To be sure, that you get enough nutrients, even if you eat only once a day, you can use these simple steps. Share dinner sized plate into four sections and fill it up with the next ten super foods
do you need:
Ten power foods
. . Half of your plate should contain carbohydrate-least 2-3 kinds of vegetables. The darker the color, the more concentration of vitamins and minerals. Add a few drops of olive oil and sprinkle with natural spices and nuts
For example:. Tomatoes are a good source of vitamins A and C, also rich in potassium.
Spinach is rich in vitamins A, C, K, foliate riboflavin and thiamine. From minerals put calcium, iron, magnesium and zinc
Soy has many foliate and vitamin K, also calcium, iron, potassium and selenium.
Broccoli contains vitamins A, C, K and foliate. From minerals broccoli score in phosphorus and potassium.
Black beans will help you obtain foliate and thiamine as much iron, magnesium and potassium.
Olive oil is a source of vitamin E and also provide antioxidant and mono unsaturated fat.
If you like walnuts, they will enrich your body with vitamins A, E, foliate, riboflavin and thiamine.
seasoning contains no minerals and no need to use bandages.
A third quarter of the plate should contain protein-fish, animal encounters or boiled eggs. For example, salmon will provide vitamins A, B6, B12, D and minerals such as phosphorus, potassium and selenium. You can also take advantage of its Omega-3 fatty acids and protein.
The last part of your plate belongs starch. Baked potatoes or brown rice are good example.
For desert something sweet, of course. Fresh or frozen fruits are good power foods even for snacks. For example, blueberries are healthy and rich in vitamins A, C, E and minerals such as magnesium and potassium.
Tips and Warnings
Even the bread could be enriched with honey -wheat oatmeal. Source of vitamin E, thiamine and minerals like magnesium, phosphorus, selenium and zinc.