Dear colleagues. First of all I am glad to welcome all participants of this discussion.
My name is Ebrahim Eldeeb and I'm Nutritional Research Specialist from Egypt.
I started working on the choice of more than ten food rich in essential nutrients of carbohydrates and proteins and fats, and even fiber.
I found that one of the most useful is "lentils"
One serving of lentils contains 18 grams of protein, 0.1 g fat, 40 g carbohydrates, 16 grams of fiber, as it contains both types of fiber, soluble and insoluble, also it cholesterol and is also low in salt, and at the same time it does not contain saturated fat.
Lentils is a good source of iron, manganese, potassium, phosphorus, copper, zinc, calcium and selenium. And lentils contain vitamin A, thiamine, riboflavin, vitamin B6, vitamin B12, choline, niacin, vitamin C, vitamin K, and vitamin E.
The benefits of lentils :
1. The fiber helps to lower cholesterol levels and maintaining the stability of blood sugar and prevent constipation.
2. A good source of potassium is important for heart health, which also reduces the risk of coronary heart disease and prostate cancer.
3. A cup of lentils contains 38 mg of calcium, which supports healthy bones and teeth.
The price of a kilogram of lentils in the local market = two dollar.
Kilogram suffice for a meal for a family of 5 members for two days as lunch.
So we can say that "a family of 5 members for two days will not cost more than 2$".
I also suggest to add tomatoes, carrots, potatoes, garlic and breadcrumbs in small quantities in order to become a very high nutritional value as well as taste delicious.
Finally, I wish my contribution may be effective and efficient.
Dr. Ebrahim Eldeeb