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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
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