NUTRIENTS OFTEN LACKING IN CHILDREN’S DIETS Iron - Beef, pork, poultry, eggs, dried beans and peas, lentils, dried fruits, liver, enriched and fortified grain cereals, whole grain products, dark green leafy vegetables - Milk, yogurt, hard cheese (such as cheddar), vegetables such as kale and Calcium broccoli Magnesium - Dark green vegetables, a variety of nuts and seeds - particularly pumpkin seeds, whole grains, and white, black, and navy beans Vitamin E - Wheat germ oil, fortified foods, dark green leafy vegetables, almonds, sunflower seeds, fortified cereals, sunflower and safflower oils, nut butters Potassium - Fresh fruits and vegetables, whole grains, and fresh (cooked) meats and seafood Sources of Vitamin A Vegetables Fruits Asparagus Endive, curly Squash, summer & Apricots Nectarines Beet greens Kale winter Cantaloupe Papayas Broccoli Mixed Vegetables Sweet Potatoes Cherries, red Peaches Cabbage Mustard Greens Tomatoes sour purple Carrots Parsley Tomato Juice, paste, Honeydew Watermelon Chili Peppers, red Peas and Carrots puree, or sauce melon Chives Peppers, sweet red Turnip Greens Mangos Collards Pumpkin Watercress Dandelion Greens Spinach Sources of Vitamin C Vegetables Fruits Asparagus Kohlrabi Squash, summer or Cantaloupe Pineapple Broccoli Mustard Greens winter Grapefruit Mandarin Raspberries Brussels Sprouts Okra Tomatoes Grapefruit Oranges Strawberries Cabbage Parsley Tomato Juice, Honeydew Mangos Tangerines Cauliflower Peppers, sweet paste or puree melon Oranges Watermelon Chili Peppers, red Potatoes, white Turnip Greens Kiwi Fruit Orange Juice Collards Rutabagas Turnips Lemons Papayas Kale Spinach
NUTRIENTS OFTEN LACKING IN CHILDREN’S DIETS Iron - Beef, pork, poultry, eggs, dried beans and peas, lentils, dried fruits, liver, enriched and fortified grain cereals, whole grain products, dark green leafy vegetables Calcium - Milk, yogurt, hard cheese (such as cheddar), vegetables such as kale and broccoli Magnesium - Dark green vegetables, a variety of nuts and seeds - particularly pumpkin seeds, whole grains, and white, black, and navy beans Vitamin E - Wheat germ oil, fortified foods, dark green leafy vegetables, almonds, sunflower seeds, fortified cereals, sunflower and safflower oils, nut butters Potassium - Fresh fruits and vegetables, whole grains, and fresh (cooked) meats and seafood Sources of Vitamin A Vegetables Fruits Asparagus Beet greens Broccoli Cabbage Carrots Chili Peppers, red Chives Collards Dandelion Greens Endive, curly Kale Mixed Vegetables Mustard Greens Parsley Peas and Carrots Peppers, sweet red Pumpkin Spinach Squash, summer & winter Sweet Potatoes Tomatoes Tomato Juice, paste, puree, or sauce Turnip Greens Watercress Apricots Cantaloupe Cherries, red sour Honeydew melon Mangos Nectarines Papayas Peaches purple Watermelon Sources of Vitamin C Vegetables Fruits Asparagus Broccoli Brussels Sprouts Cabbage Cauliflower Chili Peppers, red Collards Kale Kohlrabi Mustard Greens Okra Parsley Peppers, sweet Potatoes, white Rutabagas Spinach Squash, summer or winter Tomatoes Tomato Juice, paste or puree Turnip Greens Turnips Cantaloupe Grapefruit Grapefruit Honeydew melon Kiwi Fruit Lemons Mandarin Oranges Mangos Oranges Orange Juice Papayas Pineapple Raspberries Strawberries Tangerines Watermelon
Menu_Planning_Exercises_with_Example_Tables_4_18_15_Final.docx