collect the food item with different nutrients
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Protein
Legumes such as beans, peas and lentils.
Whole grains.
Soy products.
Nuts and nut butters.
Dairy products.
Eggs.
Calcium
Seeds. Seeds are tiny nutritional powerhouses.
Cheese. Most cheeses are excellent sources of calcium.
Yogurt. Yogurt is an excellent source of calcium.
Sardines and Canned Salmon. Sardines and canned salmon are loaded with calcium, thanks to their edible bones.
Beans and Lentils.
Almonds.
Whey Protein.
Some Leafy Greens.
Carbohydrates
Dairy. Milk, yogurt, and ice cream.
Fruit. Whole fruit and fruit juice.
Grains. Bread, rice, crackers, and cereal.
Legumes. Beans and other plant-based proteins.
Starchy Vegetables. Potatoes and corn.
Sugary Sweets. Limit these! Soda, candy, cookies, and other desserts.
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