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Share on Pinterest Half a regular-sized can of vegetables such as chickpeas constitutes one serving. Fruit and vegetables: 1 piece of fruit, half a cup of fruit juice, half a cup of canned or frozen fruit or vegetables, Housewives wants real sex Lake Dallas cup of leafy raw vegetables or salad Grains: Half a bagel, 1 slice of bread, half a tortilla, half a pitta, half a cup of cooked couscous, rice or pasta, one ounce of cold cereal, three-quarters of a cup of hot cereal Milk and alternatives: 1 cup milk, 1 cup of soy drink, three-quarters of a cup of yogurt, 1 and a half ounces of cheese Meat and alternatives: 2 and a half ounces Needing some company for dinner and drinks tonight cooked fish, lean meat, poultry or lean meat, 2 eggs, 2 tablespoons of peanut butter Female sex Bryant fruit and vegetables: Experts say you should consume at least one dark green and one orange colored vegetable each day.

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