Milly Gaines
Eating a variety of foods is an important part of maintaining a healthy diet. Eating a wider variety of foods ensures that we meet our nutritional needs, and has been linked to a reduced risk of malnutrition, heart disease, abdominal obesity, and metabolic syndrome. It can also be a great way to keep your diet exciting and interesting, exposing you to new tastes, textures, and cultures. So, how can you add more variety to your diet? You can start by making simple swaps or substitutes to meals you already eat regularly. For example, you could try adding frozen edamame to a casserole instead of frozen peas, or marinated tofu instead of chicken breast in tacos. You could also try adding new herbs and spices to your meals, or even just changing up the types of grains, bread, or pasta you eat.
| Characteristics | Values |
|---|---|
| Choose a variety of foods | Fruits, vegetables, grains, legumes, nuts, seeds, dairy, lean protein, herbs, and spices |
| Include different colors and textures | Purple cauliflower, white asparagus, sweet potatoes, rainbow carrots, colorful fruits |
| Plan meals and snacks | Use recipes to determine the amount to purchase and minimize food waste |
| Try new recipes and ingredients | Use online resources to find new and exciting ways to introduce variety |
| Eat seasonal foods | Use regional charts to find out what's in season and explore local produce |
| Substitute and swap ingredients | Add frozen edamame to casseroles, marinated tofu instead of chicken, or coconut milk instead of coffee creamer |
| Mix plant and animal protein | Add lentils to meat sauce, black beans to tacos, or beans to an omelet |
| Include whole grains | Choose wholegrain bread, whole-wheat pasta, quinoa, couscous, barley, and polenta |
| Listen to your body | Your body knows how much food it needs, so listen to hunger and fullness signals |
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What You'll Learn
Choose colourful fruits and vegetables
Colourful fruits and vegetables are an essential part of a healthy diet. They are rich in vitamins, minerals, antioxidants, and phytochemicals, which are natural bioactive compounds that promote good health. Each colour in fruits and vegetables indicates an abundance of specific nutrients. For example, red fruits and vegetables like tomatoes, strawberries, and red beans are packed with vitamin C, vitamin A, potassium, and antioxidants. Yellow and orange fruits and vegetables, such as carrots, peaches, squash, and pineapple, are also rich in vitamin C, vitamin A, and potassium, and they can boost the immune system and enhance vision.
To add more colourful fruits and vegetables to your diet, try the following:
- Start your day with a nutritious breakfast. Instead of plain bagels, eggs, or yogurt, opt for a green smoothie, oatmeal topped with red berries, or a tofu scramble filled with colourful veggies like red peppers, mushrooms, and carrots.
- Enjoy large, colourful salads topped with beans and a variety of vegetables. Aim to have at least one salad per day, either for lunch or dinner.
- Include veggie sandwiches, wraps, soups, stews, and chilis in your lunch options to ensure you get a balanced selection of colourful foods.
- Make vegetables the star of your main dish. For example, grill some chicken or another entrée and throw on some sliced zucchini, yellow squash, or bell peppers for a colourful and nutritious barbecue feast.
- Keep snack-sized fruit and vegetable portions easily accessible in your fridge. Wash and cut raw veggies ahead of time so they're ready to grab when you're hungry.
- When shopping for produce, choose something new. Explore the different colours and varieties available and don't be afraid to experiment with new recipes that include more vegetables.
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Try new recipes with different ingredients
Trying new recipes with different ingredients is a great way to add variety to your diet. You can start by making small changes to your regular meals. For example, try adding frozen edamame to a casserole instead of frozen peas, or adding marinated tofu to your tacos instead of chicken. You could also try substituting dairy products with dairy-free alternatives, such as coconut milk, cashew milk, or almond-based cream cheese.
Another way to add variety is to experiment with different types of grains. Try incorporating quinoa, couscous, rice, barley, polenta, millet, or buckwheat into your meals. You can also mix and match plant and animal proteins. For instance, make a homemade meat sauce with lentils and ground beef, or add black beans to turkey tacos.
To further expand your culinary horizons, explore recipes from different cultures. Try cooking dishes from around the world, such as Thai curries, Indian dal, or Italian pasta dishes. Each cuisine offers a unique blend of spices and ingredients that can add a burst of flavour to your meals.
Additionally, don't be afraid to get creative with herbs and spices. They can transform even the simplest of dishes. Keep a variety of dried herbs and spices in your pantry, or grow your own fresh herbs. You can also experiment with different types of peppers, chillies, and garlic to add a kick to your meals.
Lastly, try incorporating new ingredients into your breakfast routine. For example, add beans to your morning omelette, or sprinkle some nuts and seeds on your oatmeal or cereal. By trying new recipes and incorporating different ingredients, you'll not only add variety to your diet but also discover new flavours and expand your culinary repertoire.
