Creating a diverse diet isn't just about trying new recipes—it's about nurturing your body with a wide range of nutrients. Here are four of my favourite ways to experiment and expand my meal diversity:

 

1. Make it colourful by adding a rainbow of fruits and vegetables to ensure you're eating a full spectrum of nutrients:

• Red: Tomatoes, strawberries, and bell peppers are rich in antioxidants like lycopene.

• Orange and Yellow: Carrots, oranges, and sweet potatoes provide beta-carotene, crucial for eye health.

• Green: Leafy greens like spinach and kale are packed with vitamins A, C, and K.

• Blue and Purple: Berries and eggplants are full of anthocyanins, which have anti-inflammatory properties.
   

2. Play with textures to make meals more exciting:

• Crunchy: Add nuts, seeds, or raw vegetables like carrots and cucumbers to your dishes.

• Smooth and Creamy: Incorporate creamy elements like avocados, hummus, dairy or sauces.

• Chewy: Use grains such as quinoa, pasta and rice for a chewy texture.

• Tender: Opt for cooked vegetables, legumes, and tender meats to balance out the textures.
   

3. Vary (and combine!) your protien sources so you're eating a full range of amino acids:

• Plant-based: Beans, lentils, tofu, and tempeh are excellent sources of plant protein.

• Seafood: Fish and shellfish provide omega-3 fatty acids and are a great alternative to regular meat options.

• Poultry and Meat: Lean cuts of chicken, turkey, and red meat can be included in moderation.
   

4. Experiment and enjoy - because what's the point if you don't enjoy your meals?!

Don’t be afraid to experiment with new ingredients and recipes. Try a new vegetable each week, switch up your protein sources, and combine different textures in your meals. The more variety you incorporate, the more likely you are to get all the nutrients your body needs to thrive!

 

Did you know - Nourish’d works from a 3 week rotating menu of 60 meals! With plenty of snacks, sides and desserts as well, you’ll never be starved for choice and are sure to find a full array of colours, textures, proteins, and something different to suit your preference. Check out today!