“Variety is the Spice of Life”
How and Why We Should Eat a Varied Diet
Despite what many popular diets advertise, restriction is not the key to healthy eating. Instead, you should try to eat a wide variety of foods every day. To simplify things, the United States Department of Agriculture (USDA) has separated food into five main food groups. Foods in each group contain similar amounts of key nutrients, and each group tends to differ from the others in the nutrients they possess. For example, dairy foods are typically great sources of calcium and vitamin D—two important nutrients for bone health.
Along with eating from all the food groups, you should aim to eat 85% of your daily calories in nutrient dense foods. To accomplish this, the USDA recommends you fill half your plate with fruits and vegetables, one quarter with grains, and the final quarter with lean protein foods. They also recommend eating about three servings of dairy every day. By using these methods, you can ensure you’re getting a healthy diversity of nutrients, while still eating the foods you enjoy.
| Food Group | Key Nutrients | What Counts? |
| Fruits | Potassium, vitamin C, folate, fiber | Fresh, canned, and frozen fruits, 100% fruit juice |
| Vegetables | Vitamin A, vitamin C, potassium, fiber, iron | Fresh, canned, frozen vegetables |
| Grains | Fiber, B vitamins, iron, magnesium, selenium | Rice, barley, wheat foods (bread, pasta, crackers), oatmeal, popcorn |
| Protein Foods | B vitamins, vitamin E, iron, zinc, magnesium | Meat and poultry, fish, eggs, nuts and seeds |
| Dairy | Calcium, phosphorus, vitamin A, vitamin D, vitamin B12, choline, zinc | Milk, yogurt, cheese, cottage cheese, soy milk |
Lean how to make Quinoa Breakfast Bowls
Happy National Nutrition Month®!
The Academy of Nutrition and Dietetics deems the month of March as National Nutrition Month®. This year’s theme is Personalize Your Plate. As individuals, it is important to recognize that there is not one perfect approach to guarantee ideal health. We must dive into our own health cues to understand what works best for us and be willing to adapt our habits towards feeling like our best selves!
Week 1: Eat a variety of nutritious foods each day.
Week 2: Plan your meals each week.
Week 3: Learn skills to create tasty meals.
Week 4: Consult a registered dietitian.
During this month, each week has a different focus to ensure you are well informed about your dietary and physical choices. Taking these weeks one at a time helps to avoid being overwhelmed by too many priorities.
To learn more about this annual program, their website can be found at this link:
https://www.eatright.org/food/resources/national-nutrition-month
Sources:
Chang, S., & Koegel, K. (2019, December 04). Back to basics: All About Myplate food groups. Retrieved March 03, 2021
Cox, O. (2015, July 27). The five food groups. Retrieved March 03, 2021, from https://www.eatforhealth.gov.au/food-essentials/five-food-groups
“National Nutrition Month.” EatRight, Academy of Nutrition and Dietetics, 2021, www.eatright.org/food/resources/national-nutrition-month.
What’s on your plate? (2020). Retrieved March 03, 2021, from https://www.myplate.gov/