Plant-Based Nutrition: A Comprehensive Guide

If the idea of eating more fruits and vegetables is as tough for you as running a marathon, you’re not alone. According to a recent CDC report, only 9% of adults attained the necessary amount of vegetables, and 12% fulfilled the fruit intake guidelines. Overall, 1 in 10 adults are hitting the required plant-based threshold. Dr. Deedra Mason’s latest video in her health series covers this, saying, “While there’s no evidence that a plant-based diet is best for 100% of the people, there is evidence that 100% of the people need more plants in their diet.”

So, How Much is Enough?

According to federal guidelines, daily fruit and vegetable intake recommendations vary by age and sex:

  • Adult women require at least 1½ cups of fruit and 2½ cups of vegetables.
  • Adult men need at least 2 cups of fruit and 3½ cups of vegetables.

The Health Benefits of Embracing Plants

Consider the crucial health benefits related to plant-based nutrition:

  • Maintaining a healthy immune system.
  • Help with weight management.
  • Provision of essential nutrients.

Adding More Color to Your Plate

There are many practical ways to incorporate more fruits and vegetables into your daily routine:

  • Prep your fruit and vegetables for your meals that week and freeze the surplus for future use.
  • Opt for frozen or canned fruits and vegetables when shopping if that makes it easier and more cost-efficient.
  • Increase your fruit intake by incorporating it as an afternoon snack — a small apple or banana is a great choice.
  • Include more vegetables in your lunch, such as adding them to your sandwich, or packing carrot sticks or grape tomatoes as a snack.
  • Take supplements to fill your nutrition gaps.


Learning to “put your best fork forward” and include more fruits and vegetables in your diet is a key step towards better health. For more tips on affordable and convenient ways to embrace a healthy diet, try visiting MyPlate. And don’t forget to try some of the recipes we have!

Key Takeaways for Better Health

The evidence underscores a pressing need for increased plant-based consumption. Whether you’re considering a fully plant-based diet or simply adding more fruits and vegetables to your meals, remember that every little bit counts towards a healthier you.

These statements have not been evaluated by the Food and Drug Administration. This product(s) is not intended to diagnose, treat, cure or prevent any disease.

Rea Grim

Rea Grim

Digital Marketing Content Coordinator

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