Introduction: The concept of dietary diversity is widely accepted, but few people know how to achieve it. In fact, dietary diversity is not about eating more, but about consuming a wider variety of foods. By following these 4 principles, you can easily achieve your goal of a diverse diet.
Principle of Natural Foods. On one hand, it's easy to see the ingredients of natural foods. On the other hand, their nutritional value is well-preserved, and there is no risk of excessive oil, salt, or additives. The problem with processed foods is often that you might buy seven or eight different items, but their main ingredients are very similar. For example, biscuits and bread are mostly made from flour and fat.
Principle of Complete Categories. It's best to consume foods from the following four categories daily. The first category is staple foods that provide starch, including rice, red beans, and Chinese yam. The second category provides dietary fiber and vitamins, including fruits, vegetables, and fungi like mushrooms. The third category is foods that provide a large amount of protein, including meat, aquatic products, and eggs. The fourth category provides high-quality protein and is rich in calcium, including dairy products, soy products, and nuts.
Principle of Food Rotation. To achieve dietary diversity, you should frequently choose different types and varieties within the same food group. For example, replace rice with coarse grains like millet. Eating more beans and root vegetables aligns better with the principle of diversity. Your daily staple ingredients should be at least 3 types, and you should eat more than 5 types of vegetables.
Principle of Constant Total. The most important principle of dietary diversity is that the total amount of food on your plate must remain the same. If you eat one thing, you must replace it with another, or reduce the amount of another. If you eat coarse grains, you should reduce refined grains like white rice and flour. If you eat fish, you should reduce meat. If you eat sunflower seeds, you should reduce the amount of walnuts.