I. Daily Vegetable and Fruit Intake Standards

🥦 Vegetable Requirements

Baseline Quantity: 300–500g daily

Dark-colored vegetables (e.g., spinach, purple cabbage) should comprise more than 50% of the total.

Distribution Strategy:

• Dinner: 200g (meets daily fiber requirements)

• Lunch: 100–150g

• Breakfast: Moderate supplementation

🍇 Fruit Intake Strategy

Daily Target: 200–350g

Prioritize low-sugar, high-fiber options such as blueberries, grapefruit, and kiwi.

Special Fruit Restrictions:

• Consume fruits in 3 portions: breakfast, mid-day snack, post-dinner.

⚠️ Critical Alert

68.6% of adults over 70 are deficient in vegetable intake – urgent dietary adjustments are needed.

II. Key Vitamin Supplementation Protocol

🦴 Bone & Muscle Protection Group

Vitamin D

• Recommended: 800 IU/day

• Increase for: Adults ≥70 years or at-risk individuals

• Benefits: Supports bone density, muscle strength, and fall prevention

• Sources: 30 min sunlight, fortified milk, deep-sea fish

Vitamin K2

• Function: Directs calcium to bones

• Source: 300g dark leafy greens per day

Magnesium

• Recommended: 320–420mg/day

• Benefit: Helps prevent leg cramps

• Sources: Nuts, dark chocolate

🧠 Neurovascular Protection Group

B Vitamins

• B12: Prevents neurodegeneration (e.g. animal liver 3x/week)

• Folate: Reduces homocysteine levels (found in dark leafy vegetables)

Antioxidant Synergy

• Flavonoids: Found in blueberries, spinach — combats brain aging

• Vitamin C: Present in citrus fruits and bell peppers — boosts collagen synthesis

III. Practical Implementation Guidelines

🥗 Diet Optimization Techniques

• Use quick stir-fry methods to preserve vegetable nutrients

• Avoid pickled vegetables

• Eat apples with skin for added fiber

• Use fruit purees for those with chewing/dentition issues