Get a variety of nutrients while you focus on protein foods. Use the guide below when building your shopping list.
Iron
Ideas to offer:
Grill, roast, or slow cook beef, poultry, or seafood.
Toss tofu into a salad or stir fry with veggies high in vitamin C such as: bell peppers, broccoli, cabbage, or tomatoes.
Add beans, peas, or lentils to salad, soup, or pasta. Include veggies high in vitamin C such as: bell peppers, broccoli, cabbage, or tomatoes.
Choline
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Ideas to offer:
Grill, roast, or slow cook beef, poultry, or seafood.
Include eggs in a sandwich.
Add shelled frozen edamame (soybeans) to a salad.
Offer cod at dinner.
Folate
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Ideas to offer:
- Choose a legume to mix into salads, pasta, or soup such as:
>Black-eyed peas
>Green split peas
>Kidney beans
Cook beef liver on the stove top and offer it with cooked onions and cabbage.
Vitamin B12
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Ideas to offer:
Scramble some eggs for a wrap.
Use ground beef in meatloaf.
Include clams in a pasta dish.
Grill, bake, or poach salmon.
Mix canned tuna with light mayo and relish and use on a sandwich.
Cook turkey and add to soup or lettuce salad.
Omega-3s
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Ideas to offer:
Add chia seeds, ground flaxseeds, or walnuts to: baked goods, hot cereal, or salads.
- Grill, bake, or scramble tofu.
- Grill, bake, or poach seafood varieties: salmon, herring, sardines, mackerel, or trout.
