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Home » Recipes » Vegan Recipes » Do You Really Get Enough Variety in Your Diet? The 40 Plant Foods Challenge

Last updated on July 20, 2020. Originally posted on June 19, 2014 By Maryea / 44 Comments

Do You Really Get Enough Variety in Your Diet? The 40 Plant Foods Challenge

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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!

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Filed Under: General Nutrition

Previous Post: « Sweet and Sour Green Smoothie
Next Post: The 40 Plant Foods Challenge Frequently Asked Questions »

Reader Interactions

Comments

  1. cordyceps says

    January 18, 2015 at 3:19 pm

    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!

    Reply
  2. Elle says

    June 24, 2014 at 12:27 am

    I am in!

    Reply
    • Maryea says

      June 25, 2014 at 7:22 am

      Keep us updated on how it’s going for you!

      Reply
  3. Jeannine Cromwell says

    June 23, 2014 at 12:48 pm

    I’m in!

    Reply
    • Maryea says

      June 24, 2014 at 7:25 am

      Can’t wait to see your lists!

      Reply
      • Jeannine Cromwell says

        June 24, 2014 at 9:02 am

        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.

      • Maryea says

        June 25, 2014 at 7:22 am

        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!

  4. Rachel Schaeffer says

    June 22, 2014 at 8:57 pm

    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!

    Reply
    • Maryea says

      June 23, 2014 at 6:42 am

      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. 🙂

      Reply
  5. Alexis @ Hummusapien says

    June 22, 2014 at 5:55 pm

    I’m SO in! I’m always down for more energy 🙂

    Reply
    • Maryea says

      June 23, 2014 at 6:43 am

      Judging from your WIAW posts, this should be a breeze for you! 🙂

      Reply
  6. Jillian says

    June 21, 2014 at 5:53 pm

    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!

    Reply
    • Maryea says

      June 23, 2014 at 6:34 am

      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!

      Reply
  7. Jillian says

    June 20, 2014 at 11:24 pm

    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).

    Reply
    • Maryea says

      June 21, 2014 at 12:33 pm

      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!

      Reply
  8. lindsay says

    June 20, 2014 at 6:28 pm

    i love this challenge, especially in the summer when there is so much produce, fresh produce!! it’s time to explore more!

    Reply
    • Maryea says

      June 21, 2014 at 12:33 pm

      Exactly!

      Reply
  9. Heather @ Fit Mama Real Food says

    June 20, 2014 at 10:26 am

    Love this idea! In! I’ve been wanting more variety.

    Reply
    • Maryea says

      June 21, 2014 at 12:33 pm

      Perfect timing! Join us! 🙂

      Reply
  10. janet @ the taste space says

    June 20, 2014 at 9:38 am

    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/

    Reply
    • Maryea says

      June 21, 2014 at 12:34 pm

      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! 🙂

      Reply
      • janet @ the taste space says

        June 21, 2014 at 12:39 pm

        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. 🙂

  11. Susan says

    June 20, 2014 at 9:14 am

    I’m in. I printed the list. I wish there was chia and quinoa on it, but otherwise. I’m all set.

    Reply
    • Maryea says

      June 20, 2014 at 9:33 am

      You can add them! 🙂

      Reply
  12. Cari says

    June 20, 2014 at 12:49 am

    Count me in! Might need to do a run to the farmers market this weekend to stock up!

    Reply
    • Maryea says

      June 20, 2014 at 9:34 am

      I’ll be interested to see how it goes for you! 🙂

      Reply
  13. Heidi says

    June 19, 2014 at 11:13 pm

    Sounds fun!! I will give it a shot!!

    Reply
    • Maryea says

      June 21, 2014 at 12:34 pm

      Keep us updated on how you do! 🙂

      Reply
  14. Leigh Anne says

    June 19, 2014 at 10:13 pm

    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!

    Reply
    • Maryea says

      June 21, 2014 at 12:35 pm

      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!

      Reply
  15. Danielle Price says

    June 19, 2014 at 9:18 pm

    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!

    Reply
    • Maryea says

      June 19, 2014 at 9:48 pm

      Anytime!

      Reply
  16. Laura H. says

    June 19, 2014 at 9:02 pm

    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!

    Reply
    • Maryea says

      June 19, 2014 at 9:28 pm

      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. 🙂

      Reply
  17. Jody says

    June 19, 2014 at 8:53 pm

    Not sure there are 40 I like but I’m in! 🙂

    Reply
    • Maryea says

      June 19, 2014 at 9:30 pm

      Of course you do! I’ll bet you find you like more than you realize. You can do it! 🙂

      Reply
  18. Jennifer brown says

    June 19, 2014 at 3:31 pm

    I’m in. It’s going to take some work!

    Reply
    • Maryea says

      June 19, 2014 at 3:47 pm

      Great Jennifer! Thanks for joining in! 🙂

      Reply
  19. Jillian says

    June 19, 2014 at 2:49 pm

    I am in! I can’t wait! I think I will get to 40 quickly but we’ll see! Thanks for the challenge.

    Reply
    • Maryea says

      June 19, 2014 at 3:47 pm

      You’re a rockstar! Thanks for joining! 🙂

      Reply

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