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NUTRITION, HEALTH AND SPIRITUALITY
Whole Grains Five or more servings a day
Serving size: One medium piece of fruit, 1/2 cup cooked fruit, 4 ounces juice
Protein and Amino Acids
Two or more servings a day
This group includes bread, rice, pasta, hot or cold cereal, Corn, millet, barley, bulgur, buckwheat groats, and tortillas. Build each of your meals around a hearty grain dish -- grains are rich in fiber and other complex carbohydrates, as well as protein, B vitamins, and zinc
Legumes -- that is another name for beans, peas, and lentils -- are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes almonds and nuts, chickpeas, all our beans like Mung and Dal, baked and re-fried beans, soymilk, Tempeh and textured vegetable protein (both are soy derivatives).
Serving size: 1/2 cup hot cereal, 1 ounce dry cereal, 1 slice bread
Vegetables
Serving size: 1/2 cup cooked beans, 4 ounces tofu or Tempeh, 8 ounces soymilk
Vegetable Fats and Oils,
Sweets and Salt
Three or more servings a day Vegetables are packed with nutrients; they provide vitamin C, beta-carotene, riboflavin, iron, calcium, fiber, and other nutrients. Dark green, leafy vegetables such as broccoli, collards, kale, mustard and turnip greens, chicory, or bok choy are especially good sources of these nutrients. Dark yellow and orange vegetables such as winter squash and pumpkin provide extra beta-carotene. Include generous portions of a variety of vegetables in your diet.
Use Sparingly Fats and Oils are full of calories and cholesterol. Use oil sparingly.
Serving size: 1-cup raw vegetables, 1/2 cup cooked vegetables
Fruits
While cooking: . Do not use a lot of oil to cook . Do not cook at high temperature
because it destroys most of the nutrients Limit to not very spicy foods as it
results in acidity. . Use unbleached flour to keep nutrients
Three or more servings a day
Fruits are rich in fiber, vitamin C, and beta-carotene. Be sure to include at least one serving each day of fruits that are high in vitamin C -- citrus fruits, melons, and strawberries are all good choices. Choose whole fruit over fruit juices, which do not contain very much fiber.
if w If we maintain the above food groups and the portions recommended, and add exercise to our daily routine we would remain healthy.
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THE FIRST STEP OF JAINISM
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