Overview:
Cover micronutrients through diverse produce and smart cooking.
Steps:
1) Plate: ½ vegetables (mix colors), ¼ protein, ¼ carbs + healthy fat.
2) Cook: Steam/sauté with lid; avoid over-boiling; keep some peels when safe.
3) Rotate: Leafy greens, crucifers, berries, citrus, orange veg, legumes, nuts.
Benefits:
• Antioxidants and fiber support immunity, gut health, and recovery.
Precautions:
• Supplements only to correct deficiencies per clinician.
Suggested Duration & Tips:
• Aim 5–7 produce servings/day; include a vitamin C source with iron-rich plants.