When it comes to incorporating more plants into your diet, the options are more diverse than you might think. It’s not just about eating salads and steamed vegetables; there are plenty of unexpected plant-based foods that you might already be consuming without realizing it.
According to ZOE’s Scientific Co-Founder Prof. Tim Spector, there are no exact serving sizes when it comes to counting plants in your diet. However, a good starting guide is to aim for a handful of fruits, vegetables, whole grains, and beans, as well as a teaspoon of spices, seeds, and herbs each day.
1. Chocolate: Yes, you read that right. Cocoa beans, which are the main ingredient in chocolate, are technically seeds. Dark chocolate that contains at least 70% cocoa is considered a plant-based food and is packed with healthy compounds like polyphenols and fiber.
2. Coffee: If you’re a coffee lover, you’ll be happy to know that your morning cup of joe counts towards your plant intake. Coffee beans are also seeds and contain fiber, which can contribute to a diverse gut microbiome.
3. Popcorn: This movie snack is actually a whole grain, making it a nutritious option for raising your plant count. Opt for air-popped popcorn without added flavorings or salt for a healthy plant-based snack.
4. Seeds: Seeds like chia, hemp, flax, and pumpkin are rich in protein, healthy fats, and fiber, making them a great addition to your meals. Sprinkle a mix of seeds on yogurt, salads, grains, soups, and sandwiches to boost your plant intake.
5. Nuts: Nuts are another nutrient-dense plant-based food that you can easily incorporate into your diet. Add mixed nuts to yogurt, salads, stir-fries, and pasta dishes for a crunchy and flavorful boost.
6. Herbs: A teaspoon of herbs or spices counts towards your plant goal, so don’t forget to add them to your dishes for extra flavor and nutrients. Experiment with herbs like mint, rosemary, basil, chives, coriander, and parsley in your cooking.
7. Spices: Spices are derived from plants and are rich in healthy compounds that can benefit your health. Add spices like cumin, chili powder, ginger, pepper, cinnamon, and turmeric to your dishes for added flavor and plant-based goodness.
By incorporating these unexpected plant-based foods into your diet, you can easily reach your goal of consuming 30 different plants each week. From chocolate and coffee to popcorn, seeds, nuts, herbs, and spices, there are plenty of delicious and nutritious options to choose from. So next time you’re at the store, keep these plant-based foods in mind to ensure you’re getting a diverse range of nutrients in your diet.