take care of your health. bykeeping the following points in mind---
CARBOHYDRATES: the fuel that gives your body energy.
The bread , cereal ,rice , pasta, vegetables,&fruits.
PROTEIN: serve as the building materials of body tissue ie bnes , bloods, muscles and other tissue.
Milk, yoguret , cheese, eggs&nuts.
FATS: build body tissue,provide energy&help to absorb calcium&vitaminsA , D , E, &K
Milk, eggs, yolks, grains , nuts, butter.
VITAMINS A > is necessary for growth & repair of cell membranes & health of eyes and skin..
Orange or yellow vegetables &fruits[like papaya, orange, yellow capsicum] leafy green vegetables, milk , egg, butter cheese.
VITAMIN B; are water soluble and excesses are passed out with urine rather than being stored in the body , hence daily intake of vitamin B is necessary.
whole, unrefined grains[cracked and whole wheat, rye] leafy vegetables, milk & eggs.
VITAMIN C > is needed for building storng cell walls and blood vessels
Fruits -grape, oranges, lemons , limes , tangerines, water melons, melons, strawerries, tomatoes, potatoes, broccoli, , bell peppers, and cabbage.
VITAMIN D > is riquiried to regulate the body's , obsorption of calcium, perhaps the best source of vitamin D is sunlight.
VITAMIN E > is wheat gram, sun flower oil, soyabean oil, corn oil , almonds , hazelnuts, peanuts, peanutbutter, peanut oil7 whole grains.
VITAMIN K > is necessary for blood clotting.
GREEN VEGETABLES > spinach, kale,, cabbage , lettttuce, turnip greens, and asparagus, tomatoes, carrots &culiflower.
CALCIUM and PHOSPHORUS > for bones and teeth . Pain in uterus, trouble in sleeping or painful muscle cramps are due to calcium defiaincy. Milk, cottage cheese ,Yogurt, Natural cheese, Cereals .
IRON > is required for the production of hemoglobin &in developing circulatory system
Driedfruit[ apricots, peaches ,prunes] prune juice, egg, yalks, wheat germ, nuts, kidney beans, baked beans, chick peas.
eat rice, bread, ceral, pastagroup, vegetable group, fruit group, milk, yogurt, and cheese group, eggs and nut group. Whole wheat bread is more nutritious than white bread.
Asmall dish of cereal and or 2piece of butter toast for break fast.
Research says that brown rice is more healthier than white rice , however we Indians can never like brown rice as we are used to basmati. Hence never buy brown rice .
Drink atleast 7-8 glasses ie 2 litter of whater to clean up your system, to avoid headaches, make it a habit to drink lot of water.
Drink coffee only when you wish to stay awake for studying.
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