Why variety isn’t just the spice of life….
One of the easiest pitfalls we can fall into when we start eating to lose weight, is to eat the same foods on repeat. An interview last year with Victoria Beckham reported that she eats pretty much the same meal every day. I often see this in food diaries of new clients and it’s really common amongst body builders too.
So if you find a healthy meal or even two or three that you like, what is the problem with rotating between them? It keeps things simple and easy, right? Well, aside from the risk of boredom, and potentially higher chances of developing a food intolerance or sensitivity, there are some very pragmatic aspects to consider - espcecially in your gut!
1.Nutrient Diversity
It stands to reason that limiting your variety of foods, especially plant foods - will restrict the range of nutrients available for your body. Fruits and vegetables come in a vast array of colours, and these coloours are generally associated with specific antioxidants. For example, red foods including tomato, strawberries and raspeberries are rich in the antioxidants lycopene and anthocyanins. Green vegetables and fruit such as spinach, broccoli and kiwi are a great source of the antioxidants lutein and zeaxanthin. Aiming to eat a rainbow of plant foods doesn’t ust make your plate look Instagram-worthy, but is a healthy approach too.
2.Gut Microbiome
Our gut plays host to different families and species of bacteria and other microbes. We call this collection the gut microbiota (and the microbiome is the environment they live in). A more diverse microbiota is associated with better gut and overall health than one that isn’t. This diversity is also said to be beneficial to metabolism and weight management.
So how do we increase the diversity of our microbiota? You guessed it - by increasing the diversity of ou plant foods! How? There are around 100 different types of fibre and several more types of plant phytochemicals. Different bacteria have diffrent preferences of these to feed on.
3.Too Much of a Good Thing
Like many things in life, nutrition is nuanced, and you can overdo some of the good stuff! Take oily fish for example. As well as protein, these are a great source of long chain omega 3 fatty acids and important to take in through our diet (our body isn’t too efficient at making these from the short chain omega 3 fatty acids in nuts and seeds). However, there is a reason why 2-3 portions a week are recommended, and not more. Many of these can contain low levels mercury - especially the larger varieties like fresh tuna, swordfish and marlin. Eating too much can allow this to accumulate in the body, which can cause damage.
So what are some basic guidelines to follow to get the benefits of variety?
Aim for 20-30 different types of fruit and vegetables each week.
Vary your protein sources throughout the week.
Sounds like hard work? Check out my top tips to make it easier:
1.Stock Up Your Freezer
Some frozen vegetables may not be the most appetising if you are just going to steam or boil them - but vegetables like peas, sweetcorn, spinach and okra are perfect for adding to curries, and sauce based dishes. Frozen cauliflower and butternut squash are also handy if you plan to mash them.
As for frozen fruits - this can be a great way to keep things affordable when out of season, and they are perfect to add to smoothies.
2.Powders
Another option for smoothies, soups and sauces is to add in some powders. Beetroot, berry and carrot powders can be super convenient - but it also gives an easy opportunity to incorporate fruit that may be more difficult or very expensive to find in your area. For example, baobab and acai powder.
3.Meal Planning
If you are working to a variety target, then planning is key! With my clients we rotate different proteins each day - for flexitarians we usually vary between fish, seafood, poultry, red meat, eggs, fermented dairy, legumes and beans.
As for the fruit and vegetable variety, planning and keeping track is key!
And if you like the idea of a challenge, then join the You By Anthea Together Community for the February food variety challenge!