The important thing to remember if you're a vegetarian is that you need to eat a balanced diet to make sure you're getting all the nutrients your body needs. On this page Healthy eating Getting the nutrients you need What do vegetarians eat? What do vegans eat? Healthy eating The main healthy eating messages are the same for everybody. As part of a healthy balanced diet, we should all be trying to do the following: eating at least five portions of a variety of fruit and veg every daybasing meals on starchy foods such as pasta, rice, cereals and pulses such as beans, peas and lentils. These should make up about a third of the diettrying to cut down on food that is high in saturated fat and having foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seedstrying to grill, bake, poach, boil, steam, dry-fry or microwave instead of frying or roasting in oil eating some protein foods such as dairy products, eggs or pulses and having a variety of these foodscutting down on sugarwatching how much salt we're eating - it's a good idea to check food labels and try not to add salt to your food when you're cooking drinking about 1.2 litres (6 to 8 glasses) of fluid a day or more if you exerciseBut you also need to make sure you're getting enough nutrients, especially protein, iron and selenium, which can sometimes be lacking in a meat-free diet. Getting the nutrients you needGetting enough proteinIt's important to make sure you're getting enough protein. These foods are all good sources, so try to include a mixture of these in your diet each day, and vary the types you choose: pulses (such as lentils and beans)nuts and seedseggssoya and soya products such as tofumycoprotein, sold as Quorn™wheat proteins, such as cereals, bread, rice and maizemilk and dairy productsProtein is made of amino acids, some of which are known as 'essential amino acids' because the body can't make them itself. It's important to get some of each of these essential amino acids at the same time. Soya and quinoa are the only vegetarian sources of the complete mix of essential amino acids. (The complete mix is also found in meat, poultry, fish and eggs.) Although it sounds complicated, it's actually easy to get all the essential amino acids you need by eating different types of protein foods at the same time, in fact you will often being doing this already, for example by having: beans on your toastmilk with your breakfast cerealrice with lentil dhala rice and bean saladvegetable chilli (with kidney beans) served with rice or tortillasbread and cheesesoup made with lentils, beans or split peas with a chunk of breadhoumous and pitta breadIt's also not a good idea to rely on one type of protein because you might be missing out on nutrients. And, if for example you rely on cheese as your source of protein, you might be having too much saturated fat. If you don't eat milk and dairy products, choose soya, rice or oat drinks fortified with calcium instead. Getting enough iron Although meat is the best source of iron, it can also be found in:pulsesgreen vegetables such as watercress, broccoli, spring greens and okrabreadfortified breakfast cerealsRemember that it's easier to absorb iron from food if we eat it with foods that contain vitamin C, so have some fruit or veg, or a glass of fruit juice with your meal.
Avoid drinking tea or coffee with your meals because these make it harder for the body to absorb iron. It's best to wait at least half an hour after eating before you have a tea or coffee.
Getting enough selenium It's important to make sure you're getting enough selenium because selenium is important for our immune systems to function properly. Meat, fish and nuts are the best sources of selenium, so if you're a strict vegetarian, it's important to make sure you're eating enough nuts. Brazil nuts are a particularly good source of selenium, so try to eat a couple every day. Eating a small bag of mixed unsalted nuts can be a convenient way to get your daily selenium intake, but make sure it contains Brazils. Bread and eggs also provide some selenium. If you eat a mostly vegetarian diet but also eat fish, you should be getting enough selenium. What do vegetarians eat? Vegetarians don't eat any meat, fish, seafood or animal by-products such as gelatine, but the majority of vegetarians do eat some animal products, mainly milk, cheese (made with vegetarian rennet) and eggs. Some people eat a mostly vegetarian diet, but also eat fish. What do vegans eat? Vegans don't eat any foods of animal origin. This includes meat, fish and dairy foods, and also honey. If you are a vegan, you need to make sure you're getting enough protein and iron (see above), but it can also be difficult to get enough vitamin B12. These are good vegan sources of vitamin B12:yeast extractfortified breadfortified breakfast cereals
Your mouth is a busy place. Bacteria - tiny colonies of living organisms are constantly on the move on your teeth, gums, lips and tongue. Having bacteria in your mouth is a normal thing. While some of the bacteria can be harmful, most are not and some are even helpful. Certain types of bacteria, however, can attach themselves to hard surfaces like the enamel that covers your teeth. If they're not removed, they multiply and grow in number until a colony forms. More bacteria of different types attach to the colony already growing on the tooth enamel. Proteins that are present in your saliva (spit) also mix in and the bacteria colony becomes a whitish film on the tooth. This film is called plaque, and it's what causes cavities.
