Pls list foods that are healthy and high in fiber / iron / calcium. Much thanks!?!
i do not eat any source of chocoalate, cut back on bready sweets such as cakes, donuts, etc., stopped eating white rice, only eat wheat bread, eat lots of yogurt, love baked potatoes, eat green veggies, inlcuding salads daily, and drink lots and lots of h20 daily. i also take cetrum vitamins 1/per. any other suggestions for eating FIBER, IRON, AND CALCIUM???? pls advise....
Answers: as i'm maturing, i TRY to eat what's right for my body!!!!
i do not eat any source of chocoalate, cut back on bready sweets such as cakes, donuts, etc., stopped eating white rice, only eat wheat bread, eat lots of yogurt, love baked potatoes, eat green veggies, inlcuding salads daily, and drink lots and lots of h20 daily. i also take cetrum vitamins 1/per. any other suggestions for eating FIBER, IRON, AND CALCIUM???? pls advise....
My two favourite cereals are Fibre One Honey Clusters and Special K Protein Plus - both are VERY healthy and VERY tasty!
Collard greens and spinach are two more "musts" in a healthy diet. Just watch how you prepare them.
I see you like yogurt - be sure to select fat-free, sugar-free varieties. As an alternative, make you own sugar-free, fat-free pudding using skim milk.
Salads can be great - avoid toppings like cheese, bacon, croutons, and full-fat dressings.
Like burgers? Trade them for veggie burgers (the soy-based kind - M&M Meats makes a fabulous one - not the one with visible corn, etc.) which taste just like a regular burger. Top with fat-free cheese (like Black Diamond Fat Free Cheddar) etc. and serve on a whole wheat or multi-grain bun.
Best of luck in your lifestyle change!!
High in fiber:
vegetables, fruit, whole grains (including oatmeal, barley, brown rice, bulgur), nuts, beans, potatoes (with their skin)
Iron:
eggs (but the yolk only, sorry)
meat and fish (including shellfish, esp. shrimp)
dried fruits such as raisins, figs, dates, prunes, and apricots
organ meat (blah)
spinach
cook in a cast iron pan
calcium:
dairy products
certain vegetables..like broccoli, kale, spinach, bok choy
tofu
almonds
sesame seeds
sardines and salmon.
The following foods are all good sources of dietary fibre…
Wholemeal, granary and softgrain varieties of bread
Jacket potatoes, new potatoes in their skins and baked potato skins
Wholegrain breakfast cereals, eg. Weetabix, branflakes, unsweetened muesli, Shreddies and porridge oats
Wholemeal pasta and brown rice
Beans, lentils and peas
Fresh and dried fruits – particularly if the skins are eaten
Vegetables – particularly if the skins are eaten
Nuts and seeds
Wholemeal flour
Food amount mg
Soybeans, cooked 1 cup 8.8
Blackstrap molasses 2 Tbsp 7.2
Lentils, cooked 1 cup 6.6
Spinach, cooked 1 cup 6.4
Quinoa, cooked 1 cup 6.3
Tofu 4 ounces 6.0
Bagel, enriched 3 ounces 5.2
Tempeh 1 cup 4.8
Lima beans, cooked 1 cup 4.4
Swiss chard, cooked 1 cup 4.0
Black beans, cooked 1 cup 3.6
Pinto beans, cooked 1 cup 3.5
Turnip greens, cooked 1 cup 3.2
Chickpeas, cooked 1 cup 3.2
Potato 1 large 3.2
Kidney beans, cooked 1 cup 3.0
Prune juice 8 ounces 3.0
Beet greens, cooked 1 cup 2.7
Tahini 2 Tbsp 2.7
Veggie hot dog 1 hot dog 2.7
Peas, cooked 1 cup 2.5
Black-eyed peas, cooked 1 cup 2.3
Cashews 1/4 cup 2.1
Brussels sprouts, cooked 1 cup 1.9
Bok choy, cooked 1 cup 1.8
Bulgur, cooked 1 cup 1.7
Raisins 1/2 cup 1.6
Almonds 1/4 cup 1.5
Apricots, dried 15 halves 1.4
Veggie burger, commercial 1 patty 1.4
Watermelon 1/8 medium 1.4
Soy yogurt 6 ounces 1.1
Tomato juice 8 ounces 1.0
Green beans, cooked 1 cup 1.2
Kale, cooked 1 cup 1.2
Sunflower seeds 1/4 cup 1.2
Broccoli, cooked 1 cup 1.1
Millet, cooked 1 cup 1.1
Sesame seeds 2 Tbsp 1.0
Calcium
This mineral is essential for strong bones and teeth. It also plays an active role in the body's immune system.
A lack of calcium in the diet is a contributing factor to osteoporosis, a condition that causes brittle bones in adults.
High levels of calcium are found in dairy products such as milk and yoghurt. On average 250ml (half a pint) of cows' milk or 150g yoghurt contains 300mg of calcium.
Some dairy products are high in fat, so you should meet your body's calcium needs by eating a diet containing a balance of dairy and non-dairy foods.
Non-dairy food sources of calcium include:
almonds, brazil nuts, hazelnuts
broccoli, curly kale, okra, spinach, watercress
dried apricot and figs
mackerel, oysters, pilchards, salmon, sardines
pulses, sesame seeds
tofu
calcium-enriched soya cheeses and milks.
The RDA for an adult is around 800mg.
Well first of all wheat bread is probably the greatest source of fiber than theres real fruit jam which has a lot of fiber as well. Mixing the two tastes really good and you get the perfect amount of fibre for the day. Then for irony i would sujjest cereals such as miniwheats. They give you alot of iron but theres also liver which is the number 1 source of iron. It taste grreat well depends the way you make it. Thne for calcium usually I eat all kinds of dairy products. But try not to exceed 5 dairy products per day its not good to have too much of a good thing. Well good luck i hope it workled for you like it worked for me!:)
Oatmeal, broccoli, yogurt