Whole Grains/Legumes 6 servings daily

• 1/2 c. brown rice
• 1 c. cooked whole grain oatmeal
• 1/2 c. whole grain cereal
• 1/2 c. granola
• 1/2 whole wheat pita
• 1/2 whole wheat roll
• 1/2 whole wheat bagel/english muffin
• 1/2 wheat tortilla
• 1/2 c. cooked beans
• 1 oz. wheat pasta
• 2 c. air-popped popcorn

Iron 30-50 mg. daily

• lean beef
• cooked dried beans
• oat bran
• dried fruits
• spinach
• soy products
• seaweed

Calcium 4 servings daily

• 1/4 c. grated cheese (1 oz.)
• 1 c. milk
• 1 c. yogurt
• 1 1/2 c. frozen yogurt
• 1 c. calcium-fortified OJ
• 1 c. cooked greens
• 2 c. cottage cheese
• 4 oz. almonds

Vitamin C 3 servings daily

• 1/3 c. strawberries
• 2/3 c. blackberries or raspberries
• 1/8 small cantaloupe
• 1/2 orange
• 1 tangerine
• 1/2 kiwi
• 1/2 mango
• 1/2 c. pineapple
• 1 1/2 c. grapes
• 1/2 c. broccoli
• 12 spears asparagus
• 2 c. romaine
• 1/2 green pepper
• 1 tomato
• 3/4 c. tomato juice
• 1 sweet potato
• 1 baked potato

Protein 3 servings daily

Calcium rich proteins:

• 24 oz. milk
• 1 c. cottage cheese
• 2 c. yogurt
• 3 oz. cheese
• 4 eggs

Half protein servings

• 3/4 c. cooked beans
• 3/4 c. green peas
• 3 tbsp. peanut butter
• 1 1/2 oz. peanuts
• 3 oz. whole wheat pasta
• 1 c. uncooked oats
• 2 c. whole grain cereal
• 4 slices whole grain bread
• 2 whole wheat english muffins
• 3 oz. nuts

Green leafy/yellow fruits & veggies 3-4 servings daily

• 2 apricots
• 1/2 mango
• 1 nectarine
• 1/4 c. bok choy
• 1/2 c. broccoli
• 1/2 c. cooked spinach
• 1/2 carrot
• 1/4 c. carrot juice
• 1/2 red pepper
• 1/2 sweet potato
• 2 tomatoes
• 6 oz. veggie juice

High fat foods 4 servings daily

• 1 tbsp. olive/veggie oil
• 1 tbsp. butter/margarine
• 1 tbsp. mayo
• 3 tbsp. salad dressing
• 3 tbsp. light cream
• 2 tbsp. heavy cream
• 1/4 c. whipped cream
• 1/4 c. sour cream
• 1 tbsp. cream cheese
• 2 tbsp. peanut butter