The Nutritional Power of Plant Diversity
Nourish Your Body with a Rainbow of Foods
As a clinical nutritionist, I'm passionate about guiding you to optimal health through balanced, nutrient-rich eating. Food is the best way to access nutrients the way nature intended. One of the most effective strategies for achieving this is incorporating a diverse range of plant foods into your diet each week. Eating a variety of plants each week ensures you receive a broad spectrum of essential nutrients, which support everything from your immune system and glowing skin to your gut health and beyond.
Why Plant Diversity Matters
Our bodies require a multitude of vitamins, minerals, antioxidants, and fibre to function at their best. Each plant food brings its unique set of nutrients, and by diversifying your diet, you can fill nutritional gaps and enhance overall well-being. A varied diet also promotes a healthy gut microbiome, which plays a crucial role in digestion, immunity, and even mental health.
My challenge for you: incorporate 30+ plant foods in your diet each week
This is how you can incorporate 30+ plant foods in your diet each week.
Vegetables
Vegetables are packed with vitamins, minerals, and fibre. Aim to fill your plate with a colorful assortment each week:
Leafy Greens: Spinach, kale, Swiss chard, bok choyand rocket.
Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, and cabbage.
Root Vegetables: Carrots, sweet potatoes, beetroots, and parsnips.
Allium Vegetables: Garlic, onions, leeks, and shallots.
Mushrooms: Swiss brown, button, shiitake, oyster, lions mane, the list goes on!
Other vegetables such as asparagus, avocado, capsicum, celery, corn, cucumber, beans, fennel, artichoke, pumpkin and zucchini
Fruits
Fruits offer natural sweetness and are rich in antioxidants and fibre. Aim for fruits in season and incorporate these into your daily routine (no more than 2 serves per day to avoid high intake of sugar):
Berries: Blueberries, strawberries, raspberries, and blackberries.
Citrus: Oranges, lemons, limes, mandarins, and grapefruits.
Stone Fruits: Peaches, plums, cherries, and apricots.
Tropical Fruits: Mangoes, pineapples, kiwis, bananas, rockmelon, passionfruit, watermelon, dragonfruit, and papayas.
Others: Apples, pears, kiwi fruit, jackfruit, pomegranate, and grapes. Stewed apples are terrific for gut health.
Fresh Herbs
Fresh Herbs not only enhance the flavor of your dishes but also provide incredible health benefits:
Basil, parsley, coriander, mint, dill, chilli, chives, thyme, lemongrass, oregano, sage, rosemary, ginger, garlic and turmeric
Nuts and Seeds
Nuts and seeds are excellent sources of healthy fats, protein, fibre and minerals. Include a variety in your diet:
Nuts: Almonds, walnuts, cashews, pecans, pistachios, hazelnuts and Brazil nuts. Natural nut butter can also be included.
Seeds: Chia seeds, flaxseeds, pumpkin seeds, black sesame seeds, tahini and sunflower seeds.
Legumes
Legumes are fantastic plant-based protein sources, rich in fibre and other essential nutrients:
Beans: Black beans, kidney beans, pinto beans, cannellini beans and navy beans.
Lentils: Green, brown, red, yellow and black lentils.
Peas: Green peas, chickpeas, and split peas.
Whole Grains
Whole grains provide sustained energy and a host of nutrients, including B vitamins and fibre:
Common Grains: Brown rice, wild rice, rye, , bulgar, buckwheat, sorghum, lupin, quinoa, oats, and barley.
Ancient Grains: Farro, spelt, millet, amaranth and teff.
Building Your Plate
To maximize the benefits of a plant-based diet, aim to incorporate 30+ of these foods throughout your week. Here’s a simple guide to help you:
1. Breakfast: Start your day with a bowl of oats topped with berries, chia seeds, and a sprinkle of nuts OR an omelette or frittata with spinach, mushrooms, tomato, onion and fresh herbs
2. Lunch: Enjoy a beautiful chicken salad with leafy greens, tomatoes, cucumbers, quinoa, and a mix of seeds and herbs.
3. Snacks: Reach for a piece of fresh fruit, a handful of mixed nuts, or veggie sticks with hummus.
4. Dinner: Beef stir-fry with a colorful array of vegetables served with brown rice and seasoned with fresh herbs, garlic and ginger.
Conclusion
Embracing a diverse plant-based diet not only ensures you receive a comprehensive array of nutrients but also supports long-term health and vitality. Another way to look at this is to aim for 6-9 cups of vegetables every day: 2-3 cups of leafy greens, 2-3 cups of brightly coloured vegetables and 2-3 cups of mushroom, onion and other vegetables. This way you will increase your nutrient intake and diversity.
Make it a goal to explore new foods and recipes, keeping your meals exciting and nourishing. Your body will thank you for the vibrant, health-boosting array of plant foods you provide it and you will see the results in lowered inflammation, healthy glowing skin, and sparkling, vibrant eyes!