• Avocados
• Chard, collard greens, kale, mustard greens, spinach
• Bell peppers
• Brussels sprouts
• Mushrooms (crimini and shiitake)
• Potatoes (white or sweet)
• Cantaloupe, papaya, raspberries, strawberries
• Yogurt
• Eggs
• Seeds (flax, pumpkin, sesame, sunflower)
• Beans (garbanzo, kidney, navy, pinto)
• Lentils, peas
• Almonds, cashews, peanuts
• Barley, steel cut oats, quinoa, brown rice
• Salmon, halibut, cod, scallops, shrimp, tuna
• Lean beef, lamb, venison
• Chicken, turkey
• shirataki
• www.hungry-girl.com
• pomegranate
• red grapes
• grapefruit
• banana
• rice
• fish skin
• spinach
• beef liver and kidney
• beets
• almonds
• sardines tuna and anchovies
• chicken
• peanuts
• turkey
• beans
• prawns
• sweet potato
• whole meal pasta
• apple
• soy or protein, every second day
• multivitamins
• eat 5 small meals
• fiber supplement
• eat curry
• junk food once a week
• yakult
• no soda
• olive oil (1 to 2 tablespoons a day) do not heat this delicate oil to smoking point or it will be damaged and lose its benefits
• calcium tablets (2x 600mg), liver oil (2-3 tablets)(vitamin D), fish oil, magnesium (290mg), iron tablets.
• + do strength training (30 minutes a week)
• + papsmear
• Minerals in food tend to be robust no matter how you handle them, with one exception: You lose some available minerals if you use liquid for cooking and then discard it. Vitamins, though, are more likely to lose part of their punch before they reach the table. Most vulnerable to heat, light, and air are the water-soluble vitamins - that is, vitamin C and the B vitamins. For example:
  • Oxygen destroys vitamin C.
  • Ultraviolet light and fluorescent light damage riboflhttp://listography.com/kylie20812/health/health_food#avin.
  • When food is kept hot for more than two hours, it loses more than 10% of any available folic acid, vitamin C, and vitamin B6.
  • Cooling, storing, and reheating foods can leach away more than 30% of folic acid and vitamin C.
• 5 cups vegetables

2 cups non-fat dairy2 ounces meat17g fat4 ounces grain