When it comes to filling your plate with plants, there is value in variety. New research highlights the importance of not just eating your fruits and veggies, but making sure you mix it up, too. How many plants a week should you be aiming for?

According to Shahid Ahmed, MBBS, an assistant professor of medicine for Winship Cancer Institute at Emory University in Atlanta, Georgia, 30 (or more!) different types of plant-based whole foods a week is optimal. This includes fruits, vegetables, legumes, seeds, nuts, and whole grains – all of which are nutrient and fiber-rich foods.

In his talk at University of Vermont Cancer Center’s Women’s Health and Cancer Conference, Dr. Ahmed explains that healthy bacteria in our gut thrive when fed a diverse, plant-based, high-fiber diet, and that a healthy gut supports a strong immune system. He adds gut health plays a huge role in our overall health. For more details, listen to his talk here: WHCC “Microbiome: Nourishing Your Inner Bug(s)” 

Eating the 'Rainbowl' in Winter Months 

During winter months, mixing it up may feel a bit more challenging. Jessica Coleman, Integrative Oncology Health & Wellness Coach at the Cancer Center, suggests a strategy for increasing plant diversity in your diet is to “eat the rainbow” each day. This means including a range of different colors on your plate.

To help individuals get those 30 plus plants a week during this time of year, Coleman invites you to consider eating a rainbowl  – with winter stews, chilis, and “nourish bowl” recipes. These hearty, warming meals are great vehicles for variety and can incorporate ingredients like acorn, butternut, red Kuri squash, sweet potatoes, multi-colored carrots, purple cabbage, yellow cauliflower, rainbow beets, leeks, dark leafy greens, red Russian kale, rainbow chard, purple broccoli, watermelon radishes, parsnips and turnips. For some seasonal inspiration, try one of these plant packed recipes provided by our culinary medicine team at UVM:

• Veggie Stew - Classic Minestrone

• Veggie Chili - Black Bean Chili

• Nourish Bowl - Roasted Root Vegetables

And for more nutritious, warming winter meals to fill your bowl, check out this related article.