Insufficient - For the items listed in the Nutrients section that are "Insufficient (under)", list at least five foods that you can add to bring your numbers up to the recommended values. Note: Some foods may be cross-listed and satisfy more than one item.
1. Iron: Beans, lentils, tofu, fortified cereals, spinach, pumpkin seeds
2. Calcium: Dairy products (milk, cheese, yogurt), leafy green vegetables (kale, broccoli), almonds, fortified plant-based milks
3. Vitamin D: Fatty fish (salmon, tuna, mackerel), egg yolks, fortified dairy products, fortified cereals, mushrooms
4. Vitamin B12: Meat (beef, chicken, pork), fish, dairy products, fortified plant-based milks, fortified nutritional yeast
5. Omega-3 fatty acids: Fatty fish (salmon, mackerel, sardines), flaxseeds, chia seeds, walnuts, hemp seeds