I like to think I’m a healthy eater. I always hit my goal of five times a day and I’m one of those annoying people who often choose to eat a piece of fruit over a candy bar.
However, what I’ve come to realize is that I often eat the same plant-based foods every day, and while there are worse things and I could take inspiration from a vegan cookbook, my gut currently doesn’t benefit from a varied diet.
Why is this important? As Rhiannon Lambert, a registered nutritionist and author of The science of nutrition, she explains, the health of our gut can be determined in part by the variety of good bacteria that thrive in it. One way to encourage this diversity is to eat as many different plant foods as possible.
“Research from the American Gut Project has suggested that the diversity of gut microbes — the different types of gut bacteria found in our gut — is higher in people who ate 30 types of plant-based foods a week than in those who ate 10 or less”. Lambert says.
“What this research tells us is that a diet that contains more plant-based foods, such as fruits, vegetables, whole grains, beans, legumes, legumes, nuts, seeds, herbs and spices, has a beneficial effect on our gut, which in turn may have better outcomes for our overall health.”
Encouraged by the suggestion to aim for 30 different plant foods a week, that’s what I did. My mission has been to incorporate the widest variety of foods into my diet as possible. The good news is, it’s not just fruits and veggies that count towards 30.
“Plant-based foods also include whole grains, nuts, seeds, legumes such as beans, chickpeas, lentils, and peas, tofu, tempeh, herbs and spices, and soy-based alternatives or other plant-based dairy and meat products.” says Lambert.
While servings that count towards your five a day should be 80g, experts who advocate 30 plants a week speak of a “hearty” serving rather than a specific amount. By the way, herbs and spices only count for a quarter of a point.
I’m pleased to say that after a week of meal planning, mindful snacking, and cooking from scratch, I’ve achieved my goal. In fact, I totaled 33 plant-based foods. It wasn’t as challenging as I thought it might be, although it did require more thought and organization.
1. I planned all my meals
I’m a big meal planner. Deny the “what are we going to have for dinner tonight?” debate, helps you eat healthy on a budget and reduces food waste. During the challenge, the practice established itself.
Sure, I had to spend more time planning and thinking about the meals I was going to cook to make sure I hit my total, but it meant I knew I could hit my goal before the week even started, and I had everything in my cupboards that I needed.
2. I added extra veggies to everything
One of my techniques was to add greens to everything, even though the recipe didn’t call for it. It meant my meals were packed with nutrients. Prepare a bol al ragù? Add a handful of lentils to the sauce. Craving some scrambled eggs on toast for lunch? Cut an avocado into slices to keep aside.
The same goes for fruit, as well as spices and herbs. I loved adding a mashed banana to my regular morning porridge topped with blueberries and cinnamon. You can also do this with any quick breakfast idea, so that you start the day in a more varied way.
3. I made the most of my freezer
Something I struggled with was trying to balance my love of batch cooking with the idea of a different diet. I usually eat the same meal a couple of days in a row to save time in the kitchen and make my life easier, even though I knew it would be harder to reach my goal if I did.
Here’s why my freezer has become my new best friend: Instead of eating leftovers for a couple of days in a row, I froze them. My goal is to get into a routine of cooking lots of extra food for the following week and eating the previous week’s leftovers in an effort to keep my weekly diet varied.
There’s another reason I’ve loved my freezer so much: frozen vegetables. Trying to increase your fruit and vegetable intake means you can have a fridge full of fresh produce, which doesn’t always last or get eaten, but frozen (or canned) options have a longer expiration date.
4. I replaced white carbs with whole grain ones
Making changes to your shopping habits can add those all-important staples to your diet. I chose whole wheat pasta over its white counterpart and whole wheat bread over fancier options during the challenge. I found it was an easy way to get closer to my goal.
5. I made my snacks work harder
It’s not just at breakfast, lunch and dinner that you can add to your total. I thought more about my snack breaks. I’ve enjoyed things like carrot, cucumber, and pepper sticks with hummus as a snack, as well as apples and peanut butter and a handful of cashews.
6. I was careful when eating out
The task is more challenging if you eat out regularly. I ate out twice in my week and was left scratching my head over the menu for a while. I’m a proponent of balance, so I feel you should be able to enjoy food without constantly thinking about its nutritional value.
But it’s also good to be aware of what you’re eating whenever possible. I found that there was usually a good nutrient-packed vegetarian option on the menu, and a few nibbles on the sharing plates, like olives and artichokes, can contribute to your veggie spots.
Is it worth eating 30 plant foods a week?
How did I feel after the week? Great! I always find my body responds well to healthy food and this coupled with good sleep and exercise meant I felt good mentally and physically.
There is a danger that switching to this way of eating could cause discomfort, as those not used to a high fiber diet may find that their gut is overloaded, but I have not experienced this, probably because I have already eaten a lot of fruit and vegetables. All in all, it’s something I’ll try to continue with.
#eat #plant #foods #week #heres
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