These practical tips can help you make healthier choices. The two keys to a healthy diet are eating the right amount of food for how active you are and eating a range of foods to make sure you're getting a balanced diet. A healthy balanced diet contains a variety of types of food, including lots of fruit, vegetables and starchy foods such as wholemeal bread and wholegrain cereals; some protein-rich foods such as meat, fish, eggs and lentils; and some dairy foods. 1. Base your meals on starchy foods Starchy foods such as bread, cereals, rice, pasta and potatoes are a really important part of a healthy diet. Try to choose wholegrain varieties of starchy foods whenever you can. Starchy foods should make up about a third of the food we eat. They are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, these foods contain fibre, calcium, iron and B vitamins. Most of us should eat more starchy foods - try to include at least one starchy food with each of your main meals. So you could start the day with a wholegrain breakfast cereal, have a sandwich for lunch, and potatoes, pasta or rice with your evening meal. Some people think starchy foods are fattening, but gram for gram they contain less than half the calories of fat. You just need to watch the fats you add when cooking and serving these foods, because this is what increases the calorie content. Why choose wholegrain foods? Wholegrain foods contain more fibre and other nutrients than white or refined starchy foods. We also digest wholegrain foods more slowly so they can help make us feel full for longer. Wholegrain foods include: Wholemeal and wholegrain bread, pitta and chapattiWholewheat pasta and brown riceWholegrain breakfast cereals 2. Eat lots of fruit and veg Most people know we should be eating more fruit and veg. But most of us still aren't eating enough. to eat at least 5 portions of a variety of fruit and veg every day. It might be easier than you think. You could try adding up your portions during the day. For example, you could have: a glass of juice and a sliced banana with your cereal at breakfasta side salad at luncha pear as an afternoon snacka portion of peas or other vegetables with your evening mealYou can choose from fresh, frozen, tinned, dried or juiced, but remember potatoes count as a starchy food, not as portions of fruit and veg. More on fruit and veg including a portion guide 3. Eat more fish Most of us should be eating more fish - including a portion of oily fish each week. It's an excellent source of protein and contains many vitamins and minerals. Aim for at least two portions of fish a week, including a portion of oily fish. You can choose from fresh, frozen or canned - but remember that canned and smoked fish can be high in salt. What are oily fish?Some fish are called oily fish because they are rich in certain types of fats, called omega 3 fatty acids, which can help keep our hearts healthy. How much oily fish?Although most of us should be eating more oily fish, women who might have a baby one day should have a maximum of 2 portions of oily fish a week (a portion is about 140g). And 4 is the recommended maximum number of portions for other adults. Examples of oily fishSalmon, mackerel, trout, herring, fresh tuna, sardines, pilchards, eel Examples of white or non-oily fishCod, haddock, plaice, coley, tinned tuna, skate, hake Shark, swordfish and marlin Don't have more than one portion a week of these types of fish. This is because of the high levels of mercury in these fish. Anyone who regularly eats a lot of fish should try and choose as wide a variety as possible. For more information on fish and for advice - including recommended limits - for children, women who are pregnant, breastfeeding or trying for a baby, see the link below. 4. Cut down on saturated fat and sugar Fats To stay healthy we need some fat in our diets. What is important is the kind of fat we are eating. There are two main types of fat: saturated fat - having too much can increase the amount of cholesterol in the blood, which increases the chance of developing heart diseaseunsaturated fat - having unsaturated fat instead of saturated fat lowers blood cholesterolTry to cut down on food that is high in saturated fat and have foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seeds. Foods high in saturated fatTry to eat these sorts of foods less often or in small amounts:
meat pies, sausages, meat with visible white fat hard cheese butter and lard pastry cakes and biscuits cream, soured cream and crème fraîche coconut oil, coconut cream or palm oilFor a healthy choice, use just a small amount of vegetable oil or a reduced-fat spread instead of butter, lard or ghee. And when you are having meat, try to choose lean cuts and cut off any visible fat. How do I know if a food is high in fat?Look at the label to see how much fat a food contains. Generally the label will say how many grams (g) of fat there are in 100g of the food. Some foods also give a figure for saturated fat, or 'saturates'. Use the following as a guide to work out if a food is high or low in fat. Total fat - what's high and what's low? High is more than 20g fat per 100gLow is 3g fat or less per 100g If the amount of fat per 100g is in between these figures, then that is a medium level of fat. Saturated fat - what's high and what's low? High is more than 5g saturates per 100gLow is 1.5g saturates or less per 100g
