Breakfast/Snacks - Whole Milk/Yogurt and eggs provide most of ALL vitamins including Vitamin D and FOLATES plus minerals (micronutrients) and
proteins and carbohydrates (macronutrients)
Fruits - in general fruits provide most of Vitamins A, C, K (micronutrients) and
fiber (macronutrients)
Salads - in general salads provide most of Vitamins A, C, K and FOLATES,
Olive oil providing most of Vitamin E (micronutrients) and
fiber (macronutrients) - organic asparagus and beets providing more folates than any other.
Beans in general beans provide most of Vitamins B, minerals and FOLATES (micronutrients) and
fiber (macronutrients)
MICRONUTRIENTS (vitamins and minerals) references based on CDC
To convert micrograms (mcg) of vitamin D to International Units (IU), multiply the mcg value by 40.
For example, 10 mcg of vitamin D is equal to 10 x 40 = 400 IU.
MACRONUTRIENTS (Proteins, Carbohydrates, Fats) references based on CDC
