Vitamins and minerals - from your plate - not from your medicine cabinet, FIRSTLY. Important things we MUST have on our plate: Fiber + Vitamins & Minerals + Phytochemicals Fiber is the part of plant foods that we cannot digest. What does fibre-rich food do? It helps - reduce total and LDL ("bad") cholesterol, - improve blood sugar control and - prevent constipation. High-fiber foods make you full faster and hungry slower. It is excellent for weight management. Good high-fiber foods: brown rice bulgur (cracked wheat) barley oats nuts beans and lentils apples blueberries carrots Vitamins and minerals . Vitamins are organic substances found in plants and animals and minerals are inorganic elements from the earth (soil and water). They are both are essential for normal growth and optimal health. Vitamins and minerals that are crucial for good health, and the following are the ...