If the amount of saturates per 100g is in between these figures, then that is a medium level of saturated fat. Remember that the amount you eat of a particular food affects how much fat you will get from it. Try to choose more foods that are low in fat and cut down on foods that are high in fat. Sugar Most people in the UK are eating too much sugar. We should all be trying to eat fewer foods containing added sugar, such as sweets, cakes and biscuits, and drinking fewer sugary soft and fizzy drinks. Having sugary foods and drinks too often can cause tooth decay, especially if you have them between meals. Many foods that contain added sugar can also be high in calories so cutting down could help you control your weight. How do I know if a food is high in added sugar?Take a look at the label. The ingredients list always starts with the biggest ingredient first. But watch out for other words used to describe added sugars, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey. If you see one of these near the top of the list, you know the food is likely to be high in added sugars. Another way to get an idea of how much sugar is in a food is to have a look for the 'Carbohydrates (of which sugars)' figure on the label. But this figure can't tell you how much is from added sugars, which is the type we should try to cut down on. High is more than 15g sugars per 100gLow is 5g sugars or less per 100g If the amount of sugars per 100g is in between these figures, then that is a medium level of sugars. Remember that the amount you eat of a particular food affects how much sugars you will get from it. Sometimes you will only see a figure for total 'Carbohydrates', not for 'Carbohydrates (of which sugars)', which means the figure also includes the carbohydrate from starchy foods. 5. Try to eat less salt - no more than 6g a day Lots of people think they don't eat much salt, especially if they don't add it to their food. But don't be so sure! Every day in the UK, 85% men and 69% women eat too much salt. Adults - and children over 11 - should have no more than 6g salt a day. Younger children should have even less. Three-quarters (75%) of the salt we eat is already in the food we buy, such as breakfast cereals, soups, sauces and ready meals. So you could easily be eating too much salt without realising it. ating too much salt can raise your blood pressure. And people with high blood pressure are three times more likely to develop heart disease or have a stroke than people with normal blood pressure. How do I know if a food is high in salt?Check the label to find out the figure for salt per 100g. High is more than 1.5g salt per 100g (or 0.6g sodium)Low is 0.3g salt or less per 100g (or 0.1g sodium) If the amount of salt per 100g is in between these figures, then that is a medium level of salt. Remember that the amount you eat of a particular food affects how much salt you will get from it. 6. Get active and try to be a healthy weight It's not a good idea to be either underweight or overweight. Being overweight can lead to health conditions such as heart disease, high blood pressure or diabetes. Being underweight could also affect your health. Check if you are the right weight for your height using the link below. If you're worried about your weight, ask your GP or a dietitian for advice. But if you think you just need to lose a little weight, the main things to remember are: only eat as much food as you needmake healthy choices - it's a good idea to choose low-fat and low-sugar varieties, eat plenty of fruit and veg and wholegrainsget more activeIt's also important to eat a variety of types of food so you get all the nutrients your body needs. Physical activity is a good way of using up extra calories, and helps control our weight. But this doesn't mean you need to join a gym. Just try to get active every day and build up the amount you do. For example, you could try to fit in as much walking as you can into your daily routine. Try to walk at a good pace. Whenever we eat more than our body needs, we put on weight. This is because we store any energy we don't use up - usually as fat. Even small amounts of extra energy each day can lead to weight gain. But crash diets aren't good for your health and they don't work in the longer term. The way to reach a healthy weight - and stay there - is to change your lifestyle gradually. Aim to lose about 0.5 to 1kg (about 1 to 2lbs) a week, until you reach a healthy weight for your height. 7. Drink plenty of water We should be drinking about 6 to 8 glasses (1.2 litres) of water, or other fluids, every day to stop us getting dehydrated. When the weather is warm or when we get active, our bodies need more than this. But avoid drinking soft and fizzy drinks that are high in added sugar. lcoholthere is nothing wrong with the occasional drink. But drinking too much can cause problems. Alcohol is also high in calories, so cutting down could help you control your weight. Women can drink up to 2 to 3 units of alcohol a day and men up to 3 to 4 units a day, without significant risk to their health. A unit is half a pint of standard strength (3 to 5% ABV) beer, lager or cider, or a pub measure of spirit. A glass of wine is about 2 units and alcopops are about 1.5 units. For good health, it's a good idea to spread your drinking throughout the week and avoid binge drinking. Drinking heavily over a long period of time can damage the liver. 8. Don't skip breakfast Breakfast can help give us the energy we need to face the day, as well as some of the vitamins and minerals we need for good health. Some people skip breakfast because they think it will help them lose weight. But missing meals doesn't help us lose weight and it isn't good for us, because we can miss out on essential nutrients. There is some evidence to suggest that eating breakfast can actually help people control their weight. So why not go for a bowl of wholegrain cereal with some sliced banana and a glass of fruit juice for a healthy start to the day?
