We know that variety is the spice of life and that the healthiest diet is one that includes a variety of nutrients, lean protein, healthy fats, and complex carbohydrates. But many of us are also creatures of habit that tend to prepare the same meals on a regular basis. Relying on the same foods each day may make it easier to prepare healthy meals and manage your caloric intake, but it may be leaving you at a nutritional deficit.
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If you’re eating a healthy diet, how important is variety?
According to the Journal of Nutrition, variety is central to ensuring your diet includes the right amounts of nutrients and fiber. While there are many different types of fruits and vegetables, each has a unique nutritional makeup, yet none can provide your body with every nutrient it needs for better health. For example, produce that is rich in Vitamin C may be lacking in other crucial vitamins. Relying upon any one type of produce to leave you feeling healthier may be starving your body of other nutrients it needs.
Including variety in your diet also ensures that your healthy lifestyle won’t get boring. How many times can you eat a bowl of plain oatmeal for breakfast without falling victim to a sugary breakfast treat? If you’re like most people, boredom with a healthy meal may set you up for an unhealthy slip. Mixing up the healthy snacks you take to work and the toppings you add to a salad can make your healthy meals feel more satisfying and you might find yourself looking forward to a healthy dish.
If your goal is weight loss, variety may not be helpful. A 2005 study published in “Obesity Research” found that people that ate a limited array of foods consumed fewer calories than those with a more varied diet.
How to incorporate more variety in your diet.
Think color. You don’t have to memorize the nutrients of each fruit and vegetable pairing to benefit from adding more variety to your diet. Simply try to choose a variety of colors when you shop the produce aisle or farmers’ market and aim for a rainbow effect with dark, leafy greens, bright yellows and oranges, and a smattering of red to fill out a salad or side serving of fruit.
Manage portions. Even when you’re consuming healthy foods, too many calories can still lead to weight gain. A study published in Obesity Research indicated that having too many options, even if healthy, can contribute to weight gain. Don’t let the need for adding variety turn into an excuse to overeat. Instead of treating variety like a holiday buffet and overeating, swap one healthy food for another at least several times each week to maintain a healthy caloric intake while adding varied nutrients to your plate.
Do you eat a variety of foods or tend to stick to a few healthy favorites? What advice would you offer to those that tend to limit their healthy food options?
