Eating 30-a-Week

A couple of years ago I wrote about how we should be eating at least 30 different plant foods a week. Research into this is continuing, especially by Prof. Tim Spector of King’s College, London. I’ll link to just two relevant items: Spector’s recent Top 5 Tips for a Healthier Gut Microbiome and this Mail+ article.

This prompted me to log how well I did against the 30-a-week target over four weeks starting on 5 July. Herere’s what I achieved.

W/C 5 July

  1. Strawberry
  2. Oats
  3. Avocado
  4. Tomato
  5. Cherries
  6. Wheat (bread)
  7. Apricots
  8. Onion
  9. Runner Beans
  10. Carrots
  11. Apple
  12. Potato
  13. Grape (wine)
  14. Gooseberry
  15. Horseradish
  16. Raspberry
  17. Almonds
  18. Chocolate
  19. Garlic
  20. Cannellini Beans
  21. Rice
  22. Spinach
  23. Butter Beans
  24. Banana
  25. Cashew Nuts
  26. Pecan Nuts
  27. Hazel Nuts
  28. Nectarine
  29. Kidney Beans
  30. Chicory
  31. Mint
  32. Mushroom
  33. Cabbage
  34. Coriander
  35. Tarragon
  36. Olives
  37. Yellow Pepper
  38. Chilli
W/C 12 July

  1. Apricot
  2. Loganberry
  3. Avocado
  4. Wheat (bread)
  5. Nectarine
  6. Oats
  7. Gooseberry
  8. Chicory
  9. Tomato
  10. Garlic
  11. Onion
  12. Olives
  13. Coriander
  14. Lemon
  15. Walnuts
  16. Raspberry
  17. Grape (wine)
  18. Rapeseed (oil)
  19. Horseradish
  20. Cashew Nuts
  21. Chard (leaves)
  22. Radish (leaves)
  23. Lime
  24. Cucumber
  25. Potato
  26. Macadamia Nuts
  27. Butter Beans
  28. Cannellini Beans
  29. Mushroom
  30. Rice
  31. Parsley
  32. Strawberries
  33. Cherry
  34. Chocolate
W/C 19 July

  1. Wheat (bread)
  2. Olives
  3. Tomato
  4. Avocado
  5. Nectarine
  6. Cucumber
  7. Barley (beer)
  8. Hops (beer)
  9. Lemon
  10. Cashew Nut
  11. Pistachio
  12. Potato
  13. Haricot Beans
  14. Cherry
  15. Apricot
  16. Chocolate
  17. Onion
  18. Mint
  19. Rice
  20. Aubergine
  21. Mushroom
  22. Spinach
  23. Peanuts
  24. Rapeseed (oil)
  25. Strawberry
  26. Pumpkin Seeds
  27. Pine Nuts
  28. Almonds
  29. Pecans
  30. Brazil Nuts
  31. Parsley
  32. Lime
  33. Raspberries
  34. Hazelnuts
  35. Black Currant
  36. Chilli
  37. Grape (wine)
W/C 26 July

  1. Wheat (bread)
  2. Raspberry
  3. Cherry
  4. Avocado
  5. Tomato
  6. Rapeseed (oil)
  7. Lime
  8. Onion
  9. Garlic
  10. Lettuce
  11. Red Pepper
  12. Mint
  13. Olives
  14. Brazil Nuts
  15. Pecan Nuts
  16. Almonds
  17. Gooseberry
  18. Oats
  19. Nectarine
  20. Horseradish
  21. Lemon
  22. Chicory
  23. Fennel
  24. Potato
  25. Cucumber
  26. Walnuts
  27. Apricots
  28. Spinach
  29. Butter Beans
  30. Rice
  31. Peanuts
  32. Mushroom
  33. Strawberry
  34. Parsley
  35. Grape (wine)
  36. Barley (beer)
  37. Hops (beer)
  38. Chocolate
  39. Pineapple
  40. Mango

[This excludes most condiments & pickles; tea; squash etc.]

That’s over 30 every week for four weeks, and is fairly typical of my normal diet – perhaps slightly better than average because of the availability of summer fruit. I really didn’t try especially to pick foods which would add to my total!

What’s more I make it 64 different foods over a four week period. Which is just plain crazy!

Could I do even better? Yes, probably; but apart from adding in winter vegetables I’d have to try fairly hard.