1. Fish (Tuna)
Contains: Protein, Polyunsaturated Fats, Vitamin D (liver oils), Calcium, Iron.
Also a good provider of Protein. White fish such as code, hake, plaice and haddock are healthier than oily fish such as herring, kippers and mackerel; although oily fish does contain Omega 3, good for Brain Power and Muscle strength. Shellfish can also be high in protein and are low in calories. |
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2. Vegetables
Contain: Protein, Fiber, Vitamin A (carrots), Folic Acid (greens), Vitamin E, Calcium (greens/pulses), Iron (greens). Although most vegetables contain high amounts of water, they do contain large quantities of nutrients. Green leaf types such as cabbage or lettuce have no calories and root vegetables have very few. Frying vegetables will increase its calorie count 3 or 4 times so boil, bake or steam them instead. As with eggs, the 'rawer' the vegetable the more nutrients are preserved, so raw carrots, beans and peas will all retain their high fibre counts which are lost through cooking. Pulses like beans and peas are particularly high in fibre and protein. |
3. Olive oil
The greatest exponent of monounsaturated fat is olive oil, and it is a prime component of the Mediterranean Diet. Olive oil is a natural juice which preserves the taste, aroma, vitamins and properties of the olive fruit. Olive oil is the only vegetable oil that can be consumed as it is - freshly pressed from the fruit.
The beneficial health effects of olive oil are due to both its high content of monounsaturated fatty acids and its high content of antioxidative substances. Studies have shown that olive oil offers protection against heart disease by controlling LDL ("bad") cholesterol levels while raising HDL (the "good" cholesterol) levels. |
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4. Soy sauce
Very popular in Asian cuisines, it contains antioxidant properties that are 150 times that of vitamin C and approximately 10 times of the properties found in red wine. Antioxidants are found in fruits and vegetables and red wine. They fight the effects of free radicals - the bad guys that attack good human cells and are associated with cancer, heart disease, the aging process, and several degenerative diseases. Another added benefit to dark soya sauce is that it appears to dramatically increase blood flow in the first few hours following consumption. Think about it - 150 times the antioxidants of vitamin C circulating in the body up to 50 times faster. |
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Our suggestion
Kikkoman soy sauce
All-purpose Kikkoman Soy Sauce is naturally brewed from wheat, soybeans, water and salt. Like fine wine, Kikkoman Soy Sauce is aged for several months to develop its characteristic rich, yet mellow flavor, appetizing aroma and distinctive reddish-brown color.
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