Getting the Nourishment You Need: Why a Wide Variety of Foods is Important for a Healthy Diet

With so many fad diets and food trends, it can be hard to know where to start. The good news is that you don't need to overcomplicate things: eating a wide range of foods that include a variety of nutrients is the easiest way to have a healthy diet. Make sure to include proteins, carbohydrates, fats, water, vitamins, and minerals in your diet, and you'll be well on your way to getting the nourishment you need.

Proteins
Proteins are essential for maintaining and repairing body tissues as well as producing hormones and enzymes. You can find proteins in animal sources such as meat, poultry, fish, eggs, and dairy products. You can also get proteins from plant sources like beans, peas, lentils, nuts, and seeds. Eating proteins at every meal is important to ensure your body gets the nutrients it needs.

Carbohydrates
Carbohydrates are one of three macronutrients (the others being proteins and fats), and they're essential for providing your body with energy. There are two types of carbohydrates—simple and complex—and both are found in a variety of foods like breads, cereals, fruits, vegetables, legumes, and milk products. Simple carbs are composed of one or two sugar molecules and are found in foods like table sugar, honey, some fruits, and processed snacks; complex carbs are composed of three or more sugar molecules and are found in foods like starchy vegetables (think potatoes and corn), legumes (peas and beans), whole grains (oats and brown rice), and some fruits (bananas). When choosing carbs, aim for complex carbs as they tend to be higher in fiber and nutrients than simple carbs.

Fats
Fats get a bad rap, but they're actually an essential part of a healthy diet. Your body needs fat for energy production, insulation (keeping your internal organs warm), vitamin absorption (fat-soluble vitamins like A, D, E & K need fat to be absorbed by your body), hormone production...the list goes on. You can find healthy fats in avocados, nuts & seeds, olive oil & other vegetable oils, fatty fish, etc. Regarding fats, moderation is key—aim for 20-35% of your daily caloric intake from fat.

Water
Water is probably the most important nutrient on this list—our bodies are mostly water. Every cell in our bodies needs water to function correctly, which is why it's so important to stay hydrated by drinking enough water every day. The recommendation is 8 cups/64 ounces daily, but this will vary depending on individual factors like activity level, climate, etc.

Vitamins & Minerals
Vitamins and minerals are micronutrients that our bodies need in small amounts to facilitate various biochemical reactions. You can find vitamins and minerals in a variety of foods—vitamin C in citrus fruits, beta carotene (vitamin A) in sweet potatoes, and iron in leafy green vegetables. Aim for a varied diet to ensure you're getting all the nutrients you need. 

Now that you know what nutrients are essential for a healthy diet, it's time to start incorporating them into your meals. Eating a variety of nutrient-rich foods is the easiest way to ensure you're getting all the nutrients your body needs. Thanks for reading! :)