Often, with a busy routine and lack of time, we end up always opting for the same foods for breakfast and for dishes that are not very different for lunch and dinner. The problem is that this practice of opting for the same menu (often limited), known as food monotony, can pose risks to our health.
You know that old tip from nutritionists that “the more colorful the plate, the better?” Well, this tip is given to us for a reason that goes far beyond worrying about the numbers on the scale. The variety of foods allows for a more balanced intake of nutrients. Therefore, by always eating the same foods, you end up not having access to all the nutrients your body needs.
In this article, we will show you the dangers of eating monotony and practical and healthy ways to avoid it. Stay with us until the end and learn how to vary your menu to receive all the nutrients necessary for your body to function properly.
What is food monotony?
Often, whether due to lack of time, creativity or the search for practicality, we always choose to cook the same recipes for breakfast, lunch and dinner. Or, we buy foods that are already part of our menu and choose the same dishes in restaurants.
Although it may seem irrelevant, this sameness is a major trap that nutritionists and nutritionists often draw attention to. This is a practice known as dietary monotony. It occurs when we prioritize the intake of only certain food groups, whether for convenience or due to some restriction.
In a diet where the goal is to gain muscle mass, for example, it is very common to frequently eat chicken and sweet potatoes. The same happens in crazy and highly restrictive diets where you only allow yourself to eat certain foods.
The truth is that no matter how healthy a meal is and no matter how much you like a certain ingredient, the ideal is not to repeat it so often and to make room for new food experiences, new flavors. The reason? We'll explain it below.
Why is monotonous eating the enemy of healthy eating?
According to experts, 60% of the calories consumed by the world's population come from just four foods: rice, wheat, corn and potatoes. Furthermore, according to Dr. Vandely Kinupp, a specialist in Non-Conventional Edible Plants (PANCs), of the more than 30,000 existing plant species, we consume between 100 and 150 of them.
Of course, eating the foods we like the most is wonderful. However, eating monotony is considered a major villain when we think about healthy habits. This is because, by always eating the same ingredients, your body may not receive all the nutrients it needs to continue functioning well. As a result, the body becomes predisposed to having some nutritional deficiencies, especially vitamins and minerals.
On the other hand, the body suffers from excess macro and micronutrients consumed in the diet, which can cause serious health problems, starting with the development of diseases.
Disease development
Diseases can be caused by both a deficiency and an excess of nutrients. In the first case, low calcium intake, for example, can lead to the emergence of bone disorders in old age, such as osteoporosis. A lack of iron can cause anemia.
Excessive consumption of certain food groups, especially if they have a high fat content, can cause problems such as high cholesterol, diabetes, high triglycerides and hypertension.
Binge eating and overeating behaviors
Another consequence of eating monotony is compulsion and the development of excessive eating behaviors. After all, when we eat only one food group, the tendency is that at the first opportunity to consume ingredients outside the menu, your body tends to ignore the physical signs of satiety and allows you to eat more than necessary.
Therefore, to keep your body and mind healthy, it is important to have a varied diet and consume ingredients from different food groups. Both macronutrients (proteins, carbohydrates, fats and fibers) and micronutrients (vitamins and minerals). Remember that each food has a specific composition and, therefore, a different nutritional value. Therefore, it is necessary to measure the amount to achieve balance.
Tips to stop eating monotony once and for all
The secret to good nutrition is diversity, right? However, to achieve this result, you need to avoid monotonous eating habits and change some habits in your routine.
Buy different foods
There is no way to maintain a varied diet if you restrict yourself to just a few ingredients. So, when you go to the supermarket, try to buy foods that are different from those you are used to.
If your menu is limited to only certain proteins, look for foods that offer other nutrients for balanced nutrition, according to what your body needs.
Eat seasonal fruits, vegetables and legumes
Eating seasonal foods is a great way to avoid monotony. In addition to providing your body with new nutrients by eating other fruits, vegetables or legumes, since they are from a certain time of year, they tend to be fresher, more nutritious and cheaper.
The more colorful, the better!
The more colorful your plate is, the more nutrients it will provide your body and the healthier it will be. A good tip is to vary the food preparations that go into each meal. This can help you avoid getting tired of the food and help you explore your taste buds even more.
Furthermore, the advantage is that this colorful plate rule applies to all ages, even children.
Use Bold bars in various recipes and preparations
Our bars can also help you escape from food monotony. For those times when a sweet treat is all you need or to boost your workouts, they are an incredible option.
In addition to their surreal flavor, Bold bars have 20 grams of protein and can be used in different preparations. Brownies , ice cream, peanut butter and many other recipes. If you prefer something quicker and more practical, just put them in the microwave for a few seconds. The texture and flavor are amazing. You can buy them here.
See? Eating a healthy diet and avoiding monotony doesn’t have to be difficult. With just a few changes to your routine, you can make the most of each ingredient.
Ready to start this change? 
