- Oranges. Great tasting and rich in vitamin C, folic acid,
and fibre. Navel variety is highest in Vita-C.
- Whole-Grain Bread. It’s higher in fibre and about a dozen
vitamins and minerals than enriched white bread or "wheat" bread.
- Cantaloupe. A quarter of a delicious melon supplies as much
vitamin A and C as most people need in an entire day. Melons are best
eaten alone.
- Broccoli. Lots of vitamin C, carotenoids, and folic acid.
- Sweet Potatoes. A nutritional All-Star – one of the best
vegetables you can eat. They’re loaded with vitamin A, carotenoids,
vitamin C, potassium and fibre. Mix in unsweetened applesauce or crushed
pineapple for extra moisture and sweetness.
- Skim or 1% Milk (but not 2%) Excellent source of vitamins
and protein, with little or no artery-clogging fat and cholesterol.
Contrary to popular myth, dairy products are not a reliable source
of calcium for humans.
- Beans. Inexpensive, low in fat, and rich in protein, iron,
folic acid, and fibre. Choose garbanzo, pinto, black, navy, kidney,
or lentils. Eat them as a side dish or snack, in a tortilla with salsa,
or in a soup.
- Watermelon. Excellent source of vitamin C and carotenoids – and
it tastes great! Perfect for a snack, dessert, or picnics.
- Salmon or other fish. The omega-3 fats in fish, especially
fatty fish like salmon, sardines, and rainbow trout, can reduce the
risk of sudden-death heart attacks.
- Spinach or Kale. Loaded with vitamin C, carotenoids, calcium,
and fibre. Kale is 40% protein by volume.
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