What's the difference between "baby" teeth and permanent teeth? At between six and ten months of age, most infants begin to get their "baby" teeth.The Central Incisors (front middle teeth) usually come in first, and then teeth begin appearing on either side and work their way back to the second molars. By the time a child has reached three years old, most of the "baby" teeth should be present.The process begins to repeat itself when the child is about seven years old. The Central Incisors fall out first and are replaced by permanent teeth. By the ageof 21, most people have all of their permanent teeth. "Baby" teeth are important because they hold the place for permanent teeth and help guide them into correct position. "Baby" teeth play an important role in the development of speech and chewing.
GONORRHEA & CHLAMYDIA Disebabkan oleh bakteri. Infeksi dimulai beberapa hari sampai beberapa minggu setelah hubungan intim dengan orang yang terjangkit penyakit ini Pada pria, penyakit ini menyebabkan keluarnya cairan dari kemaluan pria. Buang air kecil dapat terasa sakit. Gejala-gejala ini dapat terasa berat atau tidak terasa sama sekali. Gejala-gejala gonorrhea pada wanita biasanya sangat ringan atau tidak terasa sama sekali, tetapi kalau tidak diobati penyakit ini dapat menjadi parah dan menyebabkan kemandulan Penyakit ini dapat disembuhkan dengan antibiotik bila ditangani secara dini HERPESDisebabkan oleh virus, dapat diobati tetapi tidak dapat disembuhkan Gejala timbul antara 3 sampai 10 hari setelah berhubungan intim dengan penderita penyakit ini Gejala awal muncul seperti lecet yang kemudian terbuka menjadi lubang kecil dan berair. Dalam 5 sampai 10 hari gejala hilang Virus menetap dalam tubuh dan dapat timbul lagi sesuatu saat, dan kadang-kadang sering Wanita kerap kali tidak sadar bahwa ia menderita herpes akrena lecet terjadi di dalam vagina INFEKSI JAMURDisebabkan oleh jamur Menyebabkan kegatalan berwarna merah di bawah kulit pria yang tidak disunat Pada wanita akan ke luar cairan putih kental yang menyebabkan rasa gatal Dapat disembuhkan dengan krim anti jamur SYPHILISDisebabkan oleh bakteria. Lesi muncul antara 3 minggu sampai 3 bulan setelah berhubungan intim dengan penderita penyakit ini Luka terlihat seperti lubang pada kulit dengan tepi yang lebih tinggi. Pada umumnya tidak terasa sakit Luka akan hilang setelah beberapa minggu, tetapi virus akan menetap pada tubuh dan penyakit dapat muncul berupa lecet-lecet pada seluruh tubuh Lecet-lecet ini akan hilang juga, dan virus akan menyerang bagiantubuh lain Syphilis dapat disembuhkan pada tiap tahapan dengan penicillin Pada wanita lesi dapat tersembunyi pada vagina VAGINISTISInfeksi pada vagina yang biasanya menyebabkan keluarnya cairan dari vagina yang berbau dan menimbulkan ketidak nyamanan Disebabkan oleh berbagai jenis bakteri (bakteri gonorrhea, chlamydia) atau jamur Juga dapat disebabkan oleh berbagai bakteri tidak berbahaya yang memang menetap pada vagina Dapat diselidiki dengan meneliti cairan vagina tersebut dengan mikroskop Pada umumnya dapat disembuhkan dengan obat yang tepat sesuai dengan penyebabnya. BISUL PADA ALAT KELAMINDisebabkan oleh virus (Virus Human Papilloma atau HPV) Muncul berupa satu atau banyak bisul atau benjolan antara sebulan sampai setahun setelah berhubungan intim dengan penderita penyakit tersebut Pada umumnya tidak dapat terlihat pada wanita karena terletak di dalam vagina, atau pada pria karena terlalu kecil. Dapat diuji dengan lapisan cuka Dapat berakibat serius pada wanita karena dapat menyebabkan kanker cervix Bisul pada kelamin ini dapat disembuhkan, wanita harus menjalankan pap smear setiap kali berganti pasangan intim KUTU KELAMINSangat kecil (lebih kecil atau sama dengan 1/8 inch), berwana kelabu kecoklatan, menetap pada rambut kemaluan. Dapat disembuhkan dengan obat cair yang digosokkan pada rambut kelamin KUTU DI BAWAH KULITMirip dengan kutu kelamin, tetapi ukurannya lebih kecil dan menetap di bawah kulit Menyebabkan luka-luka kecil dan gatal di seluruh tubuh Diobati dengan obat cair yang diusapkan ke seluruh tubuh Pakaian, seprei dan handuk harus dicuci setelah pengobatan, karena kutu dapat menetap pada kain-kain terebut AIDS (ACQUIRED IMMUNE DEFICIENCY SYNDROME)/HIV DISEASEPenyakit akibat hubungan intim yang paling serius, menyebabkan tidak bekerjanya sistim kekebalan tubuh Tidak ada gejala yang nyata tanpa penelitian darah Dapat menyebabkan kematian setelah sepukuh tahun setelah terinfeksi virus HIV, tetapi pengobatan telah ditemukan Disebarkan melalui hubungan intim dan pemakaian jarum suntik secara bersamaan. (Dr. T)
