Top Nutritionist Recommended Foods

Top Nutritionist Recommended Foods Scan for more information

Isabelle Cookson

Flip for America‘s Most Trusted Brands

Information Resources

All resources for the project can be found by using your phone camera to scan the QR code on either front cover. This will bring you to a website that explains each project in greater detail, how they connect, what my process was behind them all, and the research I did. There are links to the websites I used for research, ranging from nutrition labels to social design work. I recommend looking through it to see the extent of information involved in the food industry since what is presented here is a very paired down version of what goes on behind nutrition labels.

This is a double sided booklet. To get the full scope of it, you must flip it over when you reach the middle and start again from the other side. It is used as a supplement to the Nurtiment app to give more information on the ingredients of the produce the app includes since the app focuses mainly on explaining the nutrition facts label. On this side of the book, you’ll get information about the “Top Five Nutritionist Recommended Foods” which I found through research from WebMD, Reader’s Digest, and Medical News Today. On the other side, you’ll find information about the project as a whole, some examples of my research and process, and how the project has developed and changed to further incorporate the New London community. You’ll also find information on the “Top Five Most Trusted Brands”, taken from the Morning Consult’s “Consumer Trends in the Food and Beverage Industry” report.

Projects

Breakfast Oatmeal

1/2 cup oats 1 cup milk

America’s Most Trusted Brands

2 tsp sunflower seeds

1 1/2 tsp brown sugar

Scan for more information

1 tsp pumpkin seeds 3/4 tsp cinnamon

Isabelle Cookson

Sunflower Seeds

Quaker Oats Serving Size: 1/2 cup

Serving Size: 1/4 cup

Nutrition Facts Calories: 150 Total Fat: 4%

Saturated Fat: 3% Trans Fat: 0g

Polyunsaturated Fat: 1g

Nutrition Facts

7% of total daily calories.

Fat helps absorb vitamins (like Vitamin A); supplies energy; builds cell membranes; most adults should receive less than 30% of their calories from fat.

Usually solid at room temperature; associated with negative health effects like heart disease; should limit intake to less than 7–10% of calories from saturated fat.

Also associated with negative health effects like heart disease and should be avoided completely; labels that say 0g Trans Fat can still have up to .5g, so check ingredients for “hydrogenated.”

Liquid at room temperature; lowers cancer and heart disease risks, raises good cholesterol levels and lower bad cholesterol; should account for 10% total calories.

Monounsaturated Fat: 1g Liquid at room temperature; lowers cancer and heart disease risks, raises good cholesterol levels and lower bad cholesterol; should account for 7–10% total calories.

Cholesterol: 0%

The body makes all the cholesterol it needs; too much cholesterol can make plaque which sticks to the walls of your arteries creating blood clots, heart attacks and strokes.

Carbohydrates: 10%

Main source of energy; simple carbs include sugars naturally found in food, complex carbs include whole grain and starchy foods which are also sources of fiber.

Sodium: 0%

Dietary Fiber: 13% Total Sugar: 1g

Added Sugar: 0%

Protein: 5g

Vitamin D: 0% Calcium: 0% Iron: 8%

Potassium: 2%

Thiamine: 15%

Phosphorus: 10%

Magnesium: 10%

You need some sodium to help with nerve and muscle function and keep internal fluid balance. Too much sodium can lead to high blood pressure; should limit to less than 2.3g per day.

Type of carbohydrate; helps with weight control (by making you feel full faster), digestion and preventing constipation.

Type of carbohydrate and is included naturally in some foods (simple carbohydrates) total sugar also includes added sugar which should be avoided.

The body doesn’t need sugar to function and added sugars don’t add any nutrients, only calories, contributing to weight gain and heart disease (should consume no more than 25g).

Helps build and maintain bones, muscle, and skin. Protein from animal products are complete proteins because they supply all amino acids the body can’t make (plants are incomplete).

Helps absorb calcium and build and maintain bones; also has a role in nerve, muscle, and immune systems. Can be consumed through skin (sunlight), diet, and supplements.

