Making a meal of it -- how to eat nutritiously

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Eating nutritiously isn’t as hard as you think. Here’s what you need every day:

What your plate should consist of  

Recommended daily allowance (RDA)

The table below indicates the total amount of each food group various gender and age groups should consume. These amounts are the average that an active person of normal weight needs. People who are overweight or inactive should consume less. The foods listed below can be divided into three meals and two snacks daily.

recommended daily allowance

SOURCES: HEARTFOUNDATION.CO.ZA. MAYOCLINIC.COm, WEBMD.COM

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