Available source of calcium, magnesium, phosphorus and potassium, as well as amino acids, fatty acids, vitamins A, D and Group B. It is better to buy low-fat milk - one and a half or two percent.
2. Fruits
They do not need further cooking, delicious, and besides, contains almost all known vitamins and minerals. Purchase any fruit that you like. But if we talk about cheap and healthy fruit, it is, of course, apples, bananas, grapes and oranges.
3. Carrots
One of the most useful vegetables. An excellent source of carotene, as well as harmful to microbes phytoncids.
4. Eggs
Contain a high biological value protein, antioxidants (vitamins E and A) and B-complex. And eggs are rich in easily digestible fat, saturated phospholipid needed by the nerve tissue and the brain.
5. Kefir
Source of useful bacteria for digestion and calcium. Cup of yogurt - is the best snack between meals.
6. Cheese
Protein found in cheese, milk protein is absorbed better. And cheese - a source of calcium, phosphorus, vitamins A, D, E, C and B vitamins At the same time contained in cheese nutrients differ optimal balance and maximum digestibility for the human body.
7. Bread
This is not only an indispensable ingredient of any sandwich, but also a source of good carbohydrates. However, preference should be given to whole wheat bread, as an ordinary white bread made from refined flour, devoid of almost all nutrients.
8. Lemons
Of course, this is also the fruit, but the fruit has already been discussed above. However, about lemons worth mentioning separately. Lemon juice is useful to add to salads, tea and even normal drinking water. And in the lemon juice can marinate meat and fish. By the way, the juice of one lemon contains about 33 percent of the daily requirement of ascorbic acid.
9. Chicken Breast
Is a good source of B vitamins and protein. Besides breast simple to prepare - it is sufficient to boil and can already be used for salads or sandwiches.
10. Green peas
Rich in protein, pro-vitamin A, B vitamins, ascorbic acid, potassium, iron, zinc, phosphorus, magnesium and sulfur. Peas blends well with many foods - meat, fish, eggs, cheese and other vegetables. By the way, not necessarily buy only fresh or frozen peas. Canned peas and retains much of it contains nutrients.