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how can i eat veg & fruits everyday in plan, substitute for my eating habit like rice, meat, softdrinks, etc. thanks.

Fruits and vegetables are an important part of a well-balanced diet that also includes protein foods like chicken, fish and meat, whole grains such as brown rice, whole grain cereals and breads and dairy products.  At, you can find out more about how much of different types of foods you should be eating each day.  It is recommended that about half of what you eat should be fruits and vegetables.  You can find out how much is recommended for you here. It is easy to get the recommended amounts by making fruits and vegetables about half your plate at each meal, and having them at snacks in place of high fat, high sugar snack foods and beverages.  Click here for some delicious recipe ideas to include at your meals and snacks. 



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