The Surprising Truth about Eating a Diverse Diet

For years nutritionists recommended eating a diverse diet, but it turns out that advice may be outdated. A recent study by the American Heart Association found that a varied diet can actually increase the risk of obesity, heart disease, and diabetes.

Before the twentieth century, it made sense to try to eat a lot of different foods because malnutrition was widespread. Today, many adults are consuming too much food, including both healthy and unhealthy choices

If you’re looking for simple strategies for healthier eating, consider switching to a less diverse diet. Learn more about the benefits and how to get started.

Eating Fewer Foods

The American Heart Association suggests sticking with a certain number of healthy foods you like. If you're used to following each new internet food trend, this may be challenging, but you can make it appealing.

Try these ideas to eat fewer foods:

1. Save time.

In addition to the health benefits, think about the time you’ll save. Grocery shopping and cooking will be quicker when you’re following a familiar routine.

2. Maintain weight loss.

Many adults gain back all the weight they lose and more. Eating fewer foods is a long-term strategy that can help you stay slim.

3. Find other outlets.

Free yourself from emotional eating by finding more constructive ways to manage stress, socialize, and entertain yourself. Call a friend or take a walk instead of using candy or chips to deal with your feelings.

4. Avoid buffets.

You’ve probably noticed that having plenty of options can tempt you into eating more. Be especially vigilant with holiday dinners and tasting menus.

5. Sleep well.

Being sleepy also contributes to overeating. Getting eight hours of sleep each night will help you stay on track with your new habits.

6. Drink water.

Our bodies sometimes confuse thirst with hunger, so remaining hydrated will boost your willpower, too. Drink water or tea before, during, and after meals.

7. Be flexible.

At the same time, a diet that is too restrictive can backfire. Leave room for an occasional treat.

Eating Higher Quality Food

When nutritionists talk about diversity, they usually mean eating red vegetables as well as green ones.

Unfortunately, the public is more likely to be thinking about adding junk food and desserts on top of their sensible meals and snacks.

Remember that the quality of your diet is just as important as the number of calories.

Try these tips:

1. Eat more produce.

Aim for at least 6 servings of fruits and vegetables each day. Most are low in calories and high in vitamins and fiber.

2. Choose whole grains.

Get most of your carbohydrate calories from whole grains. Good choices include brown rice, rolled oats, and whole wheat bread and pasta.

3. Evaluate proteins and fats.

Some proteins and fats are superior to others. Replace hamburgers and fried chicken with leaner sources like beans and fish.

Cut back on saturated fat from animal sources and use olive oil and nuts for flavor.

4. Limit empty calories.

Keep processed food and refined carbohydrates to a minimum. That includes beverages, too, like soft drinks and any kind of alcohol.

As a bonus, you’ll also be eliminating the main sources of excess sugar and salt.

5. Balance your nutrients.

Design each meal and snack to include a mix of proteins, fats, and carbohydrates. Energize in the mid afternoon with a handful of almonds and baby carrots.

Enjoy a green salad tossed with salmon and yogurt dressing for dinner.

Eating a more uniform diet can help you to manage your weight and reduce your risk for many chronic conditions. Find some healthy foods you love and plan your meals and snacks around them.

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Cheers, Helene Malmsio

Related Reading: How To Learn Healthy Cooking guide

The Secret of Teaching Yourself to Crave Healthy Foods

A recent study found that less than 10% of Americans are eating enough vegetables.

According to the Centers for Disease Control and Prevention, less than 14% of Americans are consuming the recommended 2 to 4 daily servings of fruit, and less than 9% consume 3 to 5 servings of vegetables.

If you're going to beat the odds, you may need to rewire your brain so you crave Brussel sprouts more than bacon.

Each time you choose healthier foods, you're strengthening your desire for them. Take a look at these suggestions for changing the way you think and eat.

Changing the Way You Think

1. Remember your purpose.

Focus on why you want to eat nutritious whole foods. Cutting down on empty calories can help you look and feel your best.

You'll have more energy, and you may even save on medical bills.

2. Plan ahead.

Ask yourself if a few minutes of munching on corn chips is worth the consequences. Would your future self be better off if you snacked on baby carrots?

3. Study nutrition.

The more you know about how your diet affects your health, the stronger your motivation will be.

Schedule a session with a registered dietician or browse online to learn more about reading food labels and restaurant menus.

4. Form new habits.

It's easier to start a positive new habit than to break an old routine. If you're used to eating a donut with your coffee, treat yourself to a few almonds instead of going hungry.

5. Focus on nonedible rewards.

If emotional eating is a concern, you may need to seek gratification elsewhere. Reward yourself by watching a movie or spending time with friends.

6. Enlist support.

Speaking of friends, social support is vital. Surround yourself with others who are trying to eat well so you can share encouragement and feedback.

Changing the Way You Eat

1. Add healthy fats. You may have noticed a recent shift in nutritional advice. Experts are now talking less about avoiding fats, and more about choosing healthy fats. Broccoli can be a lot more appealing when you drizzle on olive oil.

2. Hunt for bargains.

Maybe the high price of some superfoods is dampening your enthusiasm. Shop for seasonal produce or grow your own. Stock up on inexpensive staples like beans and lentils.

Visit the bulk bins where you can save on packaging costs, and sample small quantities until you discover your favorite grains and seeds.

3. Beautify your place settings.

Presentation makes a big difference. Sit down to eat. Create an attractive centerpiece or light candles. Use colorful dishes and bowls.

4. Branch out.

If kale is starting to bore you, experiment with other salad greens like oakleaf or mizuna.

Sign up for cooking classes or visit the library for more ideas about what to make for dinner.

5. Carry snacks.

Bring hummus or yogurt to the office with you for your afternoon break. You'll soon like your own fresh food better than the packaged goods in the vending machines.

6. Make it convenient.

The foods we crave are often the ones that require minimal effort like cookies and frozen dinners. You can make healthy substitutes just as handy. Keep a bowl of fruit on your dining room table.

Buy whole-wheat pizza crusts you can top with cut vegetables and cheese for a hot meal in minutes.

Imagine looking forward to a bowl of beets with the same enthusiasm you usually reserve for double-fudge brownies. Some simple mental training, along with adjusting a few lifestyle habits, will have you craving food that's good for you.

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