Legumes - 2 or more servings a day
Legumes--which is another name for beans, peas, and lentils--are all good sources of fiber, protein, iron, calcium, zinc, and B vitamins. This group also includes chickpeas, baked and refried beans, soy milk, tempeh, and texturized vegetable protein. Serving size: 1/2 cup cooked beans; 4 ounces tofu or tempeh; 8 ounces soy milk.