Nutrition

Fruit

100

    I grow on a tree. I’m high in fiber and my name rhymes with bear.

Pear

200

I give you loads of vitamin C and antioxidants. Add banana and make me a smoothie.

Strawberry 

300

I’m a member of the rose family. I’m crunchy and I’m called cider when you drink me.

Apple

400

All of my potassium is good for your heart. I’m classified as a berry but I don’t look like one.

Banana 

500

I’m a little hairy on the outside.

I’m packed with vitamin C and potassium inside.

Kiwi

Vegetable

100

My main job is to give you beta-carotene to help your eyes and immune system.

Carrot 

200

I give you tons of vitamins but I’m also high in fiber & protein. I grow in a pod with friends.

Peas

300

I’m a leafy green with many varieties. Add other veggies to me to make a healthy salad.

Lettuce 

400

I can be spicy or sweet and when you crunch me I give you loads of vitamin C.

Peppers

500

I’m a root vegetable and pop up in salads. I give you vitamins, minerals and a bitter crunch

Radish 

Grains

100

I’m tiny, and when I’m brown, I’m a whole grain with healthy fiber. Stir fry me with veggies!

Rice

200

I’m a great meal in the morning, and a main ingredient in granola. I’m full of heart-healthy fiber.

Oats

300

I make most of your bread and am most nutritious when eaten whole.

Wheat

400

You looked for me as a veggie, but as a popped whole grain I make a healthy snack.

Corn

500

My bread can be dark or marbled. I’m high in fiber and important minerals.

Rye

Protein

100

I’m a lean protein when grilled or roasted and not deep fried. Why did I cross the road?

Chicken

200

I make milk, tofu, and many other things. I’m one of the best sources of plant protein.

Soy

300

I’ve got your protein, plus heart healthy omega-3 fatty acids.

Fish

400

Complete protein in a perfect package. Just don’t drop me before I’m cooked

Eggs

500

So many sizes and colors. I’m a plant-based powerhouse full of dietary fiber.

Beans

Dairy

100

A common source of the calcium you need. Drink me plain or add a little chocolate.

Milk

200

So many to choose from! Swiss, sharp, blue, or Muenster. Choose low-fat when you can.

Cheese

300

I’m packed with plant protein. When I’m fortified with calcium I’m a dairy alternative drink

Soy Milk

400

Get your calcium in traditional or Greek versions. Mix me with granola and fruit for breakfast.

Yogurt

500

I’m a creamy drink full of calcium, but no lactose, for those who can’t tolerate it

Lactose-free Milk