The essentials recommended daily allowances recommended by the foods detailed in the pyramids include the following:

? Select an array of veggie and fruits, daily. Specifically, the choices should be comprised of the following five vegetable subgroups numerous times a week: orange, dark green, starchy vegetables, legumes, and other vegetables.

? Eat an adequate amount of vegetables and fruits. Generally, a 2000 calorie diet should include two and a half cups of vegetables per day coupled with two cups of fruit.

? Over six servings of grain products are recommended. Half of the grains should come from whole grains.
Consume 3 cups per day of fat-free or low-fat milk or equivalent milk products.

? As far as fat intake is concerned, a range of 20 to 35 percent of calories should stem from sources of both polyunsaturated and monounsaturated fatty acids (for example nuts, fish and vegetable oils).

What are the vegetable and legume food recommendations for a woman under the age of 34 who works out between 30 to 60 minutes – most days of the week?

Here are the following weekly vegetable and legume recommendations:
? 3 cups of dark green vegetables
? 3 cups of orange vegetables
? 6.5 cups of other Vegetables
? 3 cups dry beans and peas
? 3 cups of starchy vegetables

What are the vegetable and legume food recommendations for a woman under the age of 34 who works out between 30 to 60 minutes – most days of the week?
For the active male under the age of The following vegetable and legume recommendations are recommended weekly:

? 3 cups dark green vegetables
? 2.5 cups orange vegetables
? 3.5 cups dry beans and peas
? 7 cups Starchy Vegetables
? 8.5 cups Other Vegetables