Depending on the type of rice you choose, rice can serve as a good source of B vitamins, thiamin, niacin, riboflavin, fiber, and iron.
Rice is also an excellent source of manganese and magnesium. Enriched rice has vitamins and minerals added back after it is refined.
FISH:-
Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.
BANANA:-
Banana healthy vitamins and a great source of energy.
Based on a 2,000 calorie diet
There are 105 calories in a medium banana. A medium banana is about 7 to 8 inches long. A safe estimate is that the average banana contains 90 to 120 calories, depending on its size.
Another handy fact for dieters is that there is almost no fat in a banana.
ROTI:-
A roti is a small round type of flatbread, similar to a pita. Roti bread is a perfect foundation for an open-faced sandwich, an ideal bread for dipping in hummus and a delicious accompaniment to any meal as an alternative to baguette slices. As with any bread product, the majority of calories come from carbs, although both protein and fat make up more of the caloric content than you may realize.