| In order to live healthy and have a disease free live you have to change their lifestyles. Eating sensibly with minor modifications, as well as exercising, can keep your health and body strong and healthy. Follow some of the recommendations below and you will surely love the way your body feels and acts. Eat Plenty of: Protein – Soy burgers, and other “veggie” meats, soy milk, tofu, soy cheese, low fat milk, yogurt and cheese, nuts and soy nuts, peanut butter, eggs and egg whites. Iron – Enriched grains, pasta, rice and breads, iron- fortified ready to eat cereals and “veggie” meats, oatmeal, barley, nuts, sunflower seeds, legumes (dried peas and beans, such as black, kidney and navy beans and chick peas), whole wheat bread, blackstrap molasses, tomato juice, broccoli, and dried fruits and fresh fruits such as apricots, currants, raisins and prunes. Zinc – Soy milk, tofu, fortified soy burgers, soybeans, cooked or dry roasted, legumes, nuts and seeds, wheat germ and fortified ready to eat cereals. Vitamin B12 – Eggs and low fat or non fat dairy foods. Calcium – Low fat or non fat dairy foods, calcium fortified soy milk and orange juice or other calcium-fortified foods, tofu made with calcium, broccoli, bok choy, okra, kale, mustard greens, almonds and a calcium supplement. Vitamin D – Low fat or non fat milk, fortified soy milk , soy yogurt, regular yogurt and ready to eat cereals. A vitamin supplement is also a reliable source. Vitamin A – Fortified low fat or nonfat milk, deep orange and leafy green vegetables and fruits, such as pumpkin, butternut squash, carrots, apricots, cantaloupes, spinach and kale. Omega-3-Fatty Acids – Fish, especially fatty fish, such as salmon and sardines, walnuts, ground flaxseeds, tofu, soybeans and soybean, canola, flaxseed and walnut. |
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