Most people know that we should be eating more fruit and veg. But most of us aren't eating enough. Did you know that we should be eating at least five portions of fruit and veg every day? You can choose from fresh, frozen, tinned, dried or juiced. But remember that potatoes don't count because they're a starchy food. How much fruit and veg should I be eating? Lots! Fruit and veg should make up about a third of the food you eat each day. And it's also important to eat a variety. Five-a-day is a good, achievable target. If you count your portions each day it might help you to increase the amount you eat. But what is a portion? ONE portion = 80g = any of these 1 apple, banana, pear, orange or other similar sized fruit 2 plums or similar sized fruit ½ a grapefruit or avocado 1 slice of large fruit, such as melon or pineapple 3 heaped tablespoons of vegetables (raw, cooked, frozen or tinned) 3 heaped tablespoons of beans and pulses (however much you eat, beans and pulses count as a maximum of one portion a day) 3 heaped tablespoons of fruit salad (fresh or tinned in fruit juice) or stewed fruit 1 heaped tablespoon of dried fruit (such as raisins and apricots) 1 handful of grapes, cherries or berries a dessert bowl of salad a glass (150ml) of fruit juice (however much you drink, fruit juice counts as a maximum of one portion a day) Getting your five portions a day If you eat one or two portions with each meal and have the occasional fruit snack you might be surprised at how easy it is to eat five-a-day. At breakfast you could: add a handful of dried fruit to your cerealeat half a grapefruit or an appledrink a glass of fruit juiceAt lunch you could: eat a bowl of saladhave a banana sandwichhave some fruit saladAt your evening meal you could: add vegetables or pulses to your curry, casserole or stir fryserve at least two types of vegetables with your fish, chicken or meatAnd don't forget, when you fancy a snack, reach for an apple, banana or perhaps even some dried fruit. Getting the most out of fruit and veg Some vitamins and minerals can be easily lost when fruit and veg are prepared or cooked, so try to remember:
eat fresh fruit and veg as soon as possible rather than storing for a long time - or use frozen insteaddon't overcook. Start with boiling water and cover tightly to keep in the steam, because this speeds up the cooking. You could use a steamer or a microwaveuse as little water as possible when you cook fruit and veg. If you use the cooking water for sauce or soup, you'll recapture some of the lost vitamins and mineralsavoid leaving any vegetables open to the air, light or heat if they have been cut. Always cover and chill them. But don't soak, because vitamins and minerals can dissolve awaydon't keep food hot for too long because vitamin levels start to drop within a few minutes Why it's important Fruit and veg are good sources of many vitamins and minerals, yet most of us don't eat enough of them. There is mounting evidence that people who eat lots of fruit and veg are less likely to develop chronic diseases such as coronary heart disease and some cancers. And don't forget, fruit and veg are also very low in fat. Recommendations Eat a wide variety of fruit and vegetables and aim for at least five portions a day. Try to avoid: adding fat or rich sauces to vegetables (such as carrots glazed with butter) adding sugar or syrupy dressings to fruit (such as stewed apple)
