Good Lifestyle

Despite whatGeneralized healthy food wisdom Would we believe that variety is not necessarily the spice of life in terms of regime and I am living proof: I eat pretty much the same (almost) every day. And if you have already wondered what to eat the same foods every day made to your overall health, it is not as "bad" as you think.

Now, I'm not part of those people who eat only ringed potatoes, nor me, I'm a silky brother. The fact is that I like food. In fact, the food is my career. And that I come back to restaurants, test recipes, cheese producers visiting or (Covid-le Permit) tourists to some of the best pastry shops in Paris, a lot of what I eat is delicious - but far from more balanced or nutrients. To counterbalance this, when I'm at home, I try to stick to a healthier routine and for me, a healthy routine is not as varied.

But guess what? According to experts, it's good, with some warnings.

So, what's exactly when you eat the same foods every day? You could just be surprised. And while you make better changes for you, make sure to try one of the21 best healthy cooking hacks of all time.

By eating a variety of food products certainly helps you get all your essential vitamins and minerals, the variety can also lead to unfortunate side effect, according to experts.

"Eating a wide variety of foods can potentially make you eat more and consume a large amount of calories as a whole," says Dr. Josh AX, D.N.M., C.N.S, founder ofAntique nutrition,Draxe.comand author ofAncient remedies. "If you do not get used to the things you eat, you are more likely to eat them for pleasure compared to physical hunger, which canoverride and weight gain in some cases. "

This problem, known in some circles as "buffet effect", can lead to eating beyond the point of satiety.

"We perceive more comprehensive feelings if we eat a meal that has less variety in its sensory properties, such as salinity, sweetness, etc." said Emily Servant, a certified personal trainer atUltimate performance, citing an analysis of the National Weight Control Registry showing that the decrease in variety is correlated with the decrease in BMI. And whileMonica Reinagel, approved nutritionist and the host of theNUTRITION DIVA PODCAST, notes that, in some cases, it can be a good thing, offering the example of a cruise plate filled with a variety of vegetables (and therefore a wide range of nutrients), this can also say that you eat you eat more unhealthy objects.

"We have a staggering variety of foods at the disposal of the United States today, especially in the category ofUltra-transformed snacks and candies"she says." And researchers see clear links between this variety and level of consumption of poor ultra-transformed nutrients. "

If you are looking for a healthy meal inspiration,These are the easy and home recipes that help you lose weight.

If you fill your diet with the same foods that are all considered healthy options, you know you are already preparing for success.

"A diet of a relatively small variety of dense nutrients could easily outperform a diet with many choices of varieties but less nutritious," says Reinagel.

Another advantage? AX notes that a very varied diet can make it more difficult to plan and shop.

"Repeat the same meals on and tense to simplify the process, so you are more likely to stay with home cooking compared to food," he says. "And eating meals on repetition can also lead to savings during shopping and less food waste."

There are of course some disadvantages of reducing the variety in your diet, one of which is the load of added pesticides. That's why, if you eat the same food day and day,You will want to choose the best quality you can afford.

"What you were eating the same thing every day or you ate a varied, organic diet will reduce your exposure to chemicals and pesticides," says Alicia Galvin, R & Dietian resident forSovereign laboratories. Check the Environmental Working GroupDirty dozen andClean Lists To see which foods are most likely to be contaminated and choose organic as far as possible.

AX accepts, noting that it is "a good idea to buy organic food versions that you eat most often, because this strategy can help significantly reduce the amount of pesticides and other chemicals you consume."

In addition to choosing organic products, it is important to know the foods likely to be harmful to high doses.

"There are situations where to eat a very low variety diet could expose you to higher levels of certain environmental contaminants," says Reinagel, citing Arsenic in brown rice or "excessive levels of a certain nutrient", as selenium in the walnuts of Brazil.

To this list, the ax adds highly fibrous vegetables like curly cabbage and broccoli and someFodmap Foods like onions, cruciferous vegetables, apples, beans, legumes and wheat, which can cause indigestion for some people, especially in large quantities.

Serving zeroes in seafood as a food beware of consuming large quantities.

"Some fish, such as shark, red tuna and swordfish, may contain large amounts of mercury and other heavy metals," she says.

For those who add fish to their regular rotation, she suggests promoting freshwater fish and smaller fish with lower mercury accounts, such as sardines.

The reduction of the variety in your diet can also have adverse effects on your intestinal microbiome, according to Kimberly Jacobson, RDN, which notes that the search suggests that "when you eat a large amount of the same food over a long period, your microbiome changes . "

"The importance of having a diversified integrated microbiome is all the benefits of health," she adds, just as it is important to meet the requirements of the GDR on vitamins and minerals to reach a Optimal health. "

And too little variety can also contribute to intolerances and sensitivities.

