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Beans and members of the bean family such as peas and lentils are excellent sources of fiber. Add kidney beans to canned soup or a green salad. Or make nachos with black beans, lots of fresh veggies, whole-wheat tortilla chips and salsa. Eat fruit and vegetables. Theyre rich in fiber as well as vitamins and minerals.

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Men and women between the ages of 18 and 50 need 1,000 milligrams of calcium a day. This daily amount increases to 1,200 milligrams when women turn 50 and men turn 70. Good sources of calcium include: Low-fat dairy products. Dark green leold black women fuckingafy vegetables. Canned salmon or sardines with bones. Soy products, such as tofu.

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