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