Tofu: Tofu is packed with proteins and contains almost all essential amino acids. It is a great source of proteins on any form of diets. Apart from this, tofu contains phyto- estrogen (not to be confused with estrogen) which guard the body against breast cancer.

Unlike animal based proteins such as meat, tofu is derived from soy which has higher digestibility and does not create an acidic environment in the stomach. Tofu is also free from cholesterol and bad fatty acid unlike meat/ eggs.

Soya-based foods like tofu can be an invaluable part of your diet. Believed to help lower levels of

bad cholesterol. Given its neutral taste and range of consistency, tofu has an amazing ability to work

with almost all types of flavours and foods.

A 100g serving contains: 73 kcal

 4.2g fat

 0.5g sat fat

 0.7g carbohydrate

 8.1g protein

Tofu is a good source of protein and contains all nine essential amino acids. It is also a valuable

plant source of:

 iron

 calcium

 minerals

 manganese

 phosphorous

 magnesium,

 copper, zinc

 vitamin B1.

Storage tip

To keep the tofu fresh for up to one week, the water should be changed often. If kept in the original

package, you can freeze it.

Berries – pre-workout boosters

 Loaded with anti-oxidants - Berries are high in antioxidants like anthocyanins, which may

protect your cells from free radical damage.

 High in fibre – Berries contain fibre, which may increase feelings of fullness, as well as

reduce appetite and the number of calories your body absorbs from mixed meals.

Here are the carb and fibre counts for 3.5 ounces (100 grams) of berries:

1. Raspberries: 11.9 grams of carbs, 6.5 of which are fibre

2. Blackberries: 10.2 grams of carbs, 5.3 of which are fibre

3. Strawberries: 7.7 grams of carbs, 2.0 of which are fibre

4. Blueberries: 14.5 grams of carbs, 2.4 of which are fibre

 Diverse Nutrient content - Berries are low in calories yet rich in several vitamins and

minerals, especially vitamin C and manganese.

 The nutrition content of a 3.5-ounce (100-gram) serving of blackberries:

 Calories: 43

 Vitamin C: 35% of the Reference Daily Intake (RDI)

 Manganese: 32% of the RDI

 Vitamin K1: 25% of the RDI

 Copper: 8% of the RDI

 Folate: 6% of the RDI

Anti- aging Magic - Berries contain the antioxidant ellagic acid, which may help decrease

wrinkling and other signs of skin aging related to sun exposure.

Berries taste great, are highly nutritious, and provide many health benefits, including for your heart

and skin.

By including them in your diet on a regular basis, you can improve your overall health in a very

enjoyable way.