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Whole grains
Avoid too much salt (sodium)
Calcium
Magnesium
Potassium
Sodium
Calcium
Potassium
Magnesium
Sodium
No more than
Whole grains
1% or skim milk
References: USDA National Nutrient Database, National Institute of Heath Medline Plus, Nutrition Care Manual Client Education
4 cups water
1. Heat oil in large pot over medium heat. Add onion and garlic; cook until onion is
soft, about 5 minutes. Stir often
2. Add lentils, broth, water, and bring to a boil. Reduce heat and simmer uncovered
until lentils are tender, 20-40 minutes
3. Add spinach and tomatoes, simmer for 10 minutes. Stir in pepper
4. Serve hot!
4 cups water
2 potatoes, diced
5. Serve hot!
7 g protein
90 mg calcium
(0 g saturated fat)
520 mg potassium
24 g carbohydrates
55 mg magnesium
6 g fiber