Posted by kathryn in Uncategorized

This week I’ve been talking about eating a variety of foods. I’ve blogged about why it’s important, and I’m also in the process of listing the variety of foods I’m eating this week. Plus I’ve asked you to keep a track of how many different foods you’re eating.

With fruit and vegetables we are told to aim for 2 + 5 serves a day. But there’s no magic figure for the number of different foods you should eat. No guarantee that if you eat 10, 20, 40 different foods every day, you’ll be healthy. Nutrition doesn’t work like that.

However, if you try to eat a greater variety of foods, you will be healthier for it.

Eating a wider range of foods may seem like a lot of work. But it doesn’t have to be that way. In fact there are a number of easy, low fuss strategies you can use to increase your food variety. Things you can do today and this week.

1. Choose a different bread

Bread is a staple food in many people’s diet. Most of what we eat is made from wheat. But even in the supermarket there are a wide, wide range of breads available.

You can therefore increase the variety of foods you’re eat, simply by choosing a different bread each week.

If you regularly choose a plain wholemeal, then next week pick up either a rye or multigrain. You could buy some corn tortillas and take wraps to work for lunch. Alternatively try one of the growing number of breads containing seeds.

Choosing different breads increases the variety of grains and seeds you’re eating.

2. Switch to muesli

If you’re used to corn flakes or weet-bix for breakfast, make the change to muesli. This one dietary tweak will add at least three foods to your daily diet. Switch to muesli and your breakfast will change from a one-food meal, to a mixture of grains, nuts, seeds, fibre and dried fruit.

3. Eat seasonal fruit and vegies

While it can be tempting to buy the same fruit and vegies every week, it’s much healthier and cheaper if you shop seasonally. Firstly you’ll be geting produce at it’s peak. Moreover, this way of shopping naturally varies your diet over the course of a year.

This week my fruit bowl contains bananas, pears, mandarins and grapes. Which isn’t a great deal of variety. However six weeks ago I was eating figs, plums and passionfruit. In another six weeks I’ll be eating ruby red grapefruits, navel oranges and fresh dates.

As the seasons change, my diet changes. Which means over the months I’m varying my food sources.

4. Snack on dried fruit & nut mixes

One of the food groups I regularly ask clients to eat is nuts and seeds. They are so full of goodness and make an ideal snack.

If you’re not eating nuts and seeds, by adding them into your diet you’re immediately upping your intake of antioxidants, fibre, good fats and zinc.

But they are also a really easy food to vary around. If you select almonds one week, then the next time you go to the supermarket purchase cashews and pepitas. Or even better, make up your own fruit and nut mix. Choose three types of nuts, a couple of seeds and add in some dried fruit. This makes a perfect mid-afternoon snack to help you avoid energy slumps.

I also regularly make tahini bars. These contain at least eight different ingredients and make a perfect breakfast or snack.

5. Get experimental once a month

Set aside one meal a month as your experimental meal. Use this time to try a new ingredient, or a new recipe. Have a go at cooking quinoa, try out some seaweed, mix up your mushrooms’ test agave nectar as a sweetener’ or "use rhubarb in a savoury dish.

Get out of your routine and try something new.

How many different foods do you eat?

This week on Limes & Lycopene I’m discussing the importance of eating a variety of foods. I’ll be regularly reporting in on the variety of foods I’m eating each day

But I’d also like to know how many different foods you’re eating. Leave your thoughts and progress in the comments below.

16 May, 2008