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Despite what eating common sense would have us believe, variety is not the spice of life when it comes to food, and I show life: I eat (almost) the same thing every day. And if you’ve ever wondered what eating one food a day does to your overall health, it’s not as “bad” as you might think.
Eat The Same Thing Everyday Diet Plan
Now I’m not one of those who eats nothing but cheesy potatoes, but I’m a Soylent bro. The truth is that I love food. Actually, food is my job. Whether I’m checking out restaurants, trying recipes, visiting cheese makers, or introducing tourists (Covid-approved) to some of Paris’ best bakeries, most of what I eat is delicious—but not healthy or nutritious. To compensate for this, when I’m at home, I try to stick to a healthy routine, but for me, the routine doesn’t change.
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So what exactly happens when you eat the same food every day? It can be a surprise. And while you’re making good-for-you changes, be sure to try 21 of the best healthy cooking hacks.
While eating a variety of foods helps you get all the vitamins and minerals you need, experts say variety can also have side effects.
Dr. says Josh Axe, D.N.M., C.N.S., author of Ancient Nutrition, founder of DrAxe.com, and author of Ancient Medicine. “If you don’t feel good about the things you eat, you can end up eating them for pleasure and physical hunger, which in some cases can lead to overeating and weight gain.”
This problem, known in some quarters as “eating disorder”, can lead to eating after the point of satiety.
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Ultimate Performance Personal Trainer Emily Cervante says: “If we eat less varied and sensitive foods, such as salt, flavor, etc.” Reduced body mass was associated with reduced BMI. And while nutritionist and host of the Nutrition Diva podcast Monica Reinagel says that in some cases this can be a good thing, she gives the example of a crudité dish filled with a variety of vegetables (and thus she prepares many meals). It can also mean eating more unhealthy foods.
“Today we have an incredible variety of food available to us, especially in the form of highly processed snacks and desserts,” he says. “The researchers also see a clear link between body types and levels of unhealthy food consumption.”
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If you’re filling your diet with foods that are considered healthy choices, you know you’re setting yourself up for success.
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“A diet of little variety of nutritious foods can lead to a diet that has a lot of variety but fewer nutritious options,” explains Reinagel.
Another benefit? A variety of foods can make planning and shopping difficult, X says.
“Repeating the same meal over and over again makes the process easier, so you’ll continue to cook and eat at home,” he says. “And eating out more often can save on shopping and waste less food.”
Of course, there are some downsides to reducing the variety in your diet, one of which is a load of pesticides. So if you eat the same food every day, you must choose the best you can afford.6254a4d1642c605c54bf1cab17d50f1e.
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“Whether you eat the same thing every day or eat a variety of foods, you will reduce your exposure to organic chemicals and pesticides,” says Alicia Galvin, RD and nutritionist at Sovereign Laboratories. he explains. Check the Environmental Working Group’s Dirty 15 list to see which foods may be contaminated, and choose organic whenever possible.
Ax agreed, noting that “buying the kind of food you normally eat makes sense because this strategy can help reduce the amount of pesticides and other chemicals you eat.”
In addition to the organic option, it is important to know which foods can be harmful in large doses.
Renagel explains, referring to “many specific foods,” such as arsenic in brown rice or selenium in Brazil nuts.
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To this list, Ax adds fibrous vegetables such as kale and broccoli, and some FODMAP foods such as onions, cruciferous vegetables, apples, beans, legumes, and wheat, which can cause constipation for some people. Especially in large quantities.
“Some fish, such as shark, tuna and swordfish, can contain high levels of mercury and other heavy metals,” he says.
For those who regularly add fish to their rotation, they recommend sticking to freshwater fish and small fish with low levels of mercury, such as sardines.
Reducing the variety in your diet can also have a negative impact on your gut, according to Kimberly Jacobson, RDN, who says research shows that “when you eat a large meal over a long period of time, the your microbiome changes.”
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“The importance of having a diverse gut microbiome is a general health benefit,” he adds, “as is the need to meet the RDA requirements for vitamins and minerals to achieve optimal health.”
“Eating a diet that is too restricted in terms of variety can also increase the risk of food intolerances and sensitivities because your intestines can reduce the production of certain enzymes that are used to break them down, ” explains Cervante. “When you put it back into your diet, you may feel discomfort that you shouldn’t have.”
So how do you get the perfect mix of variety and consistency in your daily diet if you’re eating the same foods?
The comprehensive menu accommodates various parameters to minimize the risk of absorption, poisoning and malnutrition and prevent the side effects of food. In practice, this translates into a flexible list of some foods made with good, whole foods. Here are some tips to help you if you find yourself eating only once a day.
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Whether you follow a breakfast, lunch, dinner plan, choose six small meals, or choose a fasting plan where you only eat twice a day, you decide how many meals you eat. Every day is a first. Steps. In my case, I eat two meals a day – lunch and dinner – which I can eat fresh fruit, seasonal or whole, raw carrots in between.
There are three macronutrients that every body needs to function properly: fats, proteins and carbohydrates. For each meal, choose a high carbohydrate source from the first two and two or three sources, keeping in mind that your carbohydrate sources should also be high in fiber: think avocado, sweet potato, broccoli, or whole grains.
“Eating a high-quality diet doesn’t just make you feel good,” explains Servante, “it’s important for the healthy function of your gut microbiota, which affects everything from your posture to your immune system.”
He suggests making sure that half of every plate you eat is full of vegetables, preferably at least half green and the other half as bland as possible. When it comes to protein, choose sources that provide specific macro- or micronutrients, such as high-fiber lentils, luteinized eggs, or fish rich in omega-3 fatty acids.
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“Omega-3 has been shown to have powerful anti-inflammatory effects, as well as helping to reduce anxiety, depression, and many other health conditions,” says Cervante.
Micronutrients are essential vitamins and minerals, most of which are obtained from plants. Since each plant has different nutrients at this point, this is where variety will be most important.
“I try to rotate at least three or four different types of food and two types of fruit (to improve),” explains Reinagel.
“For example, vitamin A can be found in orange foods like butternut squash and carrots, while the best sources of vitamin K are dark, leafy greens like kale,” explains Jenny Fowler, Nutrition and Diabetes Prevention Practitioner (DPP). . and First Mile Care. “On the other hand, while grains contain some nutrients, they are all rich in B vitamins so you don’t need to focus on different types of grains.”
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Ax adds that while all micronutrients are important, “some are missing from people’s diets
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