To see what I ate yesterday to reach my daily vitamin D intake, read more.
|Meal||Food||Amount of Vitamin D (IU)|
|1 ounce cheddar cheese||3.4|
|1/2 cup mushrooms||6.3||1 slice whole wheat bread||0|
|Lunch||2 cups black bean soup||0|
|1 apple||0||Snack||6-ounce container vanilla yogurt||40|
|Dinner||3 oz. grilled salmon||308|
|1 small baked sweet potato||0|
|2 cups spinach, sautéed||0|
|Total vitamin D intake||397.7|
Salmon, mackerel, tuna, and cod liver oil are excellent sources, but if you don't eat fish, opt for dairy products instead and make sure they are fortified with vitamin D. Two cups of milk contain 200 IU of vitamin D, so if you work that into your diet, you're all set. If you're vegan, you'll probably want to take supplements or look for products such as orange juice or cereals that are fortified with vitamin D.