Glass of milk
Milka |
Baked potato with beans
Baked potato with beans |
A jacket
potato with baked beans makes magnesium, iron, and fiber-rich meal. Magnesium
is important for bone development and helps your body to convert food into
energy.
A variety of vegetables
Vegetables |
Sunflower and pumpkin seeds
Sunflower and pumpkin seeds |
A small
handful of sunflower seeds of pumpkin seeds, whether as a snack to nibble, or
added to yogurt and salads, will give you magnesium, iron, and omega-3 boost.
Dried fruit
Dried fruits |
Dried fruit
such as apricots, dates, and figs contain calcium and iron and are great snacks to have stashed on your desk. Or add some chopped to low-fat yogurt.
Brown rice vegetable risotto
Brown rice vegetable |
Wholegrain
or brown rice and mushrooms contain magnesium, fiber, vitamin D, and calcium.
Try a mushroom risotto with cooked spinach on the side, or with peas mixed
through. Or make a chicken and edamame bean pilaf with brown basmati rice.
Peanut butter on whole-meal bread
Peanut butter |
Peanut butter, or any nut butter, contains healthy fats and is a good source of magnesium and iron, as is fortified whole-grain bread. The two together make a sustaining snack, and a glass of milk on the side adds calcium.
Cheese on seeded bread
Cheese on seeded bread |
Low-fat
cream cheese, or any cheese that you like, on seeded bread, will give you
calcium, as well as magnesium. Have with crunchy salad such as radishes and
cucumber.
Hummus
Hummus |
Have a pot
of low-fat hummus in the fridge for a tasty way to get calcium and iron. A
small wholegrain pitta or granary bread and crunchy raw vegetables will add
magnesium.
Canned sardines
Canned sardines |
Mash canned
sardines, including the soft, edible bones, on a slice of wholegrain toast. Or
mix through spaghetti with a little parmesan and pine nuts for extra magnesium
and iron. Choose sardines in oil or tomato sauce. A watercress salad is a refreshing
accompaniment that is packed with calcium and vitamin C.
A little dark chocolate
Dark chocolate |
Believe it
or not, dark chocolate contains magnesium, potassium, iron, and some calcium. So
feel free to enjoy a couple of squares from time to time.
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