Variety is the Key to a Good Diet

Source: Tufts University
October 11, 2002 (Reviewed: October 19, 2004)

What did you have for lunch today? How about the day before? If you always know what 'lunch' is going to be, you may be in a diet rut. That could be a problem, because people who tend to eat the same foods day after day may be missing out on some much needed nutrients. This concern was discussed in a recent article in the Journal of the American Dietetic Association.

Tracking eating habits

To study the impact of meal variety on older adults, Tufts University researchers recruited 98 residents of a Boston-area nursing home. They assessed the residents' usual diets using 3-day diet records. Physical exams included the measurement of body fat and blood cholesterol levels. A check of each resident's medical record documented other factors, like chronic illness, mental impairment, or certain medications, that can affect nutrition status.

The researchers assigned each resident's food record a 'diet variety' score based on the number of different foods consumed over the 3-day period. They also calculated a 'fruit and vegetable variety score' that reflected intake of different kinds of produce. These scores indicated if the residents tended to eat the same foods day after day, or if they were receptive to trying new things.

Menu variety made a difference

The researchers found that those who had higher diet variety scores tended to eat more food overall, and so they consumed more of several key nutrients, including iron and vitamin E. And residents who ate the greatest variety of fruits and vegetables tended to consume less fat when compared with those who ate a less varied diet.

Most of the people included in this study had multiple health problems. Half suffered from arthritis, a third had high blood pressure, and more than half of them had some degree of mental impairment. Nevertheless, more than 75% of them managed to consume adequate amounts of many essential nutrients.

One reason that so many of these residents were able to eat well appears to be their ready access to help. As nursing home residents, their meals were prepared for them. Assistance was provided to those who needed help opening containers, cutting food, or feeding themselves. All of these factors made it easier for them to eat a healthy variety of foods.

Diversify your diet

While this study's nursing home setting does not describe most seniors' living arrangements, it does highlight the importance of identifying and finding ways around barriers that might stand between you and an adequate diet. If it is just a matter of breaking old eating habits, consider making some small changes that will add variety to meals - whole wheat bread if you always eat white; lettuce and tomato on a sandwich if you always eat it plain; vegetable soup instead of the usual chicken noodle.

If something more complex is causing you to limit your diet - like poorly fitting dentures, problems with shopping or cooking, or taste changes caused by medications - bring up the issue with your healthcare providers, and get them involved in helping find a solution.

Source

• Higher dietary variety is associated with better nutritional status in frail elderly people. M. Bernstein, K. Tucker, N. Ryan,  et al., J Amer Dietetic Assoc, 2002, vol. 102, pp. 1096--1104

Related Links
Make Your Meals a Variety Show
Varied Diets Add More Than Spice
Smokers' Diets Short on Variety
Functional Foods: Who's Eating What, and Why
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