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