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Avoid skin that is bruised, tender, scarred, thickened, hard, lumpy, irritated, or infected

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So, if half your plate for two main meals is vegetables, and you had some berries with your breakfast and another piece of fresh fruit or perhaps some broccoli heads or tenderstem or carrots dipped in hummus as a snack, or half an avocado with some high polyphenol olive oil, youve achieved six servings