Easy Ways to Boost Your Fiber, Vitamins and Phytonutrients!

Looking for some fun ways to get more FIBER, vitamins, and phytonutrients in your everyday?

  1. Start with a single plant based meal a day and work your way up. 
  2. When you are ordering out if they give you an option of protein try the one that is filled with fiber, vitamins and phytonutrients (the plants!). Try a salad or bowl with chickpeas, tofu, or quinoa. Pick the vegetable enchiladas. Ever tried the portobello mushroom burger? You don’t have to be vegetarian or vegan to order it and you might be surprised how much you enjoy it.
  3. Try Dr. Greger’s Daily Dozen Challenge– Download Dr. Greger’s Daily Dozen free app and start checking off boxes!       

4. Count Plant Points

Start counting plant points! The whole goal with plant points is to increase VARIETY in your diet. The great GI doc and author of Fiber Fueled, Dr. Bulsciweiz, says “The single greatest predictor of a healthy gut microbiome is the diversity of plants in one’s diet.”

Challenge yourself! Can you get more types of plants in this week than last week? Can you find something new to try? Or challenge a friend. Who can get more points? Who can find more interesting plants to try? Who can try the most new things?

Plant Point “Rules”

1 Point for Each:

  • Fruit
  • Vegetable
  • Mushroom
  • Whole Grain
  • Legume
  • Nut
  • Seed
  • Fresh herb

1/4 Point for Each:

  • Dried Herb
  • Spices

Happy eating!

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