Helps make, maintain, and strengthen bones and teeth, helps muscles and blood vessels contract and expand, to secrete hormones and enzymes, and send messages through nervous system.

Part of many different proteins including hemoglobin which carries oxygen around the body. Too little iron causes anemia and too much can cause iron poisoning.

Type of electrolyte and essential mineral; helps nerve function, muscle contraction, moving nutrients through cells, and keeping heartbeat regular. Can offset sodium’s affect on blood pressure.

Also known as Vitamin B1; helps cells change carbohydrates into energy and plays a role in muscle contractions and conduction of nerve signals.

Type of macromineral that helps with keeping your bones, muscles, heart, and brain working properly. Adults should aim for 700mg of phosphorus per day.

Type of macromineral that helps with energy creation, protein formation, gene maintenance, muscle movement, and nervous system regulation.

Ingredients Whole grain rolled oats

Serving Size: 1 cup

Calories: 130 Total Fat: 8%

Saturated Fat: 15% Trans Fat: 0%

Cholesterol: 7% Sodium: 5%

Carbohydrates: 4% Dietary Fiber: 0% Total Sugar: 12g Protein: 17%

Vitamin A: 10%

Vitamin C: 10%

“Meals in a Day” Three 45x45” posters which show and explain my nutrition in a day.

6% of total daily calories

Fat helps absorb vitamins (like Vitamin A); supplies energy; builds cell membranes; most adults should receive less than 30% of their calories from fat.

Usually solid at room temperature; associated with negative health effects like heart disease; should limit intake to less than 7–10% of calories from saturated fat.

Also associated with negative health effects like heart disease and should be avoided completely; labels that say 0g Trans Fat can still have up to .5g, so check ingredients for “hydrogenated.”

The body makes all the cholesterol it needs; too much cholesterol can make plaque which sticks to the walls of your arteries creating blood clots, heart attacks and strokes.

You need some sodium to help with nerve and muscle function and keep internal fluid balance. Too much sodium can lead to high blood pressure; should limit to less than 2.3g per day.

Main source of energy; simple carbs include sugars naturally found in food, complex carbs include whole grain and starchy foods which are also sources of fiber.

Type of carbohydrate; helps with weight control (by making you feel full faster), digestion and preventing constipation.

Type of carbohydrate and is included naturally in some foods (simple carbohydrates) total sugar also includes added sugar which should be avoided.

Helps build and maintain bones, muscle, and skin. Protein from animal products are complete proteins because they supply all amino acids the body can’t make (plants are incomplete).

Type of antioxidant (substance that can delay or prevent cell damage) and helps with vision, bone growth, reproductive systems, cell functions, and your immune system.

Type of antioxidant (substance that can delay or prevent cell damage) and is important for skin, bones, connective tissue, healing injuries, and helps absorb iron.

Vitamin D: 25%

Helps absorb calcium and build and maintain bones; also has a role in nerve, muscle, and immune systems. Can be consumed through skin (sunlight), diet, and supplements.

Iron: 0%

Part of many different proteins including hemoglobin which carries oxygen around the body. Too little iron causes anemia and too much can cause iron poisoning.

Calcium: 30%

Reduced Fat Milk

Linked with improved bone health and low blood pressure; reduced risk of osteoporosis, cardiovascular disease, and type two diabetes.

Vitamin A Palmitate

Ascorbic Acid

Also known as Vitamin C; Type of antioxidant (substance that can delay or prevent cell damage) and is important for skin, bones, connective tissue, healing injuries, and helps absorb iron.

Vitamin D3

Form of Vitamin A; type of retinoid which are bioavailable substances meaning they are easily and efficiently absorbed into the body.

Type of Vitamin D and is also called cholecalciferol; helps treat or prevent osteoporosis and helps kidneys recycle phosphate back into your blood and keep the right pH levels.

Pumpkin Seeds Serving Size: 1/4 cup

Nutrition Facts Calories: 180

8% of total daily calories

Saturated Fat:18%

Usually solid at room temperature; associated with negative health effects like heart disease; should limit intake to less than 7–10% of calories from saturated fat.

