The fall gloom is setting in and often affects our energy levels. Let's face it: maintaining optimal energy at this time of year isn't always easy. Racing season is winding down, making way for recovery.
A healthy diet can help us stay on track during the fall and winter. But what does “eating well” really mean? This idea varies from person to person, but the general idea is to eat a variety of foods to support health and well-being. A healthy, varied diet combined with an active lifestyle is a winning formula.
In brief
- No single food provides all the nutrients the body needs.
- Eating a variety of foods within each group provides access to a greater diversity of vitamins, minerals, and fiber.
- A diet rich in fiber and a variety of plant foods also nourishes a diverse gut microbiome.
- 5 tips: a new vegetable each month, a variety of whole grains, plant-based proteins, nutritious snacks, and recipes from around the world.
Why is variety so important?
A varied diet helps us get a diverse range of nutrients. Each food group provides a different combination of nutrients, and each food within a group has its own characteristics. For example, oranges are rich in vitamin C, but contain less of certain polyphenols than cranberries or grapes. No single food can meet all our needs on its own: that's why variety matters!
5 tips for diversifying your diet
- Let's try a new vegetable or fruit each month: rapini, squash, haskap berries… especially dark green, purple, or orange ones.
- Let's diversify our grains: let's not limit ourselves to basmati rice. Let's try barley, millet, brown rice, bulgur, oats, quinoa, and wild rice.
- Let's include plant-based proteins: tofu, Zenit plant-based proteins, textured vegetable protein (TVP), dried beans, and lentils are excellent options.
- Let’s add nutritious snacks: they’re a great way to eat more fruits, vegetables, plant-based proteins (hummus, Zenit energy squares), nuts and hemp seeds. Zenit snacks contain dozens of super ingredients: a must to have on hand at the office, in the car or in your hiking bag.
- Let’s take our taste buds around the world: let’s try two new recipes each month inspired by cuisines from around the world, such as a Greek salad, an Asian vegetable stir-fry, or a chicken and chickpea curry.
By varying our diet, we make sure we get a full range of nutrients to support our energy and physical and mental well-being. So let’s make our plates colourful and nutritious! 🌈🍽️
For uniquely delicious, healthy snacks, discover all our snacks.
Frequently asked questions
Why should you vary your diet?
Because no single food contains all the nutrients the body needs. Eating a variety of foods from each group helps provide a full range of vitamins, minerals, fibre and antioxidants.
How can you easily eat a more varied diet?
Try a new vegetable or fruit each month, rotate your whole grains, add plant-based protein, and try two new recipes each month.
Do frozen vegetables count?
Yes! Frozen fruits and vegetables are just as nutritious as fresh ones and are a convenient way to vary your diet all year round.
Danielle Dubois, Dt.P., dietitian
Member of the Ordre des diététistes-nutritionnistes du Québec
Founder of Zenit Nutrition
References
- Health Canada. Canada’s Food Guide, 2019. guide-alimentaire.canada.ca
- Aune D, Giovannucci E, Boffetta P, et al. Fruit and vegetable intake and the risk of cardiovascular disease, total cancer and all-cause mortality: a systematic review and dose-response meta-analysis of prospective studies. Int J Epidemiol. 2017;46(3):1029-1056.