Hey, what's in that school luch or snack?Each time you eat a snack containing sugar or starch (carbohydrates), the resulting acid attack on your teeth can last up to 20 minutes, and a lot of snacks and drinks contain sugar. How much sugar? A single can of pop contains up to 10 teaspoons of sugar, and if you think that natural sugar (like the sugar in raisins or other fruit) is better for your teeth it’s not. Sugar is sugar, and the average Canadian consumes over 40 kilograms of sugar each year! Click here for a list of how much sugar your favorite snack might contain. Beat the Clock - foods that are eaten during a meal usually pose less of a threat to teeth because of the additional saliva produced during mealtime eating. Saliva helps to wash food particles from your mouth and lessen the damage from acid. Brush & floss those teeth - toothbrushing is important, and you should brush twice a day. Did you know that if you don’t floss, you miss cleaning up to 35% of each tooth? If you’re not sure how to floss, just ask your dentist. Stock up on Dairy Products - yogurt and cheese, milk and milk products contain things that are good for your teeth. Everything that’s made from milk is a good source of calcium - an essential nutrient for the development of bones and teeth. Some scientific studies have shown that eating cheese might actually help to protect your teeth from cavities by preventing something called demineralization (the loss of important calcium in your teeth).
The important thing to remember if you're a vegetarian is that you need to eat a balanced diet to make sure you're getting all the nutrients your body needs. On this page Healthy eating Getting the nutrients you need What do vegetarians eat? What do vegans eat? Healthy eating The main healthy eating messages are the same for everybody. As part of a healthy balanced diet, we should all be trying to do the following: eating at least five portions of a variety of fruit and veg every daybasing meals on starchy foods such as pasta, rice, cereals and pulses such as beans, peas and lentils. These should make up about a third of the diettrying to cut down on food that is high in saturated fat and having foods that are rich in unsaturated fat instead, such as vegetable oils (including sunflower, rapeseed and olive oil), oily fish, avocados, nuts and seedstrying to grill, bake, poach, boil, steam, dry-fry or microwave instead of frying or roasting in oil eating some protein foods such as dairy products, eggs or pulses and having a variety of these foodscutting down on sugarwatching how much salt we're eating - it's a good idea to check food labels and try not to add salt to your food when you're cooking drinking about 1.2 litres (6 to 8 glasses) of fluid a day or more if you exerciseBut you also need to make sure you're getting enough nutrients, especially protein, iron and selenium, which can sometimes be lacking in a meat-free diet. Getting the nutrients you needGetting enough proteinIt's important to make sure you're getting enough protein. These foods are all good sources, so try to include a mixture of these in your diet each day, and vary the types you choose: pulses (such as lentils and beans)nuts and seedseggssoya and soya products such as tofumycoprotein, sold as Quorn™wheat proteins, such as cereals, bread, rice and maizemilk and dairy productsProtein is made of amino acids, some of which are known as 'essential amino acids' because the body can't make them itself. It's important to get some of each of these essential amino acids at the same time. Soya and quinoa are the only vegetarian sources of the complete mix of essential amino acids. (The complete mix is also found in meat, poultry, fish and eggs.) Although it sounds complicated, it's actually easy to get all the essential amino acids you need by eating different types of protein foods at the same time, in fact you will often being doing this already, for example by having: beans on your toastmilk with your breakfast cerealrice with lentil dhala rice and bean saladvegetable chilli (with kidney beans) served with rice or tortillasbread and cheesesoup made with lentils, beans or split peas with a chunk of breadhoumous and pitta breadIt's also not a good idea to rely on one type of protein because you might be missing out on nutrients. And, if for example you rely on cheese as your source of protein, you might be having too much saturated fat. If you don't eat milk and dairy products, choose soya, rice or oat drinks fortified with calcium instead. Getting enough iron Although meat is the best source of iron, it can also be found in:pulsesgreen vegetables such as watercress, broccoli, spring greens and okrabreadfortified breakfast cerealsRemember that it's easier to absorb iron from food if we eat it with foods that contain vitamin C, so have some fruit or veg, or a glass of fruit juice with your meal.
