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woman men 7-8 8-10
6-7 8
2 2
2 2.
vegetables/fruit -->
grain products -->
milk/alternatives -->
meat/alternatives -->.
Fresh,frozen or canned vegetables/fruits. leafy vegetable. 100% juice.
1 slice bread,half a bagel, half pita or tortilla,cooked riced,bulgur or quinoa,cereal,cooked pasta or couscous
milk or powdered milk ca-
nned milk, fortified soy beverage,yogurt,kefir,cheese.
cooked fish,shellfish, poultry,lean meat,cooked legumies,tofu,eggs,peanut or nut butters,shelled nuts and seeds.
ages 19 to 50
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