We’ve all heard it before. We need to eat a wide variety of foods. When you get a wide variety of foods, you’re covering your nutritional bases with different vitamins, minerals, phytonutrients, and other good things that keep us healthy and aging well.
Studies show that increasing the variety of healthy, whole foods we consume results in a decrease in mortality. It also helps keep cancer away. Boom.
Variety really is important. There are so many life-giving nutrients in the bounty of foods nature offers, but we have to consume them in order to get the benefits. But what does a “wide variety” really look like? Can we put a number on that? The government tells us we need to eat a variety of foods, but they don’t quantify what that means.
After a little searching trying to find a definition of “varied diet,” I found a formula here for calculating if you are getting enough variation in the foods you eat. According to that site, you list all of your different plant-based food choices and count them up at the end of the week. If you get less than 10 different plant-based foods, you have inadequate food variety. Less than 24 and you’re still doing poorly. If you are in the 25-30 different foods range, you are considered to be getting a decent variety. Above 30 and you move into the excellent category.
I quickly listed the different plant-based foods I’ve eaten so far this week and I’m at 28. I think it’s safe to say I’ll make it to 30 by the end of the week. Excellent is good, but I decided I’d like more of a challenge. I would love to maximize the variety of plant-based foods I’m getting. And so the #40plantsfoodschallenge was born.
Before I explain the challenge in a little more detail, let me talk about why I’m only focusing on plant foods. Animal foods offer some nutritional value, right? Why not include them in the challenge?
While it’s true there are valuable nutrients in animal foods, they don’t compare in number to what you find in plant foods. Plant foods are where you find cancer and other disease-fighting phytonutrients, including powerful antioxidants. For every animal food serving that is in your diet, it’s pushing out room for plant foods. That’s why I believe that while animal foods can have a place in an excellent diet, in order to get the right amount of plant foods they need to be limited. If you have time, check out this study, where researchers from Yale University reviewed a number of popular diets, including Paleolithic, vegan, low-carb, and Mediterranean. They concluded that
“a diet of minimally processed foods close to nature, predominantly plants, is decisively associated with health promotion and disease prevention and is consistent with the salient components of seemingly distinct dietary approaches.”
So whatever diet you follow, basically eat unprocessed foods, mostly plants, and you’ll be doing well for yourself.
This is what 40 different plant foods looks like. Are you up for this challenge? Join me!
How to Join the Challenge
All you have to do is keep track of the plant foods you eat next week. See if you can get to 40 by the end of the week. I’ll be starting on Monday and finishing on Sunday. Each day I will take a picture of my list of foods I ate that day and sharing it on my social media accounts with the hashtag #40plantfoodschallenge. Each day start with the number you left off with the day before. So if on Monday I ate 8 different plant foods, my list would start with 9 on Tuesday. You all can share your pictures on Facebook, Twitter, or Instagram as well.
Let’s do this together! Are you in? What do you have to lose? You have nothing to lose, but what might you gain? More energy? Maybe you’ll lose a few pounds. How many different plant foods can you eat in a week? Let’s do this!
This is a good tip especially to those fresh to the blogosphere.
Simple but very precise info… Many thanks for sharing this one.
A must read article!
I am in!
Keep us updated on how it’s going for you!
I’m in!
Can’t wait to see your lists!
I never knew how many different plants I eat in a day. I made a salad yesterday which has a lot of variety. I’m at 30 as of this morning.
Nice!! I’m at 29. I’m traveling for the rest of the week so I’m going to have to work extra hard to get the rest in!
Hi Maryea,
Would you count whole wheat flour? What if I grind it myself fresh? If you add lime/lemon juice to something does that count as one? I know the point is to encourage and challenge people to eat more plant foods but if I’m going to track I just want to make sure I’m following “the rules” : )
Thanks for starting this challenge!
I’m not counting any flours, just intact whole grains. Lemon and lime juice count! I’m writing a FAQ post to clarify the questions I’ve been getting. 🙂
I’m SO in! I’m always down for more energy 🙂
Judging from your WIAW posts, this should be a breeze for you! 🙂
Well on day 1 I did eat dinner out and that gave me 4-5 different from what I have at home and yesterday I was finishing up lots of fruits and veggies that were almost gone or needed to be eaten. Today I am at a big fat 0( everything is the same as day 1 or 2), but Austin and I have a date tonight so I will hopefully get some more variety!
I think the key is to buy smaller quantities of more things. Otherwise you have to eat up what you have so you don’t waste!
Ok so I know we aren’t starting this until next week but I was just curious how I did on a daily basis and yesterday I counted 11 and today 10! I am glad we are doing this next week before I am on vacation since I know that will probably be harder to do (and remember to keep track).
Wow 10 different ones on day #2? That’s awesome! My problem is I sometimes tend to eat the same ones all week. This is going to help me switch it up more! I am going to be traveling this coming week so it’s going to be extra challenging for me!
i love this challenge, especially in the summer when there is so much produce, fresh produce!! it’s time to explore more!
Exactly!
Love this idea! In! I’ve been wanting more variety.
Perfect timing! Join us! 🙂
Totally a fun challenge! I took VedgeOut’s 30 vegetables in 30 days earlier this year and it was great. 40 would be fun, too.
http://www.vegoutwithrfs.org/
The big challenge is it’s only a week-long so you have to get 40 different plant foods in a week. Give it a try! 🙂
Since you include all plant foods (ie beans, grains, nuts, seeds), it is not such an onerous feat for me but kudos for encouraging more whole foods based meals. 🙂
I’m in. I printed the list. I wish there was chia and quinoa on it, but otherwise. I’m all set.
You can add them! 🙂
Count me in! Might need to do a run to the farmers market this weekend to stock up!
I’ll be interested to see how it goes for you! 🙂
Sounds fun!! I will give it a shot!!
Keep us updated on how you do! 🙂
What fun! I really wanna be in, but my little brothers wedding is next week and we will be traveling out of town for it. I know I should still eat clean, But it’s going to be harder. 😉 I’m gonna have to try for July, but I’m curious how many I’m actually consuming!
I’m actually going to be traveling next week, too, but decided I might as well try it. I’m sure it’ll be much easier when I’m staying home!
MJ, thanks for the one on one consultation earlier this week. I’ve started already and noticed a decreased appetite for carb snacking! Hope it sticks. I’m in!
Anytime!
Great challenge!!! So it looks like you’re counting seeds and nuts? And is that quinoa in your picture? Couldn’t tell. As a vegan, I will be interested to see how many I’m actually getting!
Yes–anything that’s a non-processed plant food counts! So nuts, seeds, grains, legumes, beans, fruits, and vegetables all count. Yes, there is quinoa, sesame seeds, and millet all in the picture looking kind of similar. 🙂
Not sure there are 40 I like but I’m in! 🙂
Of course you do! I’ll bet you find you like more than you realize. You can do it! 🙂
I’m in. It’s going to take some work!
Great Jennifer! Thanks for joining in! 🙂
I am in! I can’t wait! I think I will get to 40 quickly but we’ll see! Thanks for the challenge.
You’re a rockstar! Thanks for joining! 🙂