How to get your 30 Plant Points - BM | Independently Minded Contract Caterer

In the UK we are aware of how important it is for us to consume our 5ADAY, which is a great starting point. However, evidence has shown it ignores the trillions of microbes living in our guts that are associated with overall good health. For our gut health to flourish we need a diverse and nutrient-rich diet full of delicious plant foods.

I know, when it comes to all thing’s nutrition-related, there really is no “one size fits all” and the amount of information that is shared can be very overwhelming that we don’t know where to start. However, by achieving 30 plant points a week, you will be on your way to improving the nutritional quality of your diet and hopefully improve your overall health.

What are 30 Plant Points?

30 Plant Points focuses on the diversity of plant foods to promote optimal gut health. Each different plant food contributes towards a point, emphasising the importance of variety in our diets.

Don’t worry, 30 plant points doesn’t just include fruit and vegetables, it also includes whole grains, nuts, seeds, pulses, legumes, herbs, and spices. And there is even better news, it also includes some of our favourites such as tea, coffee, and delicious dark chocolate. It’s not just about counting calories; it’s about embracing a well-rounded and diverse diet.

What Counts Towards Your 30 Plant Points?

The super six…

Fruit & Vegetables: +1 point per fruit and vegetable.
Wholegrains: +1 point per wholegrain.
Nuts & Seeds: +1 point per nut or seed.
Pulses & Legumes: +1 point per pulse or legume.
Herbs & Spice: +¼ point per herb or spice.

It’s crucial to emphasise variety and diversity. If you are a creature of habit, like me, unfortunately eating two green apples in a week gives you only 1 point, but if we switched it up and enjoyed a mix of green and red apples will earn you 2 points!

This diversity is key to reaping the maximum benefits for your gut and overall health.

Benefits of Achieving 30 Plant Points:

Supports the immune system.
Improves digestive health.
Enhances absorption of vitamins and minerals.
Balances blood sugar and fat levels.
Aids in weight management.

Top Tips for Achieving 30 Plant Points:

Plan Your Meals: Include a variety of foods and recipes in your weekly meal plan. And if you know you have a busy week ahead, don’t forget the freezer is your friend and batch cooking some delicious meals.
Aim for a Rainbow: Different colours mean different nutrients, so diversify your plate. When shopping, check out your basket or trolley to see what colour you are missing before you head to the checkout!
Go budget friendly- Purchase frozen or canned fruits, vegetables, and legumes for cost-effective options and they are just as nutritious.
Re vamp your favourites- Take your favourite meal and look at ways you can add more plant points to the dish, it could be as simple as adding different herbs or swapping out some of the meat content for legumes!
Try new foods: Embrace your inner chef and step out of your comfort zone and experiment with new ingredients and recipes regularly.
Choose wholefoods: Opt for minimally processed foods for more nutritional value.
Add, don’t exclude: Focus on including beneficial food groups rather than cutting out.

Embracing a varied diet is a delightful path to improved gut health.

Do you want to kickstart your journey toward achieving 30 Plant Points? Why not grab our Vitality 30 Plant Point Pack to give you a head start!

Bio&Me

Listen to Charlotte talking to Hannah from Bio&Me about how to get you 30 plant points a week and the importance of a varied, healthy diet to support your health.