EATING FOR HEALTH
Unlocking the Benefits of More Plants on Your Plate
The standard NHS guidance for a healthy and balanced diet is 5 portions of fruit and vegetables per day. However, recently you may have heard experts recommending eating at least 30 different plant-based foods a week. Does this sound daunting, unobtainable, expensive? Our latest recipe plan demonstrates just how easily this can be achieved, and how it doesn’t have to involve expensive trips to the supermarket for exotic fruit and vegetables. The plan is made up of 5 delicious midweek meals, and eating these 5 dishes alone will result in you hitting the 30 target.
Benefits of eating 30+ plants
Diets rich in a diverse array of plant-based foods offer a powerful shield against the onset of chronic health conditions like Heart Disease and Type 2 Diabetes. They have also been show to reduce the risk of cancer and promote healthy ageing.
Embracing a plant-centric diet can also work wonders for your gut microbiome, the community of bacteria and other bugs that live in your gut. This is because plants contain prebiotics which act as fuel for the good bugs in your gut. The plant prebiotics also contain chemicals called polyphenols, which have antioxidant and anti-inflammatory properties. The more diverse your gut bugs, the more resilient and better performing your gut.
The American Gut Project
This study, published in 2018, involved 10,000 volunteers that shared detailed information about their eating habits, as well as stool samples. The study found that those who ate 30 or more different plants per week, were more likely to have certain ‘good’ gut bugs than those who just ate 10.
What Classifies as a Plant?
A plant food is a food that has been grown. There are 6 main plant groups:
vegetables,
fruits,
grains,
legumes (beans and pulses),
nuts and seeds; and
herbs and spices.
This isn’t about becoming vegetarian or vegan, instead it’s about incorporating more plant foods around your protein sources (whether this is plant-based or not).
How to hit the target
Check out our top 10 tips below for diversifying your diet with plants:
Don’t start by deliberately counting. Instead shop the rainbow, you’ll be surprised just how many plants you consume.
Stock up on spices and tins. Lots of the dishes in this plan are made with store cupboard essentials (tinned tomatoes, a selection of beans, and your favourite spices).
Boost your salads. Try topping with toasted nuts and seeds for a nutritional boost. They are a great source of protein, fibre and healthy fats. Examples include: almonds (toasted flaked almonds act as a great topper - would work well with the aubergine stew (Day 2 recipe), cashews, walnuts and pine nuts.
Try adding fruit in savoury as well as sweet dishes. For example, adding apple or strawberries to your salad.
Add a handful of greens to your midweek meals. For example add a couple of handfuls of spinach to your midweek dishes (e.g. dhals, stews and stir fries) for the last 5 minutes of cooking. The flavour might be subtle, but your gut health will benefit (plus you’ll get an extra iron boost too).
Snack smart - swap out crisps and processed snacks for nuts, berries or vegetable crudités will help you reach the 30 target quicker.
Meatless Mondays - have at least 1 meat free day per week. By avoiding meat for at least one day you will naturally increase your plant consumption.
Add herbs and spices to your dishes, both fresh and dry count. A simple pinch of a spice can transform a dish. Examples include: cinnamon (great with porridge), cumin (good for curries), basil (tasty with tomato pasta), mint (adds freshness with feta (see Day 3), and paprika (add smokiness).
Opt for whole grains which contain all of the grains’ fibre and therefore more nutrients than refined grains like white flour and white rice. Examples include: brown rice, oats, quinoa and whole wheat flour.
Remember Fresh, dried and frozen plants all count.
Reset Your Plate with Balance + Glo
It’s so easy to become creatures of habit and have the same staple recipes on rotation. Reset your plate with the Balance + Glo new recipe plan. Diversify the good bugs in your gut, enjoy fresh whole ingredients, and remind yourself that healthy eating doesn’t have to be costly or complicated.
You’ll gain 5 new dishes (that are simple to create), as well as learning the benefits of diversifying your diet, and how best to achieve this. With simple tips and tricks, and beautiful imagery, this plan will support your gut health, provide quick mid-week meals, and leave you feeling inspired to add more colour to your plate.
Access the plan today by joining Balance and Glo for just £14.99 per month (this includes a 7 day FREE trial).
