Plant based diets are becoming increasingly popular, and whether it’s down to the media, environmental factors or for health purposes; eating more plants is without a doubt a beneficial step when working to improve overall health and wellbeing. This isn’t to say that having a completely plant based diet is right for everyone, no one size fits all. It’s more about listening to your body’s needs, eating food which makes you feel your best and trying to make sure plants are prioritised.
There are so many health benefits of eating more plants.
Firstly, they are filled with fibre. Eating fibre leaves us feeling full for longer after our meals preventing unnecessary eating, which could lead to weight gain. Fibre rich foods also feed the friendly bacteria which work inside us to promote health. A large amount of these living bacteria are found in our gut and together are known as the microbiome. Creating a healthy microbiome, by feeding it in the right way, has a beneficial impact on both our mental and physical health. There are different types of bacteria in our gut which make up our unique microbiome. The ‘friendly’ bacteria feast on fibre, colour and variety. The ‘unfriendly’ bacteria feed on sugar, multiply, and by doing so can cause inflammation and digestive issues! The more fibre, colour and variety we eat, the more likely it is for our friendly bacteria to reproduce and create a healthy microbiome, aiding digestion and overall health. Confused yet?!
Another reason to up our fruit and veggie intake is for the colour!
‘Eating the rainbow’ can work towards strengthening the immune system and protecting our body against disease. It can help to boost our mood, supporting us to feel better both physically and mentally. Colourful vegetables contain phytonutrients, which not only help heart and brain health, but work to lower inflammation. Different coloured vegetables have different health benefits, which is why eating variety is so important.
1. Eat vegetables with every meal
Try to fill your plate at least half full with vegetables. This may be more difficult with breakfast, but having something like a veggie omelette or oats with grated courgette is a great place to start. You could even save some leftover roasted vegetables from the night before and serve them on a morning with eggs and avocado. Preparing this will only take a few more minutes than putting together your breakfast cereal. It will help to keep blood sugar levels balanced as well as getting your veggie fix before you even reach lunchtime!
2. Put it in a smoothie
If there is a fruit or vegetable that you don’t particularly enjoy, blend it! For example, you can always throw some spinach into a blender, and with all of the other ingredients, chances are you won’t even notice the taste, yet you’ll still reap the benefits.
3. Get organised
By planning your meals at the start of the week, you will know exactly what you need and can stock up your fridge so there are no excuses when it comes to meal times! If you have a free couple of hours, chop up some vegetables and put them in the fridge or freezer ready for the week. They’re then ready to grab on a busy day, making dinner time so much easier! Batch cooking and freezing meals is another great time saver if you know your up and coming schedule is jam packed.
4. Go Seasonal
Fruits and vegetables that are in season are easily accessible, more flavoursome and often cheaper. Because the seasons are ever changing, eating seasonally will allow you to consume a variety of different vegetables without meals becoming too repetitive as the seasons change!
5. Keep it exciting!
Mix it up a bit; there are so many wonderful meals you can make with vegetables! Try new recipes, and experiment with different vegetables that aren’t always in your fridge. This way you are not only getting a wider variety of vitamins but making your meals more interesting!
Eating more plants is an easy way to make your current diet more nutritious. UK government recommends eating 5 portions of fruits and vegetables per day. Upping this to 10 portions, if your lifestyle allows it, would be even more beneficial. Remember, healthy eating isn’t about vegetarianism or veganism, nor is it about restrictions or diets. It is about prioritising nourishing meals that fuel your body. Normalise eating real, whole foods in a way that works for you.