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* Consuming six ounces of grain each day is ideal. You can do this by consuming 3 ounces of whole grain breads, whole grain cereals, rice, pasta or crackers every day. A slice of bread and a cup of cereal roughly contain about one ounce of grain each.

* A nutritious meal consists of health foods rich in vitamins and other nutrients, which is why it is important to incorporate fruits and vegetables in your meals. Eat more of dark vegetables (e.g., broccoli and spinach). Sweet potatoes and carrots are rich sources of vitamins and nutrients too, and so are dry beans (e.g., peas, kidney beans and pinto beans. Instead of eating ice cream for dessert, try eating fruits, at least two cups per day. Eat a variety of fresh, frozen, canned and dried fruits.
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