Are you striving to incorporate more plant-based foods into your diet? It can be easier than you think, as many items you may already enjoy count towards your goal of consuming 30 different plants each week. Let’s explore some unexpected sources of plants that you may not have considered before.
Firstly, when it comes to serving sizes, a good rule of thumb is to aim for a handful of fruits, vegetables, whole grains, and beans, as well as a teaspoon of spices, seeds, and herbs. These small additions can add up quickly and contribute to a diverse and nutrient-rich diet.
1. Chocolate: Did you know that cocoa beans, which are used to make chocolate, are technically seeds? Dark chocolate that is at least 70% cocoa is a minimally processed option that contains beneficial compounds like polyphenols and fiber. Enjoying dark chocolate in moderation can count towards your plant intake for the week.
2. Coffee: Coffee beans are also seeds, making your morning cup of joe a plant-based option. Surprisingly, coffee contains fiber, which can contribute to a diverse gut microbiome. Both instant and decaf coffee can be included in your plant count.
3. Popcorn: As a whole grain, popcorn is a plant-based snack that can provide nutrients and fiber. Opt for air-popped popcorn without added flavorings, salt, or sugar to keep it a healthy option.
4. Seeds: Seeds like chia, hemp, flax, and pumpkin seeds are rich in protein, healthy fats, and fiber. Sprinkling a mix of seeds on your meals can easily boost your plant intake and add a variety of nutrients to your diet.
5. Nuts: Nuts are another nutrient-dense option that can be added to a range of dishes. Choose minimally processed nuts from the baking aisle to avoid added salt or flavorings. Nuts can be enjoyed on their own as a snack or added to yogurt, salads, or stir-fries.
6. Herbs: Adding herbs like mint, rosemary, basil, and parsley to your dishes can not only enhance flavor but also contribute to your plant intake. Experiment with different herbs to see what combinations you enjoy.
7. Spices: Spice up your meals with a variety of spices like cumin, chili powder, ginger, and turmeric. These flavorful additions are derived from plants and contain a wide range of health-promoting compounds.
By incorporating these unexpected sources of plants into your diet, you can easily reach your goal of consuming 30 different plants each week. Experiment with new flavors and ingredients to make your plant-based journey enjoyable and sustainable. Your body will thank you for nourishing it with a diverse array of nutrient-rich foods.
