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Variety: So Much More Than the "Spice of Life!"

(Courtney Carpenter, MS) -- Nutrition and wellness have become buzzwords to most of us over the last decade. More of us are trying to pay attention to what we eat and to taking care of our bodies. People are living longer and we want to be among them. Just this month, Money Magazine ranked Howard County twenty second in the nation as one of the best places to live for a long life.  Many have also observed that our current medical approach is inadequate when it comes to prevention of certain serious diseases. Meanwhile, health claims on food proliferate at a confounding pace and now we are confronting a new era of nutraceutical claims for foods whose normal ingredients have been "enhanced" by the addition of some healthy component that modern cultivation or processing has otherwise left behind.

By way of introduction to these twin topics of nutrition and wellness, we must acknowledge the daunting complexity of any trip to a grocery. All claims on food are presented as equally valuable, even though they are not. Trying to discern the differences between one product and the next often involves scrutiny of both the “Nutrition Facts” box and the list of ingredients, leading to an interpretation of the facts that may or may not be correct! Short of making it one's full time occupation, how can we make our diets better?

Let’s start with variety. Of course, it is variety of nutrient dense, minimally processed foods that will provide the greatest benefit, not some new snack food. By choosing a wider variety of whole foods, one can greatly increase the nutrient profile of one’s diet, while damping unavoidably negative aspects of all choices. Variety ultimately works to everyone’s advantage, because it reduces risk, increases range and displaces poor choices.

Let’s look first at why variety reduces risk. All natural foods have something in them that we need more of, and also something that we probably want less of. Sometimes the focal point is in the food itself and sometimes it is added by nature or by man.
 
One way to reduce risk is by restriction of various nutrients. One might argue that beef and pork are good sources of protein, but they also have significant amounts of saturated fats. Protein is a critical part of our diets that helps sustain everything from brain function to muscle tissue. Choosing chicken limits the saturated fats, but may contribute to inflammation due to a fat called arachidonic acid. Chicken, eggs and some fish are relatively high in this fat, while ham as none!  Animal proteins also have no fiber. Alternately, legumes like kidney beans and black beans all have significant protein and fiber, although they are inadequate, if chosen as the sole source of protein. One thing leads to the next and in doing so, proves that variety imposes some natural limits.

Now think of the most recent recalls of hamburger meat, spinach and tomatoes. Any ‘always or never’ strategy is doomed. Recent history shows us that bacterial and other contaminants may show up in our food supply anywhere, anytime. Variety provides benefits that it would be hard to duplicate with any other strategy considering the pitfalls inherent in modern food production.

Next, variety enhances the range of beneficial chemical compounds found in vegetables, fruits, legumes and herbs. These chemicals derived from plants, known as phytochemicals or phytonutrients, are currently at the forefront of nutrition research. Although our scientific understanding derives from studying them individually, it is counter to our human history as omnivores to think that they act individually. Researchers studying the complex chemistry of foods always find within a single food chemicals that work together and chemicals that oppose each other. Ultimately, this is the balance we seek by eating a variety of foods across the day, the seasons and our lifetimes. Our bodies are built for a world in which all choices have limitations, but also a world where the variety of what we thrive on is expansive!

Finally, whenever we choose a healthier food, we reduce the prominence of poor choices. All of us have some favorite foods that are not healthy, but by eating them infrequently, we balance their overall effect on our health. Before the advent of modern food production and supermarkets, a certain amount of variety was enforced, but now with everything being available to us all the time, we must take the task on entirely by ourselves.

Three strategies to bring more variety into your diet follow. No matter whether you buy food for one, a family or an organization, you can use these tips.

1.    Take advantage of seasonal availability of fruits and vegetables. Explore the regionally available choices by going to farmer’s markets and stores that sell Certified Organic fruits and vegetables. These venues often have delicious produce that you will not find in your regular grocery, only because it does not travel well or have a long shelf life and cannot be grown equally well across regions.

2.    Try a new food, particularly a new fruit or vegetable, every week or ten days. Rotate the meats you choose too, and don’t be afraid to try something different, like buffalo (aka bison) or a different variety of fish. The internet makes searching for recipes easier than ever and our local libraries are still great places to find a different cookbook.  Even if the item you try never makes your “top ten list,” you have almost certainly increased the nutrient density of your diet for that day.

3.    Choose a time each week, or every three to four days, for meal planning.  We all know that leaving food choices until the last minute often leads to the least healthy choices.  Knowing what you have, both already prepared or ready to cook, and using it is the single best way to avoid the unhealthy habits of skipping meals or choosing fast food.