Tired of eating the same boring veggies every week? Let's talk about nutrient diversity—the health hack nobody's buzzing about but should be! It's not about being perfect or following strict rules; it's about bringing more color, flavor, and fun to your plate while feeling amazing.In this episode of Salad With a Side of Fries, host Jenn Trepeck explores why micronutrients matter just as much as macronutrients. Learn how eating a variety of colored vegetables, embracing seasonal eating, and experimenting with different vitamins and minerals can improve gut health, support immune function, and enhance healthy aging. Hear practical strategies for adding dietary variety without complicating your routine, plus why the holidays offer a perfect opportunity for nutrient-rich foods.What You Will Learn in This Episode:✅ Why nutrient diversity and micronutrients are just as important as tracking your macros, and how eating a limited variety of foods puts your body into survival mode, affecting everything from energy levels to bone health and metabolic function.✅ The power of eating the rainbow—how different food colors indicate specific vitamins and minerals like iron, folate, beta-carotene, and antioxidants, and why incorporating plant-based foods with various phytochemicals supports immune support, digestive health, and reduces chronic disease risk.✅ Practical strategies to increase dietary variety without overwhelm, including shopping at farmers' markets, using frozen organic vegetables, cooking with global spices, and creating rainbow meals that make seasonal eating easy and affordable.✅ How the holiday season offers a hidden opportunity for nutrient diversity through festive foods you don't normally eat, and why developing a sense of culinary adventure helps improve gut microbiome diversity and overall wellness.The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight-loss topics, debunking myths, misinformation, and flawed science surrounding nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.TIMESTAMPS:&nbsp;&nbsp;00:00 Introduction to nutrient diversity as the overlooked health tool and how micronutrient variety impacts satiety, energy levels, and overall wellness during the holiday season06:59 Understanding micronutrients versus macronutrients and why vitamins and minerals deserve more attention in wellness conversations than just tracking macros08:48 The World Health Organization recommendations for daily fruit and vegetable intake10:12 Why we're not getting nutrient diversity: the food industry focuses on taste over nutrition, lack of crop rotation, and produce picked before ripening loses connection to soil nutrients14:42 Three crops (rice, wheat, maize) provide over half of the world's plant-based calories, yet lack the phytochemicals and bioactive compounds needed for optimal health16:46 Research linking dietary variety to reduced type 2 diabetes risk, lower metabolic syndrome, improved cognitive function, and better gut microbiome diversity18:26 Eating the rainbow: how different food colors signal specific nutrients—green for iron and folate, orange for beta-carotene, red and purple for antioxidants22:39 Cravings and listening to our bodies33:17 Practical tips for becoming a "varietarian," including organic options, seasonal eating, using global spices, and shopping at farmers' markets for inspiration38:35 Using frozen organic vegetables for affordability and convenience while maintaining nutrient-rich variety throughout the week without food wasteKEY TAKEAWAYS:&nbsp;💎 Nutrient diversity through micronutrients is critical for preventing chronic diseases—studies show eating 30+ different plant foods weekly creates a favorable gut microbiome compared to eating 10 or fewer, impacting everything from cognitive function to metabolic health.💎 Different food colors represent distinct vitamins and minerals: green vegetables provide iron and magnesium, orange foods offer beta-carotene for immune support, red and purple contain antioxidants for blood flow, and white foods like mushrooms support bone health and circulatory system function.💎 Limited dietary variety triggers sensory-specific satiety, causing you to eat larger volumes to compensate for missing nutrients, while also creating metabolic adaptation where your body enters survival mode rather than thriving with optimal energy levels.