Debe youth foundation

Breakfast

Some Suggestions: Cornflakes, Cereals or Porridge, you could also have some fruit salad.

Lunch

Sandwiches with fillings like cheese, lettuce and salad.

Dinner

Some healthy foods are chicken, roast lamb, grilled fish and fruit salad for dessert.

Snacks

For snacks consider apples, bananas, manderine, apricots and vegetables (carrot sticks contain carotene) are great too.

Drinks

A really good drink is water. Milk gives you calcium, it will make your bones and teeth stronger. Vegetable and fruit juice are rich in vitamins. So don't forget to incude them in your diet.

Vitamin A: is also known as the Sight Vitamin. It is found in most dark green and yellow vegetables and fruits. Cabbage, Parsley, Apricots, Oranges, Peaches, Melons, Fish liver oils, fish, milk and butter are good sources of Vitamin A.

Vitamin B1, B2, B3: Sources are Bread, Milk, Liver, kidneys, Cereals, Japanese seaweeds (wakame and kombu), green vegetables

Vitamin C: Sources: Citrus fruit, berries, green pappers, tomatoes, beansprouts, and freshly dug potatoes. Vitamin C prevents cold and it helps to heal cuts, bruises and burns.

Vitamin D: Also known as the Sunshine Vitamin. It prevents bone diseases such as rickets. It keeps your teeth healthy and strong.

Vitamin E: It is also called the Miracle Vitamin as it cures many diseases, heals scars, and helps to keep the skin look young. Source: Wheatgerm Oil