Protein
Requirement: 60 to 66 grams per day
Foods high in protein: Beans, tempeh, brown rice, barley, whole wheat, tofu, legumes such as peas, lentils, and garbanzo beans, soymilk, nuts and seeds, nut butters, veggie burgers, and veggie deli slices
Calcium
Requirement: 1000 milligrams per day
Foods high in calcium: Calcium fortified orange juice, fortified soymilk, broccoli, bok choy, kale, figs, tofu made with calcium carbonate, almonds, and tahini
Iron
Requirement: 30 milligrams per day, minimum
Foods high in iron: Dark leafy greens, beans, legumes, tofu, nuts and seeds, dried fruits like raisins and apricots, whole and enriched grains, sorghum molasses
Zinc
Requirement: 15 to 30 milligrams per day/li>
Foods high in zinc: Whole grains, green leafy vegetables, mushrooms, nuts and seeds like tahini, legumes, tofu, miso, wheat germ, miso, and nutritional yeast. Fortified cereals also contain good sources of zinc, read the labels
B12
Requirement: 3 micrograms per day
Foods high in B12: Nutritional Yeast (Red Star Vegetarian Support Formula), fortified nondairy beverages, fortified juices, cereals, meat substitutes. Beware seaweed and fermented soyfoods as they are not necessarily reliable sources of B12
Folic Acid
Requirement: 600 micrograms per day
Foods high in folic acid: Green leafy vegetables (spinach, asparagus, broccoli, romaine lettuce), oranges and orange juice, corn, green beans, beets, peas, peanut butter, whole wheat bread, bran breakfast cereals, dried beans, peas and lentils, nuts, and seeds
Vitamin D
Requirement: 5 - 10 micrograms per day
Foods high in vitamin D: Fortified cereals, and possibly soymilk. Read labels
Essential Fatty Acids
Requirement: 4 to 5 grams per day
Foods high in omega-3's: Canola oil, safflower oil, olive oil, flaxseed oil, and avocados, and to some extent whole grains, legumes, and nuts
Vitamin A
Requirement: 800 micrograms per day
Foods high in vitamin A: Sweet potatoes, carrots, squash, apricots, mangoes, cantaloupe, collards, and kale
Vitamin C
Requirement: 85 milligrams per day
Foods high in vitamin C: Strawberries, oranges, lemons, broccoli, tomatoes, red and green peppers, and juices made with 100% fruit juice
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