💎 Simple strategies make nutrient-rich eating accessible: shop farmers' markets for seasonal produce, use frozen organic vegetables for affordability, cook foods in different ways (roasted, steamed, in soups), experiment with global spices, and challenge yourself to create rainbow meals with multiple food colors.RESOURCES:&nbsp;<a href="https://asaladwithasideoffries.com/membership/" rel="noopener noreferrer" target="_blank">Become a Happy Healthy Hub Member</a><a href="https://www.tlsslim.com/bettermylifenow/weight-loss-profile/?refEmail=0F13173F000B000F0F22031C0319140B02140C1F0F65061600" rel="noopener noreferrer" target="_blank">Jenn’s Free Menu Plan</a><a href="https://asaladwithasideoffries.com/" rel="noopener noreferrer" target="_blank">A Salad With a Side of Fries</a><a href="https://asaladwithasideoffries.com/merch/" rel="noopener noreferrer" target="_blank">A Salad With A Side Of Fries Merch</a><a href="https://www.instagram.com/saladwithasideoffriespod/?hl=en" rel="noopener noreferrer" target="_blank">A Salad With a Side of Fries Instagram</a><a href="https://asaladwithasideoffries.com/uncomplicating-wellness/" rel="noopener noreferrer" target="_blank">About Uncomplicating Wellness</a>Text ‘Book’ to 833-801-0500<a href="https://www.kgoal.com/discount/TREPECK" rel="noopener noreferrer" target="_blank">Code TREPECK for 10% OFF</a>Text ‘kGoal’ to 833010500<a href="https://open.spotify.com/episode/30qA4jiUDMvJaTMBidisrP?si=bbe505886d054449" rel="noopener noreferrer" target="_blank">Nutrition Nugget: Antioxidants</a><a href="https://open.spotify.com/episode/414sjNLIK3b1BMVtVAuEIy?si=72e2bb053f894aa6" rel="noopener noreferrer" target="_blank">Ep. 321 Metabolic Adaptation and Restoration</a><a href="https://open.spotify.com/episode/6okFgtYnT3OoybzmZDFacQ?si=5749786d1be8495c" rel="noopener noreferrer" target="_blank">Nutrition Nugget: Varietarian</a>&nbsp;&nbsp;<a href="https://open.spotify.com/episode/2y2V0eAZZVwqA4YKZgUpVL?si=-Q84WfL1S2eFU_xeE4ymKA" rel="noopener noreferrer" target="_blank">Nutrition Nugget: Work The Globe</a>QUOTES:&nbsp;09:02 "I don't know why people aren't talking about the micros. We need a variety of vitamins and minerals." - Jenn Trepeck15:06 "When people continue to eat less and less variety, when we're only getting a handful of nutrients or always getting the same nutrients, the human body is less resilient to illness or disease, and it puts the body in a state of stress." - Jenn Trepeck19:43 "If we can think of how many different colors we put on our plate? When I work with the kids and families, I ask how many colors can we get on the plate at a time?" - Jenn Trepeck41:21 "Nutrient diversity, the variety of micronutrients is going to show up in your life in other ways. It's going to show up in that satiety, in energy, and it will show up in the little things, feeling satisfied, enjoying the food." - Jenn Trepeck41:52 "Maybe this is the dark horse of the holidays that you're eating, things you don't otherwise typically have. It's inherently variety. Maybe it's an overlooked gift of this season." - Jenn TrepeckSEO KEYWORDS:&nbsp;Jenn Trepeck, Salad With A Side Of Fries, Nutrition Nugget, Health Coach, Weight Loss For Real Life, Nutrient Diversity, Nutrient Deficiency, Micronutrients, Variety of Colored Vegetables, Seasonal Eating, Vitamins and Minerals, Gut Health, Immune Function, Healthy Aging, Dietary Variety, Nutrient-Rich Foods, Bone Health, Metabolic Function, Phytochemicals, Farmers Markets, Gut Microbiome, Wellness, Satiety, Integrative Care, Crop Rotation, Bioactive, Cognitive Function, Food Waste, Plant Foods, Circulatory System, Sensory Specific Satiety, Metabolic Adaptation, Food Colors, Antioxidants, Plant-Based Foods, Metabolic Health, Immune Support, Digestive Health, Nutrient Intake, Food Quality, How To Increase Nutrient Diversity In Your Diet, Benefits Of Eating A Variety Of Colored Vegetables, Nutrition Education, Whole Foods, Colorful Vegetables, Nutritional Deficiency, Chronic Disease Prevention, Meal Planning, Fresh Produce, Health Optimization, Nutritional Balance, Vegetable Variety, Wellness Strategy, Food Diversity, Microbiome Health, Dietary Habits, Longevity

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