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