5 Simple Ways to Eat a Variety of Vegetables Every Week
8 cups of veggies a day and 30 different plant types a week.
I always knew I needed to eat more veggies. But 8 cups a day? That’s a lot to swallow.
But that’s what my Viome gut microbiome test recommended to heal my gut and reduce inflammation.
You are probably thinking… is it really that important and is it actually possible?
The answer is YES and YES.
Whether you’re trying to heal your gut or not, inflammation is the enemy and reducing it will boost your health and well-being.
Why inflammation is bad
If you’re feeling blah on a daily basis and the only thing that pulls you out of it is coffee, inflammation may be making you tired, irritable, moody and keep you from getting a good night’s sleep.
Low-grade chronic inflammation has become the norm because our bodies are bombarded by stress, little sleep and low quality food. This inflammation eventually leads to pain, chronic fatigue, mood disorders, cognitive issues, autoimmune diseases and cardiovascular disease.
Processed and packaged foods, simple carbs and added sugar all affect the health of our gut microbes, causing inflammation.
These tiny microbes are very busy and very important to your overall health.
They not only digest your food, they make anti-inflammatory fatty acids, coordinate your immune system, influence your mood, mediate your mental well-being and help to strengthen your gut barrier.
Veggies and fruit offer a wide array of protective microbes. They give you a mix of antioxidants, anti-inflammatories, nutrients and prebiotics that do a ton of good.
Why plants are the answer
Those little rainbow colored gems are a powerhouse of goodness that supplements just can’t replicate. No lab can manufacture what nature has already perfectly designed.
10 servings of fruits and veggies lowers your risk of stroke by 33%, cardiovascular disease by 28%, and premature death from any cause by 31%. That’s pretty major.
If you want to lower your risk of cancer by 14% then 7.5 servings of fruit and veggies is the way to go.
Even just 2.5 servings a day will still do some good towards reducing your risk of disease and death.
Studies show that eating 30+ different species of plants and fruit a week lowers inflammation and cardiovascular disease.
I’m all about trying to prevent future health problems so I’ll do what I can to cool the fire in my body now.
I’ve got the 8 cups of veggies habit locked in. I’ve been doing it steadily for a year. You can read how, here. It’s been crucial for healing my gut and reducing my daily anxiety.
But I’ve been having trouble eating the 30+ different species of plants a week. I’ve been in a rut.
In case you’re having the same issue, I thought we could work this through together.
The changes have to be simple for me to stick with them.
Solution #1: Vary the veg in your weekday morning smoothie.
I have a smoothie every weekday morning. It’s the easiest way to get 2 cups of veg in at breakfast.
I mix 2 cups of frozen broccoli nearly defrosted, up to 1 cup of frozen berries or other fruit, almond milk, a scoop of collagen protein powder, flax oil, freshly grated turmeric root and a half a cup of soaked, cooked and cooled whole oats. And then blend it together.
I don’t tolerate the oxalates in raw spinach and kale, which forced me to go out on a limb with my veg choice. Frozen broccoli has been my go-to. But for more variety, this week, I subbed in raw zucchini and didn’t even know it was in there.
I’ve also seen frozen cauliflower used, but I haven’t tried it yet.
Try frozen broccoli, frozen cauliflower, power green mix, raw zucchini, spinach, and turmeric root in your smoothie.
Solution #2: Make your own salad bar for lunch.
The easiest way to eat a variety of veggies is with a salad. For lunch every day I have 4-5 cups of salad.
I create a base of arugula, or a variety of baby greens and then top it with chopped beets, shaved brussel sprouts, artichoke hearts and sauerkraut.
The sauerkraut is a good substitute for dressing. I like to offset the sourness with sweet beets, carrots or blackberries.
My goal is to add even more variety by having multiple types of greens in one salad and adding 3-4 toppings.
I’m avoiding kale and spinach right now, but I’m including it on the list in case it works for you.
Solution #3. Add in more healing aromatics and herbs with your veg at dinner.
My dinners are vegetarian 95% of the time and I rarely use a recipe. I rely on grain, potato and bean bowls topped with a big serving of veggies.
On nights I need a low-maintenance dinner, I just toss some veggies in avocado oil and throw them on a sheet pan to bake.
But I eat a greater variety if I take the time to actually chop and add in healing aromatic and fresh herbs like garlic, leeks, fresh thyme, oregano and sage. They count in your veggie count too.
If I’m sauteing, I add my leeks or onions first and cook them until they’re translucent. Then I add my main veggies and finish with chopped garlic, so it doesn’t burn. Fresh chopped herbs get sprinkled on last.
Solution #4: Stock your fridge with 30 types of veggies and herbs.
Some people make spreadsheets to track their vegetable rotation. But I know I’ll never keep up with that.
I have to make it easy by starting the week with 30 in my fridge (including fresh herbs) and then eating off them for the next 7 days.
Make a list of the 30 and post it on the fridge so you know exactly what you have to eat.
When you shop, make sure you have cruciferous veggies, green leafy veggies for eating raw and steamed, root veggies, sprouts, fresh herbs and aromatics, and fermented veggies.
Fill up on the options that you didn’t have last week. Choose organic as much as you can since pesticides trigger inflammation.
Solution #5: Combine dinner prep with veggie prep for the week.
Multitasking makes all your veg prep easier.
At the beginning of the week, roast up a bunch of different veggies for dinner and make a ton of leftovers that you can just reheat as you go.
Clean, shred and chop your salad toppings all at once to make your own salad bar.
What it takes to eat a variety of veggies every week
The best plan is simple and one that you’ll be able to do for the long-term.
Stock your fridge with 30 varieties of veggies and herbs each week and then remember to rotate between them for the next 7 days.
Whether your aim is to have more daily energy or to reduce inflammation, your gut microbes will begin to change in as little as 48 hours.
And for that, your body and mind will thank you.