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