Include a minimum of 3 servings of veggies and 2 servings of fruit, daily. Five-a-day is recommended. In general, one serving is a single piece of fruit or a half-cup of raw fruits or vegetables, or a cup of leafy greens. Include fruits, vegetables, or both with every meal.
Include pulses, such as beans, lentils, and peas, at least two-three times a week. You can include them either as a plant-based protein, or as the starch based sources, which can be substituted for grains as well.
Rely on nuts, seeds, and fruit for snacks. Add them to other items like yogurt, oatmeal, salads, and stir-fries.
Replace refined grains like white rice with whole grains like millets, quinoa, brown rice, wild rice, freekeh, or bulgur. Look for versions made from quinoa or pulses like chickpeas and lentils.
Check nutrition fact labels for the amount of dietary fiber. Aim for at least 5 grams of fiber per serving. Check some packaged foods contain “functional fiber,” like psyllium and inulin which aren’t the best nutritional sources of fibre but they do help with roughage.
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