| Food |
Vitamins And Minerals |
| Meat and poultry (Beef, chicken, fish, poultry, pork, ham, turkey |
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Minerals: Iron, phosphorus, potassium, zinc
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Vitamins: Niacin, riboflavin, thiamin, vitamins B6 and B12
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Nuts (Peanut butter, almonds, walnuts, peanuts, seeds, other nuts)
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Minerals: Copper, magnesium, phosphorus
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Vitamins: A and B12
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Beans (Black beans, chick-peas, kidney beans, lentils, navy beans, peas, pinto beans, soybeans (tofu))
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Minerals: Iron, magnesium, phosphorus
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Vitamins: Folic acid
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Cheese (American, cottage, cheddar, part-skim mozzarella, ricotta, Swiss, other cheeses)
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Minerals: Calcium, phosphorus
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Vitamins: A and B12
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Grains
(bagels; corn bread; grits; crackers; regular pasta; corn muffins;
noodles; pita bread; regular ready-to-eat cereals; white bread, rolls)
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Minerals: Iron
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Vitamins: Thiamin, riboflavin, niacin
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Whole grains and rice (brown rice; corn tortillas; whole grain rye bread; whole-grain ready-to-eat cereals; whole-wheat pasta, bread, rolls)
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Minerals: Copper, iron, magnesium, phosphorus
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Vitamins: Thiamin, riboflavin, niacin, vitamin E
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Dairy (Low-fat (1%) milk, low-fat flavored milk, skim milk, buttermilk, 2% milk, whole milk)
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Minerals: Calcium, phosphorus, potassium
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Vitamins: Riboflavin, vitamins A and D (if fortified)
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Fruit(oranges, grapefruit, cantaloupe, watermelon, strawberries, blueberries, raspberries, tangerines)
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Minerals: Potassium
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Vitamins: Folic acid, vitamins C and A (if deep yellow)
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