and cheese
eggs with whole-grain toast
eggs added to rice or grain bowls
Cooking eggs thoroughly is the safest option, particularly for pregnant people, older adults,
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young children, and anyone with a weakened immune system.
Lean Meat and Poultry
Explore Anatomy Models Meat and poultry are concentrated sources of complete protein.
Depending on the cut, they can also provide:
iron
zinc
phosphorus
vitamin B12
other B vitamins
These nutrients support oxygen transport, energy metabolism, and normal muscle
