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The metabolic improvements at this level (reduced blood pressure, improved cholesterol, better glucose control) deliver health benefits that matter more than hitting an arbitrary target weight

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Daily Example 1: Breakfast: 1 egg with wholegrain toast Snacks: cup of Greek yoghurt with berries Lunch: Palm-sized portion (80 g cooked) of chicken with whole grain salad Snacks: Nuts Dinner: 65 g lean beef stir-fried with vegetables and brown rice 23 Colours of Plants at Every Meal Colourful vegetables, fruits, nuts, and seeds provide fibre, antioxidants, and key vitamins