Have you heard about 30+ each month? So, how much variety do you eat?

One of the easiest ways to take care of your gut, your microbiome and your heath is by monitoring what you eat in a 30 day period. And by monitoring, I really mean eat a wide variety of food choices. Have you heard about 30+ choices per month? Neither had I, until searching for ways to eat, for better nutrition.  

No this is not about how much food, or how many calories or even about the flavor. 

It is more along the lines of how many different foods do you eat in a 30 day period. As in how many different (seeds, nuts, fruit and vegetables) are on your plate each month. I thought I was doing fairly well, but when I completed my inventory, Man O Mister, was I surprised...and as a further note to clarify, meat, dairy and grain do not count. Not because they are not important, (because they are) but rather it is about the special nutrition that seeds, nuts, fruit and vegetables add to our overall health. Through our meals. 

But before we go any further, remember this is general information and we all eat for our own personal satisfaction, health needs or concerns, as well as habit. I know I sure did. But taking a moment to actually write down the foods we eat on a regular basis, clearly will show you one of two things. Either how diverse or how limited your monthly variety actually is. I found due to my shopping habits, it was fairly limited...

If this was as simple as eating a potato prepared in my favorite way, 

30 times a month, I would be the winner! But this is completely new for me and a bit different. And it is more complex than the five a day for good health campaign that came out a decade or more ago. This is about diversity in your food choices. To help you add the right nutrition to your body and the fiber fuel needed by your colon. I know, I know, colon is not a pretty word and probably not one you have seen in a food blogger's post of late, but I had no choice. Because what goes in, determines, what comes out. 

After years, decades really of poor gut health including bleeding ulcers, 

it was time to face the music and admit, I didn't know how to dance very well for gut health. Oh I knew how to cook a delicious meal, and I am fairly proficient at putting flavors together. But after completing my inventory list, I am now putting in more of an effort to include as much variety as needed by, dare I say it again, the colon. Which begins in the gut. And in all honesty, without that particular item functioning in tip top shape, life just gets a little bit uncomfortable. And who wants that?

Currently I am also enjoying a low histamine eating plan. Why? 

Well when the gut becomes too ill, it begins to not function as intended. And often the first thing you notice is that those foods that are really good for us, become almost impossible to digest. Notice I did not say eat. Because the truth is, eating is no problem what so ever. But digesting is! And incomplete digestion brings about other issues, like histamine overload. With that said, my list of 30+ might be a bit different than yours, as many seeds, nuts, fruits and vegetables are in fact, high histamine. And anyone completing a variety inventory will have a specific list of foods for their own individual needs. Making each list customized for each person that takes a moment to write down what they eat. 

What I did to help me reach my 30+ each month was to set up a note page on my phone. 

When I include another food from the list, I make a note of it. In addition I have a 30+ Staples list of foods to choose from. I can pull my phone out on grocery day and use the 30+ Staples list when I shop, making sure to get a variety instead of the same old shopping cart of basic produce. Also our garden will provide many of the items on the list as the growing season progresses. Lastly do remember this is 30+, so if you eat 35 or even 40 different foods each month, even better! For those that would like here is a copy of my, 

Low Histamine 30+ Pantry Inventory list. 

Dry goods: (these are often on hand in our pantry, based on season)

Chia Seeds

Basil Seeds

Pumpkin Seeds

Flax Seeds

Coconut

Almonds

Pecans

Pistachios

Macadamia nuts

Grape Juice

Apple Juice

Pomegranate Juice

Herbal Teas, including mint, chamomile, tarragon

Nectarines

Grapes

Peaches fresh or canned in juice

Pears, fresh or canned in juice

Frozen and/or Fresh Produce: (frozen is bought in bulk bi-monthly)

Broccoli

Cauliflower

Corn

Beets

Green Beans

Peas

Roasted Radish and Radish Tops

Blueberries

Blackberries

Raspberries

Parsley

Cilantro

Standard Staples on Hand: (this is our basic cart when shopping)

Cabbage

Carrots

Apples

Celery

Onions

Garlic

Parsley

Cilantro

Mushrooms

Potatoes

Sweet Potatoes

Cucumbers

Green Onions

Zucchini

To help eliminate food waste, the more delicate items (mushrooms and zucchini) are consumed first with hardier vegetables (cabbage carrots etc.) that store longer are used later in the week. Also chopped fresh herbs are wonderful on soups, stews or freshly cooked vegetables. 

Obviously if I was not eating a Low Histamine food plan, 

I would add a lot more items to my list such as, walnuts, cashews, avocados, cherries, kiwi, pineapple, bananas tomatoes, and so much more! Also keep in mind my 30+ will be different (low histamine eating aside) from anyone else due preference, availability, food budget at this time, etc. As well as any medical condition that puts a limit on personal food choices. And just like yours, my list may change from season to season. But a variety of different foods is the easiest way we can all make our health a priority and a little easier to manage. 

How about you? 

Are you willing to do a food inventory? If so, what would your list include?

#wholefoodingredients

#scratchmadefoodforyourfamily

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