Trans Fat: 0g

Cholesterol: 0% Sodium: 0%

Carbohydrates: 1% Dietary Fiber: 12% Total Sugar: 1g Protein: 9g

Calcium: 0% Iron: 15%

Vitamin A: 2%

Vitamin C: 0%

Fat helps absorb vitamins (like Vitamin A); supplies energy; builds cell membranes; most adults should receive less than 30% of their calories from fat.

Also associated with negative health effects like heart disease and should be avoided completely; labels that say 0g Trans Fat can still have up to .5g, so check ingredients for “hydrogenated.”

The body makes all the cholesterol it needs; too much cholesterol can make plaque which sticks to the walls of your arteries creating blood clots, heart attacks and strokes.

You need some sodium to help with nerve and muscle function and keep internal fluid balance. Too much sodium can lead to high blood pressure; should limit to less than 2.3g per day.

Main source of energy; simple carbs include sugars naturally found in food, complex carbs include whole grain and starchy foods which are also sources of fiber.

Type of carbohydrate; helps with weight control (by making you feel full faster), digestion and preventing constipation.

Type of carbohydrate and is included naturally in some foods (simple carbohydrates) total sugar also includes added sugar which should be avoided.

Helps build and maintain bones, muscle, and skin. Protein from animal products are complete proteins because they supply all amino acids the body can’t make (plants are incomplete).

Helps make, maintain, and strengthen bones and teeth, helps muscles and blood vessels contract and expand, to secrete hormones and enzymes, and send messages through nervous system.

Part of many different proteins including hemoglobin which carries oxygen around the body. Too little iron causes anemia and too much can cause iron poisoning.

Type of antioxidant (substance that can delay or prevent cell damage) and helps with vision, bone growth, reproductive systems, cell functions, and your immune system.

Type of antioxidant (substance that can delay or prevent cell damage) and is important for skin, bones, connective tissue, healing injuries, and helps absorb iron.

Ingredients Organic Pumpkin Seeds

Cholesterol: 0% Sodium: 0%

Carbohydrates: 1% Dietary Fiber: 8% Total Sugar: 1g Protein: 7g

Calcium: 2% Iron: 10%

Vitamin A: 0%

Vitamin C: 0%

Also called Pepitas; high in antioxidants (which reduce inflammation and protect cells), reduces risk of cancer, improves prostate, bladder, and heart health.

Also associated with negative health effects like heart disease and should be avoided completely; labels that say 0g Trans Fat can still have up to .5g, so check ingredients for “hydrogenated.”

The body makes all the cholesterol it needs; too much cholesterol can make plaque which sticks to the walls of your arteries creating blood clots, heart attacks and strokes.

You need some sodium to help with nerve and muscle function and keep internal fluid balance. Too much sodium can lead to high blood pressure; should limit to less than 2.3g per day.

Main source of energy; simple carbs include sugars naturally found in food, complex carbs include whole grain and starchy foods which are also sources of fiber.

Type of carbohydrate; helps with weight control (by making you feel full faster), digestion and preventing constipation.

Type of carbohydrate and is included naturally in some foods (simple carbohydrates) total sugar also includes added sugar which should be avoided.

Helps build and maintain bones, muscle, and skin. Protein from animal products are complete proteins because they supply all amino acids the body can’t make (plants are incomplete).

Helps make, maintain, and strengthen bones and teeth, helps muscles and blood vessels contract and expand, to secrete hormones and enzymes, and send messages through nervous system.

Part of many different proteins including hemoglobin which carries oxygen around the body. Too little iron causes anemia and too much can cause iron poisoning.

Type of antioxidant (substance that can delay or prevent cell damage) and helps with vision, bone growth, reproductive systems, cell functions, and your immune system.

Type of antioxidant (substance that can delay or prevent cell damage) and is important for skin, bones, connective tissue, healing injuries, and helps absorb iron.

Ingredients Organic Hulled Sunflower Promotes cardiovascular health, healthy cholesterol Seeds levels, contains selenium, an antioxidant that helps thyroid health and is an anti-inflammatory.

