This recommended Buffet lunch is most powerful, energetic, disease protective health promoting meal comprised of varieties of whole 100% legumes, cereals, colorful vegetables, mushrooms, nuts seeds and herbs & spices.

The Healthiest set of food in this Buffet Lunch is comprised of varieties of whole 100% legumes, cereals, colorful vegetables, mushrooms, nuts seeds and herbs & spices. Thus the food combo is dense in nutrition and phytochemicals, phytosterols (phytosterols ß-sitosterol, campesterol, stigmasterol, which are abundant specially in nuts and seeds) and is very near to the RDI recommended daily intake of nutrition and phytochemicals.

This lunch can be an ideal choice of food for pre and during pregnancy because the naturally occurring nutrition and phytochemicals in the fresh natural, food cooked in healthy methods increases the bioavailability of all nutritions and so of the folate (folic acid) which is in high concentration in lentils, in ladyfingers, and in RBBR which is suggested to help reduce Risks of Neural Tube Defects and Orofacial Clefts.

Read at: archpedi.jamanetwork.com/article 1107698

The combination of food selected to prepare this set of lunch can be seen as a Nutritional Weapon to be added into Overall Health and Balanced Diet strategy, as the first line of defense against insulin resistance, diabetes and gestational diabetes, obesity, and also for combating hypertension, cancer, and for maintaining healthy cholesterol and for cardiovascular and overall health.
Read more: Pubmed/24063808

Phytate-Inositol IP6 contents in whole legumes and cereals which was previously thought to be an anti-nutrient, now is clearly understood as a potent agent to help body maintain optimal iron level. We know that iron is a double edged sword. Excess of iron (specially the animal based haem iron) in the body can cause cancer. The rich contents of IP6 and both digestible and indigestible high fiber - amylose, sterols /Stanols and other compounds like Saponin in Lentil and in the Combo in this Healthiest Lunch, while providing a good feed to healthy flora in our intestines (crucial for overall health) can also regularize bowel movement, remove constipation, will improve gut, oral and overall health and can protect from cancer. ref: Chemopreventive effect of raw and cooked lentils
Phytosterol/stanol enriched foods 2007 - pdf.

Saponins which are high in legumes, decrease blood lipids, lower cancer risks, and lower blood glucose response. A high saponin diet can be used in the inhibition of dental caries and platelet aggregation, in the treatment of hypercalciuria in humans, and as an antidote against acute lead poisoning. In epidemiological studies, saponins have been found helpful in avoiding accumulation of stone in the kidney.

A good concentrations of, phytochemicals, Coumestans, including coumestrol, isoflavonoids… Phytoestrogens and enterolactone the lignan .. the powerful anti-oxidant and anti-inflammatory compounds contents in flaxseed, sesameseeds, wheat brawn and in lentils, multi legumes, sprouted chick peas, and other foods combined in this set of lunch qualifies it to be called as a Strong Clinical Nutrition Shield to provide protection against cancer and above said host of diseases while honing the immune system and building up strong health.