Grains
Choose whole grains more often because they are rich with fibre and vitamins.
Examples of grains:
- Whole wheat tortilla
- Whole wheat Arabic bread
- Whole wheat naan / pita bread
- Whole wheat toast
- Whole grain rice cakes
- ¾ cup of pasta or brown rice, couscous, quinoa
- 1 cup of oats
Dairy
Choose whole grains more often because they are rich with fibre and vitamins.
Examples of dairies:
- Yogurt or soy yogurt
- Labneh dip for veggies
- Cheese cubes, cheese string or cheese slices
- Milk or fortified soy beverage
Proteins
Proteins build healthy muscles
Examples of proteins:
- Hard cooked egg
- Tuna or chicken salad or sandwich
- Baked beans
- Hummus
Fruits & vegetables
Fruits and vegetables are packed with vitamins and minerals which keeps your body from getting sick.
Examples of fruits:
- Sliced apple, pear or mango
- Banana
- Melon balls
- 1 cup of berries (blueberry, blackberry, raspberry, redcurrant, strawberry)
Examples of vegetables:
- Carrot strips
- Cucumber strips
- Cherry tomatoes
Water
Water is a major constituent of our bodies and vital organs. Hydration is one of very few primary needs for human beings. Drink water!
Energizing snacks
- Dried fruits (raisins, dates, apricots, figs, prunes)
- Air-popped popcorn
