Fish has vitamin D Chicken breast has vitamin B- 12 ¼ cup of fruit juice is a serving 50 grams of sugar = 12 teaspoons Prunes have Iron Yogurt has potassium Don’t buy foods with trans fats Eat 5 servings of vegetables daily Beans and peas contain Iron Fortified cereals have calcium Tomatoes are high in Vitamin C Fiber helps manage your blood sugar Fiber keeps you regular Dark, leafy greens have vitamin A Eat 4 servings of fruits daily Omega-3 fats reduce inflammation Omega-3 fats are essential fats Eggs have vitamin B- 12 Eat 20- 25g of Fiber daily Canned tuna has vitamin B- 12 Oranges have potassium Coconut milk has calcium Low fat milk has vitamin B- 12 Tofu has calcium ½ cup of fresh fruit is a serving Tomatoes help with asthma Keep daily sodium below 2,300 mg 1 cup of raw, leafy vegetables is a serving Dark, leafy greens have vitamin C Cream of wheat has Iron ¼ cup of dried fruit is a serving Eggs have Vitamin D Hemp seeds have omega-3s Almond milk has calcium Eat below 50 grams of sugar daily Tomatoes has potassium Dark, leafy greens have calcium Pumpkin seeds have omega-3s Bananas have potassium Spinach has potassium Walnuts have omega-3s Chia seeds have omega-3s ½ cup of vegetable juice is serving Whole grain foods have Iron Nuts are good source of plant protein Fiber helps you lose weight Avoid processed foods Fortified OJ has Vitamin D One medium fruit is a serving Prunes have potassium Flax seeds have omega-3s Berries are high in fiber Dairy products have calcium Dark green vegetables have Iron Meats have Iron ½ cup of frozen vegetables is a serving Fiber can lower cholesterol Soy milk has calcium Beet greens have potassium Poultry has Iron Salmon has the vitamin B- 12 To change grams to teaspoon, divide by 4 Sweet Potatoes have potassium Fish has vitamin D Chicken breast has vitamin B- 12 ¼ cup of fruit juice is a serving 50 grams of sugar = 12 teaspoons Prunes have Iron Yogurt has potassium Don’t buy foods with trans fats Eat 5 servings of vegetables daily Beans and peas contain Iron Fortified cereals have calcium Tomatoes are high in Vitamin C Fiber helps manage your blood sugar Fiber keeps you regular Dark, leafy greens have vitamin A Eat 4 servings of fruits daily Omega-3 fats reduce inflammation Omega-3 fats are essential fats Eggs have vitamin B- 12 Eat 20- 25g of Fiber daily Canned tuna has vitamin B- 12 Oranges have potassium Coconut milk has calcium Low fat milk has vitamin B- 12 Tofu has calcium ½ cup of fresh fruit is a serving Tomatoes help with asthma Keep daily sodium below 2,300 mg 1 cup of raw, leafy vegetables is a serving Dark, leafy greens have vitamin C Cream of wheat has Iron ¼ cup of dried fruit is a serving Eggs have Vitamin D Hemp seeds have omega-3s Almond milk has calcium Eat below 50 grams of sugar daily Tomatoes has potassium Dark, leafy greens have calcium Pumpkin seeds have omega-3s Bananas have potassium Spinach has potassium Walnuts have omega-3s Chia seeds have omega-3s ½ cup of vegetable juice is serving Whole grain foods have Iron Nuts are good source of plant protein Fiber helps you lose weight Avoid processed foods Fortified OJ has Vitamin D One medium fruit is a serving Prunes have potassium Flax seeds have omega-3s Berries are high in fiber Dairy products have calcium Dark green vegetables have Iron Meats have Iron ½ cup of frozen vegetables is a serving Fiber can lower cholesterol Soy milk has calcium Beet greens have potassium Poultry has Iron Salmon has the vitamin B- 12 To change grams to teaspoon, divide by 4 Sweet Potatoes have potassium
(Print)
Fish has vitamin D
Chicken breast has vitamin B-12
¼ cup of fruit juice is a serving
50 grams of sugar = 12 teaspoons
Prunes have Iron
Yogurt has potassium
Don’t buy foods with trans fats
Eat 5 servings of vegetables daily
Beans and peas contain Iron
Fortified cereals have calcium
Tomatoes are high in Vitamin C
Fiber helps manage your blood sugar
Fiber keeps you regular
Dark, leafy greens have vitamin A
Eat 4 servings of fruits daily
Omega-3 fats reduce inflammation
Omega-3 fats are essential fats
Eggs have vitamin B-12
Eat 20-25g of Fiber daily
Canned tuna has vitamin B-12
Oranges have potassium
Coconut milk has calcium
Low fat milk has vitamin B-12
Tofu has calcium
½ cup of fresh fruit is a serving
Tomatoes help with asthma
Keep daily sodium below 2,300 mg
1 cup of raw, leafy vegetables is a serving
Dark, leafy greens have vitamin C
Cream of wheat has Iron
¼ cup of dried fruit is a serving
Eggs have Vitamin D
Hemp seeds have omega-3s
Almond milk has calcium
Eat below 50 grams of sugar daily
Tomatoes has potassium
Dark, leafy greens have calcium
Pumpkin seeds have omega-3s
Bananas have potassium
Spinach has potassium
Walnuts have omega-3s
Chia seeds have omega-3s
½ cup of vegetable juice is serving
Whole grain foods have Iron
Nuts are good source of plant protein
Fiber helps you lose weight
Avoid processed foods
Fortified OJ has Vitamin D
One medium fruit is a serving
Prunes have potassium
Flax seeds have omega-3s
Berries are high in fiber
Dairy products have calcium
Dark green vegetables have Iron
Meats have Iron
½ cup of frozen vegetables is a serving
Fiber can lower cholesterol
Soy milk has calcium
Beet greens have potassium
Poultry has Iron
Salmon has the vitamin B-12
To change grams to teaspoon, divide by 4
Sweet Potatoes have potassium
