1. One cup of whole milk or two cups of skim milk.
2. Wheat malt, yeast and unprocessed black molasses, whole wheat bread and cereals.
If you lack fish and liver in your diet, eat some cod liver oil supplements.
Drink 4.6 ounces of orange juice or grapefruit juice or 8 ounces of tomato juice every day, at least one vegetable salad and some raw vegetables.
5. Use iodized salt when cooking.
6. A piece of cheese.
7. One serving of meat, fish and eggs or meat substitutes, such as baked beans, soybeans, whole pasta or macaroni. Animals should eat liver, heart or other internal organs at least once a week. Aquatic foods such as fish, shrimp, clams and oysters are also eaten at least once a week.
More than three servings of green or yellow vegetables, such as cabbage and spinach.
9. More than three servings of fruit except juice (colored fruit is better than colorless fruit).
10. Fried vegetable oil and salad dressing.