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