| You need: |
But don’t like: |
Try
this first: |
Then
try this second: |
| Calcium |
Milk or calcium – fortified
soymilk |
Calcium-fortified rice milk or
juices (orange, apple, cranberry); greens (kale, collard,
mustard greens, turnip greens); broccoli; tahini (sesame paste);
figs, almonds; tofu made with calcium (read label); black-strap
molasses; yogurt or cheese. |
Calcium supplements (you can mix
powdered calcium supplements or powdered soymilk into baked
goods and pancakes). |
| Protein |
Beans or tofu |
Hide beans by mashing them and
adding them to soups. Use refried beans or hummus as a spread
instead of mayo or mustard. Crumble tofu into spaghetti sauce. |
Other high protein foods, such
as soy based veggie burgers, dogs, and other “fake meats”;
seitan; soymilk; nut butters; high protein grains (such as
millet, quinoa, amaranth, and buckwheat). |
| Fibre and trace minerals |
Whole grains |
Use a mixture of white and
whole-wheat flour when making baked goods. Try a new recipe.
Your usual spaghetti sauce may taste weird with whole-wheat
spaghetti, but if you try a whole new sauce, you won’t be
comparing it to the old dish. |
Lots of fruits and veggies for
fibre; nuts for trace minerals. |
| Iron |
Dark green leafy vegetables. |
Don’t just steam the greens;
finely chop them and add a little to a favourite dish, like a
stir-fry. |
Other iron-rich foods, like
lentils and other cooked beans; seitan; dried fruits (raisins,
apricots, figs). |
| Vitamin C |
Fresh Fruit |
Use orange juice or strawberry
juice as part of the liquid in pancake batter; freeze fruit and
juice into fruit pops. |
Green peppers; potatoes; hot
peppers. |
| Vitamin A |
Fresh Vegetables |
Cover vegetables with shredded
cheese or home made cheese sauce. Chop vegetables and add to
stews, soups, and casseroles. Add shredded veggies to sandwich
fillings. Add grated vegetables to pancake batter, scrambled
eggs, and baked treats. |
Red grapefruit; oranges. |
| Vitamin B12 |
Dairy products or eggs |
Fortified soy milk or rice milk;
fortified breakfast cereals. |
Take a B12 supplement if you
don’t consume B12 fortified foods regularly. |
| Folate (a.k.a. folic acid or
folacin) |
Green leafy veggies |
Hide green veggies in recipes
you like; drink orange juice; eat fortified grain foods and
cereals. |
Oranges, peanuts, sunflower
seeds. |
| Riboflavin
(vitamin B2)
|
Dairy products |
Fortified soy milk and fortified
cereals. |
Broccoli, asparagus, turnip
greens, spinach. |
| Magnesium |
Whole grains |
Beans such as black beans and
navy beans, nuts, seeds. |
Green vegetables, avocados,
berries, chocolate (really! But don’t overdo it …) |
| Zinc |
Whole grains or hard cheeses* |
Legumes (beans); almonds and
other nuts; avocados. |
Fake meats that have zinc added. |
Leeds, Grenville and Lanark District
Health Unit -
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