Nutrition Facts

Proteins

  • Nutrient dense food filled with Vitamins B1, B2, B6, and B12

  • Filled with choline which is critical for brain development

  • Builds muscle, strengthens bones, and promotes heart health

Chicken

Fish

Pork

  • Contains Vitamin B12 and has a high protein content

Turkey

  • Excellent plant protein source!

  • Provides you with high levels of calcium, manganese, iron and vitamin B5,

    which is needed to break down carbs and fat for energy.

Tofu

Root Vegetables

Carrots, potatoes, beets, turnips, onions, garlic, radishes, parsnips, sweet potatoes, celery, jicama, rutabagas, daikon radish, yam, parsley.

Examples of Root Vegetables:

Root vegetables are high in fiber. Some benefits of a high fiber diet include:

  • Normalizes bowel movements

  • Helps maintain bowel health

  • Lowers cholesterol levels

  • Helps control blood sugar levels

  • Aids in achieving healthy weight

Leafy Greens

Kale

Fruits

  • Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.

  • They are a great source of vitamin C, potassium, folate, and vitamin K.

    • Vitamin C: Essential nutrient and antioxidant. One medium-sized tomato can provide about 28% of the Reference Daily Intake (RDI).

    • Potassium: Beneficial for blood pressure control and heart disease prevention.

    • Vitamin K1: Important for blood clotting and bone health

    • Folate (vitamin B9): Important for normal tissue growth and cell function. It’s particularly important for pregnant women.

Tomatoes

Grains

  • Contains lots of fiber which helps you feel full for longer and lowers cholesterol

  • Filled with phenolics which are antioxidants that will help erase free radicals in your body

  • Rich in Vitamin B1 and B6

Rice

Legumes

Lentils

  • Contains lots of fiber which helps you feel full for longer and lowers cholesterol.

  • Contains protein which supports your body with bones, muscle, and skin strength.

  • Also contains folate (Vitamin B9) and antioxidants.

Moong