In my experience, the numbers (macros, calories, servings) are kind of arbitrary to the individual, especially this example from OP.
What I am for is an overall balanced diet that incorporates many colorful fruits and vegetables. When you focus on color, you naturally acquire a variety of micronutrients. Also, opting for seasonal produce is pretty key in a globalized food system.
Each meal should have plants, a healthy protein, and a healthy fat.
I do not know any science that backs up this exact number. Seems completely arbitrary to me.
There is lots of “experts” out there who make claims just to sell a book or a program. Usually goes along these lines:“Do you often have/feel (insert any common symptom)? Most likely this is because (insert bogus claim)! Studies* show that most of modern diseases are caused by (insert bogues claim again).
*reference list of cherry picked studies
That being said, you can’t really go wrong with eating lots of different veggies and fruits from what I know.
I hit this pretty easily. CoffeeGreen teaBlack teaGingerGarlicRed onionYellow onionWhite onionLeekGreen onionButter lettuce Romain lettuceCarrotAppleNaval orangeCara cara orangeBroccoli Cauliflower Jalapeño pepperBell pepperSweet potatoYukon gold potatoRaspberry Blackberry SpinachGreen peasSugar snap peasMushroomsParsley OreganoPaprika PeanutsSesame seedsCashewsRaisins ApricotTomato
This doesn’t count the other herbs in the tea I drink or the mixture or herbs in the mixed herb seasonings I use. There’s probably more I’ve forgotten, and I didn’t include any grains in this list. If I did, add rice and wheat
I’ve read a book by the Guy Doctor and those who eat 30 different plants a week have a more diverse gut microbiome and this is advantageous for multiple reasons. For me it’s a goal I am working towards
https://www.theguthealthdoctor.com/how-to-get-your-gut-loving-30-plant-points-a-week/
that’s an arbitrary number, but humans thrive on variety and even taking into account possible different meat cuts and organs there are many more plants to choose from so it’s easier to seek variety in that department
this includes nuts, fruits, vegetables, legumes, herbs, spices so it shouldn’t be that difficult
I made lists every week for 6 weeks to count the plants I was eating. I averaged between 40 and 50 different plant products per week. It’s about making small changes. For example I make up a seed mix of chia, pumpkin, sunflower, sesame, flax, poppy, and hemp seeds and throw a handful on my salad or vegetables.
Same with nuts. I make up a mix of walnuts, macadamias, brazils, almonds, pistachios, pecans and eat a handful a day.
Instead of making a chia pudding with blueberries, buy a bag of mixed berries instead so you’re adding raspberries, blackberries, boysenberries, cherries, and blackcurrants to your list.
Season like your life depends on it - nutritional yeast and kelp and dried vegetables/garlic/onion chips are all great as well as all your normal herbs and spices.
Keep in mind I do OMAD IF and cut out gluten, dairy and nightshades and still find it very easy.
Shop at farmers markets, embrace fresh herbs and throw them in salads and dinners, buy a new vegetable every week and learn to cook it. This week I bought kohlrabi. Is that how you spell it? I need to research how to cook it. Last week it was rutabaga. Before that it was Chinese spinach. So many things to try.
I try to aim for 10 different types of vegetables and fruits per day, but 30 different types per week would be a stretch to my budget. It’s a good goal for your gut bacteria, but not necessarily doable for those with budget and space constraints.
I eat zero, haven’t for 2 years now. Plants all have antinutrients to protect themselves (lectins, oxalates, phytates etc.). Some are worse than others, with legumes and seeds the worst and fruits better.
Plants trigger an immune response in me which flare up my inflammation, seborrheic dermatitis and leaky gut.
i think its just that with eating 30 different plants you have a much higher chance of giving your body everything it needs and reaping all of the benefits that differ across plants. but you may also have a higher chance of picking something that youre allergic or intolerant to, like nightshades for some people, or some kind of nuts. if you chose your plants well maybe 15 well chosen ones can be better than 30 random plants.
then i would consider how much variety you have in each class, so you dont eat like 20 different kinds of grains but only 2 different vegetables. so a better recommendation would be something like 4 types of grains, 5 types of nuts, 4 types of seeds, 4 types of legumes, 7 fruits, 11 vegetables maybe as a rule of thumb with maximal color variety (but with 11 vegetables you likely have enough color anyway)