Health is Wealth

Dairy

Low-fat and fat-free milk, cheese (cheddar, American, mozzarella) or yogurt (plain, flavored, added fruit)

Calcium helps build and maintain strong bones and teeth; plays an important role in nerve function, muscle activity and blood clotting.
Potassium helps maintain healthy blood pressure and helps regulate your body's fluid balance.
Protein helps build and repair muscle and other body tissue.
Vitamin D helps your body absorb calcium for its use in building strong bones.


Fruit

Apples, oranges, bananas, pears, peaches, grapes, kiwi, berries (strawberries, blueberries, raspberries) melon (watermelon, cantaloupe, honeydew) pineapple, papaya

Vitamin C helps your body heal cuts and bruises and fight infections.
Potassium helps maintain healthy blood pressure and helps regulate your body's fluid balance.
Fiber helps your digestive system work properly.

Vegetables

Broccoli, cauliflower, corn, peas, green beans, spinach, mushrooms, celery, carrots, white potatoes, sweet potatoes, squash

Fiber helps your digestive system work properly.
Potassium helps maintain healthy blood pressure and helps regulate your body's fluid balance.
Vitamin A helps your eyes adapt to the dark and keeps your skin healthy.
Vitamin E helps protect the body's cells and tissues.


(Whole) Grains

Whole wheat breads, rolls and crackers, brown rice, whole wheat pasta, oatmeal, whole grain cereals, popcorn

Carbohydrates help give you energy.
Fiber helps your digestive system work properly.
Magnesium helps keep muscles healthy and bones strong.






Protein Foods

Lean meat, poultry, fish, dry beans or peas, eggs, nuts and seeds

Protein helps build and repair muscle and other body tissue.
B Vitamins help your body release energy, play a vital role in the nervous system, and help both in the formation of red blood cells and building of tissues.
Vitamin E helps protect the body's cells and tissues.Iron is used to carry oxygen in the blood.
Magnesium helps keep muscles healthy and bones strong.
                                                          Zinc helps the immune system function                                                                     properly.

source:
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