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