Autumn gloom sets in and often affects our energy levels. Let’s face it: maintaining optimal energy at this time of year isn’t always easy. Race season is drawing to a close, giving way to the recovery period.
A healthy diet can help us stay on track during the fall and winter. But what does “eating well” really mean? This concept varies from person to person, but the general idea is to eat a variety of foods to promote health and well-being. A healthy, varied diet combined with an active lifestyle is the winning formula.
In brief
- No single food provides all the nutrients the body needs.
- Varying foods within each group provides access to a greater diversity of vitamins, minerals and fibre.
- A diet rich in fibre and a variety of plant foods also nourishes a diverse gut microbiome.
- 5 tips: one new vegetable per month, a variety of whole grains, plant-based proteins, nutritious snacks and recipes from around the world.
Why is variety so important?
Dietary variety allows us to obtain a diversity of nutrients. Each food group provides a different combination of nutrients, and each food within the same group has its own characteristics. For example, oranges are rich in vitamin C, but they 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
- Try a new vegetable or fruit every month: rapini, squash, haskap berries… especially those that are dark green, purple or orange.
- Diversify your grains: don’t limit yourself to basmati rice. Try barley, millet, brown rice, bulgur, oats, quinoa and wild rice.
- Include plant-based proteins: tofu, Zenit plant-based proteins, textured vegetable protein (TVP), dried beans and lentils are excellent options.
- Add nutritious snacks: it’s an excellent way to eat more fruit, vegetables, plant-based proteins (hummus, Zenit energy squares), nuts and hemp seeds. Zenit snacks contain dozens of super ingredients: a must to keep on hand at the office, in the car or in your hiking bag.
- Travel the world through your plate: try two new recipes per 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 ensure that we get a complete range of nutrients to support our energy and physical and mental well-being. So let’s make our plate a colourful and nutritious canvas! 🌈🍽️
For healthy snacks with a unique taste, discover all our snacks.
Frequently asked questions
Why should we vary our diet?
Because no single food contains all the nutrients the body needs. Varying foods from each group helps provide a full range of vitamins, minerals, fibre and antioxidants.
How can I easily eat a more varied diet?
Try a new vegetable or fruit every month, alternate your whole grains, add plant-based proteins and try two new recipes per month.
Do frozen vegetables count?
Yes! Frozen vegetables and fruit are just as nutritious as fresh ones and make it easy to vary your diet year-round.
Danielle Dubois, nutritionist
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.