Nutrition Facts

“Nutriment: Augmented Reality Nutrition App” App that explains nutrition facts.

“Nutritionist and Trusted Brands Booklet” Booklet explaining ingredients.

Calories: 17

1% of total daily calories

Saturated Fat: 0%

Usually solid at room temperature; associated with negative health effects like heart disease; should limit intake to less than 7–10% of calories from saturated fat.

Total Fat: 0%

Cholesterol: 0% Sodium: 0%

Potassium: 0%

Carbohydrates: 1% Dietary Fiber: 0% Total Sugar: 4.5g Protein: 0g

Calcium: 0% Iron: 0%

Vitamin A: 0%

Vitamin C: 0%

Fat helps absorb vitamins (like Vitamin A); supplies energy; builds cell membranes; most adults should receive less than 30% of their calories from fat.

Also associated with negative health effects like heart disease; should be avoided completely (no calories should be from Trans Fat).

The body makes all the cholesterol it needs; too much cholesterol can make plaque which sticks to the walls of your arteries creating blood clots, heart attacks and strokes.

You need some sodium to help with nerve and muscle function and keep internal fluid balance. Too much sodium can lead to high blood pressure; should limit to less than 2.3g per day.

Main source of energy; simple carbs include sugars naturally found in food, complex carbs include whole grain and starchy foods which are also sources of fiber.

Type of carbohydrate; helps with weight control (by making you feel full faster), digestion and preventing constipation.

Type of carbohydrate and is included naturally in some foods (simple carbohydrates) total sugar also includes added sugar which should be avoided.

EDIBLE New London Project

Helps build and maintain bones, muscle, and skin. Protein from animal products are complete proteins because they supply all amino acids the body can’t make (plants are incomplete).

Helps make, maintain, and strengthen bones and teeth, helps muscles and blood vessels contract and expand, to secrete hormones and enzymes, and send messages through nervous system.

Part of many different proteins including hemoglobin which carries oxygen around the body. Too little iron causes anemia and too much can cause iron poisoning.

Cookson in association with systems, cell functions, and your immune system.

Type of antioxidant (substance that can delay or preventIsabelle cell damage) and helps with vision, bone growth, reproductive Type of antioxidant (substance that can delay or preventFRESH cell damage)New and is important for skin, bones, connective tissue, healing London, the New London Fiveinjuries, and helps absorb iron.

Ingredients Sugar

Helps make, maintain, and strengthen bones and teeth, helps muscles and blood vessels contract and expand, to secrete hormones and enzymes, and send messages through nervous system.

Ingredients

Total Fat: 22%

Flip8%for the Top Nutritionist of total daily calories Fat helps absorb vitamins (like Vitamin A); supplies energy; builds cell membranes; most adults should receive less than 30% of their calories from fat.

Recommended Foods Usually solid at room temperature; associated with negative health effects like heart disease; should limit intake to less than 7–10% of calories from saturated fat.

Saturated Fat:10%

Trans Fat: 0g

Serving Size: 1 tsp

N

Nutrition Facts

Total Fat: 25%

Brown Sugar

Used to combat high blood pressure, high cholesterol, diabetes, digestion problems, and heart disease; also might help to prevent stomach cancer and colon cancer.

Hood 2% Milk

Calories: 190

Year Agricultural Planning Commitee, and community partners.

Molasses

Should be limited to<10% of daily calories per day; linked with causing obesity, acne, cellular aging, lower overall energy levels, diabetes, heart disease, cancer, and depression.

Sweetener that is healthier than sugar; byproduct of sugar-making process; contains more vitamins and minerals but is also very high in sugar and should be consumed in moderation.

Cinnamon Serving Size: 1 tsp

Nutrition Facts Calories: 19

1% of total daily calories

Saturated Fat: 0%

Usually solid at room temperature; associated with negative health effects like heart disease; should limit intake to less than 7–10% of calories from saturated fat.

