Eat your way to a healthier you

Tasty Turkey Burger
  • Oatmeal/Porridge: High in fibre, iron, vitamin K, magnesium, manganese, selenium, zinc, chromium, folic acid and other B vitamins. A great energy boost for breakfast, or any time of the day.
  • Yoghurt: Rich in calcium, phosphorous, vitamin D, vitamin A, potassium, vitamin B-2, vitamin B-12, essential amino acids, zinc, plus pro-biotic bacteria. Yoghurt is great on cereal, with fruit, or in a thick shake. Its also great by itself! While natural yoghurt has less sugar, vanilla yoghurt is just as low in fat. If you find it plain, add some fruit or honey.
  • Berries: High in fibre, vitamin C, manganese, and antioxidant phyto-chemicals. Another food you can eat with anything. Yoghurt, cereal, or for a special treat, with low fat ice cream.
  • Broccoli: High in fibre, vitamin A, vitamin C, vitamin E, vitamin K, calcium, potassium, magnesium, iron, folic acid, and disease-protective compounds like lutein and other carotenes. Try with white sauce, boiled, or done in the microwave. Broccoli is so versatile – you can have it as a side dish, on home made pizzas, with pasta and a dash of olive oil and lemon, or in a vegetable bake.
  • Soy: Has fibre, calcium, iron, magnesium, copper, zinc, potassium, vitamin K, folic acid and other B vitamins, plus heart-healthy plant compounds. Soy sauce can add a dash of flavour to just about any meal. Add it to burrito meat, shepherds pie mince, add honey and use to marinade chicken and vegetables, use with honey for a pizza sauce, or just to sauté some fresh veggies!
  • Salmon: Contains vitamin E, vitamin D, calcium, magnesium, selenium, omega-3 fatty acids. Something tells me, there is no need to sing the praises of this delicacy!
  • Calcium-fortified orange juice: Has calcium, vitamin C, potassium, magnesium, folic acid and healthy phyto-chemicals. If you can’t find the calcium-fortified variety, natural orange juice is a fantastic alternative to coffee or soft drink to give you a natural energy boost! And it won’t dehydrate you or result in an ‘energy crash’ an hour after drinking.
  • Almonds: Good for fibre, vitamin E, calcium, magnesium, potassium, iron, copper, zinc and omega-3 fatty acids, and easy to incorporate into most deserts, and many rice dishes.
  • Tomato: Has vitamin C, vitamin A, potassium and carotenes, and can be used in so many ways. If you use pasta sauce, make it with fresh tomatoes by placing in iced water, peeling the skin, boiling in 1 cup of vegetable stock, 1 chopped onion, fresh herbs, a dash of tomato sauce, and a dash of soy. Other vegetables are a great addition!
  • Milk: Rich in calcium, phosphorous, vitamin D, vitamin A, potassium, vitamin B-2, vitamin B-12, essential amino acids and zinc. Skim milk is a fantastic way to get your daily requirements of lots of minerals!