Vitamin B12 and Healthful Diets

According to the 2005 Dietary Guidelines for Americans, "nutrient needs should be met primarily through consuming foods. Foods provide an array of nutrients and other compounds that may have beneficial effects on health. In certain cases, fortified foods and dietary supplements may be useful sources of one or more nutrients that otherwise might be consumed in less than recommended amounts. However, dietary supplements, while recommended in some cases, cannot replace a healthful diet."

The Dietary Guidelines for Americans describe a healthy diet as one that:

• Emphasizes a variety of fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products:
  

  Milk and milk products are good sources of vitamin B12. Many ready-to-eat breakfast cereals are fortified with vitamin B12.




• Includes lean meats, poultry, fish, beans, eggs, and nuts.




• Fish and red meat are excellent sources of vitamin B12. Poultry and eggs also contain vitamin B12.




• Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.
  


• Stays within your daily calorie needs.

For more information about building a healthful diet, refer to the Dietary Guidelines for Americans (http://www.healthierus.gov/dietaryguidelines/index.html) and the U.S. Department of Agriculture's food guidance system, MyPyramid (http://www.mypyramid.gov).