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