Best sources are citrus fruits, green peppers, green chile and strawberries. Other good sources are tomatoes, cabbage, melons, broccoli, and potatoes and sweet potatoes when cooked in the jacket. These vitamins are important for a good appetite, healthy skin, digestion and proper nerve functioning. Meats, particularly variety meats, and whole grain and enriched breads and cereals are good sources. Milk is an excellent source of riboflavin and pork is a good source of niacin.
Vitamin D comes from sunshine, egg yolk, butter, liver, canned fish and vitamin-D fortified milk.
It isn't necessary to shop with a nutrient guide to select healthy foods. Follow the dietary guidelines below to assure you get plenty of all 40 nutrients. Most people should have at least the lower number of servings from each group. Some people may need more because of their body size and activity level. Young children should eat a variety of foods, but may need smaller servings.