nutrition, so grouping of these food choices can overlap. For example, the same three glasses of milk will give you three parts calcium to one part protein.
Protein foods.
Every day, eat four meals of these, or a combination of the equivalent of four parts. One part consists of between 18 to 25gram protein and meets these demands should take 75 to 100 grams per day.
* 3 cups milk measuring 300 grams of skim or low-fat milk
* ¾ cangki low-fat cheese
* 160 grams of lean beef or lamb
* 120 grams of liver (not too often)
* 200 or 240 grams of vegetable protein know
* 1 serving of complete protein combinations dai
High-protein snack
* Nuts and seeds
* Baked snacks of whole grains
* Snacks of roasted soy
* Yogurt
* Cheese hard
* Poached eggs until cooked
* Seeds of wheat
Foods that contain vitamin C
Eat at least two meals or a combination of vitamin C equivalent per day. Your body can not menyimoan this vitamin so do not ever neglect
* ½ grapefruit (a type of orange)
* ½ cup grapefruit juice
* 2 oranges
* 2 tablespoons orange juice concentrate
* 1 / 2 medium mango
* ½ cup chopped papaya
* ¼ small watermelon
* ½ cup strawberries
* 1 large tomato ½
* ¾ cup vegetable juice
* ½ large red or green chili
* 2 / 3 cup cooked broccoli
* ¾ cup of kale or spinach
* 3 cups raw spinach
Foods rich in calcium
Eat four parts of the following foods every day. Or equivalent combination of four parts. You need 1280 to 1300 mg of calcium every day. Each section contains 300 mg of calcium.
* 240 grams of skim or low-fat milk
* ½ cup evaporated skim milk that has been or low-fat milk
* 60 grams of cheddar cheese or American cheese
* 50 grams of swiss cheese
* 1 cup low-fat yogurt or nonfat
* 1 / 3 cup nonfat powdered milk
* 240 grams of milk that have added calcium
* 240 grams of orange juice that has added calcium
* 160 grams of canned salmon with bones that have been
* 120 grams of canned sardines with bones
* 140 grams of mackerel fish that have been canned with bones
* 2 to 3 tablespoons sesame seeds powder
Soy milk and soy proteins
* 1 ½ cups of leafy greens (kale or spinach) cooked
* 1 ½ cups of mustard or turnip greens
* 1 ¾ cups of broccoli
* 2 ½ tablespoons sugar syrup / drops
* 2 corn
* 3 cups cooked beans
Calcium-rich snack
* Nuts almonds
* Peanuts
* Dried fruits
* Snacks made from roasted sesame seeds, soy flour
Green and yellow vegetables and yellow fruits
You need three or more bagiann per day, and one of them must be raw. Try to pick some yellow and some green in a day.
* Watermelon approximately 10-15 cm long
* 2 pieces of fresh apricots or dried
* ½ medium mango
* 1 large yellow peaches
* 1 cup chopped papaya
* ½ medium-sized persimmon fruit
* 1 tablespoon canned pumpkin that is not sweetened
* ¾ cup cooked broccoli or turnip greens
* 1 ½ cups of leafy greens (kale / spinach) cooked
* 8-10 large green leaf lettuce
* ½ cup spinach ¼ cup raw or cooked spinach
* 1 / 4 cup cooked squash
* ¼ small sweet potatoes
Fruits and other vegetables
Eat at least two of the fruit / vegetable below every day
* 1 apple ½ cup apple sauce that contains no sweeteners
* 6 to 7 asparagus spears
* 1 small banana
* 1 cup bean sprouts
* ¾ cup green beans
* 2 / 3 cups blueberries
* 2 / 3 cups small cauliflower
* 2 / 3 cup fresh cherries
* 2 / 3 cups of fresh grapes
* 1 cup fresh mushrooms
* 1 piece of white peach
* ½ cup parsley
* 1 medium pear
* 1 slice of fresh pineapple or canned pineapple that does not contain sweeteners
* 1 medium potato
Grains and legumes
Eat four or five even more of these foods each day
* 1 slice of bread made from grains that are still intact (wheat, rye, soy bread, etc.)
* ½ cup brown rice
* ½ cup of cereal made from whole grains and still must be cooked
* 40 grams of ready to eat cereals made from whole grains
* 2 tablespoons wheatgerm
* ½ cup soy or pasta (noodles, macaroni, etc.) high-protein cooked
* 5x5x2.5 cm Cornbread
* 1 corn
Foods rich in iron
A small amount of iron found in fruits, vegetables, grains and meat that you eat every day. But in addition to extra iron pills, try to eat some foods that contain lots of iron below every day
* Beef
* Duck meat
* Liver and other organs (not too often)
* Oyster shells (cooked, not eaten raw)
* Sardines
* Green leaves (kale, spinach) radish
* Pumpkin Water
* Pumpkin yellow
* Potatoes with the skin
* Spinach
* Seaweed
* Legumes such as peas, kidney beans, lima beans
* Soybeans damn soy products
* Sugar syrup / drops
* Dry Fruits
High fat foods
Get the full four or eight times a half, or eight times a half or a combination, in a day if you weight around 125 pounds (56 kg). Do not exceed this limit, unless you are gaining weight too slowly, also do not reduce this number unless you are gaining weight too fast. In general, do not eat more than two parts of the fat that comes from pure fat such as butter or butter oil.
* 40 grams of cheese (swiss cheese, cheddar, provolone)
* 60 grams of milk mozzarella
* 2 tablespoons grated parmesan cheese
* 1 ½ tablespoon low-fat cream
* 1 tablespoon full-fat cream
* 2 tablespoons cream is beaten until frothy