The Importance of Eating a Varied Diet 

Eating the same thing day in and day out carries some pretty serious consequences. Not only is it boring for your tastebuds, but your body may be missing out on some key nutrients as well. Fruits, vegetables, grains, protein, and dairy are the five major food groups that should appear in our diets unless there is a legitimate food allergy or sensitivity. Today, let’s explore how each of the five main food groups promotes overall health and wellness.

Fruits

Fruit can be a sweet (or savory) addition to any breakfast, lunch, or dinner entree. This food group contains a variety of vitamins and minerals that the body needs to function normally.

Some fruits are rich in vitamin C which is an important vitamin that our bodies do not make. A vitamin C deficiency, while rare, could result in scurvy which causes swollen, bleeding gums, and anemia.

But vitamin C is only one of the many nutrients that are important to the human body; eating a variety of fruits gives the body a variety of nutrients. If you’re looking to diversify your palate, try these different colored fruits.

• Red: apple, tomato, strawberries, raspberries and cherries
• Orange: tangerine, mango, apricot and peach
• Yellow: banana, lemon, pineapple and star fruit
• Green: kiwi, avocado, cantelope, and lime
• Blue: blueberries, fig, and açaí
• Purple: grapes, elderberries, and plum

Vegetables:

This is the ten-letter word we can’t seem to get enough of. Vegetables not only contain fiber, which helps us to stay full for a longer period of time, but are also a great source of vitamins and minerals.

One mineral found in some vegetables is iron, which is important for energy production.  Since the body cannot make iron, without an adequate intake, fatigue and weakness may set in. Iron is mostly found in leafy, dark green vegetables like kale, spinach, collards, beet greens, and even broccoli.

But if you’re looking to get a variety of other vitamins and minerals, try:

• Red and orange veggies, which are a source of vitamin A, support healthy eyesight and prevent night blindness. Try red and yellow bell peppers, carrots and squash for an extra boost of vitamin A.
• White veggies are a source of the essential mineral, potassium. The body needs this mineral for blood-nerve transmission, muscle contraction and heart health. White veggies that contain potassium include potatoes, rhubarb, cauliflower, and artichokes.

Grains:

Rice, bulgar, millet, wheat, corn, rye, and spelt are all examples of grains. This food group is a carbohydrate-rich staple that provides the body with a source of energy. Moreover, grains are rich in B-vitamins, which do a number of things for the body. They function to convert carbohydrates into energy, keep our blood and nervous systems healthy and are responsible for overall cell growth and function. Eating whole grains for breakfast, lunch, and dinner is a part of a healthy diet. This, of course, may not be the case if an individual has a gluten/celiac sensitivity.

Protein:

Protein comes from both animal and plant sources. It is important for muscle growth and maintenance. Animal sources of protein include fish, red meat, poultry, and pork. Plant sources of protein include beans, legumes, nuts, and seeds. Therefore, persons who desire to adhere to a flexitarian, vegetarian, or even vegan diet can consume adequate amounts of protein from a variety of sources. 

Dairy:

Dairy is a source of protein, fat, vitamins, and minerals. Contrary to popular belief, fat is not all bad. We all need a certain amount of fat in the body as a source of energy, to make hormones, and absorb specific vitamins. Dairy products can be a good source of calcium and phosphorus, which work together to promote bone health. Besides strengthening the bones, calcium also aids in the clotting of blood, which is important for immune system health. If for some reason you are unable to consume dairy products, try plant-based dairy alternative beverages or yogurts that are fortified with calcium to ensure you’re consuming enough calcium daily. 

The Bottom Line:

Remember, a varied diet is needed to maintain overall health and wellness. Unless you have a legitimate food allergy or sensitivity, try to include an array of fruits, vegetables, grains, protein, and dairy products in your diet. This variety will keep your tastebuds happy and expose your body to different nutrients that promote good health