How come that despite so many different types of foods out there, we sometimes get into a rut? Falling into a menu routine can be due to a lack of time, planning or knowledge. Unfortunately, a lack of variety and regular eating ready meals come with unpleasant pitfalls.
Eating the same foods limits the absorption of nutrients. You need a wide variety of vitamins and minerals. To get them, you have to eat different kinds of fresh foods every day. Those nutrients should come from fresh fruits and vegetables, lean proteins, legumes (beans and lentils), nuts and seeds, healthy fats (avocados, olive oil) and low-fat dairy products.
Eating prepackaged foods or takeout foods causes you to eat unhealthy ingredients such as refined carbohydrates; saturated or trans fats; large amounts of salt; and lots of calories, preservatives and more. An unhealthy diet is associated with an increased risk of many chronic conditions, such as high blood pressure, heart disease, obesity and cancer.
Easy ways to break out of the grind
1. Provide variety elsewhere. Many supermarkets carry a large number of healthy, prepared foods. It's a good idea to prepare the protein (such as fish or chicken) at home and buy the side dishes—vegetables, whole grains, or salads—to take home. Make it something you wouldn't normally eat.
2. Be adventurous. Try something unusual at least every other week. Make it yourself or get it from a restaurant. Note:Focus on vegetables or protein and avoid anything with a lot of butter or cream. Need ideas? Choose a country and view traditional dishes and recipes on the Internet.
3. Try a subscription meal box. Choose a box on a website and the pre-measured, fresh ingredients will arrive at your doorstep. Go for something with lots of vegetables and whole grains and protein.
4. Cook in batches. Cook once or twice a week and eat leftovers in between. Make a big starter (such as a well-stocked soup), roast chicken breasts, or cook a few side dishes (such as brown rice, quinoa, or cooked spinach) that can be eaten throughout the week.
5. Get your kids involved. They will be more likely to eat it if they have helped prepare it.
