The 50 Foods Challenge

Variety is the spice of life, and it could be the key to your health!

Have you heard of the 50 Foods Challenge?  Pioneered by nutritionists, the idea is simple: take in at least 50 different all-natural foods (fruits, vegetables, proteins, healthy fats & carbs, herbs and spices) each week.

Turns out, most of us are not very good at this.

We fall into routines, and tend to eat the same things over and over. 

Sound familiar?  

Why nutritional diversity is important

The research behind the 50 Foods Challenge is fascinating!  We inherit our initial ‘gut microbiome’ (a term which refers to the millions of microorganisms that live and interact there) from our mothers at birth, but it continuously evolves based on the foods we eat.  Unlike our height, eye or hair color, diet can massively alter the functioning of your gut, which means improving it is entirely within your control.

Stomach issues like Crohn's, celiac disease, IBS, and more are often a result of a low functioning gut microbiome, as are obesity and a weakened immune system.

When your gut microbiome is working well, you have a far lower risk developing Type II Diabetes and all types of cancer.  You're less prone to anxiety and depression.  Even if you eat a very healthy yet repetitive diet, increasing the variety of foods you consume each week can spark some relatively quick improvements in your energy level, mood and overall health!

That's right - rather than one particular food being the key, it’s the variety of whole foods that has the most impact. 

Looking to get out of a gut rut??  Here’s 5 easy ideas for increasing nutritional variety:

1. Spice Things Up!

Something as simple as your morning coffee and eggs can become a source of dietary variety. And when it comes to lunch and dinner, there’s no end to the places you can use fresh herbs, spices and seasonings.

• Throw a little cinnamon or nutmeg in your morning coffee or protein shake
• Sprinkle paprika, onion powder, or oregano on eggs or toast
• Use fresh rosemary, cilantro or basil on grilled or baked protein (I love this Barefoot Contessa marinade and often use it with chicken rather than shrimp) 

 

2. Add more veggies 

This is a big one.  With a little creativity, a single meal can easily have 10+ whole food ingredients. And with some initial conscientious effort, adding more veggies and can quickly become a daily habit (whole fruits are a great source of nutritional variety too, but you may need to watch your overall sugar intake).  

• Scramble veggies along with eggs – onions, tomatoes, red or green peppers (prep small containers on Sunday afternoon and use them all week!)
• Add fruit to cereal and cottage cheese
• Add lettuce, tomato, cucumber slices or avocado on your sandwich
• Aim to include 5 different veggies on your salad – go beyond basics with red onion, edamame, avocado and asparagus on a variety of mixed greens
• Homemade soups can be easily include several vegetables and herbs
• Put vegetables into your main dish for dinner, and serve a veggie side (or blend veggies into other sides like cauliflower with mashed potatoes)

Cooking for picky eaters - kids or a picky spouse??  Recipes from The Sneaky Chef might help!  This NY Times bestselling cookbook includes breakfast, lunch and dinner recipes, many of which incorporate vegetable purees that can be made in advance and frozen.  Believe it or not, the ‘Brainy Brownies’ with spinach, blueberries and wheat germ taste delicious!!

 

3. Small things can add have a big impact (nuts & seeds)

Nuts and seeds are a great way to increase your nutritional variety, add protein to your diet, and enhance the flavor and texture of your meals. A win-win-win!

• Add sliced almonds or seeds (chia, flax, hemp) to Greek yogurt or oatmeal
• Use pine nuts, pumpkin seeds or chopped walnuts instead of croutons on your salad
• Snack on cashews, pistachios or peanuts

 

4. Think before you dip

Nope – you don’t have to give up snacking, but snack smart!  Try making your own dips with fresh, whole ingredients instead of defaulting to store-bought sour cream and onion dip.

• Snacking on veggies with homemade hummus, guacamole or salsa
• Make your own salad dressings – start simple with olive oil and vinegar and then infuse fruits, herbs or spices

 

5. Get out of your comfort zone!

If your grocery list looks exactly the same every week, it’s time to shake things up!  Use every trip to the grocery store as a chance to explore new foods. 

Never eaten eggplant?  Do you always buy bananas?  Try to buy one new whole food each week and try it, and then make one substitute to your staples.  For examples, grapefruit, clementines, or pears are as easy a fruit to eat as bananas.  If you always cook chicken, try tilapia. 

Change one or two things a week for a few months, and who knows what you’ll end up loving.  This habit could lead to an explosion of new snacks and meals!