Good Lifestyle

It's easy to enter a rut when it comes toto prepare dinner every night. You find a recipe or meal that you like, and soon, you place the same grocery delivery every week and you can set your clock at your Wednesday night meal ofSpaghetti and meatballs or sunset and vegetables. It's your safety space!

"Many people feel a security to eat the same food every day because these foods help themlosing weight, gain weight or maintain the weight they want to hold, "says Bonnie Taub-Ten, RDN, creator ofBetterthandieting.com and author ofRead it before eating - taking you from the label at the table. "Others eat the same foods because it makes them feel safe to have a habit that they do not have to think a lot."

But according to experts, it is essential to change your meals regularly. Sorry to break it, but eating this same dinner every day from the day you have mastered cooking is not the way forward.

Ok, so why is it exactly all that important to vary your meals?

There are several reasons why it is so important to vary what you eat every day, but the big here is nutrition.

"Seasons and growth conditions change the level of vitamins and minerals in our food," says Jennifer Authorized Piazzer ofReal food mixtures. "Our bodies have been designed with that in mind and prospered with variety."

Toby Amidor, MS, RD, CDN, Fand Expert from award-winning nutrition andThe Wall Street newspaper author of the best sellingThe best book of rotisserie chicken recipes, accept.

"It's good to eat your favorite food more frequently, but if you eat the same thing every day, you can not answer all your nutrient needs," she says. "This is the average of your consumption over a few days or a week that offers a better understanding of the nutrients you get more and more and how you should complete it," said, citing a 2015 study. Examining the diets of more than 7000 adults. The researchers found that those who ate a greater variety of foods were associated with a lower risk of metabolic syndrome.

Eating the same thing could also lead to nutritional deficiencies, even if you eat extensibly healthy foods. It's important to always have a mixture because variety is the spice of life, right?

"You can eat a well-balanced snag platekale,Salmon, andquinoa For dinner, who at a glance is incredibly healthy, "says Lindsey Kane,Sun basket Dietien and Director of Internal Nutrition. "But if you eat the same meal every night, you extend the supply of your body with the same nutrition profile, a strong source of certain vitamins, minerals and phytonutrients, but still lacks other critics. Nutrients, which, in Some cases can turn into nutritional deficiencies. "

Failures are not the only possible result of this type of food pattern.

So what other risks do you face? Well, even the foods that are very good for us can cause discomfort if they are consumed in excess. Broccoli, explains a personal trainer and a nutritionistJamie Hickey, is a good example. Although very healthy, broccoli and other cruciferous vegetables "have been known to cause an enlarged thyroid gland, weight gain and constipation."

"Blueberries are another healthy choice that when eaten daily can help prevent heart disease, weight gain and insulin problems," she says, "but they also cause acid reflux, diarrhea, bloating and heartburn. "

Eating too much food in some nutrients can even put you at risk of toxicity of vitamin, also explains the dietitianHannah Magee, if basically, you could end up giving you too much of the same vitamin every day. Manee also emphasizes the undeniable emotional component at the game.

"Variety is also an important way to prevent boredom in a healthy diet," she says. "It's something I often see: people come into a routine with their efforts, eating the same handful of food again and again until they can no longer look at them. You see, when eating habits Healthy are boring, they are much more difficult to stick. This is another reason why it might be useful to often change things. "

RELATED: These areEasy and home recipes that help you lose weight.

How do you change your meals to avoid eating the same thing every day?

In theory, eating different things every day looks like a good idea. But in practice, this can be difficult to implement. Here are some advice from our experts on how to do variety work for you.

1. Eat the rainbow.

It's shot for a reason! Make sure each plate you assemble is filled with color.

"Nutrients provide different colors. So you are less likely to miss nutrients if you eat colorful," saysErin Kesterson, MS, RDN, LD.

Registered dietitianHailey Crean Contact that making a rainbow plate is a great way to start.

"Many phytonutrient foods that provide health benefits are also responsible for color pigments in food," said, citing, for example, antioxidant anthocyanins that give their dark color. So color is always a good thing!

2. Buy whole foods.

Shopping for whole food makes it easy to make sure you get a variety of each plate.

"Certain snacks and processed foods are very calories or sweet - dense sugar and have little nutritional value (other than calories, that our body needs energy), Dr. Daniel Atkinson, clinical leader toTreated. "So for someone whose diet consists mainly of processed foods (think about fast food or microwave), it is likely that they will miss a lot of vitamins and nutrients, and their organs. Will not get the good things they need. Kitchen from scratch as much as you can, use whole foods and ingredients, it's a good way to keep your diet healthy and ensure a variety. "

3. Remember the food groups.

Think in large categories can facilitate small changes.

"I would say that the best way to think is not like specific foods, but as food groups," says Atkinson. "Ideally, a third of what we eat every day should be fruit and vegetables, a third should be amidous carbohydrates (such as potatoes, bread or cereals), a sixth should be a protein (then think Meat, fish, eggs or beans) and a little sixth should be dairy (which includes cheese, milk and yoghurt, or herbal alternatives such as soy milk). "

Kesterson suggests including at least one element of each of the following categories in your daily diet: dark green, hardwood vegetables, fruits, whole grains and proteins. It also suggests including blue and violent fruits, red, white, some yellow and orange every week. Add one to two portions of fish in your diet, then change things in these categories.

4. Make an exchange per week.

Instead of fully revision your menu every week, consider making a single modification - and this can be a small.

"For example, if a week you buy apples and bananas as fruit options, perhaps the following week that you could recover cherries and clothing," says Créan.

Taub-ten accepts.

"If you eat a salad every day, try adding a new component like a different green (rocket or spinach instead of Roman lettuce) or a nut (such as sliced ​​almonds) or a fruit (like strawberries, apricots of mango or dried apricots) to give you a new taste to explore and new nutrients to appreciate, "she says." If you are someone who never matches whole grains, simply focus on consumption. From one type of whole grain every week, like brown rice, "says Kane." Then, when it becomes your normal new, start exploring other whole grains such as Farro, Mil or Quinoa. Let the variety build slowly. "

5. Meal plan.

It might seem overwhelming at first, but take a little time on weekendsmeal meal will result in enormous benefits for your health.

"It can be easy to enter a grocery store and go directly to where your ordinary items are," says Susie Bond, Dietary or Nutritionist licensed withHealth first. "If you want to change your daily feed routine, start by looking for healthy recipes and make sure you write everything you need before going to the grocery store."

Do not be afraid of a little adventurous because in the long run, it's better for your overall health.

"The best thing to do if you find yourself cook and you eat the same two or three dishes again, it's time to explore other avenues," says Atkinson. "Maybe try a new cookbook and spend time planning something different. So give yourself a little time to the grocery store to watch the different cheapest options available, so you do not grab the nearest ingredients (and maybe more expensive) by hand. . "

By doing a little planning, you can make your meals variable, colorful and better health.