The right amount of food.

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Can somebody describe the right amount of food one must take for maitaining good health. Not in terms of calories please. A lay man may not know how much calory a food item provides. So please be specific - ie like how many apples, oranges, bananas etc., how much rice, how much of vegetables (again not in grams, in terms of numbers) or their combinations. Suggest for both non- and vegetarians.