7 Surprising Things That Count Toward Your 30 Plants per Week
Imagine this: You're at the grocery store, aiming to incorporate 30 different plants into your diet this week. What should you add to your cart?
Surprisingly, items in the spice aisle and even the confectionary aisle can count as plants.
You might be consuming more plants than you think.
But first, what serving size contributes to your 30 plants a week? According to ZOE's Scientific Co-Founder Prof. Tim Spector:
"There are no exact serving sizes, but a handful of fruits, vegetables, whole grains, and beans — and a teaspoon of spices, seeds, and herbs — is a good starting point."
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1. Opt for dark chocolate
Cocoa beans, the base of chocolate, are technically seeds packed with beneficial compounds like polyphenols and fiber, which support a healthy gut.
Choose dark chocolate with at least 70% cocoa content for a plant-based treat.
Listen to our podcast episode on the science behind dark chocolate for more insights.
2. Enjoy your morning coffee
Coffee beans are seeds, making your daily cup of coffee a plant-based addition to your diet.
Coffee also contains fiber, contributing to a diverse gut microbiome according to ZOE's PREDICT studies.
Instant and decaf coffee also count towards your plant intake.
3. Snack on popcorn
Popcorn is a whole grain rich in nutrients and fiber, making it a healthier choice than refined grains like white rice.
Consider swapping refined grains for whole grains like:
barley
bulgur wheat
millet
quinoa
black, brown, red, or wild rice
Opt for plain popcorn without added flavors, salt, or sugar for a plant-based snack.
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4. Incorporate seeds
Seeds are nutrient-dense and versatile, adding protein, healthy fats, and fiber to your meals.
Experiment with a variety of seeds like chia, hemp, flax, pumpkin, sesame, and sunflower to diversify your plant intake.
Sprinkle seeds on yogurt, salads, grains, soups, sandwiches, or enjoy them as a snack.
5. Include nuts
Nuts are packed with nutrients including fiber and healthy fats, offering a convenient way to boost your plant consumption.
Opt for unsalted nuts from the baking aisle for a healthier option.
Add mixed nuts to yogurt, salads, stir-fries, vegetables, grains, or pasta dishes for a plant-based boost.
Explore nut butter options but choose minimally processed varieties without excessive additives.
6. Enhance your dishes with herbs
A teaspoon of herbs or spices contributes to your 30 plants a week goal.
Experiment with herbs like mint, rosemary, basil, chives, coriander, and parsley to elevate your meals.
Add herbs to salads, roasted vegetables, soups, dressings, and more to boost your plant intake.
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7. Spice up your meals
Spices derived from plants offer a diverse array of healthy compounds to enhance your dishes.
Experiment with spices like cumin, chili powder, ginger, pepper, cinnamon, and turmeric to add flavor and nutrients to your meals.
Listen to our podcast episode on the health benefits of spices for more information.
These tips can make achieving your 30-plant goal easier. You're likely closer than you think!
