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