Best Protein foods are salmon, tuna, mackerel, herrings, tofu, eggs, seaweeds, brazil nuts, walnuts, linseeds, pumpkin seeds, sesame seeds, sunflower seeds. Sprouted grains and seeds, haricot beans, lima beans, chickpeas, soya beans and lentils.
Okay protein foods are black beans, kidney beans, dried or split peas, chicken, almonds, turkey, nut butters, game, venison, cottage cheese and yogurt.
Avoid all dairy products including cheese and milk, beef, lamb, veal.
Fruit and Vegetables
Fresh fruits and vegetables are an essential part of your diet, providing you with vitamins, minerals, fibre and carbohydrates. Most of the vitamin and mineral content of fruits and vegetables lie just below the surface, so scrub rather than peeling them.
Vegetables should be lightly steamed so that they are still firm. When you boil vegetables until they are soft, most of the nutritional value is lost.
The recommended daily consumption of fruit and vegetables is 5 portions per adult. Eating lots of raw or steamed vegetables and fruits will help to boost your immune system and help combat damage caused by free radicals. If you seem to catch every cold that's going round, then it is likely that you are not eating enough fruit and vegetables, as your immune system is low.
It is important to eat a wide range of vegetables, as they each contain vitamins and minerals which your body needs. Eat locally grown vegetables and fruits in their season. If possible grow your own, there is nothing like home grown produce for taste and high nutritional value.
Best Fruits and vegetables are broccoli, cauliflower, brussel sprouts, mushrooms, turnips, carrots, asparagus, artichokes, spinach, avocados, apples, pears, pineapples, strawberries, raspberries, blackberries, cherries.
Okay Fruits and vegetables are potatoes, corn, squashes, beetroot, peppers, yam, watercress, lettuce, peaches, apricots, mangoes, papayas, bananas.
Tomatoes, green peas, courgettes, cucumbers, prunes, dried fruits, grapes, figs.
The information on the following pages will show you the importance of vitamins and minerals and the role they play in maintaining good health. Take a look and you will see why it’s so important to get a wide range of different foods in your diet.
Vitamins and Minerals
Vitamins and minerals play a very important role in maintaining good health. A diet which is deficient in fruits and vegetables will affect how well your body can function and your overall health.
Minerals
Boron (No RDA) Helps with Vitamin D activity, bone strengthening, helps prevent osteoporosis and arthritis.
Deficiency may be associated with post-menopausal bone loss.
Found in: root vegetables, alfalfa, cabbage, peas, fruits and vegetables generally.
Calcium For strong teeth and healthy bones, neutralises acid in the body, helps to maintain regular heart beat rhythm as it’s needed for muscle contraction. Works closely with Magnesium and Vitamin D.
Deficiency can cause muscle cramps, arthritis, rickets, bone loss.
Found in: Sesame seeds, kelp, tofu, almonds, figs, sunflower seeds, sardines, green leafy vegetables, cheese, milk, yoghurt.
Chromium Essential for proper utilisation of carbohydrates and stabilizes blood sugar. This is an important mineral for anyone struggling to control their blood sugar level.
Deficiency can cause mental confusion, irritability, depression, learning difficulties.
Found in: Meat, kidney, liver, milk, oysters, clams, yeast, egg yolk, wheatgerm, cheese, molasses.
Cobalt Helps with Vitamin B12 production, red blood cell formation, enzyme activation.
Deficiency very rare, can be linked with anaemia, weakness, numbness, balance.
Found in: Vegetable greens, cabbage, figs, shellfish, offals, buckwheat.
Copper Helps formation of red blood cells, part of many enzymes, essential for the utilisation of Vitamin C.
Deficiencies include general weakness, prominent veins, diarrhoea.
Found in: Shellfish, liver, bakers yeast, crab, oats, wholemeal bread, lentils, olives, nuts, raisins.
Iodine Regulates energy and metabolism, promotes growth, helps with dieting by burning excess fat.
Deficiency leads to dry skin and hair, loss of mental and physical vigour, goitre.
Found in: Seafood, kelp, seaweed, potatoes, carrots, onions, garlic, berries.
Iron Essential for making red blood cells, necessary for energy and vitality, promotes resistance to disease.
Deficiency can lead to poor vision, tiredness, anaemia, indigestion, tingling in fingers and toes.
Found in: Spirulina, red meat, molasses, seafood, dried yeast, wholemeal bread, spinach, liver, kidney, eggs, dried apricots, dried figs.
Magnesium Necessary as an anti-stress mineral, keeps the circulatory system healthy, brings relief from indigestion. Helps muscles to relax, so counterbalancing calcium.
Deficiency can result in insomnia, nervousness, tremors, depression, high fever.
Found in: Nuts, bakers yeast, brown rice, wholemeal bread and pasta, soya beans, green vegetables, prawns.
Manganese Necessary for skeletal development, enzyme activator, improves memory, reduces nervous irritability.
Deficiency can lead to convulsions, blindness and deafness in infants, diabetes.
Found in: Wheatgerm, hazelnuts, wholemeal bread, coconut, almonds, rye bread, brown rice, chestnuts, pineapple.
Molybdenum Aids with mobilisation of iron from liver reserves, helps prevent tooth decay and impotence.
Deficiency can result in premature ageing, irregular heartbeat, irritability.
Found in: Buckwheat, pulses, eggs, whole wheat pasta and bread, wheatgerm, liver, soya beans, lentils, rye.
Phosphorus Component of bones and teeth, important for energy storage and transfer, muscle and nerve activity.
Deficiency can lead to rickets and poorgrowth.
Found in: Milk, eggs, meat, fish, poultry, legumes, nuts, whole grains.
Potassium Works to control activity of heart muscles, nervous systems and kidney, keeps tissues in good tone.
Deficiency can result in poor reflexes, constipation, liver disorders.
Found in: Wheat bran, dried fruit, nuts, muesli, vegetables, soya beans, bananas potatoes, red peppers.
Selenium Helps to maintain a healthy liver, antioxidant, helps keep youthful elasticity in tissues.
Deficiency can result in hair loss, low resistance to disease, premature stamina loss.
Found in: Prawns, wholemeal bread, cod, crab, cheddar cheese, beef, carrots, turnip, milk, fish.
Silicon Small but vital part of all connective tissues, bones, blood vessels and cartilage, helps strengthen skin, hair and nails.
Deficiency can lead to weakened or rough skin tissue.
Found in: Root vegetables, brown rice, some mineral waters.
Sodium Maintains normal fluid levels in cells, maintains health of the nervous, muscular, blood and lymph systems. Often excessive intake in diets.
Deficiency very rare, can cause nausea, loss of appetite, intestinal gas.
Found in: table salt, yeast extract, bacon, salami, tinned ham, smoked ham, stilton, salty foods.
Sulphur Helps create healthy, supple skin, assists the liver, tones up the whole system, helps fight bacterial infections.
Deficiency (rare) can cause sluggishness and fatigue.
Found in: Shellfish, beef, eggs, chicken, port, dried peaches, pulses, peas, fish, cabbage, dried beans.
Zinc Aids in healing process, bone growth, sexual development, blood sugar levels.
Deficiency can result in diabetes, loss of taste and appetite, stretch marks.
Found in: Bakers yeast, liver, nuts, seafood (esp. oysters) cheese, beef, lentils, wholemeal bread and grains, eggs.