Total Fat: 0%

Cholesterol: 0% Sodium: 0%

Potassium: 0%

Carbohydrates: 2% Dietary Fiber: 16% Total Sugar: .2g Protein: 0%

Vitamin A: 0%

Vitamin C: 0%

Fat helps absorb vitamins (like Vitamin A); supplies energy; builds cell membranes; most adults should receive less than 30% of their calories from fat.

The body makes all the cholesterol it needs; too much cholesterol can make plaque which sticks to the walls of your arteries creating blood clots, heart attacks and strokes.

You need some sodium to help with nerve and muscle function and keep internal fluid balance. Too much sodium can lead to high blood pressure; should limit to less than 2.3g per day.

Type of electrolyte and essential mineral; helps nerve function, muscle contraction, moving nutrients through cells, and keeping heartbeat regular. Can offset sodium’s affect on blood pressure.

Main source of energy; simple carbs include sugars naturally found in food, complex carbs include whole grain and starchy foods which are also sources of fiber.

Type of carbohydrate; helps with weight control (by making you feel full faster), digestion and preventing constipation.

Type of carbohydrate and is included naturally in some foods (simple carbohydrates) total sugar also includes added sugar which should be avoided.

Helps build and maintain bones, muscle, and skin. Protein from animal products are complete proteins because they supply all amino acids the body can’t make (plants are incomplete).

Type of antioxidant (substance that can delay or prevent cell damage) and helps with vision, bone growth, reproductive systems, cell functions, and your immune system.

Type of antioxidant (substance that can delay or prevent cell damage) and is important for skin, bones, connective tissue, healing injuries, and helps absorb iron.

L N E L B I D E Calcium: 7% Iron: 3%

Vitamin D: 0%

Vitamin B-6: 0%

Vitamin B-12: 0% Magnesium: 1%

Helps make, maintain, and strengthen bones and teeth, helps muscles and blood vessels contract and expand, to secrete hormones and enzymes, and send messages through nervous system.

Part of many different proteins including hemoglobin which carries oxygen around the body. Too little iron causes anemia and too much can cause iron poisoning.

Helps absorb calcium and build and maintain bones; also has a role in nerve, muscle, and immune systems. Can be consumed through skin (sunlight), diet, and supplements.

Also known as pyridoxine; must be consumed (body can’t make it); important for protein, fat and carbohydrate metabolism, creation of red blood cells, and building neurotransmitters.

Type of nutrient; helps keep nerve and blood cells healthy, and make DNA; adults should consume 2.4mcg per day.

Type of macromineral that helps with energy creation, protein formation, gene maintenance, muscle movement, and nervous system regulation.

Ingredients Ground Cinnamon

Spice with high antioxidant levels; it is anti-inflammatory, anti-diabetic, anti-microbial, and immunity boosting; potentially helps to prevent cancer and heart disease.

“The EDIBLE New London Project” Design for EDIBLE New London with community activations.

Behind the Nutrition Facts Calories

A calorie is a unit of energy linked with weight management.

To maintain your weight, you should be consuming the same amount of energy through calories by eating, as you expend through exercise.

Total Fat

Fat helps absorb vitamins (like Vitamin A), supplies energy, and builds cell membranes. Most adults should receive less than 30% of their calories from fat.

Saturated Fat

Saturated fats are usually solid at room temperature. They’re associated with negative health effects like heart disease.

Intake should be limited to less than 7–10% of daily calories.

Cholesterol

Sodium

The body makes all the cholesterol it needs. Too much cholesterol can make plaque which sticks to the walls of your arteries creating blood clots which can cause heart attacks and strokes.

You need some sodium to help with nerve and muscle function and keep internal fluid balanced. Too much sodium can lead to high blood pressure. It should be limited to less than 2.3g per day.

Carbohydrates

Carbohydrates are the body’s main source of energy. Simple carbs include sugars naturally found in food while complex carbs are whole grain and starchy foods which are also sources of fiber.

Dietary Fiber

Dietary fiber is a type of carbohydrate. It helps with weight control (by making you feel full faster), digestion and preventing constipation.

