How can I ensure a well-rounded diet if I have no time to cook?

Dear Simple Tastes,  

That diet sounds like it’s packed full of nutrients! However, what seems to be missing is variety—different foods contain different nutrients. Eating a variety of foods from different food groups is key to getting all the vitamins, minerals, and nutrients you need. Fortunately, building a balanced and varied diet doesn’t have to require loafs of time and energy. Read on to find out how you can spice things up! 

Is eating the same thing every day harmful to my health? 

Eating the same thing every day can take a toll on your health. Having go-to meals that you can fall back on makes eating nutrient-dense foods more achievable when you’re short on time.  

While repeating one meal isn’t likely to cause problems, eating the same two or three meals every day may lead to nutritional deficiencies. For instance, eggs are a good source of protein and minerals but don’t contain all the vitamins your body needs. You might be missing out on omega-3 fatty acids, which are important for heart health. Salmon, anchovies, walnuts, and flaxseed are all good sources of omega-3. You may also not be getting enough vitamin B12 from eggs alone—fish, meat, poultry, and dairy sources can help to boost your intake. 

Eating the same thing can also affect your gut bacteria and immune system. Your digestive system relies on different types of foods to build up a robust and diverse balance of good bacteria. Beyond helping your body to digest and absorb nutrients, a greater diversity of good bacteria also helps your immune system to recognize and fight off harmful microbes.  

What makes an eating plan more “balanced”?  

Eating from each of these food groups can help ensure you get the nutrients you need to support your body:  

• Grains: Grains provide carbohydrates, dietary fiber, vitamin B, magnesium, and iron. It’s recommended to make half your grains whole grains—these include brown rice, oatmeal, and whole-wheat bread. Their high fiber content helps to support digestion and reduces the risk of heart disease. 
• Fruits and vegetables: They’re rich in fiber, potassium, and vitamins A and C.  
• Protein: Lean meat, seafood, eggs, beans, lentils, nuts, seeds, and soy products provide protein and other nutrients such as vitamin B, magnesium, and zinc. Certain fishes like salmon and trout also contain vitamin D.  
• Dairy: Dairy products provide calcium and vitamins A, D, and B12. Fortified plant milk alternatives, sardines, and sesame products like tahini are also good options if you don’t consume dairy products.  

You may be familiar with the saying “eat the rainbow”—different fruits and vegetables contain different nutrients, vitamins, and health benefits. For example, red-colored foods like bell peppers and tomatoes are high in vitamin C, which reduces inflammation and boosts the immune system. Green leafy vegetables are rich in vitamin K and minerals like magnesium and potassium, which can reduce the risk of cardiovascular disease.  

How can you incorporate more variety into your meals? 

Variety doesn’t have to require a lot of time and effort. You might begin by switching up one or two ingredients in your go-to recipes. How about oatmeal instead of bread, or tofu instead of eggs? You could also include different fruits and vegetables in the foods you’re already eating. Throw together lettuce, tomato, red pepper, whole grain bread, and cheese, and you have a hearty sandwich!  

How can you eat a variety of nutrients when you don’t have time to cook? 

Stock up on a range of ingredients that you can easily mix and match to make bowls, salads, and wraps. You might start with whole grain wraps or brown rice as a base, then add greens, protein, and a drizzle of sauce. Rotisserie chicken, canned beans, cottage cheese, and edamame are packed with protein and require little to no preparation. Frozen fruits and vegetables are also great to have around. They’re full of nutrients and last a long time in the freezer, so load up on them when you don’t have time to go grocery shopping! You could also keep a stash of frozen TV dinners or pre-made meals to fall back on when you’re in a rush.  

For a fuss-free snack, consider reaching for mini carrots that come pre-washed and peeled (perhaps with a hummus or tahini dip?). Nuts and dried fruit are also easy to eat when you’re on the go and packed with healthy fats and protein.  

Making small, simple changes can go a long way towards building balanced, varied, and interesting meals. Still hungry for more information? Consider checking out MyPlate.gov for budget-friendly recipes and nutritional recommendations.  

Wishing you a fruitful and fruit-filled time ahead!