One possible exception may be molasses, which provides a rich source of iron. A glass of milk or a cup of yogurt has high-quality protein equal to an ounce of meat or cheese or to one egg. Try to choose reduced fat dairy products whenever possible. A glass of whole milk has the equivalent of two teaspoons of butter or three tablespoons of sour cream. 2 cups cottage cheese 1 cups ice milk, ice cream, or frozen yogurt Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts 2-3 servings a day This group is a major source of protein.
Cooked beans are high in protein and fiber and low in fat.
Tofu and white beans provide calcium. Almonds are good sources of vitamin E. Beef contains highly absorbable trace minerals like iron, zinc, and magnese. Poultry and seafood contribute vitamin B6, and pork is a rich source of thiamine. Serving Sizes 2 oz. Vegetables are a fantastic source of vitamins and fiber.