More menu planning help. Of course, the Internet has gads more information on healthy foods and their nutrients. This is just for starters: IRON RICH FOODS
broccoli, beet, mustard, green peas, parsley
mung, chickpeas, pinto beans, dried split peas
whole wheat bread
avocado, watermelon, winter squash, baked potato, pumpkin, sweet potato, spinach, tomato juice, Brussels sprouts, carrots, string beans
corn on the cob, cauliflower
peanut butter,
tamarind
dried apricots, raisins, prunes, figs
food cooked in iron cookware
lemon juice squeezed on meal aids the body's absorption of iron
FOODS CONTAINING VITAMIN A:
Vitamin A is restorative during illness.
It is stored in the body so be wary of supplements containing excessive amounts.
Vitamin A is generally found in foods with an orange color or yellow color.
butter and ghee
oranges, cantaloupe, mango, papaya, apricots
carrots, red pepper,
FOODS CONTAINING B VITAMINS
There are many B vitamins such as thiamine and niacin, found in a wide range of foods like whole grain breads and cereals, legumes and milk.
VITAMIN C
Is good as a preventive from illness. It is not stored in body so it needs to be replenished frequently.
Good sources include:
citrus fruits - oranges, pineapple, grapefruit, kiwi, lemon...
strawberries, honeydew, cantaloupe
broccoli, cauliflower, brussels sprouts, potato, bell pepper, tomatoes
chili peppers
VITAMIN D
The main, meat-free source is sunshine, at least ten minutes daily.
VITAMIN E
sunflower seeds, almonds
Green leafy vegetables like spinach, turnip, beet, collard, and dandelion greens
pumpkin, sweet potato, mango, papaya
asparagus, broccoli
olives
PROTEIN
Urad dahl (very rich in protein. Prabhupada once said that if a devotee does not eat urad, he must be secretly eating fish),
Chickpeas (rich in protein and provide nearly double the amount of iron and more vitamin C than most legumes)
Milk and milk products
Nuts and seeds
Corn, eggplant, green beans
CALCIUM
milk products, green leafy vegetables, almonds, carob
POTASSIUM
bananas, prunes
sweet potato, beet greens,
white beans, lima beans
yogurt
Every diet also needs some fat and some sugar and salt, in moderation.