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Healthy Foods You should Eat Every Day

Calcium Foods

Low-fat or fat-free milk, yogurt and cheese

  • Fortified plant-based milks such as soy or almond
  • Fortified ready-to-eat cereals
  • Calcium-fortified juice
  • Calcium-set tofu
  • Some leafy green vegetables including collard greens, turnip greens and kale
  • Broccoli
  • Beans including soybeans, chickpeas and black beans
  • Almonds and almond butter

Iron Foods

Fortified breakfast cereals

  • Soybeans
  • Some dark leafy greens including spinach and chard
  • Beans
  • Eggs

Protein Foods

  • Legumes such as beans, peas and lentils
  • Whole grains
  • Soy products
  • Eggs

Vitamin B12 Foods

  • B12 is found in all foods of animal origin, including eggs and dairy products. An adequate intake of vitamin B12 is generally not a concern for vegetarians who eat some dairy products or eggs. Vegans, however, need to supplement their diet by choosing foods fortified with vitamin B12 or by taking a vitamin B12 (cobalamin) supplement.
  • Vegetarian sources of B12 include:
  • Vitamin B12-fortified foods including nutritional yeast, soy milk, meat analogs and ready-to-eat cereals (be sure to check the label).
  • Dairy products
  • Eggs

Vitamin D Foods

  • Few foods are naturally high in vitamin D, but many dairy products are fortified with vitamin D in the United States. People who choose not to eat dairy products and who do not receive exposure to sunlight on a regular basis should discuss the need to take a vitamin D supplement with their health care provider.
  • Vegetarian sources of vitamin D include:
  • Eggs
  • Vitamin D-fortified soy milk, cow’s milk, orange juice and ready-to-eat cereals
  • Nuts and nut butters
  • Dairy products

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