protein

• cottage cheese
• tofu
• nuts
• beans
• yogurt
• fish
• light poultry

fiber

• apples
• blueberries
• figs
• pears
• oranges
• raspberries
• strawberries
• black beans
• bran
• oats
• flax seeds
• avacado
• peas
• carrots
• sweet potato
• squash
• kale

iron

• egg yolk
• red meats
• dark greens
• dried fruits
• beans
• mollusks

vitamin e

• dark greens
• red bell pepper
• oil
• wheat
• broccoli
• nuts

vitamin c

• broccoli
• cauliflouer
• papaya
• strawberries
• kiwi
• oranges
• red bell peppers
• cantalope
• kale