The Importance of Variety
Many of us are probably already aware on some level that variety is important when It comes to good nutrition. You may have heard phrases like “eat the rainbow” when it comes to fruits and veggies, or have been encouraged to eat lots of different foods from day to day. But variety is about more than just good nutrition. It’s a really important part of having a healthy, peaceful relationship with food.
Variety is about both choosing lots of different foods and being able to practice flexibility with your food choices. Often times in diet culture and disordered eating, rigid food rules get in the way of practicing variety. Diets, by definition, involve restricting food in some way, either in amount or type of food. Over time, these rules can become more and more rigid and more and more numerous, and the types of acceptable food shrink. It’s hard to have variety and flexibility with food if your list of foods you are allowed to eat is very short.
We as humans naturally crave variety. In becoming an intuitive eater and ditching diet culture, it’s important to include lots of different foods in your choices, including foods that you eat just because they taste good and you enjoy them. The more variety you can include in the way you eat, the more flexibility you’ll have around food because you will not be limited by food rules or by what foods are available in the moment. Variety increases both satisfaction in eating and good nutrition, because you’ll be getting lots of different nutrients from lots of different sources. Not only that, but you will have the chance to explore what kinds of foods you really like by trying out many different things. Here are a few ways to add more variety into your eating:
1. Switch up a few items on your shopping list.
If you’re a creature of habit and always buy the same items at the grocery store each week, change up a few items. Buy a different fruit or vegetable to try. If you always opt for rice, can you try pasta? Or potatoes? Try out a different kind of bread or a new type of cheese. You might be surprised at how much you like the new foods, and then you’ll have another staple to add to your rotation.
2. Visit a local farmers market.
We are so fortunate in San Diego to have a plethora of farmers markets all over San Diego county on almost any day of the week. Farmers markets are an awesome opportunity to try out local, seasonal produce and support local farmers. You can find fresh fruits and veggies, eggs, meats, seafood, nuts, cheeses, and even fresh pasta and baked goods. Many markets also have food stands with foods from lots of different cultures. At the Hillcrest Farmers Market, I’ve had the chance to try Indian, Thai, and East African food- among many others. It’s a great way to gain exposure to new foods, flavors, spices, and textures. You can find a complete list of San Diego farmers markets here.
3. Try a new restaurant or order something new.
It’s super tempting to get your usual take-out order when you know you like it, it’s tasty, and it feels safe. Consider how you make your food choice- is it what you really want or is it the “healthiest” or lowest calorie option? Challenge yourself to order something different off the menu and order the item that genuinely sounds the best and most satisfying. Remember, all foods offer our bodies nourishment.
To quote Ellyn Satter, “normal eating is flexible. It varies in response to your hunger, your schedule, your food, and your feelings”. Variety opens up a world of new experiences with food and new opportunities to nourish our bodies and find genuine satisfaction. We have so many different types of foods available to us. Don’t let diet culture or food rules limit the possibilities. How will you practice incorporating variety with food?