Variety is the spice of life, especially when it comes to healthful meals.

Introduction

Does the recommendation to eat a variety of foods sound familiar? It should, because consuming a varied diet is a basic principle of good nutrition. But unfortunately, it's a concept that is talked about more often than implemented.

Why variety?

Eating a variety of foods is important because different foods are good sources of different nutrients. Milk, for example, is a good source of calcium but not vitamin C. A grapefruit, on the other hand, provides vitamin C but not much calcium. By eating a varied diet you increase your chances of getting all the nutrients you need.

Choosing different foods also makes meals more interesting. When was the last time you tasted fresh mango or pineapple, ate black bean soup, rolled your sandwich fillings into a flour tortilla or whole wheat pita bread, or sprinkled a little feta cheese on your salad? Modern grocery stores offer a diverse array of foods that can quickly move you out of a food rut -- provided you're willing to add some new choices to your cart.

How much is enough?

To ensure that your diet includes a reasonable representation from each food group, you can follow a guide such as the USDA Food Guide Pyramid http://www.nal.usda.gov:8001/py/pmap.htm . Look back over the past day or two, and try to fit the servings of food you ate into the different sections of the Pyramid. If you consistently omit a food group, such as dairy products, you are falling short of a varied diet.

Within individual food groups, there is no formal definition of "varied." Common sense, however, would tell you that if your vegetable choices usually consist of peas, green beans, white potatoes, and lettuce, "varied" is not an apt description. Experiment with one of the many brightly colored squashes or fresh steamed asparagus to add variety and spice up your vegetable consumption.

In good taste

If, as the adage says, "variety is the spice of life," here are some ways to add seasoning to your meals.

• Make a rainbow of your meals. Choose a number of brightly colored foods to fill your plate.
• Pick a new item to try each time you shop for groceries. To keep your new find from languishing in your kitchen, date it and use it within a day or two of purchase.
• Swap with a friend. Arrange in advance to buy one surprise grocery item for a friend and have your friend pick one for you.
• Shop at an ethnic market, a whole foods store or a farmers' market
• Surprise yourself. Pick a recipe that you ordinarily wouldn't choose from an appealing new cookbook
• Shop your way through the produce aisle, buying a new fruit or vegetable each time. Then scan a recipe Website or a good cookbook to find out how to prepare fruits and vegetables you've never tried.

Source

The ADA's Complete Food and Nutrition Guide. RL. Duyff, Minneapolis: Chronimed Publishing, 1998

Links

• A healthy diet contains plenty of produce
• Tufts University's Nutrition Navigator