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

Proteins build healthy muscles

Examples of proteins:

• Hard cooked egg
• Tuna or chicken salad or sandwich
• Baked beans
• Hummus

Water is a major constituent of our bodies and vital organs. Hydration is one of very few primary needs for human beings. Drink water!

• Dried fruits (raisins, dates, apricots, figs, prunes)
• Air-popped popcorn

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

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