Why eat variety of foods

Diet diversity is well recognized as a key element of high quality diets, as it helps to ensure nutritional adequacy. When your child eats a variety of foods, it increases the likelihood of him or her getting the many types of nutrients which are important for growth and development. Each of the 4 main groups offers a wide range of food choices, and different foods within the same group can have different combinations of nutrients and other beneficial substances.

Your child can achieve a healthful, nutritious eating pattern with by combining a variety of foods from within and across the food groups. For example, some vegetables are good sources of vitamin C or vitamin A, while others may be high in folate. Choosing a variety of foods within each group also helps to make your meals more interesting from day to day.

Breast milk is best for your baby Breast milk is best for babies. Signs of a Picky Eater Are you providing a variety of foods in your child's diet? Interestingly, the research shows these relationships are often stronger in men. This may be partly due to genetics, and partly because men are more likely to have a poorer diet quality compared to women.

At meals, cover half your plate with vegetables and salad, one-quarter with lean meat or vegetarian protein, and one-quarter wholegrains or starchy vegetables. Try red lentil spaghetti bolognaise with spiralised zucchini. Freeze mango flesh and blend with skim milk or try a frozen banana and berries blended with soy milk.

While some people feel best when limiting their intake of one of these macros such as carbs and fats , at least for a period of time, we all still need at least some of all three.

The majority of people will benefit from obtaining a mix of macros by eating balanced meals that include different food groups—such as meats, dairy, vegetables, grains, fruits, nuts and beans. Meals that include a combination of all macros tend to be most satisfying and keep you fuller for longer, which means you may be less likely to overeat at your next meal.

Including a variety of fruits and vegetables in your diet is one of the best ways to obtain the antioxidants, vitamins and minerals you need. Even different types of foods from within the same food group—such as leafy greens, berries or meats—provide a somewhat different mix of nutrients. In order to make healthy eating something you can actually sustain, focus on trying new things often, such as different seasonal fruits, vegetables and grains.

Pay attention to how your cravings shift as the seasons change and honor your instincts by switching up your meals and snacks. Smoothies might hit the spot during the summer but be unappetizing once winter rolls around. This is associated with benefits, including protection against obesity, reduced allergies and enhanced immunity. Some anthropologists believe that our ancestors ate a much greater diversity of foods available in their environments throughout the year than we do today and that they benefited as a result.

Eating a variety of fats and proteins is also important for obtaining a mix of fatty acids and amino acids , which is important for functions like cholesterol balance, cognitive health, mood stabilization, connective tissue healing and much more. Meal planning has been shown to be associated with a healthier diet overall and less obesity.

Experimenting with different types of foods in the kitchen is also a great way to get your kids involved and encourage them to develop an open mind about trying new healthy foods and flavors. Rather, you can make simple swaps to keep things interesting, such as trying a different type of leafy green in your salad or a new type of fish. Having go-to meals that you make again and again may actually help you stick to a healthy diet and potentially even be beneficial for maintaining your weight, since studies show that food variety might encourage certain people to consume more calories.

Plus, repeating meals and snacks makes meal prep and cooking easier, giving you one less thing to worry about.