Total Sugar Protein

Sugar is a type of carbohydrate and is included naturally in some foods (simple carbohydrates) total sugar also includes added sugar which should be avoided.

Protein helps build and maintain bones, muscle, and skin. If it comes from animal products, it’s a complete protein because it supplies all amino acids the body can’t make.

Vitamin D Calcium Iron Potassium

Vitamin A Vitamin C Vitamin B6

Magnesium Cobalamin

Vitamin D helps absorb calcium and build and maintain bones.

It also has a role in nerve, muscle, and immune systems and can be consumed through diet, and supplements or the sun.

Calcium helps make, and maintain bones and teeth. It helps muscles and blood vessels contract and expand to secrete hormones and enzymes and aids in nervous system functions.

Iron is part of many different proteins including hemoglobin which carries oxygen around the body. Too little iron causes anemia and too much can cause iron poisoning.

Potassium is a type of electrolyte and essential mineral. It helps nerve function, muscle contraction, move nutrients through cells, and keeping a regular heartbeat. It can help offset sodiumâ&#x20AC;&#x2122;s affect on blood pressure.

Vitamin A is a type of antioxidant (substance that can delay or prevent cell damage) and helps with vision, bone growth, reproductive systems, cell functions, and immune system.

Vitamin C is a type of antioxidant (substance that can delay or prevent cell damage) and is important for skin, bones, connective tissue, healing injuries, and helps absorb iron.

Also known as pyridoxine, Vitamin B6 must be consumed (the body canâ&#x20AC;&#x2122;t make it). It is important for protein, fat and carbohydrate metabolism, creation of red blood cells, and for building neurotransmitters.

Type of macromineral that helps with energy creation, protein formation, gene maintenance, muscle movement, and nervous system regulation.

Also known as vitamin B12, cobalamin is a type of nutrient which helps keep nerve and blood cells healthy, and make DNA. Adults should consume 2.4mcg per day.

Leafy Greens Nutrition Facts Serving size: 1 cup

Calories: 7

Carbohydrates: 0%

Iron: 4%

Total Fat: 0%

Dietary Fiber: 2%

Potassium: 4%

Saturated Fat: 0%

Total Sugar: .1g

Vitamin A: 56%

Trans Fat: 0%

Protein: 1%

Vitamin C: 14%

Cholesterol: 0%

Vitamin D: 0%

Vitamin B6: 5%

Sodium: 1%

Calcium: 3%

Magnesium: 6%

Ingredients

Leafy Greens

Leafy greens encompass dark greens like spinach, kale, bok choy and broccoli. They are rich in vitamins A, C, E K, and many B vitamins like folate which promotes heart health and can help prevent certain birth defects by protecting DNA and ensuring duplication. They also contain cartenoid antioxidants which help protect cells and block early stages of cancer, fiber, iron, magnesium, potassium, and calcium. Eating two to three servings of leafy greens a week may lower the risk of certain cancers and decrease the risk of heart disease.

Ways to enjoy them: Salad, wrap, in soup, stir-fry, steamed, in an omelet.

Oatmeal Nutrition Facts Serving size: 1 cup

Calories: 158

Carbohydrates: 9%

Iron: 77%

Total Fat: 4%

Dietary Fiber: 16%

Potassium: 4%

Saturated Fat: 2%

Total Sugar: 1g

Vitamin A: 20%

Trans Fat: 0%

Protein: 12%

Vitamin C: 0%

Cholesterol: 0%

Vitamin D: 0%

Vitamin B6: 35%

Sodium: 4%

Calcium: 18%

Magnesium: 15%

Ingredients

Oatmeal

Oatmeal is a grain. It’s important when picking out oatmeal to check the nutrition label as some instant packets add sugar.

Oatmeal helps to lower levels of the “bad” LDL cholesterol which in turn helps heart health. Because it’s high in fiber, oatmeal also helps regulate metabolism and makes you feel full longer. It is high in antioxidants and helps with inflammation.

