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Some more Healthy Eating Tips

© Heather Ringrose

Here's your free pullot fridge poster with more than 110 great food, vitamin and mineral tips scientifically proven off illness. From avocados to zinc. From Chatelain.

cancer prevention

Vegetables

asparagus broccoli brussels sprouts cabbage cauliflower celery corn garlic green beans okra onion parsley peppers spinach squash

Fruit

apple avocado blackberries blueberries cantaloupe figs grapefruit grapes honeydew melon mango orange papaya plum prunes raspberries strawberries tomato watermelon

Legumes & nuts

almonds black beans butter beans cashews chickpeas kidney beans lentils mung beans navy beans pinto beans soybeans split peas walnuts

Whole grains

breads brown rice cereals oat bran rice bran wheat germ

Proteins

chicken mackerel salmon soy turkey

Oils

canola flaxseed olive

The following amounts of essential vitamins and minerals are the recommended minimum and maximum therapeutic doses as revealed by the latest research into disease prevention for adult women. If you can't find these amounts in your regular multivitamin, you may need to consider individual supplements. Not all vitamins or minerals are listed below. For more information, please refer to our new online Vitamin Centre at www.chatelaine.com. Remember: more is not better. Too much of any vitamin or mineral can be harmful. Consult your health practitioner.

VITAMINS AMOUNTS

A 3,333 IU - 5,000 IU

B6 1.3 mg - 25 mg

B12 2.4 mcg 25 mcg (age 50+)

C 250 mg - 500 mg 200 IU - 400 IU (under age 50) 400 IU - 800 IU (over age 50)

E 25 IU - 800 IU

Folic acid 400 mcg - 1 mg (folacin)

Niacin 14 mg - 40 mg

MINERALS AMOUNTS

Calcium 1,000 mg (19 to 50) 2,000 mg (51 to 70)

Copper 2 mg

Iron 5 mg - 18 mg

Magnesium 320 mg

Potassium 3,500 mg

Selenium 200 mcg (available only in SelenoExell-supplement)

Zinc 9 mg - 15 mg

healthy heart

Vegetables

asparagus broccoli garlic green beans lettuce parsley peppers spinach

Fruit

cantaloupe kiwifruit orange pineapple pink grapefruit strawberries

Nuts & seeds

almonds sunflower seeds walnuts

Whole grains

barley bran brown rice buckwheat oatmeal rye bread wheat germ

Proteins

cod halibut meat poultry salmon

Oils

canola flaxseed olive

Dairy

cheese skim milk yogurt

alzheimer's action

Vegetables

asparagus broccoli red leaf lettuce romaine lettuce spinach

Fruit

cantaloupe kiwifruit orange pineapple pink grapefruit strawberries

Legumes & nuts

almonds cashews soybeans walnuts

Whole grains

breads brown rice cereals wheat germ

Proteins

chicken salmon turkey

Dairy

cheese milk yogurt

strong bones

Vegetables

asparagus broccoli parsley radicchio romaine lettuce spinach

Fruit

apricot avocado banana figs orange juice

prunes

Legumes & nuts

almonds Brazil nuts lima beans navy beans soybeans

Whole grains

breads brown rice cereals oatmeal

Proteins

haddock herring salmon sardines - CANNED tuna

Dairy

cheese, skim milk

yogurt

diabetes control

Vegetables

asparagus broccoli red leaf lettuce romaine lettuce spinach

Fruit

apple avocado banana grapefruit peach pear

Legumes

black beans butter beans chickpeas kidney beans lentils navy beans pinto beans split peas

Whole grains

breads cereals oat bran pasta

Proteins

lean meat lean poultry

Oils

canola flaxseed olive

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