HHD nutrient food sources

carbohydrate

- cereal foods
- breads
- rice
- pasta

fibre

- wholegrain breads and cereals, rice, and pasta
- fruit
- vegetables

protein

- all animal products (meat and dairy foods)
- fish
- soybeans
- nuts and legumes

saturated fats

- animal origin e.g. milk, eggs, liver

trans fats

- processed foods
- pies, pastries, and cakes
- margarines and spreads

monounsaturated fats

- olive oil
- avocado
- canola oil
- nuts and peanut butter

polyunsaturated fats

- omega 3 (fish and canola oils)
- omega 6 (nuts and seeds)

calcium

- dairy products
- salmon
- sardines

sodium

- table salt
- olives
- fish
- meat

iron

- red meat
- nuts and seeds
- brown rice

vitamin a

- red, yellow, and orange coloured fruits

vitamin d

- fish
- fortified milk, breakfast cereals, and OJ
- sunlight

vitamin c

- fresh citrus fruits and vegetables

vitamin b1, b2, and b3

- whole grains
- green leafy vegetables
- nuts and legumes

vitamin b9 (folate)

- fortified cereals and breads
- green leafy vegetables
- eggs
- poultry

vitamin b12

- cheese
- milk products
- eggs
- meats