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