Do you count numbers as part of your diet?
Some people count calories. Others count carbs, sodium, fat, or added sugars.
We know there are situations where it might be helpful to track these things, but let's think differently for a moment.
What if you took a different approach to counting and didn't have to worry about any of those things?
It can be as easy as counting to 10!
By now, you know we are huge proponents of counting daily servings of vegetables and fruits.
And we encourage everyone to enjoy 8-10 fist-size servings of a variety of vegetables and fruits every single day!
Why?
There is compelling evidence that the risk of chronic disease continues to decrease with the intake of up to 10 servings of vegetables and fruits EVERY day. By reaching your 10 servings, the data shows the risk of heart disease drops by 24%, the risk of a stroke drops by 33%, cancer risk decreases by 13% and the risk of dying prematurely goes down by 31%.
It is estimated that 7.8 million deaths per year could be prevented if everyone consumed (a.k.a. enjoyed!) their 10 daily servings!
Challenge yourself to count to 30!
If you are interested in counting things, the other thing to consider counting is VARIETY! Specifically, a variety of plants! What if you set a goal to eat 30 different varieties of plants EVERY week? What do we mean by plants?
Think broad...this would include:
- Vegetables
- Fruits
- Legumes
- Nuts and seeds
- Whole grains
- Herbs and spices
Why is this important?
Diversity of plants in your diet is arguably the single greatest predictor of a healthy gut microbiome. And remember, the more diverse and balanced your microbiome is, the healthier you are likely to be. Some of the benefits include good food digestion, nutrient absorption, strong immune system, brain health, weight loss resulting from increased satiety, and improved insulin sensitivity. A healthy gut can even produce more vitamins, further improving your health.
If you focus on 30 different varieties of plants, the quantity doesn't have to be a lot. Even one strawberry counts. Or a handful of mixed nuts and fruits like almonds, walnuts, pistachios and raisins counts as four. The key is getting the diversity your body needs and desires!
30,000 plants!
We have had others tell us, "10 servings of vegetables and fruits per day is a lot!" So we are going to assume that someone is thinking, "30 varieties of plants per week?! You have got to be kidding me!" If this is what you are thinking, stop a moment and remember there are over 30,000 species of edible plants in the world!
For an inspiring and entertaining take on these 30,000 plants, check out this clip from a VERY talented Eat REAL America member and beloved friend, Kid Power (aka Bruce Wilson). Kid Power shares his talents and passion to empower children and their families to live healthier lives through a highly interactive, fun and exciting musical show highlighting REAL food and fitness. This video is one of our Kid Power favorites, and it's all about those 30,000 plants!
From restriction to abundance!
When you are in a routine of counting things like calories or carbs, it can lead to restrictive thinking. You might constantly think, "I can't have that because it has too many calories or too many carbs." Ugh...this is NOT a fun place to be! Even worse, counting and restricting carbs can even cause you to exclude foods that you SHOULD be eating. Remember, all those nutrient-loaded vegetables and fruits have carbs - and they are insanely good for you!
By shifting your focus to loading up on 30 varieties of plants every week, this will free you to think about all the foods you GET to eat and enjoy - and to seek out those foods! The same is true if you are striving for 8-10 servings of vegetables and fruits each day. Think about the abundance of veggies, fruit, and plants you can indulge in - without any guilt!
When you eat this wide variety of plants, the added bonus is you will get all the vitamins, minerals and antioxidants you need to gain amazing health and thrive. And without even realizing it, you will naturally eliminate all those unhealthy highly processed food imposters that may have caused you to count calories or carbs or fats in the first place.
Flavor and texture!
Perhaps the best part of focusing on a variety of plants, your meals will be loaded with delicious flavors and textures!
Think about the standard American salad, you know the one...with iceberg lettuce, shredded carrots, tomatoes, croutons, and Ranch dressing (three varieties of plants). Compare that to something like our Roasted Veggie Salad with Chimichurri (it has 10 varieties of plants!). Which one will have a more interesting and delicious combination of flavors and textures? There is no comparison!
We have so many recipes on Eat REAL America that include at least eight varieties of plants in just one delicious meal.
Here are just some of them:
Mediterranean Veggie Burger Bowl
Roasted Sweet Potato and Chickpea Buddha Bowl
Roasted Veggie Bowl with Secret Sauce
Southwest Quinoa with Simple Guacamole
Mexican Spaghetti Squash Stir Fry
What do you think about shifting our focus and counting the variety of plants we eat each week?
Are you already counting daily servings of vegetables and fruits?
Please share your thoughts -- how much better could our health be if we started counting plants instead of calories, carbs and fats?!
We learned this lesson from you four years ago when we joined EatRealAmerica. Sometimes we’re amazed by how far we’ve come but I have to admit that it took us getting over our sugar addiction before we could really make a lasting change that wasn’t sabotaged by sugar.
I think you’ll be so proud of today’s lunch: an Italian Vegetable Stew with 8 ozs potatoes; 1 lb cauliflower; 8 oz broccoli; 8 oz fresh green beans; 8 ozs zucchini; 8 ozs chard; 8 ozs kale, simmered in 1 quart of vegetable broth and topped with some chopped basil, chopped garlic sautéed in olive oil and grated Parmesan cheese. Delicious!
And after the broth ran out, I added marinara sauce to the leftover veggies and served that over cooked spaghetti squash. Delicious! We might become vegetarians yet, lol.