|Vegetables and fruit (dark green and orange coloured)
||Asparagus, broccoli, arugula, green peas, romaine lettuce, fresh parsley, brussel sprouts and spinach. |
Carrots, pumpkins, squash, and sweet potatoes.
Some orange-coloured fruit like apricots, cantaloupe, mango and papaya are also sources of vitamin A.
||Carbohydrate, B vitamins (e.g., thiamin, riboflavin, niacin, and folate), iron, zinc, magnesium and other components of fibre
||Amaranth, brown rice, buckwheat, bulgur, millet, pot barley, quinoa, spelt, whole oats or oatmeal, whole rye, whole grain wheat and wild rice. |
|Milk and alternatives
||Calcium, vitamins A, D and B12, riboflavin, zinc, magnesium, potassium, protein and fat
||milk, fortified soy beverages, canned (evaporated milk), powdered milk, cheese and yogurt. |
|Meat and alternatives
||Iron, zinc, magnesium, B vitamins (thiamin, riboflavin, niacin, vitamin B6 and vitamin B12), protein and fat
||Eggs, fish, legumes such as chickpeas, kidney beans and lentils, meat, nuts and seeds, poultry, shellfish and tofu. |