Sticking to a varied diet is a great way to feel better and improve your health, but how do you break free from the same old meals? Clare Collins, Laureate Professor in Nutrition and Dietetics at the University of Newcastle, shares five simple yet effective ways to diversify your meals while boosting your nutrition.
Include Different Types of Bran to Boost Your Fibre Intake
Different types of fibre, like oat bran, wheat bran, or psyllium husk, can significantly improve your digestive health. Soluble fibre, found in psyllium husk, helps lower cholesterol, keeps your digestive system moving, and slows digestion, helping you feel full for longer. Insoluble fibre, like wheat bran, adds bulk to your stool, ensuring regular bowel movements. Make it a habit to sprinkle different types of bran onto your breakfast or mix them into baking recipes.
Add a Different Canned Bean to Your Shopping List
Canned beans, such as chickpeas, kidney beans, and lentils, are an easy and affordable way to add fiber and essential nutrients to your meals. They contain both soluble fibre and resistant starch, which helps regulate blood sugar levels and keeps you feeling full. Regular consumption of legumes is linked to lower cholesterol levels and improved heart health. Try adding them to soups, salads, curries, or pasta dishes.
Try a Different Wholegrain, Like Buckwheat or 5-Grain Porridge
Wholegrains are rich in fibre, vitamins, and minerals. By including a variety of grains like buckwheat, quinoa, brown rice, or even five-grain porridge, you’ll get a broader range of nutrients. These grains are versatile and can be used in breakfast bowls, salads, or dinner recipes like risottos or grain-based stir-fries. A variety of whole grains will ensure you’re getting the maximum health benefits.
Try a Different Vegetable or Salad Mix Every Week
Eating a range of colorful vegetables is key to getting essential vitamins and phytonutrients. Experiment with adding new veggies like bok choy, red onion, or beetroot to your meals. You can also try new salad ingredients like avocado, cherry tomatoes, or a rainbow coleslaw. A variety of vegetables will provide a wider array of antioxidants and nutrients, supporting overall health and vitality.
Go Nuts
Nuts like cashews, almonds, walnuts, and pecans are nutrient-dense, providing healthy fats, protein, and fiber. Although they’re high in energy, studies show that eating nuts doesn’t necessarily lead to weight gain and may even assist with weight management. A small handful (about 30 grams) can curb hunger, boost your metabolism, and provide heart-healthy fats. Add them to snacks, salads, or as a crunchy topping on your meals.
Incorporating these small tweaks into your routine can elevate your meals, provide a variety of nutrients, and keep things interesting in the kitchen, all while supporting long-term health.
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