Why 30 is the Magic Number When it Comes to Health

In my 30 years of working in nutrition and using the latest nutritional science, I have devised a formula for eating where the magic number is 30. Using this formula is likely to give you more energy, find easier weight maintenance, and give you a better relationship with food – what I call food freedom!

The formula is:

30 g of protein per meal (around!)
30 g of fibre per day (10g per meal)
30 unique plants + per week (often more)

This formula forms the basis of my very successful Triple 30 nutrition programme – a 14 day plan for anyone wanting a fuss free way to improve their health. It looks at how we should eat optimal protein, sufficient fibre, and plenty of different plants each week to support our gut health, energy, mood and appetite.

It may sound overwhelming to make these changes so below I have included some tips and tricks to get these 30’s into your diet.

Why 30g of PROTEIN per meal?

Why is protein important? Proteins form the building blocks of our body and are a major component of our lean muscle, cells, brain and nervous tissue. Our bodies are constantly using proteins by renewing, repairing and regenerating our cells so we need to replenish our protein supply on a daily basis. However, how we use proteins goes far beyond our chemical make up – the protein we eat also impacts our appetite , immune system, how we digest food and even our mood.

Why 30g per meal? This is an average and falls within moderate protein consumption, as opposed to a high protein diet. I like to aim for optimal protein with myself and my clients. This number is based on the average female in the UK weighing around 70kg/11 stone. It is best to split this over 3 meals and can include snacks. You can increase or decrease this amount bases on your current body weight and your exercise routine. Remember 30g is just a guide! Information on how to do this is found in my Triple 30 plan. This is general advice only for someone in good health, so check with your GP or physician before changing your diet.

How does eating optimal protein help us?

Resets your appetite and hunger signalling. Protein takes time for us to digest and slows down our digestion, while simultaneously sending a message to our brain that we are full-up and satisfied. This means that we stop feeling hungry between meals and instead feel more satisfied. We should start to feel more in tune with our own hunger and satiety mechanisms.

Balances our blood sugars. Again, protein slows digestion so it helps to slow down the release of glucose from the carbohydrates in our meal. This helps to reduce the sugar spikes and dips that can affect our energy levels, appetite and even mood.

Less likely to snack. Eating enough protein regulates our appetite and makes us fuller for longer so we are less likely to overeat.

Improves mood. As your blood sugars start to rise and fall in an even pattern, you are less likely to experience the post lunch energy slump so focus, concentration and mood may also stay more balanced throughout the day

Types of protein

Protein should definitely come from plenty of plant sources as opposed to simply increasing animal proteins further. As well as meat, fish, dairy and eggs, look to increase nuts and seeds, pulses, and plant proteins such as tofu and tempeh.

What does 30g of protein look like?

200g edamame beans – 31g
170g white fish – 30g
125g dry lentils – 30g
300g Greek natural yogurt – 30g
180g tofu – 30g
5 large eggs – 30g protein
430g cooked black beans – 30g
300g cottage cheese – 30g
120g chicken breast (size of palm of hand) – 30g
150g almonds – 30g
125g pumpkin seeds – 30g
150g prawns – 30g

As you can see, if you build your plate with a pulse, high protein vegetable (i.e. peas) and some lean meat, it isn’t difficult to hit 30g of protein in one meal.

Why 30g of FIBRE per day?

We need to eat more! We are advised by the UK government guidelines to consume around 30g of dietary fibre daily as part of a healthy diet, yet the average British adult consumes, according to the Zoe Project and the British Nutrition Foundation, an average of just under 20g per day.

Why do we need fibre?

Fibre keeps our intestinal train moving! Fibre can help against both constipation and diarrhoea. Because it absorbs water, it can add volume to the stool and help to keep the food moving through the gut. Adding bulk helps to exercise the gut wall and aids the contractions that are necessary for this movement, known as peristalsis.

Blood sugar control. Fibrous foods helps to put the brakes on how quickly we absorb sugars in the small intestine.

Maintaining hormone balance. Soluble fibre may also bind to ‘used’ oestrogens in the gut that the liver has lined up for excretion, escorting them out of the body via the designated exit routes.

To help our gut microbes do their job! Fibre feeds our gut microbes and enables them to; digest food and make vitamins (such as B and K), regulate our immune system and dial down inflammation, prevent the colonisation of harmful bacteria and parasites and maintain a healthy gut barrier function and mucus layer.

Key in weight control. Fibre helps to keep us fuller for longer by increasing an appetite suppressing hormone called GLP-1.

What does 30g of fibre in a day look like?