Ways to enjoy it: Cooked using stove top, microwave or slow cooker, as overnight oats soaked in milk or yogurt, topped with berries, fruit, seeds, or spices like cinnamon, ginger, or pumpkin pie spice, or as a fruit crumble topping.

Eggs Nutrition Facts Serving size: 1 large egg

Calories: 78

Carbohydrate: 0%

Iron: 3%

Total Fat: 7%

Dietary Fiber: 0%

Potassium: 1%

Saturated Fat: 8%

Total Sugar: .6g

Vitamin A: 5%

Trans Fat: 0%

Protein: 12%

Vitamin C: 0%

Cholesterol: 62%

Vitamin D: 11%

Vitamin B6: 5%

Sodium: 2%

Calcium: 2%

Magnesium: 1% Cobalamin: 10%

Ingredients

Eggs

Eggs are an inexpensive, good source of protein and essential nutrients. More than half the protein, and vitamin B2 are in the egg whites. Egg yolks contain more calories and fat than the whites. Overall, eggs are a good source of selenium, zinc, iron, copper, lecithin and vitamins D, B6, B12, A, D, E, and K. Eggs are considered “complete” sources of protein because they contain all nine essential amino acids that our body can’t produce itself. They do have a high cholesterol content but high cholesterol levels are more of an issue when combined with high levels of saturated fat and they can actually help reduce the risk of heart disease and stroke when they’re the “good” type of cholesterol. However, you should consult your doctor if you have high cholesterol levels before relying on eggs as a main source of protein.

Ways to enjoy them: Boiled, fried, as an omelet, poached, scrambled, deviled, frittata, as part of a salad, stir-fry, sandwich or grilled cheese, egg salad, or for dessert as a custard.

Blueberries Nutrition Facts Serving size: 1 cup

Calories: 85

Carbohydrates: 7%

Iron: 2%

Total Fat: 0%

Dietary Fiber: 14%

Potassium: 3%

Saturated Fat: 0%

Total Sugar: 15g

Vitamin A: 1%

Trans Fat: 0%

Protein: 2%

Vitamin C: 24%

Cholesterol: 0%

Vitamin D: 0%

Vitamin B6: 5%

Sodium: 0%

Calcium: 0%

Magnesium: 2%

Ingredients

Blueberries

Blueberries are one of the few fruits or berries native to North America. They’re high in vitamins C and K, a good source of fiber, and abundant in antioxidants, giving them anti-inflammatory qualities. They have a higher antioxidant content than most other berries. They’ve been proven to aid in memory function and slow down memory degeneration.

They can also help prevent high blood pressure and build up of plaque in arteries, lowering the risk of heart disease.

Consuming whole blueberries can help balance insulin levels, promote a healthy immune system, and is linked to lowering cancer risks.

Choose firm, plump, dry berries with a dark blue color. Frozen berries don’t lose any of their nutritional content.

Ways to enjoy them: Individually, with other berries, in a smoothie, to top cereal, yogurt or oatmeal, added to a salad, in muffins, pancakes, or a fruit crumble.

Salmon Nutrition Facts Serving size: .5 fillet (198g)

Calories: 412

Carbohydrates: 0%

Iron: 3%

Total Fat: 41%

Dietary Fiber: 0%

Potassium: 20%

Saturated Fat: 30%

Total Sugar: 0g

Vitamin A: 1%

Trans Fat: 0%

Protein: 80%

Vitamin C: 12%

Cholesterol: 36%

Vitamin D: 0%

Vitamin B6: 65%

Sodium: 4%

Calcium: 1%

Magnesium: 13% Cobalamin: 106%

Ingredients

Salmon

There are several sustainable varieties of salmon which are usually classified by the ocean in which theyâ&#x20AC;&#x2122;re located.

Salmon is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium, and vitamin B12). It also contains omega-3 fatty acids which are an essential fat that the body canâ&#x20AC;&#x2122;t produce itself. Omega-3 fatty acids help with healthy brain functions and protect against heart disease and many chronic diseases.

Ways to enjoy it: As a fillet, smoked or salted, canned, as a fishcake, or in a pie.