You may have heard that the more colours on your plate, the better. We are not talking about the crockery.
What does colourful eating actually mean?
Here are the essentials of a varied diet that supplies the nutrients you need.
What makes a diet varied and balanced?
A balanced diet provides appropriate amounts of carbohydrate, protein and fat, alongside micronutrients, to meet your needs.
There is no standard ratio for everyone. Many factors determine the right macronutrient balance.
What exercise do you do? What is your goal: muscle gain or weight loss? How does your body use nutrients during training?
An energy substrate test can help explore fuel use. Technology is useful, right?
A sports nutritionist needs to assess your circumstances and goals to determine amounts. A healthy diet should provide appropriate carbohydrate, protein and fat.
It should also be:
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Adaptable to your lifestyle
You are not a robot. Routines and bodily demands change.
A nutrition plan that is flexible helps adapt to changing needs and reach your goals.
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Varied and suited to your tastes
A plan with lentils three days a week is harder to follow if you cannot stand lentils.
That does not mean replacing fruit, vegetables and pulses entirely with ultra-processed foods.
Find healthy options you enjoy so every meal does not feel like a chore.
Save that feeling for when your coach shouts “more burpees!”
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Adequate in energy
Think of the body as a complex machine needing fuel. A balanced diet should supply the calories required for your daily demands.
For weight loss, an appropriate calorie deficit should still account for your requirements, ideally with professional support.
Why is variety useful?
Here are potential benefits:
A broader micronutrient intake
Do not overlook trace elements, vitamins and minerals needed for normal function.
Plant foods also provide antioxidants, many associated with the colour of foods.
Hence the advice to “eat the rainbow”.
Colourful eating is a useful idea. A poké bowl can supply a range of micronutrients through different fruits and vegetables.
Supporting your gut microbiota
A varied diet can support a varied gut microbiota.
After avoiding a food for a long time, you may notice digestive discomfort when reintroducing it. This is not automatically a food intolerance and may need individual assessment.
Keeping healthy eating interesting
A variety of ingredients supplies nutrients and makes meals more appealing and enjoyable.
Try new recipes and combinations of colours, flavours and textures to make a healthy lifestyle easier to maintain.
5 varied, healthy recipes
Here are 5 recipes from the INDYA app.
- Brown rice salad with chickpeas, avocado, tomato, cucumber and red cabbage
- Beetroot pizza with spinach, broccoli, sprouts, pomegranate and mozzarella
- Warm quinoa salad with avocado, spinach, pomegranate, hazelnuts and grapefruit
- Wrap with homemade guacamole, broccoli and chickpeas
- Stir-fried peas, tofu, broccoli, carrot and courgette
With over 7,000 recipes in our app and new additions each week, a varied diet can be easier to plan.
For more variety in your healthy eating plan, explore our plans and let us help.
