Powerful Leafy Green Vegetables

Lack of iron could be a problem for vegetarians and vegans not aware of the fact that iron from foods cannot be utilized by the body unless there is presence of vitamin C at the same time to act as catalyst. To solve that problem eat food with leafy green vegetables such lettuce, endive, green peppers or fruits such as oranges, lemons, or black currants.


Plant based calcium is not only better absorbed by the body than the calcium found in dairy products, but it doesn't have  the saturated fat, cholesterol and harmful additives (hormones, antibiotics, steroids) found in milk, yogurt and cheese.

Cooked collard greens are a calcium powerhouse, with 145 mg. of the mineral per half cup this dark green leafy vegetables have become supermarket stars not only because of calcium, they are also rich source of other nutrients that have been shown to suppress the growth of cancer cells.

Recommended daily allowance (RDA) for calcium is 1,000 to 1,200 milligrams. Most people get only about 700 mg. a day.

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Real Cooking

Portion Sizes
Research show that our food portions at home and restaurants have grown significantly in the past thirty years. With constant  food advertising and large portions all around us, it's never been more important to take full control and responsibility in  achieving and maintaining a healthy body weight.

Try to start with smaller portion, then take additional food, if required.

Take some time to enjoy your meal and company at the time and pay attention to the taste and texture of your food.

Listen to your body, it will give you signals for hunger and fullness if you listen carefully.

Read the labels of packaged foods. Keep in mind that the calories and nutrients provided are for one serving only. So, if you eat twice that amount, don't forget to multiply by two.