Thursday 1 February 2024

Gut Reaction

Here's my thirty-a-week chart for last week [Sunday through till Saturday]

FRUIT

VEG

LEGUMES

HERBS&SPICES

NUTS&SEEDS

Lemon

Satsuma

Cabbage

Lentil

Basil

Linseed

Lingon-

berry

Black-

currant

Sweet

potatoes

Lima Beans

Juniper

berry

Golden linseed

Sultana

Strawberry

Sweetcorn

Peas

Paprika

Pumpkin

Orange

Raisin

Mushrooms

TREATS

Ginger

Sunflower

Blueberry

Plum

Onions

Tea

Basil

Poppy seed

Banana

Grape

Potatoes

Coffee

Tarragon

5

Apple

Tomato

Carrot

Chocolate

Oregano

TOTAL 40

14

7

3 + 3

7

I didn't really think about it very much, I just wrote things down on a piece of paper in the kitchen as the days went on. I reached 40**without too much effort.  Some days were better than others. I'd reached 21 by Tuesday evening - but realise that I ate a lot of carrots, peas and potatoes. Thursday I could only add blackcurrant and sweetcorn to my list, because all the other things were repeats. I passed my 30 target by Thursday evening [**I've just realised the walnuts didn't get onto the chart, hence the discrepancy in the adding up] 

Also I am conscious that some items were very small amounts - but this is about diversity, not quantity so it didn't matter. I also had plenty of home made natural yogurt, and some kombucha [yellow stickered in the health shop] 
More cooking from scratch, less packet UPF has probably contributed to this. I was flinging herbs and spices into things, and sprinkling seeds into my home-made bread. It is a bit too soon to draw any conclusion about the state of my gut microbiome, I think!
Have you tried this, and did it work out OK for you?

15 comments:

  1. You did great! I didn't try it, except for that one time when I counted the different plant based foods I had over a couple of days; partly because I ate leftovers from those meals for the rest of the week!

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    Replies
    1. I frequently do the "cook once, eat twice" thing, too, so most of the variety is at the beginning of the week, with repeats later.

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  2. Haven't tried it yet but I thought about it yesterday as I ate some pistachios! Well done to you! Kx

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    Replies
    1. I'm sure your diet is more varied than you realise

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  3. I too have been trying to see if I can reach my 30. I have noticed however that some websites count each herb or spice as only a quarter of one. Not sure why that would be as I thought the whole point is variety. Maria

    ReplyDelete
    Replies
    1. I don't get that either - but if I have something like "seeded" bread on 4 days, does that count as one whole mark? Yes, I thought it was all about variety. Any even the tiniest sprinkle of spice must encourage the relevant gut bacteria to grow...

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  4. I've never tried to note down if I've reached my 30 different items, but I do try and tick off my Daily Dozen on the weekly planner ... if I remember. I doubt I am getting the full mix yet but I hope to improve things.

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  5. Great job, Angela! As you cook more "real" food and less, processed you will find that you don't have to think too much about whether you are getting your 30. It'll happen naturally.

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  6. I eat a fair few veggies but it's the fruit I struggle with most. Not so bad in summer when we grow gooseberries and rhubarb and red fruit is cheaper in the supermarkets .
    I love your chart........
    Alison in Wales x

    ReplyDelete
    Replies
    1. I do enjoy fruit. The Iceland bags of mixed frozen fruit are a useful freezer standby. I serve a spoonful with icecream or yogurt, put them in Pies and crumbles, Blitz into milk of yogurt... And I buy them on Tuesdays when I get over 60s discount

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  7. Ang, you are incredibly detail minded. I am super impressed by this chart! JanF

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    Replies
    1. Thank you. I shan't do this every week, but I thought it would be helpful to get a better idea of what I'm eating!

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  8. You did well. I don't keep track but we eat plenty of veggies and fruits and I think we cover the other bases on the whole.

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    Replies
    1. Just one week if keeping track has shown me I'm doing ok on the variety thing. So I expect you are too

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