Optimizing your diet can be a challenge. Luckily, there are nutrition experts like Jim White, R.D. and A.C.S.M. When you need aid crafting the ultimate meal plan that fits in vegetables and fruit throughout the day, then take to heart the advice given by White in his article “The Meal Plan to Get 9 Servings of Fruits and Vegetables Every Day.”
White talks first about how to divide up your servings of fruits and vegetables to eat more throughout the day. Nine servings should be thought of as 2.5 cups of vegetables and 2 cups of fruit. In that light, 9 servings is actually not that much. “Generally speaking,” says White, “1 serving is considered 1 cup raw, ½ cup cooked, and 2 tablespoons dried.”
Next, he provides the following tips:
- Eat your vegetables first.
- Make half the plate non-starchy vegetables, like asparagus, broccoli, cucumber, peppers, and tomatoes.
- Make fresh fruit your dessert. “Top it with vanilla yogurt to add creamy texture and sweetness similar to ice cream,” he suggests.
- Focus on getting at least 1 serving of vegetables and fruits per meal, not all at once.
- Eat the rainbow–greens, reds, oranges, and whites.
White also prescribes a nutritional outline of how to get in the appropriate amount of calories. He bases the model on the generic “175 lb., 5’10”, 35 year old active male.” While you may be slightly older than this model, you can simply follow the lower end of the described “recommended baseline macros.”
That means 2600 calories a day, with protein equaling 135g, 27g per meal. Aim to eat 357g of carbohydrates per day. Your fat calories should be around 72g, of 25% of your total calorie intake.
Read the entire article “The Meal Plan to Get 9 Servings of Fruits and Vegetables Every Day.” Follow Jim on Twitter @JimWhiteFit.