Top 5 Nutrients

Include these in your daily diet:

Calcium: 1,000 mg
Where to get it: Dairy foods, dark leafy greens, calcium-fortified soy milk, calcium-fortified juices and cereals

Folate (folic acid is the synthetic form, available in supplements): 600 mcg
Where to get it: Dried beans, peas, lentils, orange juice, oranges, dark leafy greens, soy nuts, avocados, broccoli, asparagus

Iron: 27 mg
Where to get it: Liver, meat, seafood, prune juice, dry beans, wheat germ, oatmeal, tofu, soy nuts, grains

Protein: 70 g
Where to get it: Meat, poultry, seafood, dairy foods, beans and legumes, nuts

Vitamin C: 85 mg
Where to get it: Citrus fruits and juices, strawberries, bell peppers, tomatoes, dark leafy greens, broccoli, Brussels sprouts