Some Sources for Healthy Nutrition

Standard

Calcium

Dairy products, soy drinks with added calcium, tofu made with calcium sulfate, collard greens, kale, broccoli and canned salmon

Iron

Cashews, spinach, lentils, chickpeas, bread or cereal with added iron

Protein

Eggs, dairy products, beans, peas, nuts, seeds, tofu, tempeh, soy-based burgers

Vitamin B12

Eggs, dairy products, fortified cereal or soy drinks, tempeh, miso (tempeh and miso are foods made from soybeans)

Vitamin D

Foods and drinks with added vitamin D, including milk, soy drinks or cereal

Zinc

Whole grains (make sure the product label reads “whole” or “whole grain” before the grain ingredient’s name), nuts, tofu, leafy greens (spinach, cabbage, lettuce)

When making your plate, half of the plate should be fruits and veggies.  Choose foods with vibrant colors because those are the ones packed with fiber, minerals and vitamins.

Eat a Rainbow!

·         Red:  bell peppers, cherries, cranberries, onions, red beets, strawberries, tomatoes, watermelon

·         Green:  avocado, broccoli, cabbage, cucumber, dark lettuce, grapes, honeydew, kale, kiwi, spinach, zucchini

·         Orange and Yellow:  apricots, bananas, carrots, mangos, oranges, peaches, squash, sweet potatoes

·         Blue and purple:  blackberries, blueberries, grapes, plums, purple cabbage, purple carrots, purple potatoes

o    HEB has yellow, light purple and light green cauliflower for the kids.

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