Research now suggests we should be consuming 30 different plant-based foods a week for better health, not just aim for 5-a-day. Read our tips for packing your plate with plants…
NAIL THE BASICS
1 THE MORE THE MERRIER
‘Forget about portion size and focus on variety,’ says Professor Tim Spector, co-founder of ZOE, the personalised nutrition company. His research suggests that the greater the variety of plant foods people eat, the healthier their gut microbiome – good news for physical and mental wellbeing.
2 KNOW WHAT COUNTS
‘Plant foods are everything that grows from the ground,’ says dietitian Dalhia Campbell. ‘So seeds, grains, fruit, vegetables, pulses and nuts all count. Herbs and spices are plant foods, too! If you sprinkle cinnamon on your porridge and pop two types of berries on top, you’ve already eaten four different plant foods.’
3 STAY WHOLE
‘It’s the fibre that’s important, so it needs to be whole fruits (not juices or infusions) and whole grains (where the outer, fibrous layer is still intact),’ says Dalhia. ‘White bread won’t benefit your gut microbiome, but wholegrain contains the necessary nutrients. Seeded wholegrain bread is better still.’
4 EAT SEASONALLY
‘If you buy produce in season, you’ll be helping yourself to eat a range of fruit and veg across the year,’ says Tim Spector. ‘Seasonality is an important aspect of the Mediterranean diet – the predominantly plant-based diet that scientists think is healthiest.’
5 GO FOR SPUDS
Potatoes might not count as one of your 5-a-day, but they do for the 30 target. Eat the skins; they contain the most fi b r e .
6 SWITCH UP YOUR RICE
Chef and food educator Ceri Jones (@cerijoneschef) recommends ‘mock risotto’ as an easy way to bring different wholegrains into your diet: ‘Try spelt, barley or buckwheat instead of rice. Cook in stock and add plenty of veg for a simple dinner.’
7 BE ADVENTUROUS WITH FLAVOUR
‘People often don’t think of using fruit in a salad, but I think it can be absolutely delicious,’ says Ceri. ‘One of my favourite tastes of summer is peaches or nectarines with tomatoes and mozzarella.’ Try mixing sweet and bitter f lavours, such as apple with rocket or chicory, or apricots or pears with blue cheese.
8 SWAPTEA FOR MATCHA
Because you’re not consuming any of the plant when you drink tea, it doesn’t count towards your target 30. But matcha, which is made from powdered green tea leaves, contains the all-important plant fibre, so go for it! What’s more, green tea has been found to help control glucose levels, making it easier to manage blood sugar.
9 MAKE SMALL CHANGES
‘If you increase the amount of fibre you eat too quickly, it can cause wi
