Nutrivore: The Radical New Science for Getting the Nutrients You Need from the Food You Eat

by Sarah Ballantyne

eating. Eat mostly whole foods. Aim to get at least 80 percent of your calories from whole and minimally processed foods. This is easier if you prepare most of your meals at home. Choose as much variety as possible. Aim to eat twelve or more different foods daily and thirty-five or more different foods throughout the week. Cover half your plate with a variety of fruits and vegetables. Aim for five or more servings of vegetables and two servings of fruit daily, choosing from all five of the color families (red, orange and yellow, green, blue and purple, and white and brown) and mixing up whether they are raw or cooked. Cover one quarter of your plate in a starchy food and another quarter of your plate in a protein food. This is an easy way to balance macronutrient intake while upping your intake of important micronutrients. Merge these two quarters when you choose a whole food plant protein like lentils. Choose healthy fats. Opt for seafood, nuts, seeds, avocados, and olives as meal components, and olive oil, avocado oil, and vegetable oils to cook and dress your foods. Meet Serving Targets for Nutrivore Foundational Foods. Throughout the week, aim to eat seven servings of cruciferous vegetables, seven servings of root vegetables, seven servings of leafy vegetables, three servings of mushrooms, three servings of alliums, three servings of citrus, two servings of berries, four servings of pulse legumes, four servings of nuts and seeds, and three servings of seafood. Examples...