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