• 3 8-ounce glasses of skim or low-fat milk  
• ¾ cup of low-fat cottage cheese  
• 1 ¾ cups low-fat yogurt  
• 2 ½ ounces Edam Cheese  
• 3 ounces Swiss or Cheddar Cheese or low fat cheese  
• 5 large egg whites  
• 2 large whole eggs, plus 2 egg whites  
• 3 ½ ounces of tuna  
• 2 ½ ounces white meat chicken or turkey, without skin  
• 3 ½ ounces fish or shrimp  
• 5 ounces clams, crab or lobster  
• 3 ounces lean beef, lamb, pork or dark meat chicken  
• 3 ounces veal  
• 4 ounces fatty beef or lamb  
• 5 to 6 ounces tofu

High Protein Snacks

• Nuts and Seeds
• Whole Grain Baked goods  
• Soy Baked goods  
• Yogurt
• Hard Cheese  
• Hard Cooked Eggs  

• 8 ounces skim or 1% milk  
• ½ cup evaporated skim or low-fat milk  
• 1 ¾ cups of low-fat cottage cheese  
• 1 ½ ounces Cheddar or American Cheese  
• 1 ¼ ounces of Swiss Cheese  
• 1 cup low-fat or nonfat plain yogurt  
• 6 ounces calcium-added orange juice  
• 4 ounces canned salmon  
• 3 ounces sardines  
• 2 to 3 tablespoons ground sesame seeds  
• Soy milk or soy protein  
• 1 cup collard greens  
• 1 ¾ cups of broccoli  
• 2 corn tortillas  
• 10 dried figs  
• 3 cups cooked dried beans (great northern, navy or pinto)  

Calcium-Rich Snacks

• Almonds, filberts, peanuts
• Dried fruit
• Baked goods made with Sesame seeds, soy flour, or carob
• Green Leafy and Yellow Vegetables and Yellow Fruits – 3 or more a day, one should be raw, some yellow and some green.
• 1/8 cantaloupe  
• 2 large fresh or dried apricots  
• ½ medium mango  
• 1 large nectarine or yellow peach  
• 1 cup cubed papaya
• 1 tablespoon canned unsweetened pumpkin  
• 1/3 cup cooked beat greens  
• ¾ cups cooked broccoli or turnip greens  
• ½ raw carrots, or 1/3 cup cooked  
• 8 to 10 large leaves dark green leafy lettuce
• ¼ cup cooked winter squash
• ¼ small sweet potato or yam

Vitamin C Foods – 2 Servings a day, don’t skip a day

• ½ grapefruit or ½ cup grapefruit juice  
• 2 small oranges or ½ cup orange juice or 2 tablespoons orange juice concentrate  
• ½ medium mango  
• ½ cup cubed papaya  
• ¼ small cantaloupe  
• ½ cup strawberries  
• 1 1/3 cup blackberries or raspberries  
• 1 ½ cup tomato juice  
• 1 ½ cups coleslaw  
• ½ small red or green pepper  
• 2/3 cup broccoli or cauliflower or kohlrabi
• 1 cup of collard greens  
• 3 cups of raw spinach  

Iron Rich Foods – 1 a day

• Duck
• Beef  
• Oysters
• Sardines
• Jerusalem Artichokes  
• Pumpkin
• Potatoes in their skin  
• Spinach
• Seaweed  
• Legumes (Green peas, chick peas, lentils, kidney and lima beans, etc)  
• Soybeans and soy products  
• Carob flour and carob powder  
• Blackstrap molasses  
• Dried fruits

Other Fruits and Vegetables – 2 a day

• 1 apple or ½ cup unsweetened applesauce  
• 6 to 7 asparagus spears
• 1 small banana
• 1 cup bean sprouts
• ¾ cup green beans
• 2/3 cup of blueberries or lingonberries  
• 2/3 cup Brussels sprouts
• 2/3 cup pitted fresh cherries
• 2/3 cup of grapes
• 1 cup of fresh mushrooms
• 1 med white peach
• 1 med pear
• 1 med slice fresh or unsweetened canned pineapple
• 1 med potato
• 2/3 cup of zucchini

Whole Grains and Legumes – 6 to 11 every day

• 1 slice whole-wheat, whole-rye, other whole grain bread, or Soy bread
• ½ cup cooked brown rice
• ½ cup cooked wild rice
• ½ cup cooked whole grain cereal
• 1 ounce whole-grain read-to-eat cereal with no added sugar
• 2 tablespoons of wheat germ
• ½ cup bulgar, millet, kasha
• ½ cup cooked whole-grain, soy, or high-protein-type pasta
• ½ cup cooked beans or peas
• 1 corn or whole-wheat tortilla