FSA in Northern Ireland
Foods and sources of nutrients
Nutrients you need in your diet and some of the foods you can get them from – whether from plant (vegetable) or animal sources.
Nutrients you need in your diet
| Nutrient | Animal Sources | Plant Sources (Vegetarian) |
|---|---|---|
| Protein | Meat, poultry, fish (can be canned e.g. sardines, mackerel), eggs, milk, cheese, yoghurt | Pulses (incl baked beans, lentils, chick peas and beans), bread, seeds, potatoes, nuts |
| Calcium | Milk, cheese, yoghurt, tinned sardines and salmon | Green leafy vegetables e.g. broccoli, nuts, bread, dried fruits e.g. apricots |
| Iron | Red meat, liver, chicken, fish and eggs | Fortified breakfast cereals (check the label to see if iron has been added), bread, pulses, green vegetables, dried fruits, nuts, plain chocolate |
| Vitamin A | * Cheese, butter, whole cream milk | Yellow/orange vegetables (e.g. carrots) and dark leafy ones (e.g. parsley), yellow/orange fruit (e.g. apricots, mangoes – fresh or dried), fortified margarines and spreads, sweet potato |
| Vitamin B 12 | * Meat, poultry, fish, milk and milk products, eggs | Fortified products only e.g. some breads and cereals (check on the label) |
* Liver is also a good source. But, because it's such a rich source of vitamin A, if you already eat it every week, you might want to choose not to have it more often.
If you're pregnant, you should avoid eating liver and liver products because of the amount of vitamin A it contains.