The typical American diet consists of only a few options for protein, fruits and vegetables, repeated day after day (chicken, spinach, carrots, apples, bananas, etc.). Each individual food provides a different nutrient profile. When you eat all of the same foods every day or week, you are only getting a fraction of the nutrients that nature provides. Also, when proper digestion is compromised, eating the same foods day after day can cause inflammation and food sensitivities.
Introducing more variety into your diet is a good way to ensure that you are getting proper nutrition, and it keeps your meals interesting. One of the best ways to introduce variety is to eat seasonally. Shop at the farmers market and buy ingredients that are fresh, seasonal and local. Here are some ideas for you to incorporate more variety into your diet:
POULTRY AND MEAT
● Chicken
● Turkey
● Duck
● Goose
● Goat
● Lamb
● Rabbit
● Bison
● Venison
● Pork
● Organ meat: Liver,
Kidney, Oxtail, Tongue, etc.
SEAFOOD
● Salmon
● Trout
● Shrimp
● Mussels
● Clams
● Oysters
● Bass
● Local crab
● Lobster
● Haddock
● Scallops
● Mackerel
● Canned fish:
Sardines,
Anchovies
● Caviar/Roe
PLANT PROTEINS
● Beans/Legumes: Black, Kidney, Black eyed peas, Navy, Lentils, Adzuki, Cannellini, Garbanzo, Split Peas, Mung, Pinto
● Tempeh
● Sprouted, organic tofu
● Nuts and seeds:
Almonds, walnuts, brazil nuts, hazelnuts, pumpkin seeds, sunflower seeds, sesame, chestnut
● Nut milks and meat and cheese substitutes
LEAFY GREENS
● Spinach
● Chard
● Kale
● Herbs:
Parsley, Basil, Cilantro, Mint
● Watercress
● Mustard
Greens
● Nettles
● Cabbage
● Brussel Sprouts
● Bok Choi
● Rapini
● Chicory
● Raddichio
● Arugula
NIGHTSHADES
● Tomato
● Tomatillo
● Eggplant
● Goji berry
● Pepino
● Gooseberry
● Huckleberry
● Potatoes
● Hot peppers
● Bell peppers
CRUCIFEROUS VEGETABLES
● Cauliflower
● Broccoli
● Cabbage
● Turnip
● Rutabaga
● Mustard
seeds
● Horseradish
● Rocket
● Radish
● Kale
● Wasabi
ROOT VEGETABLES
● Fennel
● Carrot
● Turnip
● Yam
● Sweet potato
● Yuca
● Arrowroot
● Taro
● Jerusalem artichoke
● Turmeric
● Shallot
● Beets
FRUITS
● Choose local, seasonal fruits
● Choose different varieties of the fruits you normally eat
● Berries
● Apples
● Pears
● Avocado
● Citrus
● Persimmon
● Fig
● Melon
● Jujube
● Olive
● Pomegranate
● Quince
GRAINS
● Barley
● Kamut
● Millet
● Oats
● Wild Rice
● JasmineRice
● Basmati Rice
● Teff
● Chia
● Flax
● Quinoa
FATS AND OILS
● Ghee
● Avocado
● Olive
● Sesame
● Fish oil
● Coconut
● Hazelnut
● Sunflower
● Almond
● Grape seed
● Macadamia
● Walnut
