A fundamental key to healthy eating is eating a variety of foods. This ensures your body has enough nutrients to function well. Nutrients are the substances in food that provide your body with energy and the ability to grow, maintain itself, and repair damaged tissue. Nutrients are divided into six categories: carbohydrates, fats, proteins, vitamins, minerals and water. Although not considered a nutrient, you also need fibre for good health. Your body requires different amounts of each nutrient because they all have a special function. While it's rare for a food to only contain one nutrient, the easiest way to ensure you receive all you need is by eating a variety of foods within and among the major food groups. Try to select foods from each of the food groups daily and vary your choices within groups from day to day. Different foods within the same food group contain different levels of nutrients. For example, among fruits, strawberries are especially rich in vitamin C, while cantaloupes are rich in vitamin A. Eating a variety of foods from each food group everyday promotes:

• An adequate intake of essential nutrients
• Moderation in the consumption of fat, salt, caffeine, and alcohol.
• Exploring a wide range of foods varying in colour, flavour and texture.
• The use of foods and cuisines enjoyed by different ethnic and cultural groups.

As the adage goes, variety is the spice of life. Even if you eat beans frequently, you can enjoy pinto beans in Mexican burritos today, garbanzo beans in Greek salad tomorrow and baked beans with barbecued chicken on the weekend. Eating a variety of nutritious foods does more than add excitement to eating, it helps ensure all essential nutrients are consumed, prevents boredom and keeps your body stimulated to perform. For some folks, enhancing the variety in their diet is a key strategy for weight loss. Balancing the foods you eat with regular physical activity can help you achieve and maintain a healthy body weight.

Breakfast, the most important meal of the day, can often be limited in variety. In addition to rotating the cereals you choose, here are a few quick and easy ways to expand the variety at breakfast time:

• Toasted English muffin topped with natural peanut butter and banana slices.
• Fresh fruit salad, a handful of roasted nuts and a glass of milk.
• Toasted tomato sandwich on grainy bread with yogurt on the side.
• Lean ham slice and tomato on a bagel.
• Bowl of oatmeal topped with apple slices, toasted almonds, cinnamon and milk.
• Scrambled egg made with 1 cup of chopped vegetables rolled up in a whole wheat tortilla.
• Breakfast parfait made with layers of fresh or frozen berries, yogurt and low fat granola.

Be sure to vary your lunches, dinners and snacks too.