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WebOfficial MapQuest - Maps, Driving Directions, Live Traffic Web3. Whole Grains. Eat whole grains sat least two or three times daily. Look for whole wheat flour, rye, oatmeal, barley, amaranth, quinoa or a multigrain. A good source of fiber has 3 to 4 grams of fiber per serving. A great source has 5 or more grams of fiber per serving. 4. Beans and Lentils. Try to eat a bean-based meal at least once a week.
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