Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt...
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![Page 1: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/1.jpg)
Oatmeal Nuts:Especially walnuts and
almonds
Cold water fish:tuna, salmon, mackerel,
haddock
Yogurt
Leafy greens Beans
Whole grains:cereals, bread or crackers
Red/orange vegetables
Berries Sweet Potatoes.
Eat well Live Well
“To eat is a necessity, but to eat intelligently is an art.” LaRouche foucauld
![Page 2: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/2.jpg)
Nuts:CHO, Fiber, protein,
calcium, phosphorus, potassium,
omega-3’s, monounsaturated fats, magnesium,
selenium
Oatmeal:CHO, fiber, protein,
B vitamins, zinc
Fish:Omega-3’s, protein,
biotin, selenium
Yogurt:calcium, Vit D, Protein,
probiotics
Greens: B Vitamin, including folate, antioxidants, Vit K, fiber,
iron, Vit A, calcium, phosphorus, magnesium,
chromium, potassium
![Page 3: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/3.jpg)
Beans:Protein, CHO, fiber, iron,
phosphorus, potassium, zinc, magnesium
Grains:Fiber, B vitamins (especially folate)
Red/Orange Vegetables:
Vit C, E, A, potassium, fiber, B6,
folate, alpha/beta carotene
Berries:Vit A, C, E, fiber,
manganese, potassium
Sweet Potatoes:
Vit A, Potassium, fiber, niacin,
manganese, copper, phosphorus
![Page 4: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/4.jpg)
Walnuts Almonds
Recommended Serving Size:
¼ cup about 18Compare it to
2 C batteries
Recommended Serving Size:
12 walnut halvesCompare it to
4 C batteries
![Page 5: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/5.jpg)
Oatmeal Yogurt
Recommended Serving Size:
½ Cup Compare it to a racquetball
Recommended Serving Size:
1 cup Compare it to a baseball
![Page 6: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/6.jpg)
Tuna Salmon Mackerel
Haddock
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
Recommended
Serving Size:
3-4 ounces (cooked)
½ c = 4 oz
![Page 7: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/7.jpg)
Recommended Serving
Size:
1 cup Compare it to a light bulb
![Page 8: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/8.jpg)
Recommended Serving Size:Bread- 1 slice
Pastas/Cereals- 1 cup
Bread- CD Case
Pasta- BaseballMake sure the first ingredient listed is WHOLE GRAIN
![Page 9: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/9.jpg)
Berries Beans
Recommended Serving Size:
½ cup Compare it to a racquetball
Recommended Serving Size:
½ cup Compare it to a racquetball
![Page 10: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/10.jpg)
Recommended
Serving Size:
1 large potato
Compare it to the thickness of a
sponge
![Page 11: Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or.](https://reader035.fdocuments.us/reader035/viewer/2022062618/55141dc4550346ec488b56a0/html5/thumbnails/11.jpg)
Carrots Tomatoes
Recommended Serving Size:
½ cup Compare it to a racquetball
Recommended Serving Size:5 baby carrots
5 AA Batteries