Ya, don't agonize over the garnishes too much. "Legumes and dairy are bad" refers to a broad pattern of relying on lots of skim milk, margarine, and dry poorly digested starch for energy at the exclusion of nutritious food.
Lots of: urban hiking, cycling, sprinting
Lots of: fresh meat, seafood, eggs, organs, tubers, starch fruits, vegetables, meat fat, dairy fat, oil fruits
Some: cured meat, dairy protein, sweet fruits, rice, pulses, tree nuts, oil seeds
Minimal: soy, refined proteins, sugar, liquid carbohydrate, grains, refined oils, peanuts