Breakfast – Yogurt with flaxseeds and berries (10g)

Lunch – My Tomato and butterbean soup with grated cheese See recipe (13g)

Dinner – Chicken casserole with Mustard and tarragon from the Triple 30 Plan (9g)

*Please note these calculations are approximate and vary with portion size

Tips to add more fibre into your diet:

Eat the skin of fruit and vegetables as this is where much of the fibre lies
Switch to wholegrain versions – i.e. brown rice instead of white rice
Add berries and seeds to your morning porridge
Snack on hummus and vegetable sticks, avocado and even popcorn!Add beans and vegetables to bolognaise and stews
Switch meat for plant based protein sources such as beans and lentils

GO SLOW! If you aren’t used to eating large amounts of fibre, start slowly. We all tolerate fibre differently and side effects of increasing fibre too quickly can include: gas and bloating, stomach cramps, diarrhoea, constipation, nausea and feeling overly full.

Why 30 unique PLANTS per week?

A study published in 2018 as part of the American Gut Project compared the gut microbiome of over 10,000 participants. It suggested that those who consumed more than 30 different types of plants per week were likely to have a healthier, more diverse gut microbiome, than those who consumed less than 10 types of plants per week.

UK government guidelines offer a conservative recommendation of 5 portions of fruit and vegetables a day, but this does not stress the importance of eating a wider range of foods. Eating broccoli 5 days a week, for example, still only counts as 1 plant point per week.

When we eat plants we are eating a living matrix of nutrients in a way that nature intended. Plant foods contain a mix of fibre, vitamins, minerals, trace elements and plant compounds. Some foods are synergistic, where eating two foods together may enhance their effects in the body, such as extra virgin olive oil with tomatoes to increase the absorption of lycopene and using black pepper (pipirine) to increase the absorption of turmeric (curcumin).

Plants contain polyphenols and antioxidants which are essential to our health. Polyphenols are natural compounds found in plants that are natural antioxidants and are thought to promote the growth of beneficial bacteria in our gut, including the genus Lactobacillus and Bifidobacterium. Polyphenols include flavonoids, phenolic acids and lignans.

We can add more polyphenols into a diet, by eating extra virgin olive oil, berries, chocolate, and cacao, cacao nibs, spices, (such as rosemary), turmeric and thyme and even soya products.

It is understood that they can play a role in supporting immunity, protecting our cells from damage, detoxification support, hormone balance, cardiovascular health and helping against inflammation.

Antioxidants are plant chemicals that act as powerful defence compounds in our body and protect our cells and DNA from damage. The pigments in plants are examples of phytonutrients, which is why it is important to eat as many different coloured plants as possible.

Think RED cabbage, BLUE blueberries, PURPLE carrots, GREEN kale, ORANGE pumpkins, YELLOW peppers, BROWN mushrooms and WHITE cauliflower. Anthocyanins (the dark blue colour in berries and beetroot), carotenoids (the orange colour in carrots and pumpkins) as well as curcuminoids (the vibrant colour in turmeric) are all fantastic examples.

Tips to add more plants into your diet:

You may be surprised as what counts as a ‘plant’ – not just fruit and vegetables but also herbs, spices, dark chocolate, coffee and even popcorn!
A bag of mixed salad leaves counts as more than one plant type.
Buy a variety of the same fruit (green and red apples for example) as this counts as more than one plant type.
Opt for tins of mixed beans rather than one type .
Add spices and herbs to dishes.
Add frozen vegetables to your morning smoothie, I like to add frozen cauliflower!
Try a fruit and vegetable delivery service which brings you a variety of plants.

Vegetables, fruits, nuts, seeds and wholegrains count as 1 plant point, whereas spices and dried herbs usually only count as 1/4 of a plant point.

You can find out more about my Triple 30 Plan HERE

About the Author, Dominique Ludwig, Nutritionist MSc and Nutritional Therapist mBANT

Dominique Ludwig is an accomplished Nutritionist MSc., and Nutritional Therapist who is also BANT, CNHC and AFMCP accredited. She works with numerous health conditions using a personalised nutrition approach. She specialises in her signature group programmes Renew Reset Recharge® programme and The Triple 30 Plan and runs a busy clinic in the heart of the South Downs where she works with her private clients as a Nutritional Therapy Practitioner, offering personalised Renew Reset Recharge® appointments. Dominique is also a double award-winning nutritionist. She has over 30 years’ experience as a King’s College, London qualified Nutritionist and almost 20 years as a registered Nutritional Therapist.

Dominique works with many high-profile and A-list clients, known and respected for her discretion, expertise, and trustworthiness. Working out of her own busy practice, Dominique Ludwig Nutrition Limited, in Hampshire as well as Meyer Clinic in Chichester, Dominique has helped over a thousand clients, globally, live healthier lives. She is a regular contributor to The Times, The Sunday Times and Times 2, Sheerluxe, Top Sante and many other magazines and podcasts.

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