Food and Nutrient variety – is key to a well-balanced, healthy diet.

Vitamin C can help the body absorb Iron.

Foods High In

Vit. C

Foods High in


  • Lemon Juice/Lean Red Meat
  • Oranges/Leafy Green Vegetables
  • Strawberries w/Tuna/Salmon
  • Bell Peppers w/ Beans/Nuts/Legumes
  • Sweet Potato w/Whole Grains

Calcium (from things like low-fat/nonfat dairy) decreases the absorption of Iron.


Plant-Based Proteins to make a Complete Protein

*Complete Protein provides all of the amino acids that the body needs for normal health and function.

    • Red Beans and Brown Rice
    • Whole Grain Bread and Peanut Butter
    • Chickpea hummus made w/ sesame tahini
    • Yogurt and Walnuts Pair Carbohydrates with Protein                         **They don’t have to be consumed at the same time to provide the benefit of a complete protein.


    • Help to raise and stabilize blood sugar/energy levels.
    • Optimum combination for recovery after exercise.
    • Feel full for longer than with Carb alone.


Sample Combinations:

    • Piece of Fruit with Hardboiled Egg
  • Low-fat/nonfat Greek Yogurt
  • Apple with Peanut Butter
  • Whole Grain Cracker and Low-fat String Cheese
  • Fruit and Cottage Cheese