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Red Fortera to nine grams of protein But it doesn't pay to obsess over genuine quantities A unfastened handful of nuts may be a healthful "dose" in your morning cereal yogurt or oatmeal as is a heaping tablespoon of sunflower or chia seeds A handful of cooked beans on a salad is also a healthful meal enhancer Add steadily McManus emphasizes that nuts seeds and legumes should be added progressively for your day by day eating regimen


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