This is NOT another diet but a healthy sustainable lifestyle! Beyond any good quality fish, meat, eggs, and cheese, etc. try to eat 30+ different whole plant based foods a week in addition to your other foods.  This includes: fruits, vegetables, beans, greens, nuts, seeds, rices, whole grains etc. Each type counts as one! Dried herbs and spices do not count towards the total but you should try to add at least 10 to your diet per week! Non-dried whole herbs like parsley, dill, cilantro etc DO count towards your weekly 30+ count!

(Scroll down to learn about the nutritional science behind the 30+ Foods challenge!)

 

For example with beans: black, kidney & white would be three different foods. Print the PDF/image or copy our spreadsheet below to keep track! 

 

Share this page with 10 friends and create a group chat to stay accountable every week! Share screen caps daily or weekly with this group of your charted progress! Join our Community Accountability Facebook Group! 
 

By varying your plant food intake to 30+ you get a wider variety of vitamins, minerals, enzymes  and fiber.  Write each different food you eat below! Try to eat an additional 10+ dried herbs and spices! It will make your food that much tastier! 

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Community Accountability Facebook group - join here

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Keep track each week with three options:

• Printable PDF Chart

• Fillable Spreadsheet

• Printable Image​​

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The Nutritional Science behind eating a diet varied in whole plant based foods

Eating many different whole plant based foods each week is considered beneficial due to its high fiber content, abundance of different vitamins, minerals, enzymes, antioxidants, and phytonutrients found in fruits, vegetables, legumes, whole grains, whole rices, nuts, and seeds. This can contribute to improved gut health, reduced inflammation, better blood sugar control, lower cholesterol levels, and a decreased risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers. Whole plant based foods are typically lower in saturated fat and calories.

Key aspects of the science behind a diet including many whole plant-based foods:
 

• Antioxidants: Whole plant foods are rich in antioxidants like vitamins E and C, which combat oxidative stress & may help prevent cell damage linked to chronic diseases. 

• Fiber: Whole plant foods are naturally high in fiber, which promotes satiety, regulates digestion, & helps maintain healthy cholesterol levels by binding to cholesterol in the gut & removing it from the body. 

• Nutrients: A well-planned diet of whole plant based foods can provide adequate amounts of essential nutrients like potassium, folate, magnesium, and vitamin B12.

• Phyto-nutrients: Plant compounds like flavonoids, carotenoids, and lignans have many health benefits, including being anti-inflammatory and potentially having cancer-fighting properties. 

• Lower saturated fat intake: By reducing meat and more importantly processed meats, a diet rich in whole plant foods naturally reduces intake of saturated fat, which is linked to increased risk of heart disease.

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More health benefits of a diet rich in whole plant based foods:
 

• Reduced risk of heart disease: Lowering cholesterol levels, blood pressure, & inflammation through whole plant foods can significantly reduce the risk of cardiovascular disease.

• Improved blood sugar control: High fiber content in whole plant foods can help regulate blood sugar levels, which is particularly beneficial for people with type 2 diabetes. 

• Weight management: Replacing calorie-dense animal products with nutrient-rich plant foods can promote weight loss and maintenance due to increased satiety. 

• Reduced cancer risk: Some studies suggest a link between a diet rich in whole plant-based foods and a lower risk of certain cancers, particularly colorectal cancer.  Especially cruciferous vegetables: Arugula, Bok choy, Broccoli, Brussels Sprouts, Cabbage, Cauliflower, Collard greens, Horseradish, Kale, Kohlrabi, Mustard greens, Radishes, Rutabaga, Turnips, Watercress, Wasabi

• Improved gut health: The high fiber content in plant foods supports a diverse gut microbiome, which is crucial for overall health.
   

The content presented on this website and by the staff of PlusFoodsMinusFoods.com is only for informational purposes.  It is in no way intended as medical advice, as a replacement for medical counsel, or as treatment or cure for any particular health issue. Always work one on one with a qualified health practitioner before making any changes to your lifestyle or diet that may feel out of your comfort zone or understanding. You assume all responsibility for the use, misuse or ignoring the information in our programs or on our website. Your health care practitioners advice and prescribed treatments overrule anything we recommend and should only change with their guidance!

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