Muscle contraction, signals in nervous system, enzyme regulation
Whole grains, artichoke, beans, green leafy vegetables, fish, nuts
Regulates function of nerves and muscles. A building block of DNA and ATP (our main energy source)
Dairy, salmon, red meat, legumes, nuts, whole wheat grains
Regulates body fluids and minerals, assist in nerve system function
Dried fruits, legumes, potatoes, spinach, beets, banana, tomatoes
Children should consume about 3–4 servings of dairy
Adults should consume about 2 servings of dairy
Adults in Third Age should consume about 3 servings of dairy
Most recipes can be made healthier without changing the taste or texture of the food. Techniques include reducing the amount of fat and sugar, substituting ingredient(s), deleting ingredient(s), changing the method of preparation and changing the portion size.
Imagine that you are asked to make a recipe healthier in terms of reducing salt.
Use a mix of spices instead of table salt and salty sauces.