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Plant strategies: Roast a pan of vegetables and add one scoop to each lunch throughout the week Keep frozen berries on hand—you can microwave a cupful to add flavor to yogurt or oatmeal Swap rice for fast-cooking whole grains like bulgur, quinoa, buckwheat, or amaranth 6

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In addition, the organization recommends minimizing or avoiding refined carbohydrates, sugar-sweetened beverages, red and processed meats, most fast food, and sweets and savory snacks