Essential fatty acids (EFAs): Fish, flax seeds and nuts, omega-3 found in fish and some algae & fish oil supplements
Vitamin B complex nutritional yeast, liver, whole-grain cereals and breads, rice, nuts, milk, eggs, meats, fish, fruits, leafy green vegetables and soy.
Protein: Salmon, cheese, egg, or low-fat plain yogurt blended with a banana, nuts and seeds, brown rice cakes spread with hummus, or any nut butters such as cashew butter.
Calcium & Magnesium Milk: green vegetables such as broccoli, kale, collard greens, spinach, beans and peas, nuts, seeds and whole grains and cereals.
Trace minerals: Zinc and iron found in fruits, vegetables, and animal products, but many nutritionists recommend supplementing with a sugar-free multivitamin.
Avoid bad sugar: breakfast cereals, energy bars, sweetened drinks, soy milk. Avoid all artificial sweeteners and foods that contain corn syrup, high fructose corn syrup, sucrose, dextrose and fructose.
Go for good sugar: Sucanat is pressed cane juice, honey offers pollen that helps with allergies, molasses contains trace minerals and iron, and agave.
Additives: Steer clear of all artificial dyes and flavours, specifically food coloring, such as red and yellow, and monosodium glutamate, also known as MSG.
Hydrogenated oils: Trans fats and saturated fats, generally the ones that are hard at room temperature. Healthy oils include flaxseed, canola and olive oils.
Caffeine: Coffee, tea and other caffeinated drinks, chocolates, desserts, and carbonated beverages.
Salt: Tortilla chips, pretzels and other snacks high in salt, processed foods.