1. Oatmeal Nuts: Especially walnuts and almonds Cold water fish: tuna, salmon, mackerel, haddock Yogurt Leafy greensBeans Whole grains: cereals, bread or crackers Red/orange vegetables BerriesSweet Potatoes. Eat wellLive Well To eat is a necessity, but to eat intelligently is an art. LaRouche foucauld

2. Nuts: CHO, Fiber, protein, calcium, phosphorus, potassium, omega-3s, monounsaturated fats, magnesium, selenium Oatmeal: CHO, fiber, protein, B vitamins, zinc Fish: Omega-3s, protein, biotin, selenium Yogurt: calcium, Vit D, Protein, probiotics Greens: B Vitamin, including folate, antioxidants, Vit K, fiber, iron, Vit A, calcium, phosphorus, magnesium, chromium, potassium

3. Beans: Protein, CHO, fiber, iron, phosphorus, potassium, zinc, magnesium Grains: Fiber, B vitamins (especially folate) Red/Orange Vegetables: Vit C, E, A, potassium, fiber, B6, folate, alpha/beta carotene Berries: Vit A, C, E, fiber, manganese, potassium Sweet Potatoes: Vit A, Potassium, fiber, niacin, manganese, copper, phosphorus

4. Walnuts Almonds Recommended Serving Size: ¼ cup about 18 Compare it to 2 C batteries Recommended Serving Size: 12 walnut halves Compare it to 4 C batteries

5. Oatmeal Yogurt Recommended Serving Size: ½ Cup Compare it to a racquetball Recommended Serving Size: 1 cup Compare it to a baseball

6. Tuna Salmon Mackerel Haddock Recommended Serving Size: 3-4 ounces (cooked) ½ c = 4 oz Recommended Serving Size: 3-4 ounces (cooked) ½ c = 4 oz Recommended Serving Size: 3-4 ounces (cooked) ½ c = 4 oz Recommended Serving Size: 3-4 ounces (cooked) ½ c = 4 oz

7. Recommended Serving Size: 1 cup Compare it to a light bulb

8. Recommended Serving Size: Bread- 1 slice Pastas/Cereals- 1 cup Bread- CD Case Pasta- Baseball Make sure the first ingredient listed is WHOLE GRAIN

9. Berries Beans Recommended Serving Size: ½ cup Compare it to a racquetball Recommended Serving Size: ½ cup Compare it to a racquetball

10. Recommended Serving Size: 1 large potato Compare it to the thickness of a sponge

11. Carrots Tomatoes Recommended Serving Size: ½ cup Compare it to a racquetball Recommended Serving Size: 5 baby carrots 5 AA Batteries