Variety is the Spice of Life! The Benefits to a Diverse Dinner Plate

WRITTEN BY HANNAH BAKOWSKI

While the phrase “taste the rainbow” is commonly associated with Skittles, it also applies to a healthier lifestyle choice: Eating fruits and vegetables in an array of different colors!

Generally speaking, a person should try to eat a variety of fruits, vegetables, dairy, grains, and protein as often as possible. Of course, incorporating a vast array of all food groups might not be perfectly possible each day, however, when meal planning, it’s important to consider ways to mix up one’s plate on a weekly/biweekly basis1. Whenever I plan my meals for the week before visiting the grocery store, I plan to make meals that have similar ingredients. This limits the cost of my groceries as well as cuts down on food waste! However, the following week, I’ll try to make recipes with different types of vegetables, protein, etc. than the week prior. This ensures that I get a variety of food in my diet week to week, while also limiting food costs and waste as much as possible.

While incorporating a variety of fruits and vegetables into a meal plan may seem easy, having a picky eater in the family can cause some difficulty. An earlier blog post discussed different strategies to encourage selective eaters to try different foods. This post will examine the benefits of incorporating a variety of foods into weekly meal plans.

Wider range of nutrients. As you probably already know, not all foods are created equal. Typically, whole foods (foods that are minimally processed or refined) are the healthiest. However, is it healthy to eat the same fruits and vegetables every day? Repetition of similar foods and food groups limits the body’s exposure to a wider range of nutrients that your body needs.1,2 For example, when comparing apples and oranges, both fruits provide nutrients but - are they the same ones?

As the chart indicates, an apple and an orange the same size (100g) look very different nutritionally, despite both being fruit! The important thing to note is that these common fruits do not provide the same vitamins or even the same amounts of vitamins. While apples contain very little to no vitamin C (depending on the amount ingested), oranges contain a good amount. Additionally, while oranges contain a substantial amount of vitamin C and vitamin A, they don’t contain any vitamin K which apples can provide. This pattern is seen throughout all the foods we eat, including the proteins we choose. Therefore, while it’s important to eat whole fruits and vegetables, it’s also crucial that we eat a variety of foods within each food group whenever possible.2

Encourage adventurous eaters. One of the most exciting aspects of incorporating variety into your diet is the opportunity to try new and interesting foods. From trying a new fruit at the supermarket to experimenting with a recipe that utilizes vegetables you don’t cook with all the time, there are myriad benefits to stepping out of one’s comfort zone when it comes to what’s on your plate.

The Dietary Guidelines for Americans (2020-2025) states that introducing children to a variety of food at a young age will encourage adventurous eaters later in life.2 To me, variety adds excitement to the food that I eat. Even though I love my staples, I love looking up new recipes to try, especially if they are outside the realm of what I typically prepare on any given night.

One such recipe is a vegetarian vegetable and noodle stir fry5! I have made this dish multiple times since first trying it. What I love most about this recipe is how easily adaptable it is! Every time I’ve made it I’ve used different vegetables and different noodles and each time it has come out delicious! The whole point of this recipe is to use what you already have in your fridge and pantry. I typically make this dish at the end of the week with the leftover vegetables that I have. This means that I get to put a variety of different vegetables in one dish! To add some extra protein in this dish, I like to make baked crispy tofu6! Vegetarian and vegan protein options are a great way to add variety into your protein intake! Tofu has many benefits; it is relatively inexpensive, and it can be adapted to fit into many diets and recipes!

Below are the recipes for the vegetable noodle stir fry and the crispy tofu to inspire you to add variety into your diet!

Have you experimented with an adventurous recipe recently? Leave a comment below and share your adventurous dish with the Fast Feet Community!

Vegetable Noodle Stir Fry

Recipe adapted from Cookie and Kate5

Ingredients:

8 ounces soba noodles or spaghetti noodles of choice
1-2 tablespoons vegetable oil
¼ medium red cabbage, thinly sliced
3 whole carrots, peeled and thinly sliced
1 red bell pepper, sliced into thin strips
1 bunch green onions, chopped
½ cup chopped cilantro
Optional: sesame seeds to top

For the sauce:

⅓ cup low sodium soy sauce
1 tablespoon toasted sesame oil
1 tablespoon lime juice
1 teaspoon grated ginger
1 tablespoon minced garlic
½ teaspoon red pepper flakes (add more if you like it spicy!)
Optional: 1 tablespoon creamy peanut butter

Directions:

Cook noodles according to the package directions. When they’re done cooking, drain the water and rinse with cold water to stop them from cooking. Set aside.
While the noodles are cooking, heat your oil in a large pan. Add in your chopped vegetables, stirring occasionally. Cook until vegetables soften.
In a bowl, whisk together your soy sauce, toasted sesame oil, lime juice, ginger, garlic and red pepper flakes (and peanut butter if you want!)
When vegetables are softened, turn off heat and add your noodles to your pan with vegetables. Mix until combined. Pour your sauce over the vegetable and noodle mixture. Stir until everything is evenly coated. Serve immediate and top with any garnishes such as sesame seeds and chopped green onions! Store in your fridge for up to 5 days (if the leftovers last that long!)

Notes:

Mix up the vegetables to whatever you like or whatever you have on hand (you just want to have 5 cups of vegetables total)!
Try adding the following recipe to increase your protein!

Crispy Baked Tofu

Recipe from Cookie and Kate 6

Ingredients:

1 block (12-16 ounces) extra firm tofu
1 tablespoon extra virgin olive oil
1 tablespoon Tamari or soy sauce (low sodium)
1 tablespoon cornstarch, arrowroot starch, or all purpose flour

Directions:

Preheat oven to 400℉. Line a large, rimmed baking sheet with parchment paper to keep the tofu from sticking to the tray.
To prepare the tofu: Drain the tofu and use your palms to gently squeeze out some of the water. Slice the tofu into thirds lengthwise so you have 3 even slabs. Stack the slabs on top of each other and slice through them lengthwise to make 3 even columns, then slice across to make 5 even rows. The goal here is to make small, bite sized pieces of tofu!
Line a cutting board with a lint-free tea towel or paper towels, then arrange the tofu in an even layer on the towel(s). Fold the towel(s) over the cubed tofu (you can add another towel/paper towel if they’re not fully covered), then place something heavy on top (I like to use a cookie sheet and then I place cans from my pantry on top!). Let the tofu rest for 20-30 minutes (This helps to get the extra moisture out of the tofu!).
Transfer the pressed tofu to a medium mixing bowl and drizzle with the olive oil and Tamari. Toss to combine. Sprinkle the starch over the tofu and toss until the starch is evenly coated (there should be no powdery spots remaining).
Tip the bowl of tofu over onto the prepared baking sheet and arrange the tofu in an even layer. Bake for 25-30 minutes, tossing the tofu halfway, until the tofu is deeply golden on the edges (I like to make sure they’re extra crispy!). Use as desired!