4. Milk and milk products every day. Once or twice a week fish, meat, sausages products and eggs in moderation. These foodstuffs contain valuable nutrients such as: Calcium in milk, iodine, selenium and Omega 3 fatty acids in sea fish. Meat is beneficial due to the high contribution of available iron and Vitamins B1, B6 and B12. Quantities of 300 – 600g meat and sausage per week are ample for this. Favour low-fat products especially for meat and milk products.