Mix It Up - How to Add More Variety to Your Meals

How many different foods do you think you eat in a week? Think of aaaall the things you pop into that mouth of yours – all the different fruits, veggies, nuts, seeds, herbs, spices, snacks, condiments, grains, dairy products, legumes, etc.

Exploring different ways we can add more variety and diversity to our meals is something I often talk with my clients about. This has loads of different health benefits – essentially, more variety means a broader spectrum of nutrients and also means more diversity for our ‘good’ gut bacteria to feed on. This is particularly in reference to plant based foods (think fruits, veggies, nuts, seeds, legumes, wholegrains, herbs and spices). Because every plant is different, each plant food provides a different make up of nutrients (e.g. minerals, micronutrients, polyphenols and prebiotics) for your gut microbiome to feed on. And then think of aaaall the lovely flow on health benefits of a healthy happy microbiome – from immune system regulation to mental health and mood benefits.

Exploring different ways we can add more variety and diversity to our diet is also something that can be super fun. By focusing on adding different foods, we help to create what’s known as an ‘abundance’ mentality (instead of a ‘scarcity’ mentality, which focuses on restricting and avoiding foods – as is so often the case in dieting). It goes without saying that an abundance mentality is loads more enjoyable and sustainable…and is really the only way to be! (For more about a scarcity and abundance mentalities around food, have a read of this great post by Alissa Rumsey). 

So, my lovelies, there are five fun and easy ways you can explore, experiment with and embrace more variety in your meals.

1. Eat the rainbow

Fun fact – the different colours found in fruit and veg represent different nutrients. Orange fruits and veggies like pumpkin and papaya, for example, contain beta-carotene which is a pre-cursor to vitamin A and is excellent for mucous membrane health, immunity and eye sight. Where as purple and blue fruit and veg like blueberries and eggplant contain anthocyanins which are excellent for heart health. Red foods like tomato are rich in lycopene, green foods such baby spinach are rich in chlorophyll…and the list goes on! Essentially, the more colours in fruits and veggies you have, the more nutrient diversity you’re getting!

2. Aim to try 2 or 3 new foods each week

This could be a fruit, vegetable, herb, spice, nut, seed, legume, etc. Never tried kimchi? Always opt for lentils but have never cooked with cannellini beans? Curious about all those herbs and spices in the herb and spice aisle, but only ever stick to a handful of favourites? Peanut butter is your go to toast topping but want to give hummus a try? Go for it, now’s your chance!

3. Go to your local farmers market

This will definitely help you out with the first two tips. Local farmers markets are an excellent way to find new foods, especially fruits, veggies and other fresh produce (that are also local and seasonal). Have a chat to the stall holders – and ask for their recommendations or any other questions you have. They’re a wealth of knowledge and after often the ones who’ve grown the produce themselves!

4. Try cooking a new meal every month

Maybe you’ve always wanted to try making okonomiyaki or ratatouille. Or maybe you’ve been curious about using slow cooker or cast iron pan. Perhaps you want to make more roasted dinners or try using a steamer basket. Or maybe you want to want to try out more Mexican, Korean or Greek dishes. This is your sign that now is the time to try! Get a classic cookbook or explore online…there’s an abundance of recipes out there.

5. Take an explorative, open minded and curious approach

Remember this is all an experiment. You don’t HAVE to eat anything you don’t want to eat. This is something I also often talk to my clients about – take a childlike approach of curiosity and open mindedness. If you try something and don’t like it, you don’t have to eat it! But at least you’ve given it a go. And I bet, without a doubt, you will definitely discover some new things you absolutely love 