Dietary Fibre

Wholemeal bread

Brown rice and pasta

Wheat bran

Oat bran

Whole grain (as in many breakfast cereals)

Beans and lentils

Nuts and seeds

Vegetables and fruits (particularly skins, ie of fruit or potatoes)

 Vitamin A

Cheese

Eggs

Oily fish (eg mackerel)

Milk and yoghurt

Liver

Orange and red fruits and veg (eg. Carrots, tomatoes, squash, sweet potato,
beetroot, red peppers)

Green leafy veg (eg. Spinach, kale, broccoli)

 Vitamin C

Citrus fruits (eg. Oranges, lemons)

Fruits such as strawberries, melon, kiwi and fruit juices

Vegetables such as cabbage, broccoli, cauliflower, green peppers and potatoes

 Calcium

Dairy products such as yoghurt, milk and cheese

Tofu and soya beans

Oats (as in flapjacks or porridge)

Almonds and seeds

Cabbage and onion, and green leafy vegetables such as watercress

Fortified juices
 Iron

Red meat

Baked beans

Boiled eggs

Tinned sardines and other oily fish

Cashew nuts, hazelnuts, almonds and sesame seeds

Green leafy vegetables (eg. watercress, kale, spring greens)

Fortified breakfast cereal

Dried fruit

Liver

Kidney Beans

Zinc
 Shellfish

Liver

Corned beef

Nuts and seeds (especially pumpkin seeds)

Beans and lentils

Cheese and other dairy produce

Whole grains

Tofu

Red meat and poultry

Folate
 Fortified breakfast cereals

Rice

Peanuts

Green vegetables (eg. Peas, broccoli, spinach, lettuce and asparagus)

Fortified bread

Oranges, bananas

Marmite

Eggs

Berries

Protein

Meat

Poultry
 Fish

Eggs

Milk, cheese and yoghurt

Soya

Pulses (eg lentils, chick peas, beans)

Bread

Grains, Seeds and Nuts

Potatoes