The recommendation to consume “30 plants a week” comes from nutritional guidance aimed at promoting gut health through dietary diversity. This advice encourages individuals to eat a wide variety of plant-based foods to support a diverse and healthy microbiome.
What Constitutes a "Plant" in This Context?
In the context of this recommendation, "plants" include:
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1 Fruits: Apples, bananas, berries, citrus fruits, etc.
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2 Vegetables: Leafy greens, root vegetables, cruciferous vegetables like broccoli and cauliflower, etc.
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3 Whole Grains: Brown rice, quinoa, oats, barley, etc.
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4 Legumes: Beans, lentils, chickpeas, peas, etc.
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6 Herbs and Spices: Basil, cilantro, turmeric, cinnamon, etc.
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7 Other Plant-Based Foods: Mushrooms, algae (like seaweed), and edible flowers.
Key Points to Consider:
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Variety Matters
Each distinct plant counts as one. For example, spinach and kale are two different plants.
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Different Varieties Count Separately
Different types of the same general food can count separately if they have different nutritional profiles. For instance, red lentils and green lentils can be counted as two different plants.
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Herbs and Spices
Even small quantities of herbs and spices contribute to dietary diversity and can be included in the count.
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Processed Plant Foods
Minimally processed foods like whole-grain bread or tofu can be included, but highly processed foods with plant ingredients (like potato chips) are generally not counted.
Why Aim for 30 Plants a Week?
At Willows. We consciously incorporate a wide range of plant-based foods into the weekly menu, this works towards the “30 plants” goal and also enhances the nutritional intake to support overall health.
Practical Tips to Reach 30 Plants:
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Mix Up Your Meals
Incorporate different vegetables in your salads, stir-fries, and soups.
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Snack Wisely
Choose nuts, seeds, or fruit as snacks.
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Experiment with Grains
Try grains you don't usually eat, like quinoa or millet.
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Use Herbs and Spices Generously
Flavour your dishes with a variety of herbs and spices.
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Include Legumes
Add beans or lentils to your meals for extra variety.