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  • PCRM recommends three or more servings a day of fruit (at least one of which is high in vitamin C, such as citrus fruit, melon or strawberries), two or more of protein-rich legumes (such as soybeans, which can be consumed as soy milk, tofu or tempeh), five or more of whole grains (such as corn, barley, rice and wheat, in products such as bread and tortillas), and four or more of vegetables (dark-g
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