What Are Plant Points? + How To Get In 30 Plants A Week

What Are Plant Points, And How Can We Get 30 A Week?

Our gut is home to a complex community of more than 100 trillion microbes that play a key role in our physiology, metabolism, nutrition and immune function. We all know how important it is to eat our 5-a-day (though I typically advise striving for 7-10 a day if you can!) and while that can be an excellent place to start, when you think of good gut health, think plant points! I know that reaching 30 plant points per week may sound daunting and time-consuming, but it is actually a lot cheaper, easier and tastier than you may imagine. 

Are you concerned that you’re not getting enough plant points and nutrients into your diet? Are you looking to optimise your nutrition and transform your gut health? Head to Consultations to see how I can help you start your journey to the healthiest version of yourself today!

In this blog post, you will learn:

👉🏼 Why we should be striving for 30 plant points a week

👉🏼 How plant-based foods benefit our gut health

👉🏼 What plant points are, and how we can get them in our diet

👉🏼 How the plant point system works

 

Why 30 plant points every week?

The typical Western diet includes a high intake of saturated fat, excess sugar and salt, which often comes from ultra-processed foods and refined carbohydrates. These diets have been linked to the development of a number of poor health outcomes, from diabetes to cardiovascular disease.

In contrast, plant-based diets typically include a higher intake of whole grains, legumes, vegetables, and fruits and a lower intake of salt and saturated fats. These diets are generally nutrient-dense, high in fibre and rich in a variety of vitamins, minerals and antioxidants.

There are so many reasons to boost your consumption of plant-based foods – the list really is endless! Here are just a few reasons to eat more plants:

  • Decreased risk of cardiovascular disease
  • Better gut health (by supporting a diverse gut microbiome)
  • Enhanced skin health
  • Improved weight management
  • Increased control of blood pressure 

 

What constitutes 30 plant points?

According to Tim Spector – an epidemiologist, medical doctor and researcher of the gut mircobiome – “increasing the variety and amount of plants in your diet doesn’t have to be difficult, especially once you expand your idea of what counts as a plant-based food to include spices, herbs, nuts, and seeds.” 

Plant-based foods include vegetables, fruits, whole grains, legumes (beans and pulses), nuts, seeds, herbs and spices – and these can add up to a decade of healthy years to your life!

 

Plant points system

Strive to reach your weekly plant-point target of 30, whereby each plant is worth 1 point, while herbs and spices are worth ¼ of a point. Here’s how you can calculate them:

  • Each point is for a different variety of plant — so two red apples counts as one point only
  • Various fruit and vegetables based on colour (e.g. red, yellow, green bell peppers) count as a new point each
  • Count one point for fresh, dried, canned and frozen plants each 
  • Extra virgin olive oil, tea and coffee count as ¼ point (like herbs and spices)
  • Refined plants such as juices, white grains, etc. don’t count – so opt for whole foods and wholegrain varieties
  • Diversity is more important than portion sizes at the first stage. Only once your diversity target is achieved, should you go on to set portion goals.

 

This is general guidance, but it’s important to note that everyone’s nutritional requirements will be different. That’s why I take a personalised approach with all of my 1:1 clients and tailor each nutrition plan (and supplement recommendation) to their unique needs and goals.

This is just a small insight into the types of things I discuss with my 1:1 clients. If you’re looking to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book a FREE 15-minute call and let’s chat about how I can help. 

 

Did you find this post useful? If so please share it with others! For more nutrition tips and healthy recipes, check out my Instagram @elibrechernutrition

Check out my other nutrition-related blog posts below:

 

 

References:

Guinane, C.M. and Cotter, P.D. (2013). Role of the gut microbiota in health and chronic gastrointestinal disease: understanding a hidden metabolic organ. Therapeutic Advances in Gastroenterology, [online] 6(4), pp.295–308. doi:https://doi.org/10.1177/1756283×13482996

joinzoe.com. (n.d.). Professor Tim Spector’s Top 5 Gut Health Tips to Improve Your Gut Health. [online] Available at: https://joinzoe.com/post/tim-spector-gut-tips

 

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