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vitamins & minerals
from each food group

The chart below shows a wide variety of choices within each food group and a summary of the vitamins and minerals each provides.

Food Groups	Food Sources	Vitamins & Minerals
Grains	Breakfast cereals, muesli, rice, pasta, bread, oats, and all other foods made from flour and grains are 100% whole grain sources	B-vitamins including thiamin and riboflavin, panothenic acid and niacin; calcium, iron, folate, selenium, magnesium
Vegetables	Fresh, frozen or canned, & blended vegetable drinks Best: spinach, cabbage, bean sprouts, peas, carrots, broccoli, peppers, leeks potatoes, onions, garlic, tomatoes	Beta carotene, potassium, vitamin K, iron, vitamins A & C, folate, phytochemicals
Fruits	Includes fresh, frozen or canned plus 100% fruit juice Best: blueberries, strawberries, melon, kiwis, pineapple, black currants, oranges, lemons, grapefruit, papaya, apricots	Carotenoids and phytochemicals, potassium, vitamins A & C, folate, magnesium
Meats & Beans	All fish, meat, poultry, eggs, beans and lentils, nuts, soy and seeds Best: any fish, turkey, skinless chicken, lean beef, pork, eggs or egg whites	Zinc, iron, calcium, niacin, B-6, vitamin E, thiamin, B12, iodine, copper (seafood) Selenium, panothenic acid
Dairy	Non/low-fat milk and milk products, such as yogurt, cottage cheese and cheese. Milk alternatives made from Soy, Rice, Hemp, Almond and H-E-B MooTopia^®	Potassium, phosphorous, riboflavin, calcium, fortified with vitamin D
Fats	Oils, butter, lard, tub margarine, cream Best: choose clear oils made from plants and nuts; avocado, high fat fish such as salmon or tuna, nuts, seeds, nut butters	Omega-3, Fatty acids, mono and polyunsaturated fats, soluble vitamins A, D, E & K, B-6, panothenic acid (seeds/nuts)