Dietitian: This is how to eat 30 plants in a week

Why you need to eat 30 plants in a week: Dietitian reveals eight simple tricks to make sure you’re hitting your nutrition goals – and what a serving of veg REALLY looks like

  • A dietitian has shared how you can get 30 different servings of plants per week
  • Chloe McLeod, from Sydney, shared eight tricks to boost your plant quota
  • She said you should always add herbs and seeds to a dish to get two servings
  • She also recommends bulking out curries with veg and adding different grains
  • Chloe shared what a serving of veg looks like – and it’s less than you think 

A dietitian has shared how you can make sure you get 30 different servings of plants in a week, after it was revealed this is the number you should be aiming for, rather than five pieces of fruit and veg each day.

Chloe McLeod, from Sydney, explained that while 30 servings might sound like a ‘really big number’, it’s worth remembering that fruit and vegetables aren’t your only sources of ‘plants’.

You can also count things like wholegrain foods, nuts, seeds, legumes and even extra Virgin olive oil. 

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A dietitian has shared how you can make sure you get 30 different servings of plants in a week, after it was revealed this is the number you should be aiming for (Chloe McLeod pictured)

‘Aiming for 30 different plant foods across the week is a lot easier when we consider all the different foods that could count towards this number,’ Chloe posted on Instagram. 

The eight ways to eat 30 plants a week revealed 

1. Add a variety of herbs to your dishes.

2. Sprinkle as many different seeds on dishes as possible.

3. Add extra veg to bulk up curries, stews and sauces.

4. Swap out rice for a more unusual grain like amaranth, barley and buckwheat.

5. Add a tin of legumes every time you cook vegetables.

6. Add a new plant to your shopping trolley every time you go shopping.

7. Opt for multigrain bread, not white.

8. Keep track of what you’re eating. 

‘Apart from helping to develop a diverse gut microbiome, these plant foods are also good sources of antioxidants, vitamins and minerals beneficial in many areas of our health.’ 

The first way in which Chloe said you can boost the plant content of your diet is by adding a ‘variety of herbs’ to your dishes.

She used the example of some hard-boiled eggs, tomato and avocado on toast, on top of which you could sprinkle some parsley or dill.

The second way you can boost your plant content is by sprinkling as many different seeds on dishes as you can. 

Chloe likes to add sunflower seeds to her chia puddings, porridge and cereal.

‘Add extra veg to bulk up curries, stews and sauces like bolognese,’ Chloe said.

Zucchini, carrot and cauliflower work especially well here. 

Fourthly, if you’re always eating rice, Chloe said it’s worth exploring all of the other different grains you could be eating too, like amaranth, barley and buckwheat.

Whenever you’re cooking meat, the dietitian said she always adds a tin of legumes, which will give you another serving.


‘Aiming for 30 different plant foods across the week is a lot easier when we consider all the different foods that could count towards this number,’ Chloe said (two examples pictured)

Finally, Chloe said you should try and add a new plant to your shopping trolley every time you go to the supermarket and always opt for multigrain bread over white.

‘Keep track of how you’re going and each plant you eat with a list,’ Chloe added.

This will ensure you stay on track. 

Previously, Chloe (pictured) showcased exactly what a serving of vegetables really looks like, and the good news is it’s less than you think


The dietitian showed that a single serving of vegetables is equivalent to half a cup of cooked green or orange vegetables, whether that’s broccoli, spinach, carrots or pumpkin (pictured)

Previously, Chloe showcased exactly what a serving of vegetables really looks like, and the good news is it’s less than you think.

‘When you see this, you might realise that hitting your daily veg goal is easier than you think,’ Chloe explained.

‘A standard serve is about 75 grams, which looks like this.’

The dietitian showed that a single serving of vegetables is equivalent to half a cup of cooked green or orange vegetables, whether that’s broccoli, spinach, carrots or pumpkin.

This is roughly around three florets worth.

You could also choose to eat half a cup of cooked, dried or canned beans, peas or lentils (preferably with no added salt).

If you’re eating salad, it’s a whole cup of green leafy or raw salad vegetables.

’75 grams is equivalent to half a cup of sweetcorn or half a medium potato or other starchy vegetables like sweet potato, taro or cassava,’ Chloe said.

Finally, one serving of vegetables is one medium tomato or one cup of chopped vegetable sticks.

Harley Street dietitian and King’s College research fellow Dr Megan Rossi (pictured), from Queensland, believes we need to eat and drink at least 30 different plant foods each week

While it is commonly agreed that you need to hit around five servings of fruit and vegetables per day to be healthy, not everyone agrees that this is perfect.

Leading Harley Street dietitian and King’s College research fellow Dr Megan Rossi, from Queensland, believes we need to eat and drink at least 30 different plant foods each week.

That doesn’t just include fruits and vegetables, but anything that has been grown, such as seeds, spices and wholegrain.

Dr Rossi also believes that our diets should be derived from the six different plant groups: fruit, veg, seeds, nuts, wholegrains and legumes (such as lentils, chickpeas and beans).

‘Following these two principles will allow the trillions of bacteria that line your gut to flourish because each type of bacteria – and there are thousands of different strains – likes a different kind of plant food,’ she previously told Daily Mail Australia.

‘And as each bacteria does a different job – including producing vitamins, hormones or chemical messengers; training our immune system; helping regulate our appetite or deactivating toxins – each brings its own unique health benefits.’

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