by Hokua oe Lopqi Lokki

Created on: July 12, 2009

When considering a meal you want to consider something that is helathy and good for you and your family. Kids need certain fatty foods so that they can run and play efficiently. They also need iron, zinc, and other vitimins. Raw vegetables are probably the best source of vitimins but you must remember to wash them thoroughly or they can make you sick just like anything else. When considering a meal whether it be cooked or otherwise you should consider the nutrients in the meal.

If you are a vegetarian, you have to consider a replacement for the proteins and other such things you are missing out on when you leave out the meat.

A great supplimentary is Rice and beans (not rice or beans). You must have them both to equal out what you have left out when you give up meats.

Beans contain Carohydrates, fat, and protein. Rice contains Vitimins B1 (Thiamine), B2 (Riboflavin), B3(Niacin), B5 (Pantothenic acid), B6, Folate, Calcium, Iron, Magnesium, Manganese, Phosphorus, Potasium, and Zinc.

Another great suppliment is peanuts and other types of nuts. Peanuts contain Vitimin B1(Thiamine), B2 (Riboflavin), B3(Niacin), C, Calcium, Iron, Magnisium, Phosopherus, Potasium, and Zinc. Nuts in general are normally loaded with Carbohydrates, sugars, and fats. So watch how much you eat., but remember that fats and sugar are neccessary to survive too.

Carrots are great. They have Vitimins A, B1 (Thiamine), B2 (Riboflavin), B3(Niacin), C, Potassium, Betacarotine, Iron, Magnesium, Phosphorus, and Potasium. They are great for a quick snack or a meal. They are even better served raw.

Spinach is one you here of a lot or at least used to during the times of watching Popey. It has Vitimin A, B ( (Folate) C, E, K, Calcium, and Iron.

I have heard of the nutritional value of potatoes. Let's look into that. They contain starch which turns into sugar which is probably better for you than eating sweets and candies, but you that have to watch your sugar intake had best watch how much you eat of this wonderful plant. They contain fiber, Vitimins B1 (Thiamine), B2 (Riboflavin), B3(Niacin), B6, Calcium, Iron, Magnesium, Phospherus, Potasium, & Sodium (salt basicly). Which means if you aren't suppose to add a lot of salt to your meal either don't eat a potato or don't put salt with in reach of the table.

All of the foods above can be eaten raw or cooked and are quite tasty for you. It takes less time to prepare a raw meal than it does a cooked one. Not only that, but

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