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oil,margarine1 tsp (5 ml)
Fats2 servings
Fruits2 servings
one medium fruitcut up or cooked fruit1/2 cup (125 ml)fruit juice 1/2 cup (125 ml)dried fruit 1/4 cup (60ml)
fortifiedfruit juice1/2 c. (125 ml)5 figs
cooked vegetables 1/2 cup (125 ml)raw vegetables 1 cup (250 ml)vegetable juice 1/2 cup (125 ml)
bok choy, broccoli, collards, Chinese cabbage, kale, mustard greens, or okra 1 c (250 ml) cooked or 2 c. (500 ml) rawfortified tomato juice 1/2 cup (125 ml)
Vegetables4 servings
cooked beans, peas or lentils 1/2 cup (125 ml)tofu or tempeh 1/2 cup (125 ml), nuts 1/4 cup (60 ml)nut or seed butter 2 tbsp (30 ml), meat analog 1 oz (28 g)
almonds 1/4 cup (60 ml), soynuts 1/4 cup (60 ml)fortified soy milk 1/2 cup (125 ml)cooked soybeans 1/2 cup (125 ml)calcium-rich tempeh or tofu 1/2 cup (125 ml), almond butter or sesame tahini 2 tbsp (30 ml)
Legumes, nuts, & other
bread 1 slicecooked grain or cereal 1/2 cup (125 ml)ready-to-eat cereal 1 oz (28 g)
calcium-fortified breakfast cereal 1 oz (28 g)
Grains6 servings
calcium-rich foods
protein-rich foods5 servings