Nutrient Diversity

Hey BA! Let’s talk about nutrient diversity!

As much as we may wish, there is no one vegetable or fruit that contains all the nutrients we need to live and thrive. We are meant to eat a diverse diet, which can be seen in the incredible colors found in nature. Color gives insight into the vitamin and mineral content, and the vibrancy reflects the nutrient density. For example, carrots are orange because they are high in beta-carotene. Spinach is much darker in color than iceberg lettuce, because spinach is nutrient-rich whereas iceberg lettuce is essentially water. We can learn so much just from one look. Nature is amazing this way!

So, what’s the color of your food saying? Here’s a little cheat sheet:

Green
Contains: Chlorophyll
Benefits:

- Anti-aging
- Acne treatment
- Blood building
- Natural deodorant
- Wound healing
- Potentially protective against cancer

Red
Contains: Lycopene
Benefits:

- Antioxidant
- Heart health
- Cardiovascular health
- Potential cancer cell inhibitor (prostate and breast cancers)

Orange
Contains: Beta Carotene
Benefits:

- Antioxidant
- Precursor to Vitamin A
- Eyesight
- Immune function
- Bone health
- Improves Acne

Blue + Violet
Contains: Anthocyanins
Benefits:

- Antioxidant
- Heart health
- Immune function
- Potentially protective against cancer
- Cognitive function
- Exercise and recovery
- Eye health

Now, let’s put this into action…

How do we ensure we are getting enough nutrient diversity? When we look at the color and vibrancy of real food found in nature the answer is simple. Eat the rainbow! This may take a little more intentionality up front to include more colors on your plate, but your body and palette will thank you. Not only is it better for your health, but it will also increase the flavor profile of your meal. Real food is full of flavor - it may not always be flavors we like, but it’s definitely not bland. If you find yourself getting bored, mix it up! There are so many different vegetables and fruits out there to try.

A fun way to begin incorporating this into your grocery shopping is to break down your produce by color. Try to include as many different colors in your cart as possible. Then, each week add in a new item in a particular color palette. If you don’t like it, swap it next time. You may fall in love with something you’ve never even heard of before! This is how I discovered my love for jicama, which is a great source of water and prebiotics.

I realize trying to eat the rainbow can get expensive at the store, not to mention time consuming in the kitchen. So, a general rule of thumb - include at least three different colors in every meal. Depending on where you are at in your health journey, this may seem simple or rough. This is where you can tailor this rule to your own situation. If you want to make it five - amazing! If you only want to buy three different colors at the store and those are your three for the week - that’s amazing too! Sustained change comes from incremental steps. The three color rule is your baseline that will optimize nutrient diversity. Start there and keep progressing.

This Week’s Challenge:

Include at least three different colors with every meal!