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What combination of fruits,nuts and grains would you suggest one should eat on a daily basis to get all of the necessary nutrients?

A diet consisting of only fruits, nuts and grains would not be able to provide all the necessary nutrients. Vegetables, dairy foods and protein foods all provide other nutrients that cannot be obtained in adequate amounts or at all by consuming only fruits, nuts and grains. If you add vegetables and beans to the fruits, nuts and grains, you can have a nutritious vegetarian diet. Some nutrients that you’ll have to watch for are B-12, iron and zinc, which are largely found in meat products, so adding in seafood or lean cuts of meat would help meet this requirement. And calcium could be obtained through low-fat dairy products, fortified orange juice or fortified cereals. Some vegetables such as broccoli, bok choy, kale and mustard greens also provide some calcium. To see recommendations for intake of different foods, go to http://www.mypyramid.gov/.

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