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wheat bread (complex carbohydrates that provide the body with energy, fibre and minerals),
cheese (protien)
milk (protien),
egg white(protien),
egg yolk (fat, carbohydrates),
brown rice (complex carbohydrates that provide the body with energy, fibre and minerals),
fruit (fibre),
veggies (fibre),
dates ( Besides being an excellent source of energy, dates are also rich in potassium – helping muscles and nerves to function well. But don’t consume too much as dates are high in sugar!),
water every hour (hydrate)
Note - To keep your meals healthy, limit the use of oil and opt for steaming, grilling, baking or shallow frying instead. When choosing oils, you should also pick those that are high in unsaturated fats such as canola oil and soybean oil
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