You’ve heard it many times before – eat your fruits and vegetables! Get in your 5-a-day! Make sure you’re eating whole grains! Though this information is drilled into us, the action of incorporating all of this can feel like a tricky endeavor.
In the U.S., only around 10% of Americans are currently meeting the 5-a-day guideline for fruits and vegetables. For those who are, there’s likely an even smaller percentage who are getting in a diverse variety of plants on a regular basis. There are many reasons for this, and some are valid.
For one, the price of fresh produce can be quite high, especially if we’re shopping out of season. Second, many options might not be as convenient and require chopping or cooking before consuming. Another common complaint is that fresh produce just doesn’t last very long in the fridge before going bad, which puts people off of buying it in the first place. And whole grains might be avoided due to not everyone in the family enjoying their texture.
However, if we are willing to put in a small bit of effort and get creative, eating more plants can become second nature…and our health will really benefit from it!
Research conducted by the American Gut Project shows that increasing our intake of plant-based foods can benefit our gut microbiome diversity. Our gut microbiome refers to the microbes that live in our gastrointestinal system. Taking good care of our microbiome (this may also referred to as our “gut health”) can have an impact on not only our digestion, but on our immune system, our heart health, chronic disease risk, and potentially our mental health, just to name a few.
What the researchers found is that those who consumed 30 different plant foods each week had a more diverse microbiome than those who consumed 10 or fewer plant foods. As an example, if you eat an apple each day, that apple only counts as 1 plant food (or “plant point”) for your week. If you eat an apple one day, a banana the next, and some blueberries the following day, that counts as 3 total plant points for your week.
The goal is to encourage variety in our diet, particularly from plant foods which offer health benefits far beyond just positively impacting our gut microbiome. Any plant food such as nuts, seeds, vegetables, fruits, beans, lentils, whole grains, etc. counts as 1 point. Herbs and spices count for 0.25 points. The goal is to get to 30 points each week!
While this sounds simple in theory, it can take some planning to get it right. Here are some fresh ideas for incorporating more plants into your life!
- Add in nuts and seeds to your day for a pleasant crunch and a filling snack. I like to mix together walnuts, pepitas, sunflower seeds, hemp hearts, chia seeds, and ground flaxseed (6 total plant points!) for a power mix that I then sprinkle on oatmeal, yogurt, and in smoothies. I just keep this mix in a jar on my countertop. Other tasty additions to this might be pistachios, dried fruit, almonds, cashews, etc. The options are endless.
- Keep a variety of frozen fruit on hand to make smoothies or a fruit compote. If you have fresh berries on hand that are just on the brink of going bad, freeze them: they can be made into a delicious berry compote that can be used to top oatmeal, whole grain pancakes, or yogurt. Simply add your desired portion of frozen berries plus a little bit of lemon juice into a sauce pan and heat over medium-high for a few minutes before bringing to a boil and then slightly reducing the heat. Occasionally press the berries so they release more of their juices. Add in a touch of maple syrup for extra sweetness. Continue to cook & stir until mixture becomes syrupy. Pour onto base of choice.
- Whole grains are easily cooked in an Instant Pot or on the stove top. Try making a large batch of quinoa, wild rice, or steel-cut oats to keep in the fridge for the week – they can each be used in multiple different ways. The oats can be dressed up each morning depending on your mood: add a touch of maple syrup, cinnamon, walnuts, and a sliced banana for a sweet option; for something savory, top with pepper, parmesan cheese, a fried egg, and some arugula or roasted veggies. Quinoa works well heated or cold and can be the base of a stir-fry, as a side on its own, or used to top salads. Wild rice can be used in many of the same ways.
- Look for bags of mixed beans or mixed lentils to easily get in more variety without having to put in any extra effort. If you’re making a dish or soup that calls for one kind of bean, try mixing in a second kind as well. Chili is great for this.
- Start the week by making a large batch of roasted vegetables. I like chopping up broccoli, cauliflower, baby potatoes, and carrots and laying them out on a sheet pan. Top with a drizzle of olive oil and a touch of salt, pepper and garlic powder (optional). Roast at 420F for 20-30 minutes until tender. For a quick balanced meal, have alongside rotisserie chicken and your batch-cooked grain from tip number 3.