"Eating a very limited diet in terms of variety can also increase the risk of intolerances and food sensitivities that your intestine can reduce the production of specific enzymes used to break them", explains maid. "When you reintroduce them to your diet, you can feel the discomfort you would otherwise have had."

So, how do you exactly get the perfect mix of variety and stability in your daily meals if you eat the same foods?

The perfect menu balances sufficient diversity to reduce the risk of intolerance, toxicity and malnutrition while possibly extinct the buffet effect. In practice, this translates into a return list of a handful of meals made with high quality entire foods. Here are some tips to help you if you are someone who finds you eat the same foods a day.

If you stick with the traditional breakfast, lunch, dinner routine, opt for six small meals or choose a fasting protocol that eating you twice a day, deciding how many meals you are going to eat a day is the First step. In my case, I eat two meals a lunch and a dinner - with the possibility of a snack of fresh fruit, season or a raw carrot, between the two.

There are three macronutrients that each body needs to prosper: fat, protein and carbohydrates. For each meal, choose a high quality source of old and three sources of carbohydrates, knowing that your source of carbohydrates should also be raised in fiber: think a lawyer, sweet potato, broccoli or whole grains.

"Not only aTaking high fiberBy keeping me feeling more powerful, "says servant", it is essential that the healthy functioning of your Gut microbiota, which affects all of your mood to your immune system. "

She suggested ensuring that half of each plate you eat either filled with vegetables, preferably at least half-green leaves and the other half as colored as possible. When it comes toproteinChoose sources that offer overlaps of macro or micro-nutrients, such as fiber-rich lenses, rich eggs in struggle or rich fish inOMEGA-3 fatty acids.

"The omega-3s were noted to have powerful anti-inflammatory effects, as well as to reduce anxiety, depression and many other medical conditions," said servant.

Micronutrients are vitamins and essential minerals, including many plants. Since each plant has different amounts of these key nutrients, this is where the variety will be the most important.

"I would try to rotate through at least three to four types of vegetables and two types of fruits (plus it is different from the best)," says Reinagel.

A shortcut? Make your plate as colorful as possible.

"For example, vitamin A can be found in orange foods such as squash and butternut cores, while a good source of vitamin K is dark, leafy greens such as Kale," says Jenny Fowler, a consultant in nutrition and a nutrition prevention program (DPP) withFirst mile. "On the other hand, while the grains have some variety of nutritional composition, they are all up in the B vitamins, so you do not need to wear as much attention to the variety of grains."

Ax adds that all micronutrients are important ", some tend to miss in the regimes of people more often than others."

"The nutrients you need to keep an eye on most depends on the type of diet you're following. If you are aplant-based eaterYou will want to be particularly careful to do enough B12, iron, calcium and zinc for example, "he says." If you follow ado-it-yourself WhereKeto dietMake sure you get enough vitamin C, fibers, magnesium and other electrolytes such as potassium and sodium. "

"Overall," AX continues ", some of the most common nutritional deficiencies related to poor diet quality are: magnesium, iron, potassium, B12, folate and thiamine, as well as vitamin D."

For this, Reinagel adds calcium (found in the seeds of chia, sardines and almonds) and Galvin adds folate, found in the green and leaves with leaves.

Create a basic structure of a meal takes the assumption, but also allows you to mix and match.

"Stick with the same meal basic handle" suggests the ax, "but also allows a rotation of the ingredients".

He suggests, for example, committing asmoothie Or the perfect yogurt in the morning, lighting the fruit according to the season. Make an omelette for lunch, but add a variety of seasonal vegetables depending on the day. For dinner, choose a meal salad or a grumbled vegetable plate surmounted by a small amount of high quality protein and fat, such as a poached egg and half a lawyer.

"The idea is to get comfortable with meals on repetition," said ax, "but to use which ingredients that are the coolest, friendly and available."

Reinagel recommends a "three-day rotation" meal to ensure that you cover all your nutritional bases, noting "You do not need to run strictly abcabcabc. You could do AAABBBCCCCC."

Above all, make sure to change things seasonally. Not only of season, locally grown foods have more nutrients, it's also tastier.

"I would think like a capsule cabinet," says Reinagel. "When the spring arrives, we put our sweaters and let's get out of our short-sleeved blouses. At the same time, you may go what 3-4 vegetables turn through. Instead of the winter squash, cabbages. Brussels and Courgence. Beans, you go to carrots, asparagus and peas of snow. "

Overall, if you eat the same foods every day, it's not necessarily a bad thing. As long as you make the right choices. So go get preparer meal !