It is common for individuals to adopt a pattern of consuming the same or similar foods to eat every day. Breakfast may consist of a specific type of yogurt and fruit. Lunch may be a usual type of salad or sandwich. And dinner may consist of a tried and true combination of protein, vegetables, and grains. Known by some as food monotony, this eating style has come under renewed scrutiny from scientists and health professionals alike to determine if it is either beneficial or detrimental to a lasting lifestyle of health. The appeal is simple. Charting menus, shopping for various diverse ingredients, and determining exactly what to cook/serve each evening all impose a cognitive burden.
Regularly repeating menus alleviates much of that friction. It may also ease the tracking of caloric intake and aid in weight management. A recent review of food diaries kept by adults engaged in a comprehensive weight-control regime showed that, over a 12-week period, those whose diets exhibited somewhat less variation characterized by repeated menus and a steadier daily caloric intake lost a greater proportion of body weight over time, seemingly more able to maintain the plan. Nutrition experts say the repetition itself is not a concern when the repeated meal is nutritious. A nutritious repetition can be achieved by the meal containing protein, complex carbs, good fats and produce. Marion Nestle, a veteran nutrition researcher has noted, “there are many worse habits than eating the same good meal over and over again.” But, it isn’t unlimited.
No individual meal or limited selection of foods can provide all the essential vitamins, minerals and phytochemicals. If your choices are limited over several months, you could develop deficiencies, in particular if they are predominantly processed foods that contain excessive salt, sugar and refined oil. Microbe-diversifying effects play a role too. Different grains and other plants are eat-stimulants and provide support for a broad spectrum of advantageous microorganisms.
A little stir may be patient, but a long standing monotony can both cause microbe-minorities to thin outbut again the potential reaching of a simplified diet is heavily dependent upon how long-added-to-added-to-added-to-required nutrients. Most individuals already do a less severe form of this everyday without even knowing it. Breakfast is the most saved common meal of the day because it quite often is a functional, not social meal.
Applying the mind frame of doing this to other meals can be done if meal prep is important and still eat some variation of fruits and vegetables and whole foods, throughout the rest of their diet. For example, if someone eats the same lunch five days a week because they have planned dinners and snacks, it may not be an issue for most healthy adults. It all comes down to individual’s goals and what they prefer. If one’s goal is to make life easier or shed fat, limiting the options to a handful of that person’s go-to dishes will make life much easier, and allow that person to hit all the critical nutrients without much thought.
If one loves to cook, gets bored of the same old, who knows when it’s time to spice things up. Being attentive to one’s energy and mood, noticing hunger and cravings can be the first clues that an overhaul is needed. Incorporate in some mundane ingredient swaps, for example, eating a different vegetable or extra of a different animal protein that fit within your set structure.
