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But to get the largest bang for your bite, think in color. Let's get started by reviewing the really useful day by day servings of fruits and vegetables. To chop calories and fats, take further servings of fruits and vegetables. White, tan, and brown fruits and vegetables include various amounts of phytonutrients, akin to allicin, discovered in the onion family. A serving of white rice has 0.5 grams of fiber