One cup of raw kale contains: 35 calories 1 gram of dietary fiber, and 2 grams of protein. Kale is an excellent source of vitamins A, C and K. It is also a good source of the minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and [...]
All types of lettuce are good for you. As a vegetable, lettuce provides fiber, vitamins, minerals and phytochemicals for very, very few calories. Lettuce is a source of folate, a B vitamin needed to make and repair DNA in cells, and vitamin K, a nutrient that makes proteins to help with blood clotting and maintaining [...]
Milk alternatives are creamy white liquids from non-dairy sources. They are used by people who are lactose-intolerant, dairy-allergic, or following a vegan diet, but also by those who just like their taste. The most common are soy milk, rice milk, and almond milk. They come in unsweetened, vanilla, and chocolate flavours. All provide some good [...]
Mushrooms are fat free, low in sodium and very low in calories; one cup of raw slices of white mushrooms contains only 20 calories. They are full of the B vitamins thiamin, niacin, B6, pantothenic acid, and folate. Mushrooms are also good sources of the minerals iron, magnesium, zinc, copper, phosphorus, copper, potassium and selenium. [...]
Potatoes are nutrient-dense. One large baking potato (3-4”) with skin contains 278 calories, but no fat or cholesterol and only 21 mg of sodium. With the exception of vitamin A, white potatoes have just about every nutrient. Unfortunately, most of their abundant vitamin C is lost during cooking. Potatoes are very high in potassium and [...]
Oatmeal is made from the whole oat grain. Canada’s Food Guide recommends eating 3 or more daily servings of whole grains to reduce risk of cardiovascular disease, high blood pressure, and colorectal cancer. Steel-cut oats (“Irish oats” or “Scottish oats”) are made by running toasted oat grains through a steel mill to chop them into [...]
Salmon’s reputation as a healthy food is largely based on its high content of omega-3 fatty acids. The American Heart Association recommends eating at least two servings of fish a week, particularly fatty fish like salmon. One 3 oz serving of cooked Chinook (spring or king) salmon contains: 196 calories 11 grams of fat (mainly [...]
Nutrition Value Soybeans are one of the common plant foods that contain complete protein. Soy protein is nearly equal in quality to meat, milk, and egg protein. Unlike animal protein, soybeans are low in saturated fat and are cholesterol-free. Soybeans contain both soluble and insoluble fiber. Soluble fiber may help lower serum cholesterol and control [...]
GRAMS per 250 ml (1 CUP) . Vanilla . - 2% MILK SOY ALMOND RICE Calories 130 90-140 40-90 130-140 Total Fat 5 3-4 2-4.5 2-2.5 Saturated Fat 3-3.5 .5-1 0-3 0 Cholesterol 15-20 0 0 0 Sodium (mg) 120-140 105-140 110-180 70 Potassium (mg) 400 80-380 35-190 0 Tot. Carbohydrate 12 10-21 2-16 26-29 [...]
Carrots get their bright orange color from beta-carotene, an antioxidant. Carrots are rich in vitamin A, vitamin C, vitamin K, fiber, and potassium. Carrots are also good sources of folate, manganese, and some B vitamins (thiamin, niacin, and vitamin B6) which help with energy production in the body. Beta carotene found in carrots gets converted [...]