🥗 Pile on the plants

Plants are the best way to feed your good gut microbes. Try to include as many as you can each day. Your weekly plant diversity counter will encourage you to eat 30+ different plants every week. This isn't just fruit and vegetables, but also wholegrains, legumes, nuts, seeds, herbs, and spices. Every little bit counts!

🌾 Add fiber
Fiber is a cornerstone of a healthy diet. High-fiber diets are linked to a healthier gut microbiome, better blood sugar control, improved blood fat profiles, and a lower risk of chronic diseases. Excellent sources of fiber include whole grains and legumes. Consider swapping out white bread, pasta, and rice for their brown or whole-grain alternatives, or add a scoop of beans, lentils, or chickpeas to your meals.
​

🥑 Add healthy fats
Healthy fats not only enhance flavor and help you feel full, but they also help keep your blood sugar levels in a healthy range. Try pairing meals that are richer in carbohydrates with heart-healthy fats like avocado, olive oil, oily fish, nuts, and seeds.
​

🫘 Choose high-quality proteins
The type of protein you choose and how you cook it can significantly impact your ZOE scores. You can improve your meal's score by adding more plant-based proteins like beans, lentils, chickpeas, tofu, nuts, and seeds, or by opting for quality dairy options like Greek yogurt or cheese.
​

🍽️ Play around with portions
No foods need to be off-limits. If an ingredient is pulling your score down, try adjusting the quantity. It’s possible to create high-scoring meals that include some lower-scoring foods. Remember, having a few lower-scoring meals is normal and healthy; it’s the long-term dietary patterns that truly matter for your health.