Eating the same healthy meals day in and day out can be a smart way to cut down on the amount of time you spend doing meal prep, as well as a trick for maintaining weight loss long term. However, if you choose to eat only the same meals every day, you need to be aware of the nutritional consequences – mainly, vitamin deficiencies. Add variety to get the most out of your diet.
Eating the same thing every day may cause your body to be deficient in essential micronutrients, like zinc and manganese. To ensure that you are getting all the proper nutrients your body needs, you can take a high-quality multivitamin (food based is best).
Deficiencies to watch out For
One of the most common deficiencies in the United States is iron-deficiency anemia. Iron is needed for the proper generation and function of red blood cells whose primary role is to deliver oxygen to different parts of the body. When one lacks iron, the red blood cells aren’t capable of delivering enough oxygen to where it is needed and in turn results in the feeling of fatigue, pale skin, and brittle fingernails and hair. Dark green vegetables like kale and spinach are high in iron, so are kidney beans and other legumes.
Yet another deficiency that is quite common is vitamin D deficiency. Vitamin D is synthesized by the skin in response to sunlight exposure, but it can also be consumed from food. This deficiency is characterized by muscle weakness and loss of bone density which results in a higher risk for fractures.
Food versus Supplements
Whole Foods vs. Supplements
It is always best to get your vitamins from natural food sources whenever possible, so one trick might be to swap out one healthy ingredient for another (for example, if you usually have strawberries in your morning smoothie, swap it out for blueberries or banana a couple times a week).
Routinely eating the same food is only a good idea when you have analyzed your food to ensure you are getting proper levels of all macronutrients and micronutrients. Although a multivitamin is a good idea for ensuring that we reach a daily intake of all the essentials nothing beats food.
How is Food Better?
An example is eating an apple or orange versus simply taking a vitamin C supplement. While the supplements help you, rest assured that you’re are getting your daily vitamin C intake. The benefits from a remain unmatched.
Fruit provides much more than vitamins, it provides filling fiber, protein, a handful of vitamins and it has a stimulating effect on your metabolism. This ensures that the Gastrointestinal tract is also well, not just vitamins levels circulating your blood, the human body gets fuel from food, not just vitamins.
Plan of Action
To ensure that you are nourishing your body with everything it needs it is recommended to consult a nutritionist before starting such an eating regimen. An expert can analyze your specific lifestyle demands, assess your metabolism, and help you plan out meals such that it won’t put you at risk for some of the most common deficiencies.