I used to recommend using a “rotational diet” with the goal of increasing the nutrient diversity of one's diet, as well as helping to prevent the development of food sensitivities which may arise from overeating certain foods. Using this template, foods (particularly protein sources) are rotated on a 5-7 day cycle, so that a food is not consumed two days in a row.
While eating in this way is still effective, it’s simply not practical, at least not for those of us in the US. Most Americans, even those with plenty of disposable income, have access to only a narrow selection of foods. The food system in this country is set up to produce mass quantities of a few crops and livestock, with no regard to the nutritional quality, flavor, or ethical agricultural practices.
Prioritizing seasonal and local food
Instead, I realized that a more realistic and worthwhile goal should be to have as large a percentage of your diet come from seasonal, locally-sourced food that is grown and raised in a healthy way. By doing this, you are increasing the nutritional value of your diet, as well as limiting your exposure to contaminants (coming from antibiotics, insecticides, fungicides, etc. And even better, you'll also be benefitting your local environment and economy.
As you become more connected to your local food system and get to know the farmers, fermenters, and foraging areas in your region, you'll be introduced to foods you never knew you had access to. This approach is more flexible and enjoyable for most, compared to trying to follow a strict rotational diet from the start.
So if the only locally-raised meats you can get come from a farmer that only sells beef, pork, and eggs, then go ahead and rely on those as staples in your diet and don't be overly concerned with the repetition of ingredients. I’m not concerned with developing food sensitivities when the foods are derived from healthy plants, fungi, and animals with a broad spectrum of nutrients.
Eating in this way will satisfy your cravings better than industrially produced foods. Most people are unaware of the enormous nutritional differences between so-called "conventional" foods dependent on synthetic inputs, and foods grown in harmony with nature. If you trust your tastebuds, which you should, they will tell you all you need to know about the differences in nutrient content. Flavor is nutrition after all! I'm not interested in compiling a list of references at the moment, but there is plenty of scientific research to back this up. Feel free to do your own research, but always make sure to check the “Conflict of Interest” statement at the bottom of scientific articles.
Visiting my backyard laying hens
An underappreciated way to add diversity to your diet
That being said, I had another realization while writing this piece. Most Americans completely ignore offal. These are the animal products typically not available in supermarket chains, such as bone marrow, liver, gizzards, and sweetbreads. These all have a different nutritional profile from skeletal muscle and can be a great source of fat soluble vitamins. I am well aware that many people find these cuts of meat unappealing, but that's only because we largely grew up in a culture that doesn't know how to utilize these items anymore. I grew up eating scrapple, but didn't have much exposure to organ meats beyond that.
Let's say that you go to your local farmer who raises cattle. Besides the common selection of skeletal muscle (steaks, roasts, etc), they will also be able to provide you can also get items like bone marrow, liver, and connective tissue, which all have a different nutritional profile from skeletal muscle, effectively increasing the variety of your diet. While I would never want to eat organ meats from conventionally raised cattle, organ meats from healthy animals are arguably the most nutrient-dense foods on the planet.
I know that many are fearful of trying organ meats because of unfamiliarity with the texture, flavor, and cooking techniques. For those of you, I suggest starting with chicken or beef heart, which is honestly not much different than a typical steak. They cook quickly, have a mild flavor, and have a firm but not tough texture. This mild introduction to offal, can help build up your courage to try other cuts.
Valuing food by nutrient-density, not weight
Once you start going down this path of local, seasonal eating, how you previously used to value food will be flipped on its head.
You’ll start buying for nutrient content instead of quantity. It's amazing how perceptive your tastebuds will become at assessing the nutritional integrity of foods. You’ll realize that when measured in terms of nutrition per dollar, eating this way is actually much cheaper than relying on industrial foods, despite what is often a higher cost per pound.
A lot of factory-farmed chicken is injected with saline solution. Why should you be paying extra for salt water? I guess most people are used to chicken simply being a carrier for the seasonings and sauces they slather on, with the meat itself having no flavor, so a watered-down, overly salty chicken is seen as normal.
Eating this way will also save you money by eliminating or greatly reducing your need for nutritional supplements.
If we all educate ourselves and support or participate in local food production, we can begin to make real, lasting changes to our food system and health.
