We recommend at least three to four servings of these foods every day for adults. Generally, one serving provides around 7 to 8 grams of protein, but many of the soyfoods, such as tempeh, veggie meats, and some types of tofu, are quite a bit higher. These foods are also important sources of minerals like iron and sometimes zinc. If your diet is based on a variety of whole grains, vegetables, and nuts, then the three recommended servings from this group are plenty. If you like to spend some discretionary calories on desserts, added fats, or more servings of fruit (which are very low in
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