by When it comes to eating healthy, for years we’ve all been living (or at least trying) by the golden rule of ‘five a day’ – meaning five different servings of fruit and vegetables, some that would surprise you. However, it seems that there is a new mantra in town: 30 plants per week, also known as ’30 plant challenge’ or ‘plant point’.
Yes, that’s right! The game has changed (or is about to), according to the likes of expert dietitian and NHS Clinical Lead, Catherine Rabess (who has a new book, The 30 Plandropping in February), ZOE’s Dr Tim Spector, and high street health giants Holland & Barrett – who recently launched their own food range with ‘plant points’ on the label, so you know exactly how much each snack, sauce or sausage is worth.
Now, that’s not to say that getting your five servings of fruit and veggies a day is a goal; eating these foods has incredible health benefits, helps keep our bodies up to date with vital nutrients and much, much more. But the idea behind the 30 plants a week – also known as the ‘diversity diet’ – has a slightly different focus: gut health.
According to various studies on gut health and gut microbiome, which influence what we know much more than just our stomachs (from energy levels to mental health), eating as wide a mix of plants as possible is said to contribute to a more diverse gut microbiome, which some research has even linked to a longer lifespan.
Another key difference between 30 plants vs 5 per day? Not only are oranges, apples and broccoli limited to those 30 ‘plants’ a week, but they also include nuts, seeds, grains and some herbs and spices (although they don’t make a whole point).
Here, we ask Dr Anojan Arulananthan, Holland & Barrett’s retail health director, everything you need to know about plant points, the 30 plant challenge, and beyond…
Is ’30 plants a week’ replacing the ‘5 a day’ rule?
OK, so while there is a lot of buzz and excitement from experts encouraging us all to diversify our diets by aiming for 30 plants a week, the 5 a day rule is not dead – and it’s still a great food mantra to stick to. mind when doing your weekly shop.
“Eating ‘5 a day’ remains the leading recommendation for better long-term health and is a globally recognized guideline in many countries around the world,” says Dr Arulananthan. “But while eating 5 portions of fruit and vegetables a day clearly has positive effects on health, such as reducing the risk of chronic disease, there is emerging evidence that eating a wide variety of plants can affect a variety of our gut bacteria. .” And a happy gut equals a happier bod.
What are plant points?
“A ‘plant point’ is a point that helps identify foods that contain plant-based ingredients, each food or meal is given points based on the number of plant-based ingredients it contains,” says Dr Arulanantha, adding “to help customers. choose plant-based foods, Holland & Barrett is the first high street retailer to introduce plant points to its food packaging range.” But we predict more will come over time…
What counts as a plant point?
Vegetables, for example:
- ovary
- broccoli
- carrot
- spinach
- cabbage
- onion
- pepper
- tomato (ok, it’s technically a fruit but…)
Results, for example:
- avocados
- berries
- bananas
- oranges
- figs
- kiwis
Some legumes, for example:
- chickpeas
- lentils
- broad beans
- pinto beans
- soybeans or edamame
Some grains, for example:
Some nuts and seeds, for example:
- cashews
- almonds
- Brazil nuts
- Chia seeds
- pumpkin seeds
- walnuts
- pistachios
Herbs and spices (whether fresh or dried), such as:
- mint
- basil
- parsley
- sage
- ginger
- nutmeg
- paprika
- saffron
- Turmeric
Why is it so important to eat 30 plants a week?
It’s no surprise that increasing the amount of unprocessed whole foods in your diet – such as fruit, vegetables, beans and legumes – is a good thing, says Dr Arulananthan. “Research shows that plant-based diets help lower body mass index (BMI), blood pressure, blood glucose and cholesterol levels. They may also help reduce the risk of wider chronic diseases such as heart disease decrease.”
How easy is it to eat 30 plants a week?
Fortunately it’s easier than you might first think, with ‘plants’ being classified as not just greens, but also grains, legumes, herbs and spices. In addition, you can also eat different types of the same veg eg. if you eat green pepper, red pepper and yellow pepper, that would count as three different plant points (different colors = different health benefits).
“It can be scary, especially when 5 a day is difficult for many people. However, 30 plants a week does not necessarily mean eating ’30 portions’ of different plant foods, ” says the doctor, noting with the 5 a day. As a rule of thumb we are all advised to aim for 80g per serving but with plant points, just a pinch of herb can be included (although more is certainly encouraged!).
“The idea is to mix up the plant foods throughout the week, in different amounts, choosing from whole grains, fruits, vegetables, nuts, seeds, and legumes to provide the bacteria in your gut with different types of plant foods that digest.”
Bonus news: coffee, dark chocolate and popcorn can also count as a plant point (if they are as close to their natural state as possible).
So there we have it, happy plants my friends!
