Eating on Repeat: Is it Healthy?
One of my nephews asked me a question the other day that I’m sure comes up for a lot of other people. So, with his permission, I’m tackling it here.
Every day, he makes a “super smoothie," as he calls it. First, I have to clarify that his smoothie is not a milkshake in disguise, as many can be. Far from it. With greek yogurt, spinach, fruit, nuts, chia seeds, and even some spices, it gives him protein, complex carbs, fiber, and healthy fats. Super!
His question was whether it was bad to have that same smoothie every day for lunch.
Well, like so many things in holistic nutrition – where one size definitely does not fit all – the answer is… it depends.
You didn’t really expect a “yes” or “no” from me, did you? C’mon!
Here’s the thing. Having the same lunch (or breakfast or dinner) every day isn’t a bad thing in and of itself – provided it’s a healthy, whole food-based choice, like the smoothie in this case.
But, that's not the whole story. You have to consider it in the context of the rest of your day.
Sure, there are some benefits to putting one meal on auto-pilot. If you’re pressed for time, eliminating the decision making that sits between you and that meal can help. Or, if you’re just starting to improve your eating habits, having a go-to breakfast or lunch that checks all the boxes can be a great way to build that habit before branching out.
The most obvious con, of course, is boredom. If you become fed up with your same old salad or smoothie, are you more likely to swing in the other direction and go for something unhealthy? Only you know if that’s a likelihood.
The even bigger con is the possibility of missing out on essential nutrients.
And this is where context comes into play.
The healthiest diet is one with the greatest variety of whole foods. As I’ve said before, think “eat the rainbow.” That’s how you’re going to get the full spectrum of vitamins, minerals, and phytonutrients. You want your diet to include fruits and vegetables of all the colors in the produce aisle, plus whole grains, lean protein, and healthy fats from sources like olive oil, salmon, avocado, nuts, and seeds.
So when you think about whether or not to have that same meal every day, look at the rest of your diet. If your other two meals are chock full of color and variety, I wouldn’t worry too much about sticking to your tried-and-true. But, if your day lacks color overall, then – staying with the smoothie example here – I would suggest switching up the fruit and greens. If your go-to is a salad, try some different base greens and veggies, vary the protein, or maybe even turn it into a grain bowl. Whatever will introduce the most variety.
At the end of the day, I approach nutrition from a “good, better, best” standpoint. Having a daily smoothie with protein, fruit, and spinach is good. Adding healthy fats in the form of seeds, nuts, or nut butters is even better. (Well done, nephew!) Varying the fruit, boosting the protein, experimenting with different seeds such as ground flaxseed, adding heartier greens like kale all elevates it to best.
At the same time, a healthy diet is nothing if it isn’t realistic. So, if the idea of varying instead of automating your smoothie takes it off the table, then I say leave it as is – just work to get more colors and variety into the rest of the day. Sound like a fair compromise? I hope so!
Ultimately, the best way to achieve optimal health through nutrition is with an individualized approach that fits your life, not someone else’s. One solution simply doesn't work for everyone. That’s why ChatGPT shouldn’t be your nutritionist.
The good news is that I can be! So whether you’re working your way from “better” to “best” and need a new strategy, or you can’t even see “good” on the horizon, I can develop a plan to get you where you want to be. Reply to me below to book your FREE consultation and let’s talk.
