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