Are You Getting Enough Plant Diversity in Your Diet?

About Tori Thurmond

Tori Thurmond combines her creative writing background with her marketing experience in her role as the Content Specialist at Brookdale. When she's not writing, she's probably spending time with her two cats or knitting.

veggies including carrots, artichoke, tomatoes, and cucumbers

Eating a variety of plants is essential for your health, from meeting nutrient needs to helping brain health. Here’s how to determine if you’re getting enough plant diversity and discover easy ways to add more variety to your diet.

What Is Plant Diversity and Why Does It Matter?

Plant diversity in your diet is exactly what it sounds like—it’s the number of different types of fruits and vegetables you eat. But how many plants should you be eating in a week? Research shows that those who consume 30 or more types of plants a week have a significantly more diverse gut microbiome. Our microbiome consists of a wide range of bacteria and other microorganisms in our gut, and it plays a crucial role in many aspects of our overall health, like immune function, digestion and nutrient absorption, reduced inflammation and enhanced brain health.

Research coming out of Emory University suggests that stress can affect the gut microbiome, and likewise, an imbalanced microbiome can negatively affect emotional well-being. So, what you eat can have an impact on your mood, stress levels and cognitive function. This research adds a whole other meaning to “you are what you eat.”

How to Achieve Plant Diversity in Your Diet

So, you’re committed to eating 30 or more plants a week, but how do you achieve this biodiverse diet? Here are a few tips for helping you pack more plants into your meals:

1. Create a Colorful Plate

A good way to start diversifying your diet is by making sure each meal has a variety of colors. For example, if the base for your meal is a piece of grilled chicken and a baked sweet potato, add a pop of red by eating a few pickled beets on the side. Make a quick side salad with a mixed base including greens like spinach, kale or arugula; add your favorite colorful toppings like cherry tomatoes, sliced bell pepper, cucumber, avocado and whatever else you have sitting in your produce drawer. Add a few green onions on top of your baked sweet potato, and have a serving of fresh or frozen berries and whipped cream for dessert. Just like that, you already have at the very least nine different plants covered in one meal. And keep in mind, herbs and spices count toward your 30-plant-a-week goal. By focusing on making your meals a little more colorful, you’ll reach your biodiverse diet goals in no time!

2. Make a Plant-Packed Bowl or Smoothie

If you want to get in as many plants as possible in one meal, a bowl or a smoothie could be a great vehicle for those fruits and veggies. To make a plant-forward bowl, start with your favorite base, like brown rice or quinoa. Next, add your favorite leafy green, then start throwing in your favorite plants like sweet potato, artichokes, hummus, pickled red onions and anything else that you fancy. You could even make a plant-based dressing for your bowl, like this Creamy Green Goddess Dressing from One Pot Pia. Not only will a dressing like this taste great, but you’ll add at least seven plants to your meal in this one dressing!

If you’re looking to make your plants more portable, consider adding a smoothie to your weekly meal rotation. Smoothies are great way to incorporate a wide verity of plants into your day quickly. If you don’t have a go-to smoothie recipe, check out websites like Pinterest for inspiration. Smoothies are also a great way to hide veggies you might not be the biggest fan of too. For example, frozen riced cauliflower gives your smoothies a creamy texture, but the flavor is easily hidden by the other flavors. Add a little honey or an extra ripe frozen banana for sweetness, or keep things earthy with a green smoothie.

3. Meal Prep

Life gets busy, and making sure you’re eating 30 plants a week may not be your first priority after a long day. Meal prepping healthy meals that you can eat throughout the week can be a good way to make sure you’re reaching your plant goals. Prep a hearty veggie soup that you can eat throughout the week or freeze to have whenever you need a quick and easy meal. Or, make a big batch of your favorite dense bean salad to have on the side of your meals throughout the week.

4. Disguise Your Plants

Whether you’re not the biggest fan of fruits and vegetables or you just want to incorporate more plants into some of your go-to recipes, try disguising your plants. If you love spaghetti, blend up some cooked chickpeas into your favorite pasta sauce. Not only will your sauce come out extra creamy, but you’ll also get a boost of fiber and protein. If mac and cheese is a comfort meal of yours, boost the nutrition with a recipe like this, where cauliflower, carrots, and butternut squash are blended together to make a sauce that will mix right in with all of that good cheese and butter. If you have a sweet tooth but want to make your after-dinner treat a little healthier, take a look at this list of desserts with vegetables. From brownies and cookies to even donuts, there’s something everyone will enjoy.

Keep in mind that you don’t have to be perfect when it comes to aiming for a more biodiverse diet. Start slow if you need to. Before you know it, you’ll be sneaking plants in wherever you can!

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