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