Tilapia Fish and Mushrooms

Ingredients:

• Sautéed tilapia fish
• Enoki mushrooms
• Black fungus
• Sliced cucumbers
• Chinese yam

Nutrition:

• Tilapia Fish:

http://nutritiondata.self.com/facts/finfish-and-shellfish-products/9244/2#ixzz3iT1oHTqn

https://www.fatsecret.com/calories-nutrition/usda/tilapia-(fish)

   

• Low in:

• Sodium
• Good source of:
• Niacin
• Phosphorous
• Protein
• Selenium
• B12
• The Bad:
• High in cholesterol

• Enoki Mushrooms: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3016/2#ixzz3iT3YNRVc

http://www.fatsecret.com/calories-nutrition/usda/enoki-mushrooms?portionid=44714&portionamount=1.000

  

• Low in:
• Cholesterol
• Sodium
• Good source of:
• Iron
• Copper
• Dietary fiber
• Thiamin
• Riboflavin
• Niacin
• Folate
• Pantothenic acid
• Phosphorous
• Potassium

• Black Fungus: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3051/2#ixzz3iT57xcTD

http://www.fatsecret.com/Diary.aspx?pa=fjrd&rid=1240525

 

• Low in:
• Cholesterol
• Sodium
• Good source of:
• Riboflavin
• Niacin
• Iron
• Dietary fiber
• Manganese
• Selenium

• Cucumber: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2439/2#ixzz3iT5gAkfr

https://www.fatsecret.com/calories-nutrition/usda/cucumber-(with-peel)

• Low in:
• Saturated fat
• Cholesterol
• Sodium
• Good source of:
• Vitamin A
• Pantothenic acid
• Magnesium
• Phosphorous
• Manganese
• Vitamin C
• Vitamin K
• Potassium
• The Bad:
• A large portion of calories come from sugar

• Chinese yam (healthier than normal yam): http://www.fatsecret.com/calories-nutrition/generic/chinese-yam

http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2726/2

  

• Low in:
• Saturated fat
• Cholesterol
• Sodium
• Good source of:
• Dietary fiber
• Vitamin C
• Potassium
• Manganese

Sea Bass & Tofu

Ingredients:

• 4-5 ounces of sea bass
• Diced smoked tofu w/ kale
• Germ rice

*** Note: I eat a lot of fish because I am a pescetarian

Nutrition Info:

• Sea Bass: http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4117/2#ixzz3iNR4kLiY
• Good source of:
• Magnesium
• Phosphorus
• Protein
• Vitamin B6
• Selenium
• The Bad:
• High in cholesterol
• High in mercury: eat three servings or less per month
• Tofu: http://nutritiondata.self.com/facts/legumes-and-legume-products/4393/2#ixzz3iNWF0jZt
• The Good:
• Low in:
• Cholesterol
• Sodium
• Good source of:
• Protein
• Iron
• Magnesium
• Phosphorous
• Copper
• Selenium
• Calcium
• Manganese
• Kale: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2#ixzz3iNWv5GGq
• Low in:
• Saturated Fat
• Cholesterol
• Good Source of:
• Dietary fiber
• Protein
• Thiamin
• Riboflavin
• Folate
• Iron
• Magnesium
• Phosphorous
• Vitamin A
• Vitamin C
• Vitamin K
• Vitamin B6
• Calcium
• Potassium
• Copper
• Manganese