[size=150]SWEET CORN[/size]
Serving Size = 1 c cooked
· Calories – 177
· Proteins (g) – 5.4
· Carbohydrates (g) – 41
· Fiber (g)– 4.6
· Fat (g) – 2
· Vitamin A (I.U) – 356
· Thiamin (mg) – 0.4
· Riboflavin (mg) – 0.1
· Niacin (mg) – 2.6
· Vitamin C (mg) –
· Folate (mcg) – 75.4
· Potassium (mg) – 408
[size=150]TOMATO[/size]
Serving Size = 1 medium
· Calories – 25.8
· Proteins (g) – 1
· Carbohydrates (g) – 5.7
· Fiber (g)– 1.4
· Fat (g) – 0.4
· Vitamin A (I.U.) – 766
· Vitamin C (mg) – 32
· Potassium (mg) – 273
[size=150]TURNIP[/size]
Serving Size = 1 c cooked
· Calories – 32.7
· Proteins (g) – 1.2
· Carbohydrates (g) – 7.6
· Fiber (g)– 3.1
· Fat (g) – 0.1
· Vitamin C (mg) – 18
· Folate (mcg) - 14
· Potassium (mg) – 210
· Calcium (mg) – 34
[size=150]WINTER SQUASH[/size]
Serving Size = 1 c cooked
· Calories – 80
· Proteins (g) – 1.8
· Carbohydrates (g) – 18
· Fiber (g) – 5.7
· Fat (g) – 1.3
· Vitamin A (I.U) – 7293
· Vitamin C (mg) – 19.7
· Folate (mcg) – 57
· Potassium (mg) – 895
[size=150]SUMMER SQUASH
[/size]
Serving Size = 1 c cooked
· Calories – 29
· Proteins (g) – 1.1
· Carbohydrates (g) – 7
· Fiber (g)– 2.5
· Fat (g) – 0
· Vitamin A (I.U) – 432
· Vitamin C (mg) – 8.3
· Folate (mcg) – 30.
· Potassium (mg) – 455
Sweet Potato
Serving/100gm
Calories- 90
Sodium 36mg
Carbohydrates 20 mg
Fat 0 mg
Fiber 3/2mg
Suger 6/2mg
Vitamin A 384%
Vitamin C 33%
Cacium 4%
Iron 4%
Also include-
vitamin B6
Potissum
Manganese
Anti-inflammation
I prefer vegetarian food,take generally 3 meals a day.
Meal 1 egg whites 1 full egg + 4 slices wholemeal bread + fruit juice.
Meal2 80 grams porridge, ! slice wholewheat bread, bannana, + 800ml of low fat milk .
Meal 3 28 grams protein + 60 grams carbs.