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