Is it healthy to eat the same foods all the time?
Most of us probably don't want to stand in the kitchen every day and cook and cook. But is it healthy to eat the same foods every day? Read on to find out more.
Nutrition is still a topical issue, and when you read different articles, each will provide you with different and, for the most part, conflicting information. Even many qualified professionals give their clients meal plans with the same daily menu, which is repeated over and over again, but is it really the right thing to do?
To determine how "healthy" it is to eat the same foods every day, consider the implications for our physical and mental health by looking at some of the advantages and disadvantages of consuming the same foods on a daily basis.
BENEFITS OF EQUAL DIET
1. NUTRITIONAL APPROPRIATION
If you plan everything you eat in advance, then you can make sure you have enough nutrients. Although it is easy to monitor calories and macronutrients, tracking all vitamins and minerals every day can be very tiring. If you are planning a daily menu that covers all your nutritional needs, then sticking to such a diet is an easy way to receive and monitor the nutrition you need.
2. COMFORT
Eating the same foods every day is convenient! You can prepare food for several days or even for a whole week in a short time and there is no need to prepare anything more. So you will save a lot of time that you would otherwise spend planning and preparing new meals.
3. COMPLIANCE
By eating the same foods all the time, it makes it easier for you to stick to your diet. You don't have to worry about social events that could interfere with your diet, because you know that you are sticking to your eating plan, so you should not be tempted by forbidden foods. Although temptation still exists, once you know your daily menu, it is much easier to resist these temptations. You can also take this as your predictable part of your daily routine, such as brushing your teeth or showering, because you don't have to make decisions about which foods to eat if you get hungry.
4. WEAK FOOD CHOICE
Poor food choices can help you stick to your diet. It has been shown that the more varied your diet, the higher your calorie intake. This phenomenon is called the "buffet effect" because it describes the fact that we tend to eat more when we have food with a large amount of food.
5. DIGESTION
Eating the same foods every day can be good for your digestion. When you know which foods are doing you good and which make you feel heavier, you will compile a diet that will not cause you any problems and you do not have to worry about food intolerance or other negative reactions to food.
6. CONTROL
Eating the same foods every day allows you to have complete or almost complete control over your diet. If you are trying to achieve a specific weight or physical goal, then this level of control will allow you to maintain a constant number of variables that might otherwise interfere with the process, such as sodium content.
DISADVANTAGES OF EQUAL DIET
1. WEAK FOOD CHOICE
Although poor selection can help fight overeating, but it is probably the only advantage. Generally speaking, a varied diet is a balanced diet, which means it will supply you with all the necessary nutrients you need for your health. A varied diet has been associated with a lower likelihood of developing metabolic syndrome, hypertension and abdominal obesity, and a varied healthy diet has also been shown to lead to greater weight loss.
2. NUTRITIONAL INSUFFICIENCY
The more you limit yourself to food and calories, the more dangerous your diet is. If you eat a lot of calories and foods defined as healthy foods, such as protein, whole grains, fruits, vegetables, low-fat dairy products, you will be much better off than someone who consumes fewer calories, but from a diet that does not meet all nutritional parameters.
3. SENSITIVITY
Eating the same foods every day puts you at greater risk of nutrient deficiencies and also makes you more sensitive to other potential problems, such as food contamination. If you eat fish with high levels of mercury, or use cadmium-contaminated cocoa powder daily, you are more likely to suffer from some adverse consequences than people who have a richer choice of foods and therefore eat these contaminated foods less often.
4. LOW MICROBION DIVERSITY
Consuming a variety of healthy foods can help grow a diverse microbiome. There is a lot of research around the microbiome because there are many factors that can affect the intestinal microflora and thus the diversity of abundant numbers and species of microorganisms. Based on this, we know that a varied diet can help maintain a healthy gut.
5. BORED
While eating the same foods can be comfortable and also easy to maintain, it can also be boring. Dining is a comprehensive experience. It is a sensory experience, with a pleasant or unpleasant taste, smell and texture, and it can also be a social event through which we can create lasting memories with the people we care about.
At first glance, some of these advantages and disadvantages do not seem to be directly related to health. However, if we take into account the impact of each of the pros and cons, we can see how the results are related to physical and mental health.
For example, a diet that is comfortable and easy to follow can have a positive effect on your mental health and not on the source of stress. Eating the same foods every day can relieve some of the stress of the diet, but again, that doesn't mean it's an overall healthy option. There are many supporters who eat the same foods every day, but there are also disadvantages to consider. So it is up to each of us what suits us best.
Generally speaking, the same diet every day is not very healthy. However, if you manage to observe a certain variety of diet and receive adequate nutrients without feeling bored or stressed, then the same diet may not be so unsuitable for you.
Another option is to set up a flexible menu that allows some adjustments. See an example:
Breakfast: Eggs or tofu, cereals or starch vegetables, fruits or fibrous vegetables, nuts or seeds
Tenth: Protein bar or cocktail
Lunch: Meat or legumes, oil or avocado, cereals or starch vegetables, vegetables
Olovrant: Fruit or vegetables, nuts or nut butter, yoghurt or curd
Dinner: Meat or legumes, cereals or starch vegetables, oil or nuts
Conclusion
By alternating foods you can ensure that you get an adequate intake of nutrients. For example, if you had little iron today, but your average for a week or month is fine, then there is no cause for concern. However, if you have taken in little iron today and eat the same thing every day, then you could experience the side effects of insufficient iron intake.
If you decide to eat the same foods every day, it is important to keep in mind that you will consume the same nutrients every day. Even if those foods are limited in calories, for example, it can be difficult to get all the nutrients your body needs. In these cases, it may be useful or even necessary for you to supplement the necessary nutrients in the form of nutritional supplements.
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