How to eat 30 plants a week
Easy ideas on how to get your 30 a week of plants
Getting more fruit and vegetables into our diet is one of the best ways to support optimal health. Not only are plants full of important vitamins and minerals they are also very important for enhancing our gut microbiome. Recent research has shown that eating 30 different colourful plants a week can lead to a much greater and more diverse gut microbiome than those that ate only 10 a week.
Now the number “30” may seem slightly overwhelming for some but I promise you it is in fact quite easy once you get into the habit and know what 30 a week could consist of. I bet you didn’t realise that the list also includes whole grains, herbs and even spices. Now that should make it easier for us all?!
Here are a few examples of what 30 plants a week could look like:
Wholegrains
Oats, spelt, buckwheat, quinoa, red rice
Nuts and seeds
Walnuts, almonds, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds, flax seeds, cashews.
Legumes
Chickpeas, lentils, kidney beans, black beans, lentils, butter beans, white beans.
Fruits
Berries, banana, apples, pears, mangos, seasonal fruits, passion fruit, pomegranate.
Vegetables
Broccoli, cauliflower, leafy greens-spinach, kale, rocket, lettuce, swiss chard, watercress, carrots, beetroot, sweet potato, butternut squash, turnips, green beans, tomatoes, cucumber.
Herbs and spices
Cinnamon, cumin, rosemary, turmeric, paprika, parsley, thyme.
Here are a few of ways to get those plants into your meals with very little stress:
Base your plate on plants. Fill ½ the plate with vegetables, ¼ plate meat, ¼ plate complex carbohydrates.
Take advantage of the season. Create dishes with multiple plants, eg. salads, soups, nourishing bowls and smoothies. Using 3-5 different plants in one go!
It’s all about the toppings. Soups, porridge and salads all need good toppings. Think nuts, veggies, herbs, spiceand s, fruits. Eg, porridge-top with mixed frozen berries, cinnamon, walnuts, chia seeds and flaxseeds.
Always add one extra plant option/veggie than a recipe requires.
Mix up your salad leaves and your greens.
Switch pasta for lentil or chickpea pasta.
Snack on fruit or vegetables. Eg. Nut/seed butter and apple slices. Protein balls. Hummus and celery.
Get a weekly seasonal veg box delivered. This is a great way to get more variety into your diet.
Stock up the freezer with frozen fruit and vegetables. Including, frozen berries, broccoli, peas, spinach and edamame.
Meal prep. Prepare and batch-cook a few fruits and vegetables to use during the week. Eg. roast 3-4 different vegetables ready to add as a side or create easy lunches with. Stew seasonal fruit eg. berries or apples and pears to add to breakfasts or with yogurt as a snack.
I hope this proved helpful.
Here’s to a healthier and happier gut microbiome.
Do let me know how you get on.
Katie x