I think we’re finally seeing a shift in the landscape about health and new year’s resolutions. There are far fewer articles in my various social media newsfeeds about dire diets and impossible plans. Instead, I’m seeing some reflective reporting on evidence based plans for how to make your life better, if that’s what you’re after this January. Now maybe that’s just better news algorithms but whatever, I’ll take it.
For example, the BBC this week ran a great list of health tips that weren’t about restricting foods, running unhappily on a treadmill, and weighing yourself. Instead, they made recommendations like smile more, get enough sleep, and get a dog. I can’t find the link for you! (Sorry about that. It’s been a busy week back to work.) (Edit/update: It’s here. Thanks Keri for helping out!) My favourite though was a 30 food challenge. Not the dreaded Whole 30 challenge which restricts foods, this challenge is to eat 30 different plant based foods in a week:
According to Megan Rossi, “We should aim for at least 30 different plant-based foods per week, she says. That is because plant-based diversity is thought to have a key role in good gut health. The bacteria in our gut – collectively known as the microbiome – have a profound role in our health. Allergies, obesity, inflammatory bowel disease, Parkinson’s, and even depression have all been linked to the bacteria in our gut. One way we can get more plant-based diversity in our diets easily is by being a little savvier about some of the foods we purchase, says Dr Rossi. “Instead of just buying chickpeas go for the four-bean mix. Instead of buying one type of seed buy the four-seed mix,” she says.”
Now Matt Fitzgerald wonders if we ought to strive to eat different foods everyday. In his Is Dietary Variety Overrated? he looks at the advantages of eating the same healthy foods everyday. And there are some advantages. Planning and meal prep is easier and you can choose healthy meals you like and stick with them. That said, when it comes to fruits and vegetables there are nutritional reasons for striving for variety.
He writes, ” For example, in one study researchers from the University of Colorado divided 106 women into two groups and placed them on different diets. Both groups consumed 8-10 servings of fruits and vegetables per day, but one group ate 18 different varieties of fruits and vegetables while the other ate only five varieties. Blood tests taken after two weeks revealed that while both groups showed a reduction in lipid peroxidation (due to increased antioxidant intake), only the wide-variety group exhibited a reduction of DNA damage caused by free radicals.”
Do you eat 30 different plant based foods in a week? Looking at my food log (yes, I track, I like it, still!) I’ve got a ways to go. So far I’ve had apples, onions, celery, mushrooms, spinach, and broccoli.
How about you? How many different plant based foods do you eat in a week?