Category: Nutrition

Benefits: Offers nervous system support Promotes energy production For more information on Vitamin B1 and its properties, type “whfoods.org and vitamin B1” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Sunflower Seeds0.25 cup204.40.5243Green Peas1 cup115.70.3630Navy Beans1 cup254.80.4336Black Beans1 cup227.00.4235Barley0.33 cup217.10.4033Dried Peas1 cup231.30.3731 Additional foods with high amounts of Vitamin B1 include – nutritional yeast, wheat germ, flax […]

Benefits: Promoting proper cell communication Antioxidant, Anti-Inflammatory, and Immune-Enhancing Activity Cell growth support Support of the Immune and Inflammatory Systems Vision support For more information on Vitamin A and its properties, type “whfoods.org and vitamin A” into google (choose the first option). FoodServingSizeCalsAmount(mcg RAE)DRI/DV(%)Sweet Potato1 cup180.01921.80214Carrots1 cup50.01019.07113Spinach1 cup41.4943.29105Kale1 cup36.4885.3698Mustard Greens1 cup36.4865.9096Collard Greens1 cup62.7722.0080Beet Greens1 cup38.9551.0961Turnip […]

 PROTEIN (>135g)CALORIE (low)CARB (<50g)GI (low)TAOC (100g)Vegetables     Asparagus (134g raw)2.95g26.805.20g15-502252Avocados (146g)2.92g233.6012.45g 1922Beets (136g raw)2.19g58.4813.0g641776Bell peppers (92g raw)0.91g28.525.55g15-40 Broccoli (91g raw)2.57g30.946.04g15-501510Brussels sprouts (88g raw)2.97g37.847.88g15-50 Cabbage (70g raw)0.90g17.504.06g15-50529Carrots (122g raw)1.13g50.0211.69g35697Cauliflower (107g raw)2.05g26.755.32g30870Celery (101g raw)0.70g16.163.00g15-50552Collard greens (190g cooked)4.01g49.409.33g  Cucumbers (104g raw)0.68g15.63.78g15-50232Eggplant (82g raw)0.83g19.684.67g15-50932Fennel (87g) raw1.08g26.976.34g 307Garlic (18g raw)1.14g26.825.95g 5708Green beans (100g raw)1.83g31.006.97g 799Green peas (137.75g raw)7.38g115.7121.53g51 Kale (130g cooked)2.47g36.47.32g  Leeks (89g raw)1.34g54.2912.59g 569Mushrooms, button (87g raw)  2.17g19.143.74g15951Mushrooms, shiitake (87g raw)1.95g29.585.91g15752Mustard […]

Benefits: Support normal thyroid functionAntioxidant protection For more information on Selenium and its properties, type “whfoods.org and Selenium” into google (choose the first option). FoodServingSizeCalsAmount(mcg)DRI/DV(%)Tuna4 oz147.4122.70223Shrimp4 oz134.956.13102Sardines3.20 oz188.747.8187Salmon4 oz157.643.0978Cod4 oz96.431.7558Turkey4 oz166.734.2562Chicken4 oz187.131.3057

Benefits: Improved blood sugar regulationImproved body compositionMaintaining the Integrity of Body Structures For more information on Protein and its properties, type “whfoods.org and Protein” into google (choose the first option). FoodServingSizeCalsAmount(g)DRI/DV(%)Tuna4 oz147.433.0666Chicken4 oz187.135.1870Turkey4 oz166.734.1768Soybeans1 cup297.628.6257Salmon4 oz157.626.5953Beef4 oz175.026.1652Shrimp4 oz134.925.8352Lamb4 oz310.425.5751

Benefits: Kidney and liver health Maintaining normal blood pressure For more information on Potassium and its properties, type “whfoods.org and Potassium” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Beet Greens1 cup38.91308.9628Silverbeet1 cup35.0960.7520Spinach1 cup41.4838.8018Lima Beans1 cup216.2955.0420Sweet Potato1 cup180.0950.0020Potatoes1 cup160.9925.5520 Additional food sources of Potassium include: Bananas, rice, eggs, flaxseed, peanut butter, lettuce, tuna, cashew nuts, apples, beef, […]

Benefits: Acid-base balanceMaintaining energy suppliesBone supportEnable basic cell function For more information on Phosphorus and its properties, type “whfoods.org and Phosphorus” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Scallops4 oz125.9483.0869Cod4 oz96.4391.2256Sardines3.20 oz188.7444.5264Soybeans1 cup297.6421.4060Pumpkin Seeds0.25 cup180.3397.6457Tuna4 oz147.4377.6254Salmon4 oz157.6365.1452

Benefits: Fat metabolismEnergy production For more information on Pantothenic acid and its properties, type “whfoods.org and Pantothenic acid” into google (choose the first option). FoodServingSizeCalsAmount(mg)DRI/DV(%)Mushrooms, Shiitake0.50 cup40.62.6152Mushrooms, Crimini1 cup15.81.0822Sweet Potato1 cup180.01.7735Avocado1 cup240.02.0842Lentils1 cup229.71.2625Dried Peas1 cup231.31.1723Chicken4 oz187.11.0922

Benefits: Improve immune system function Act as an inflammatory Improve cardiovascular system Support nervous system function Improve brain function For more information on Omega-3 fats and its properties, type “whfoods.org and Omega-3 fats” into google (choose the first option). FoodServingSizeCalsAmount(g)DRI/DV(%)Flaxseeds2 TBS74.83.19133Walnuts0.25 cup196.22.72113Sardines3.20 oz188.71.4661Salmon4 oz157.61.3255Beef4 oz175.01.1046Soybeans1 cup297.61.0343 Additional food sources include – Mackerel, cod liver oil, […]

24 hours leading up to event, undertake “carbohydrate loading”. Eat plenty of pasta, rice and bread until you’re very very full. Also eat a big steak with lots of fat in it.48 hours leading up to the event drink enough water to keep your urine slightly yellow (no soft drink, beer, wine, juice, powerade).Make you […]