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Diet & Fitness: Articles

  

Nutrition Sources & Content

Good Sources of Calcium
Food
  
Amount
  
Calcium (mg)
  • Almonds
  • Broccoli (fresh, cooked)
  • Buttermilk
  • Cheese, Cheddar
  • Cheese, Cottage, Low-Fat
  • Cheese, Mozzarella
  • Cheese, Parmesan
  • Cheese, Swiss
  • Milk, Low-Fat
  • Prawns
  • Salmon
  • Sardine
  • Soya Drink
  • Sunflower Seeds
  • Tahini
  • Tofu
  • Yoghurt, Low-Fat Flavoured
  • Yoghurt, Low-Fat Plain
 
  • 50g
  • 1 serving (150g)
  • 1 cup
  • 30g
  • 100g
  • 30g
  • 30g
  • 30g
  • 1 cup
  • 6 prawns
  • 100g
  • 2 sardines
  • 1 cup
  • 20g
  • 20g
  • 100g
  • 200g
  • 200g
  
  • 118
  • 44
  • 372
  • 232
  • 77
  • 262
  • 345
  • 265
  • 353
  • 131
  • 310
  • 114
  • 302
  • 20
  • 66
  • 330
  • 358
  • 420

Good Sources of Beta Carotene
Food
  
Amount
  
Beta Carotene
  
Vitamin A Equiv. (mcg)
  • Apricots
  • Brocolli
  • Carrots
  • Leeks
  • Mango
  • Pawpaw
  • Pumkin
  • Spinach
  • Tomato
  • Watercress
  
  • 1/2 cup (70g)
  • 1 medium (150g)
  • 2 medium (120g)
  • 2 medium (170g)
  • 1 medium (205g)
  • 1 cup, diced (150g)
  • 1 serving (160g)
  • 1 serving (90g)
  • 1 serving (180g)
  • 1 serving (40g)
 
  • 1.7
  • 0.7
  • 0.5
  • 0.7
  • 4.9
  • 1.3
  • 4.3
  • 8.6
  • 0.6
  • 0.6
  
  • 280
  • 112
  • 88
  • 121
  • 820
  • 225
  • 720
  • 1440
  • 104
  • 136
   
   
 

Good Sources of Dietary Fibre

Food
  
Amount
  
Dietary Fibre (g)
  • Apple
  • Barley
  • Beans
  • Corn
  • Figs
  • Lentils
  • Oatmeal
  • Pear
  • Peas
  • Potato
  • Prunes
  • Rice
  • Whear Bran
  • Wheatgerm
  
  • 1 medium
  • 1 serving (110g)
  • 1 serving (130g)
  • 1 large cob
  • 3 figs
  • 1 serving (130g)
  • 1 serving (180g)
  • 1 medium (185g)
  • 1 serving (130g)
  • 1 large
  • 5 prunes
  • 1 serving (150g)
  • 2 tablespoons
  • 2 tablespoons
 
  • 3
  • 4
  • 6
  • 4
  • 6
  • 5
  • 2
  • 5
  • 8
  • 4
  • 3
  • 2
  • 4
  • 1
 


 

 

 

 

 

 
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