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Use herbs and spices
Herbs and spices are a great way to add flavour and colour to your food without adding salt, fat or sugar. They can be used in breading, batters, gravies, sauces and stir-fried foods with few calories and little or no fat.
Herbs are the leaves of low-growing shrubs and include parsley, chives, thyme, basil, oregano, rosemary and many more. Spices, on the other hand, are more pungent and usually come from the seeds, bark, roots, buds, berries or fruit of plants. Common spices include cinnamon, ginger, onion, garlic, cloves, black pepper and paprika.
When cooking with herbs and spices, it's important to note that dried herbs and whole spices release their flavours more slowly, making them ideal for dishes with longer cooking times, such as stews. Fresh herbs are best added towards the end of cooking to prevent them from losing their flavour and aroma. For uncooked foods, such as salads, it's recommended to add spices several hours before serving to allow the flavours to develop and "marry".
There are many ways to incorporate herbs and spices into your diet. You can try using chilli powder or cayenne pepper if you like spicy food, or sprinkle ground cinnamon on homemade sweet potato fries. Making your own salad dressings with olive oil, apple cider vinegar, and fresh herbs like rosemary, thyme and oregano is another great option. Nutritional yeast is also a tasty, cheesy addition to pasta dishes and salads, providing protein and B vitamins.
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Eat a variety of grains
Eating a variety of grains is a great way to improve your health and add variety to your diet. Grains are an important source of nutrients, including complex carbohydrates, dietary fibre, several B vitamins, and minerals such as iron, magnesium, and selenium. The amount of grains you need to consume depends on your age, sex, height, weight, and physical activity level, but most people should aim to eat at least some whole grains.
Whole grains are less processed and have more nutritional value than refined grains. They are associated with a reduced risk of mortality and several diseases, including a 23% lower risk of cardiovascular disease mortality and a 20% lower risk of cancer mortality. Examples of whole grains include brown rice, barley, oats, corn, rye, and quinoa. You can also find whole grain options for bread, pasta, and tortillas.
To add more whole grains to your diet, try substituting brown rice for white rice, or quinoa for couscous. You can also experiment with less common grains such as farro, freekeh, or buckwheat. When choosing grain products, look for the words "whole grain" in the ingredient list and choose options that are high in fibre and low in added sugars, sodium, and saturated fat.
In addition to eating a variety of whole grains, you can also mix whole grains with refined grains. Gradually increase the proportion of whole grains in your diet to give your taste buds time to adjust. Remember that variety is key, so don't be afraid to experiment with different types of grains and grain-based products to find what you like and what works best for your body.
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Include legumes
Eating a wide variety of nutritious foods is important for your health. One way to add variety to your diet is to include legumes. Legumes are a family of plants that have the ability to fix nitrogen and produce pods with edible seeds. Beans, lentils, chickpeas, dry peas, and peanuts are all examples of legumes. They are nutrient-dense, providing protein, dietary fibre, complex carbohydrates, vitamins, and minerals. They are also a good source of antioxidants, which can help prevent or delay cellular damage and reduce the risk of chronic diseases such as cardiovascular disease, stroke, and cancer.
Legumes are inexpensive, easy to find in stores, and versatile. They can be added to a variety of dishes, including soups, salads, stews, and curries. For example, you can add canned beans directly to soups for extra protein, or toss a bunch of legumes into a green salad to add protein and fibre, as well as enhance the colour, texture, and taste. Legumes can also be used as a substitute for meat in many dishes, helping to reduce your meat intake and tap into some heart-healthy benefits, such as lower blood pressure.
If you are not used to eating legumes, start with small amounts to let your body get used to them. Legumes contain antinutrients, such as lectins and phytates, which can interfere with the absorption of certain nutrients. However, you can reduce the impact of antinutrients by limiting how much of any one food you eat at a time and by eating a variety of healthy foods every day. For example, if you are eating beans, you can get rid of most antinutrients by soaking and rinsing dried beans before cooking them.
Including legumes in your diet can be a great way to add variety, increase your nutrient intake, and improve your health. They are a nutritious, delicious, and affordable addition to any meal.
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Frequently asked questions
Adding variety to your diet is a great way to ensure you get all the nutrients you need. It can also expose you to new tastes and textures, and help you discover new foods and recipes.
Start with simple swaps in meals or snacks you already eat regularly. For example, try adding frozen edamame instead of frozen peas to a casserole, or substitute marinated tofu for chicken breast on taco night.
The United States Department of Agriculture recommends filling half your plate with fruits and vegetables, then adding whole grains and protein. Aim to eat at least one food of every colour of the rainbow each day.
Try adding new herbs and spices to your meals, or using leftovers in new and creative ways. You can also add nuts and seeds to your meals for an extra nutritional boost.
While adding variety to your diet is important, it's also crucial to maintain a healthy balance. Avoid adding variety by eating lots of unhealthy foods, like candy. Instead, try new fruits and vegetables, or experiment with different grains like quinoa, couscous, or barley.
