Chart of Necessary Nutrients

If you are not eating… Could be Low in… Eat more of…
Meat, Chicken, or Fish Protein Beans, lentils, tofu, lowfat dairy, nuts, seeds
Dairy Calcium Soy milk, enriched tofu, almond milk, broccoli, bok choy, kale, collard greens
Beef or Dark-Meat Poultry Iron Beans, lentils, peas, dark leafy vegetables, potatoes with skin, iron-fortified cereals
Beef, Pork, or Dark-Meat Poultry Zinc Eggs, lowfat dairy, whole grains, nuts, beans
Any Animal Products Vitamin B12 Cereal , soy milk

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