Rule #1 of Healthy Eating, the Variety Counts Rule
Two weeks ago, I started talking about the five rules I use for eating healthy food. I use these relatively simple rules because It’s just too difficult to keep up with all the guidelines, recommendations and plans for eating the perfectly balanced diet. You can drive yourself crazy and still not be 100% perfect. Today we look at rule #1, which I like to call the “variety counts” rule. This particular rule is partially influenced by Michael Pollan but is also from my own history.
By the way, you may have noted that I’m not exactly following a sequential order in discussing these rules; I started with rule #2, followed by #4, then 3, then 5 and now #1. That’s for two reasons, one because I want to emphasize that none of these rules is more important than the other. Also, I picked each rule because it was appropriate to the day I was writing it. Today is Monday and we’re expecting a catered lunch here at work. This specific caterer delivers food that is exactly like the food I grew up with. So I thought today is a good day to talk about variety and expanding your cuisine choices.
What Is “Variety Counts” Rule?
I grew up in Israel with a mother who came from Eastern Europe. That means my diet consisted of two different cuisines. The first was the Mediterranean cuisine I would eat around town. Things like falafel, shawarma and hummus. The Med diet is relatively healthy if eaten in moderation. The second cuisine was my mother’s eastern European style cooking. Lots of heavy beef and potatoes type dishes with incredibly tasty sauces and of course, chicken soup! The eastern European diet was slightly less healthy since it had more fat and calories and less vegetables. However, the two diets, combined with an active childhood, kept me healthy.
Then we moved to the US. My mother kept cooking her eastern European dishes, but my neighborhood diet had changed from healthy Mediterranean healthy to American fast food. I was still active, which kept my weight in check, but my diet became far less healthy. The final nail in the coffin of my healthy eating came when I moved out. Since I didn’t cook, I either ate out at restaurants or bought frozen dinners and all of these meals were traditional American foods. I ate burgers by the dozens, pizza, mashed potatoes, macaroni and cheese, cheese pockets and microwaved chicken nuggets. I’m guessing you can figure out what happened. This new diet, combined with a lack of exercise, drove me to that health meltdown a few years ago from which I am still recovering.
Since then, one of the things I’ve discovered is the wonderful variety of food we have available to us. I discovered sushi and sashimi, I found Chinese and Thai restaurants, I tried out Indian food and found that I loved it, I experimented with vegetarian dishes and saw that they were really good. I even rediscovered Mediterranean food and reconnected with some of the healthy food I grew up with. I used to be afraid of strange foods but now I seek them out. I enjoy new flavors and new selections.
All of this has left me with a far larger selection of healthy choices to eat. Want a good way to eat vegetables? How about that incredible veggie stir fry from the Thai place. Looking for a good protein choice? Why not try the Salmon sashimi? How about the pumpkin dish at the Afghan place for dinner or the burrito from the Mexican place down the road? These are all healthy options that I would never have discovered had I not been looking for more variety. So these days I welcome variety in my food. I’m always happy to try out new dishes and I’m always looking to experiment with new cuisines. Who knows, you may just find a new favorite dish.
Given two options, I will always pick out the dish I’ve never tried before. That’s the “variety counts” rule.
Advanced Applications
Every week, try out at least one new cuisine or dish. Ask about the ingredients, research the preparation and learn more about how your food was made. It’s a wonderful education and you’ll discover many things you never realized about food.
Don’t limit yourself. Why is an omelet only for breakfast? Why can you only BBQ in the evenings? Why do you have to have mashed potatoes with meat loaf? Mix and match and see what works.
Clarifications to the Variety Counts Rule
No, this rule is not an excuse to gorge. Yes, if you’ve never tried deep fried twinkies before, maybe you should just once. However, did you remember to ask about how your food is prepared? If you did, I’m guessing you’ll figure out that deep fried twinkies are a one time thing. Not all food is healthy and that’s something you’ll figure out as you go.
Why Use the Variety Counts Rule?
Because a boring diet is one that won’t last. Yes, there are healthy dishes in the classic American diet, but they are few and far between. If you limited yourself to just those, you’ll soon get bored and fall back to unhealthy eating habits. That’s why you need to branch out and try new things. Doing so will help you discover new healthy dishes to add to your repartee.
But I Like What I’m Eating Now!
Sure, and if it’s healthy, there’s no reason for you to stop. I’m not saying you should eat something new every day, just make sure to try out new things once in a while.
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I can’t imagine life without a variety of foods. It would be boring and I would quickly revert back to unhealthy habits if I had to eat the same one or two healthy dishes day after day after day. Do yourself a favor and try something new today.
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I enjoyed this subject very much. I love trying new foods as long as it’s not meat, I don’t have a good relationship with most meat. Eating healthy is hard at times but like you found out your health will suffer on junk and processed foods.
Excellent post, thanks for sharing
Robin
Hi Robin,
I completely agree. I’d rather eat a variety of healthy foods than the same old processed food junk!
Gal
I guess my problem is how to reduce eating junk food. I don’t hate healthy food, even more I enjoy eating vegetable. But I cannot deny that some junk food are delicious. Anyway, you have motivated me to try reduce my junk food consumption more…Thanks.
Thanks for the post. I think another way you can add variety to your diet is eating fresh foods throughout each season.
Since different kinds of fresh fruits and vegetables mature at different times of the year, eating them when they are at their peak not only ensures variety, but also maximizes the nutrient levels found in the foods.
Sure, there’s delicious junk food, but there’s also delicious healthy food. I still eat the occasional kit kat bar even though I know it’s bad for me. Just make it the exception rather than the rule.
And that’s a good point about seasonal food. It’s an excellent way to get a variety of healthy foods.
Gal