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1. Vegetables:
Including fresh, frozen or canned in water such as: carrots, onions, turnip, swede, sprouts, cabbage, peppers, mushrooms, sweetcorn, peppers, leeks, courgettes, broccoli, cauliflower, salad, tomatoes, cucumber, spring onions etc

2. Fruit:
This includes apples, bananas, pears, oranges, grapefruit, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, nectarines, peaches, melons etc

3. Fresh Fruit Juice or smoothie:
This includes apples, bananas, pears, oranges, grapefruit, raisins, pineapple, mango, kiwi fruit, strawberries, raspberries, nectarines, peaches, melons etc

4. Beans:
This includes red kidney, haricot, butter, black eye, pinto, red lentils, green lentils and brown lentils

5. Oats:
Sprinkle oats over fresh fruit or use to make porridge, sweetened with honey, fresh fruit and flavor it with cinnamon.

6. Potatoes & Brown rice

7. Fresh fish:
Including cod, plaice, mackerel, salmon, lobster, crab, trout, haddock, tuna, prawns, Dover sole, red mullet, halibut, lemon sole, swordfish.

8. Unsalted nuts:
Including peanuts, almonds, cashew, hazel nuts, macadamia, pecans, pine nuts, pistachio, walnuts etc.

9. Natural yogurt

10. Honey:
Increase athletic performance, Reduce cough and throat irritation, Prevent cancer and heart disease, Anti-bacterial, anti-fungal, anti-fungal etc.

11. Water:
At least 2 litres a day.

Written by: Admin

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