We all know eating five portions of fruits and vegetables daily is a great way to boost your vitamin levels. But what about your gut biome? A healthy gut boosts not only your immunity but also your mood, and when it comes to gut health, diversity is key. Avoid reaching for the same five or six items, and try to expose your gut bacteria to as many plant-based foods as possible.
As well as fruits and vegetables, try to include a range of pulses, nuts, seeds, herbs and spices.
On a completely non-scientific and totally anecdotal note - I have followed this advice over the last month and can say I feel great!
Here's my food plan for this working week. It includes at least 36 different plant-based items. I use a mix of fresh, tinned and frozen.
Monday
Breakfast: Yoghurt & muesli with flax seeds, banana and honey
Lunch: Chicken breast, green lentils, green beans, hard-boiled egg
Dinner: Sausage tray bake with sweetcorn, potatoes, red peppers, red onion, lemon, and chickpeas
Tuesday
Breakfast: Same as Monday
Lunch: Same as Monday
Dinner: Vegan ramen with carrot, onion, ginger, garlic, coconut, spring onion, sesame seeds, nori, spinach and lime
Wednesday
Breakfast: Avocado toast with chilli and cherry tomatoes
Lunch: Left-over ramen
Dinner: I'm usually home late on a Wednesday and crave something homely and filling. This week it's homemade fish and chips with homemade mushy peas
Thursday
Breakfast: Same as Wednesday
Lunch: Broccoli noodles with peanuts, sugar snap peas, ginger, lime, garlic, spring onions
Dinner: I have a writing group this week, so I'm planning something quick and easy - Amatracana with plum tomatoes
Friday
Breakfast: Porridge oats with berries, flaked almonds and cinnamon
Lunch: Same as Thursday
Dinner: Venison tagine with butternut squash, parsnip and couscous