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