Your Nutrition (Week 32)


Some foods that we take for granted are in actual fact quite handy. One such example is potatoes, which are underrated but are actually very nutritious. Try and include them in your diet. A potato contains about 3mg (1oz) of protein, together with calcium, iron, thiamin, riboflavin and niacin plus seven times as much Vitamin C as an apple. To cut back on calories, don't fry them. Instead cook them with their jackets by baking or boiling them whole. If you peel them first before cooking, much of the fiber, protein and vitamins will be lost. Milk is another useful food; it is easy to consume and is packed with protein, calcium together with Vitamins A & D. Low fat or skimmed is preferred over full cream. Some of you may not like the taste of milk so use it on cereals, custards or eat cheese or yoghurt. If you are allergic to milk, ensure you find the right substitutes to provide your body with the nutrients such as calcium which your body needs. Your daily needs will be met through your diet alone if you include the following foods on a daily basis: milk or yoghurt, eggs, fish, lean meat, whole grain foods (brown bread, rice or pasta) fresh fruits and vegetables, salads, fruit juices, nuts and dried fruits. Calcium can be found in leafy vegetables, dried peas, beans, lentils, and nuts. Calcium supplements help too especially if you are allergic to dairy products; if taken in the compound form you would need 1200mg daily.