We often start the New Year thinking about ways to stay healthy. As you consider what changes you want to make, think about adding more variety to your family’s meals and snacks.
Why is it important to eat a variety of foods? Here are a few reasons:
- There is no single food that provides all the nutrients our bodies need.
- In addition to nutrients, foods contain hundreds of other natural substances (also known as bioactive compounds). Research shows that some may reduce disease risk. By eating different kinds of foods, we are more likely to meet our nutrient needs and get the benefits from these other substances.
- Children exposed to a variety of foods early in Iife get used to different flavors and textures. As a result, they are more likely to show an interest and willingness to try new foods as they grow older.
What does it mean to eat a variety of foods?
It means eating foods (or drinking beverages) from each of the five food groups every day,
AND
Making it a habit to choose different foods within each food group.
How can I get started?
There are many ways to add variety to meals and snacks.
Fruits – In addition to fresh whole fruit, stock your kitchen with different kinds of frozen, dried and canned options. The healthiest are those with no added sugar.
Vegetables – Every week, include choices from each of these vegetable subgroups:
- Dark green vegetables
- Red and orange vegetables
- Beans, peas and lentils (also part of the Protein Foods Group)
- Starchy vegetables
- Other vegetables
Grains – Try a whole grain like barley and farro (not pearled), or quinoa. Check-out MyPlate Kitchen for recipes made with whole grains.
Protein – Incorporate more budget-friendly options like beans, peas, and lentils into your meals. Unsalted nuts and seeds make great snacks.
Dairy – Make drinkable yogurts at home or try one of our milk-based drink recipes.
Getting used to new foods may take time. Look here for tips on helping young children develop healthy eating habits.
From all of us at Rethink Your Drink Nevada, we wish you and your family a happy and healthy 2025.
This article was written Jamie Benedict, Ph.D, R.D.N, L.D. If you have a suggestion for a topic for the Insider, write to rethinkyourdrinknevada@unr.edu and receive a free, healthy drink recipe book.
