Nutrition

Why You NEED to Diversify Your Diet

February 25, 2021

Ever get into a recipe or cooking rut and you end up eating the same thing OVER AND OVER again? Although that likely isn’t going to cause any harm in the short-term, we still want to make sure we are getting a wide variety of fruits, veggies, grains, fats, and protein in our diet.  Why […]

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Ever get into a recipe or cooking rut and you end up eating the same thing OVER AND OVER again?

Although that likely isn’t going to cause any harm in the short-term, we still want to make sure we are getting a wide variety of fruits, veggies, grains, fats, and protein in our diet. 

Why diversify your diet?

1. For starters they all contain different nutrients which serve different functions in our bodies. 

2. Some of the nutrients in different foods may be the same BUT some forms are more bioavailable than others

3. Our gut loves all the different forms of fiber and nutrients to feed off of

4. It keeps healthy cooking and eating more fun and exciting

5. Some people find that they are not able to tolerate some foods that they eat consistently (which can also be a sign of gut imbalances)

DIVERSIFY YOUR VEGGIES ?⁠
 


Even if we are eating “healthy” and eating our spinach smoothies or carrots and hummus, doesn’t mean there isn’t room for improvement.

Having the same things all the time may mean you are lacking in certain nutrients. Here are some key veggies to consider swapping each week:

GREENS:
-spinach
-kale
-collards
-chard
-arugula

CRUCIFEROUS VEG:
-broccoli
-caulifower
-brusseil sprotus
-cabbage

ROOT VEG:
-white potatoes
-sweet potatoes
-parsnips
-beets
-carrots

VINE VEG:
-tomatoes
-cucumber
-zucchini
-squashes

Obviously there are others i.e. mushrooms, peppers, eggplant, corn and so on but this is a great place to start. 

MIX UP YOUR PROTEIN & FATS⁠


Now that we’ve talked about veggies, let’s not forget two major categories: protein and fats. ⁠

Remember that not all protein is the same and some have different nutrients and benefits and bioavailability. ⁠

ANIMAL PROTEIN:⁠
-pork⁠
-beef⁠
-chicken⁠
-eggs (duck, chicken, quail)⁠
-turkey⁠
-tuna⁠
-salmon⁠
-shrimp⁠
-halibut⁠
-and the list goes ON⁠


SOY:
-tempeh
-tofu
⁠-edamame⁠

LEGUMES & BEANS:⁠
-peas⁠
-black beans⁠
-chickpeas⁠
-lentils⁠
-kidney beans⁠
-mung beans⁠
-and so on⁠

OTHER:⁠
-nuts and seeds⁠
-nut and seed butter⁠
-protein powder⁠
-grains⁠

FATS:⁠
-animal protein⁠
-dairy⁠
-avocados/oil⁠
-olives/olive oil⁠
-coconut products⁠
-nuts and seeds⁠


DON’T FEAR FRUIT ?



Now that we covered some key things like veggies, protein and fat, I want to talk about the importance of fruit.

Many people fear fruit because of their natural sugar content but fruits contain so many beneficial nutrients and such as powerful antioxidants and fiber.

GUT SUPPORTIVE
-pineapple
-papaya
-apples

BERRIES
-blueberries
-raspberries
-strawberries
-blackberries

HYDRATING
-watermelon
-honeydew melon
-canteloupe
-celery
-cucumber

CITRUS
-lemon
-lime
-oranges
-tangerines

MISC
-bananas
-pears
-peaches
-cherries
-grapes


Let’s talk diversified GRAINS!


Again, I feel like it’s so easy to stick to the same old rice and veggies but consider changing it up! Grains are a great part of a healthy diet and can provide added fiber and nutrients

Some options to consider in your grain bowls or baking are:
-Millet
-Brown rice
-Wild Rice
-quinoa
-Farro
-Oats
-Couscous
-Kamut
-Teff
-and more!

*not all grains are gluten-free*

DIVERSIFY YOUR DIET⁠ – MISC EDITION



Last but not least are other things you may not have considered adding to your diet such as:

-collagen and/or bone broth
-sauerkraut
-kimchi
-kefir
-quality yogurts
-sprouts
-different spices and herbs
-and other fermented foods


Which one haven’t you tried before?

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Registered Holistic Nutritionist, Owner of Random Wellness Co. by Simply Nic and 1:1 Digital health coach with a passion for all things intuitive nutrition and wellness!

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