Which foods are great aunties’ good friends

Healthy recipes for aunties

Breakfast

Oatmeal gt; fiber, calcium, iron

Flax seeds/Chia seeds/Nuts>Omega-3

Low-fat milk>Calcium

Eggs>Protein and Vitamin D

Millet porridge gt; magnesium

Fruits (two per day)

Banana gt; potassium

Blueberries/strawberries/oranges/cherries gt; anti- Oxidant

Apple/Pear gt; Crude fiber and low glycemic content

Staple food

Brown rice/Caimai/Wheat noodles/Whole wheat bread gt; Fiber

And various vitamins and minerals

Sweet potatoes>Fiber

Meat

Salmon/tuna/other deep-sea fish>Omega -3

Lean beef gt; iron and protein

Pork liver/duck liver gt; iron

Vegetables (five per day)

Spinach/celery/vegetables > Iron

Broccoli/cabbage/Chinese cabbage > Antioxidants and fiber

Carrots > Good source of fiber

Peas/lentils gt; rich in vitamins and minerals

Snacks/Drinks

Dark chocolate gt; antioxidants and magnesium

Nuts gt; calcium and magnesium

Yoghurt gt; calcium and magnesium

Orange juice/lemon water gt; Vitamin C is beneficial to calcium absorption and replenishes water by the way

Green tea/matcha gt; tea Polyphenols