Protein: skinless lean chicken and turkey, beans, peas, lentils, soybeans, nuts
Omega-3s: salmon, tuna, anchovies, lake trout, whitefish
Iron: animal proteins, eggs, seafood, fortified whole-grain cereals, spinach, artichokes
Zinc: oysters, beef, breakfast cereal, blue crab, oats, pumpkin seeds, pork, turkey, shrimp, lentils
Magnesium: pumpkin seeds, chia seeds, almonds, spinach, cashews, peanuts, shredded-wheat cereal, soy milk, black beans, edamame
Vitamin D: lake trout, salmon, tuna, soy milk, cow’s milk, fortified almond milk, yogurt, kefir, mushrooms
Fiber: high-fiber cereal, popcorn, bulgur, beans, lentils, canned pumpkin, raspberries, blackberries
Probiotics: fermented foods such as homemade sourdough bread, yogurt, kimchi, unpasteurized sauerkraut, kefir, tempeh, miso…