Your New Years Weight Loss Resolution™ by JayKay Bak PDF EBook JayKay Bak Your New Years Weight Loss Resolution | Page 26

Fruits and Vegetables contain antioxidants which fight against free radicals that age the body. Like grains they also provide bulk for the bowel and therefore reduce the risk of contracting bowel and rectal cancer. Eating oranges and tomatoes also increases the ability to absorb iron from meat. Fruits and vegetables also contain carotenoids which reduces the risk of heart disease and stroke. Fruits and vegetables have been linked with memory improvement and slow mental decline with age. Meats gives a natural source of Vitamin B12 that cannot be sourced from non meat products. The body can metabolise and absorb Vitamin B12 fives more from meat compared to its pill form. It is a rich source of iron which is needed to carry precious oxygen the organs and muscles and for proper neural function. You can consume enough from your diet naturally that you shouldn’t have the need for vitamin supplements. Dark green leafy vegetables are a great source for iron but compared with meat, weight for weight 100 grams of liver contains around 6,000 micrograms of iron compared to 325 micrograms in 100 grams of spinach. So as you can see protein is a great pure source of iron and many other vitamins and you can stay healthy by consuming around 75 grams 3 times per week. The Recommended Daily Servings For A Balanced Diet Grains: the recommended daily dietary amount is around 6 ounces per day The reason why we don’t combine your fruit and vegetable intake is because you need to eat a specific amount from each. Vegetables: 2 ½ cups per day Fruits: 2 cups per day Dairy: 3 cups per day 24