Guava – India Rs. 2.50 a guava
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Vitamin A, Folate, Potassium, Copper and Manganese and a very good source of Dietary Fiber and Vitamin C.
Go for 1 a day when in season to help build your immunity.
Papaya – India Rs. 5 a small papaya U.S $1.99 small papaya
(1 small) This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source
of Dietary Fiber and Potassium, and a very good source of Vitamin A, Vitamin C and Folate.
Even 1/3 a day is excellent in providing three powerful antioxidants (Vitamin A, E, C)
Peanuts – India Rs. 2 per 100g
This food is very low in Cholesterol and Sodium. It is also a good source of Niacin, Folate and
Manganese. Not good for weight loss.
15 – 20 whole peanuts a day (nutrient powerhouse) Is a great mid-day or afternoon snack.
Brinjal – India Rs.12 per 500g U.S $ 0.80 per 250g
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin
C, Vitamin K, Thiamin, Niacin, Vitamin B6, Pantothenic Acid, Magnesium, Phosphorus and
Copper, and a very good source of Dietary Fiber, Folate, Potassium and Manganese.
Excellent low calorie vegetable, can be cooked and had 2-3 tImes a week.
Beetroot – India Rs.12 per 500g U.S $0.80 per beet
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Vitamin C, Iron and Magnesium, and a very good source of Dietary Fiber,Folate, Potassium and Manganese. Have 1/2 a cooked beet In your salad 3-5 tImes a week. Helps detoxify your system.
Spinach – India Rs.10 per 250g U.S $ 1.00 for 250g
This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Niacin and Zinc, and a very good source of Dietary Fiber, Protein,Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Thiamin, Riboflavin, Vitamin B6, Folate, Calcium, Iron, Magnesium, Phosphorus, Potassium,Copper and Manganese. Have It raw as a salad or cooked 2-3 tImes a week for optimal health.
Oats – India Rs.26 per 1 OOg U.S $ 1.40 per 250g
This food is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber, Thiamin, Magnesium and Phosphorus, and a very good source of Manganese. Excellent breakfast 3-5 times a week, as it is good for your heart and helps fight cholesterol.
Kidney Bean – Rajma – India Rs.5 per 125g U.S $0.25 per bOg
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, Protein, Thiamin, Iron, Phosphorus, Potassium, Copper and Manganese, and a very good source of Folate. Excellent In salad or as a curry 2-4 times a week. Helps maintain good health.
Coriander – Dhaniya – India Rs.2.50 a bunch U.S $0.50 per 25g
This food is very low in Saturated Fat and Cholesterol. It is also a good source of Thiamin and Zinc, and a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin E (Alpha Tocopherol), Vitamin K, Riboflavin, Niacin, Vitamin B6, Folate, Pantothenic Acid, Calcium, Iron, Magnesium, Phosphorus, Potassium, Copper and Manganese. Excellent as chutney, garnish or in salads and curries 7 days a week.
Whole Wheat flour – India Rs.8 per 250g U.S $0.35 per 250g
This food is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Dietary Fiber, and a very good source of Manganese and Selenium. Whole grain bread, chapatti or pita, 1-2 times a day/ 7 days a week to meet your fiber requirements for the day.
