What Are Plant Points? A Parent's Guide

As parents, we're all looking for ways to ensure our little ones are growing up healthy and strong. You might be familiar with the '5-a-day' rule, but there's a more dynamic and incredibly beneficial concept gaining traction: Plant Points! At The Tuck Company, we believe in making healthy eating both simple and exciting, and understanding Plant Points is a fantastic step in that direction.

What Exactly are Plant Points?

Think of Plant Points as a colourful, delicious game to supercharge your child's nutrition. Instead of just counting portions of fruits and vegetables, the idea is to encourage a wide and diverse range of different plant-based foods throughout the week. This isn't just about quantity; it's about the amazing variety of nutrients that different plants offer.

Here’s what counts towards your child's Plant Points:

Fruits:

All the vibrant colours and types – from juicy apples (a red apple and a green apple count as two different points!) to sweet berries and tropical mangoes.

Vegetables:

Leafy greens, crunchy carrots, tender broccoli, earthy mushrooms – the more colours and types, the better.

Whole Grains:

Think brown rice, oats, quinoa, wholemeal pasta, wholewheat bread, and even popcorn (plain!) are fantastic.

Legumes:

These powerhouses include beans (kidney, black, cannellini), lentils, and chickpeas.

Nuts and Seeds:

Almonds, walnuts, chia seeds, flax seeds, pumpkin seeds, sunflower seeds – a small handful adds great points and healthy fats. (Always ensure these are appropriate for your child's age and chewing ability).

Herbs and Spices:

Don't underestimate these flavour champions! A sprinkle of cinnamon in porridge, fresh basil on pasta, or a pinch of turmeric in a curry can each contribute (often counting as 1/4 of a point per distinct herb/spice).

The beauty of Plant Points lies in its emphasis on diversity. For example, if your child eats carrots every day, that's just one plant point for the week. But if they enjoy carrots, peas, peppers, and sweet potatoes across the week, that's four distinct plant points, each bringing unique benefits.

Why Are Plant Points So Important for Growing Kids?

The magic behind Plant Points primarily lies in nurturing your child's gut microbiome. This is the bustling community of trillions of tiny, helpful microorganisms living in their digestive system. A diverse and healthy gut microbiome is crucial for:

Robust Immunity: 

A well-fed gut helps your child's body better fight off colds and other common bugs.

Optimal Digestion: 

A varied diet supports smooth digestion and happy tummies.

Enhanced Nutrient Absorption:

Different plant fibres and compounds help their bodies absorb more vitamins and minerals from their food.

Even Mood & Focus:

Emerging research continually highlights the fascinating link between gut health and overall well-being, including cognitive function and emotional balance.

By offering a wide array of plant foods, you're essentially providing a diverse 'food buffet' for all the different types of beneficial bacteria in your child's gut, helping them to flourish and do their vital work.

How Many Plant Points Should My Child Aim For?

While there isn't a strict 'daily number, the common recommendation for adults (and a fantastic goal to progressively work towards with children, scaled to their appetites) is to aim for 30 different plant points per week.

Now, before you panic, this sounds like a lot, but it’s surprisingly achievable with a little mindful planning! For kids, the most important thing is to gradually increase their exposure to new varieties. Every new plant food they try and enjoy is a victory! Don't stress about hitting 30 straight away; focus on adding a new one or two each week.

Fun Ways to Boost Plant Points in Your Child's Diet:

Here at The Tuck Company, we know that making food fun is half the battle! Here are some practical tips to get in those valuable Plant Points:

1. Smoothie Power-Ups: Blend a mix of fruits (berries, banana, orange), a handful of spinach, and a sprinkle of chia or flax seeds.
2. Veg Heroes: Grate carrots, courgettes, or even finely chop mushrooms into pasta sauces, meatballs, or muffins.
3. Rainbow Plates: Challenge them to build a plate with as many different colours of fruits and vegetables as possible at each meal.
4. Creative Snacking: Offer a variety of fruits, different coloured veggie sticks with hummus (chickpeas!), or a small mix of nuts and seeds (ensure age-appropriate for choking hazards).
5. Stir-Fry Sensations: A quick stir-fry can easily pack in 5-7 different plant points with a mix of colourful vegetables and brown rice or wholewheat noodles.
6. Soup & Stew Surprises: Load up comforting soups and stews with a wide array of vegetables, lentils, and beans.
7. Breakfast Boosters: Add different berries, sliced banana, a sprinkle of nuts/seeds, or even a dash of cinnamon to their porridge or cereal. Explore different grains like oats and quinoa for breakfast bowls.
8. Explore New Grains: Swap white pasta for wholemeal, try brown rice instead of white, or introduce exciting grains like quinoa, bulgur wheat, or freekeh.
9. Get Them Involved: Take your child to the supermarket or local market and let them choose a new fruit or vegetable to try. Involve them in washing and preparing simple ingredients.

At The Tuck Company, we believe that nurturing healthy eating habits should be an enjoyable journey, not a chore. By focusing on Plant Points, you're not just feeding your child’s body; you're building a strong, resilient foundation for their overall health and well-being. 

Our new oat bars are packed with goodness, offering between 8-9 diverse plant points per bar, depending on the delicious flavour. It's an easy, tasty way to add variety to their day! Discover our full range of UPF-Free oat bars here.