Map focusing on eating well at the start of each week, you’ll provide yourself
with a handy shopping list.
If you are looking to include more vitamins and minerals in your diet, try
focusing on your diet even more closely and create a Mind Map that lists them,
along with the foods in which they are found. It’s not always obvious where the
main vitamins are found, so I’ve provided a list below.
Once you have decided on your central image (perhaps a bottle with the label “V
& M” or, if you like drawing people, a picture of someone who’s just radiating
health), create branches for each of the main vitamin groups and minerals, then
fill the subbranches with wonderful symbols and images, perhaps using
chunking to group them together. Use connecting arrows to underscore links
between different groups. Then you can frame your magnificently illustrated
Mind Map and hang it on the wall as a guide and inspiration to ensure you
always eat a balanced and varied diet.
Vitamin/Mineral
Sources include
Vitamin A
cheese, eggs, oily fish, milk and yoghurt, liver and liver paté
B vitamins
peas, fruit, eggs, meat, vegetables
Folic acid:
broccoli, spinach, asparagus, peas, chickpeas
Vitamin C
citrus fruits, green and red peppers, strawberries, potatoes
Vitamin D
oily fish, red meat, liver, egg yolk
Vitamin E
seeds and nuts, olive oil, wheatgerm
Vitamin K
leafy green vegetables, vegetable oils, cereal grains
Calcium
milk, leafy green vegetables, tofu, soya, nuts
Iodine
fish, shellfish
Iron
meat, beans, nuts, dark-green leafy vegetables
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