Are you getting enough variety in your diet? by Lisa Sherman

Are you getting enough variety in your diet?

by Lisa Sherman, Nutritionist; Mobile 0413 580 608; Email: wholelifenutrition1@gmail.com

A key part of a healthy diet is variety. Variety means eating a wide selection of foods from the different food groups and also varying our choice of foods day to day. Having variety in our diet ensures we are consuming a wide range of nutrients, beneficial to our health, plus it makes meals more appealing and appetising.

We could all do with eating more vegetables and fruit and a great way to increase intake and variety is to eat the rainbow. Essentially this means, consuming a range of colourful fruits and vegetables each day as each colour group contains various phytonutrients and antioxidants that are vital for our health. So next time you are planning your meals, think about adding different foods from the colour groups below to maximise variety and benefit your health.

Red group – contains lycopene, a powerful antioxidant that helps rid the body of free radicals and is linked to better heart health and reduced cancer risk. Found in tomatoes, red capsicum, pink grapefruit, watermelon.

Orange group – are rich in vitamin C and beta-carotene (converted to vitamin A in our bodies) and linked to eyesight, immune health, skin health and bone integrity. Found in carrots, sweet potatoes, mangoes, oranges, pumpkin, apricots.

Purple and blue group – rich in phytonutrients, especially anthocyanins which help prevent against heart disease and improve cognitive function. Found in red grapes, beetroot, blueberries, blackberries, eggplant.

Green group – contain flavonoids, carotenoids, indoles and chlorophyll which helps reduce risk of cancer and the cruciferous vegetables (such as broccoli, kale, bok choy) help promote intestinal immune function. This group is also rich in vitamin K, lutein and folate which support brain health and slow down cognitive decline. Found in spinach, green cabbage, zucchini, avocado, cucumber, broccoli, kale, bok choy.

White group – contain quercetin which helps reduce risk of heart disease and inhibits inflammation and allicin, found in garlic and onions, has antiviral and antibacterial properties, also beneficial to the heart. Found in leeks, fennel, mushrooms, onions, garlic.