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Food variety may reduce risk of heart disease, diabetes by Cheryl Carnoske Dietetic Intern Macaroni and cheese…again? Do you ever find yourself eating the same meals over and over again simply because you are wary of trying new foods or because it just seems easier? Well, it may be easy on your mind, but it is not so easy on your body.  Studies suggest that people who eat from a wide variety of food groups tend to be healthier and have a reduced risk of disease, including heart disease, diabetes and some cancers. It has been said that variety is the spice of life, but when it comes to a healthy diet, variety may be more like your lifeline.  Eating a variety of foods helps you to consume a wider array of nutrients and increases your chances of getting all of the nutrients needed for optimum health.  For example, if the only type of fruit you eat is an apple, you may miss out on a lot of the potassium that you would get from eating a banana.  Eating plenty of different foods also decreases your need for dietary supplements. While taking a standard daily multivitamin may be beneficial, especially for women in need of extra folate, the American Dietetics Association recommends getting nutrition primarily through foods. This is because there are many beneficial components that cannot be put into a pill. Nutrition scientists have already identified thousands of compounds called phytochemicals that play a role in preventing disease. Many of these phytochemicals work best when combined together. This makes it even more beneficial to eat a wide variety of foods.  Try following some of these simple tips to help you get more variety in your diet: Plan your meals around the five major food groups: grains, vegetables, fruit, milk products, and protein.  Eat from at least three of the five food groups at each meal.  Try new, healthy recipes and adapt traditional recipes by adding extra vegetables and beans. Search for recipes in your local newspaper, check out cookbooks at the library or try browsing websites such as allrecipes.com for new meal ideas.  Eat whole fruit instead of drinking fruit juice.  Eat a new food at least once a week. Many produce departments in your local grocery store will showcase new or seasonal fruits and vegetables along with recipe ideas. Make it a habit to purchase at least one new healthy item each time you grocery shop.  Change the type of fruit or vegetables you eat according to when they are in season. They will they taste better and cost less.  Take advantage of locally grown produce to get the most flavorful and highest quality foods. Look for roadside stands or try going to a farmer’s market. So next time you search your refrigerator for something to eat, think about the numerous health benefits you will receive from eating a more varied diet, and how exciting it would be to eat something other than a plate of that leftover macaroni and cheese again.         Friday, March 25, 2005 Catalyst Online is published weekly, updated as needed and improved from time to time by the MUSC Office of Public Relations for the faculty, employees and students of the Medical University of South Carolina. Catalyst Online editor, Kim Draughn, can be reached at 792-4107 or by email, catalyst@musc.edu. Editorial copy can be submitted to Catalyst Online and to The Catalyst in print by fax, 792-6723, or by email to petersnd@musc.edu or catalyst@musc.edu. To place an ad in The Catalyst hardcopy, call Community Press at 849-1778.