如果您准备想要了解一个人的饮食习惯时，可以问问他早餐通常都吃些什么东西。“噢，就是喝茶，然后吃面包加果酱。”那么午餐呢？“再喝杯茶，然后吃面包加果酱。”下午茶也是同样的内容，有时甚至连晚餐也是一样，只不过多加一块烤鸡而已。他们自己都会烧菜，也说没有财务上的问题。所以为什么只吃这些东西呢？“我想我只是真的很喜欢面包加果酱而已吧！”人们日复一日坚持一样饮食的内容有很多原因。他们的选择会受到个人喜好、财务状况、料理能力和便利性影响。有些人说他们每天吃一样的东西是因为相信只有吃这些食物才能让体重维持在稳定的水准。也有一些非常重视健康的人，每天吃一样食物的原因只是因为这样才能达到自己所设定的营养目标。有人每天只吃非常精确数量的所谓“超级食物”，就是一点也不能过多或过少。
很多人每天都吃一样的食物，而他们就会很想知道这种习惯到底好不好。为了解决这个问题，可以试着帮助他们看到饮食规律和饮食单调间的差异。拥有相当一致的饮食习惯(规律)，以及每天只吃一样的食物(单调)间是有很大的差别。
例如有些人的饮食模式看起来比较像以下的安排：
早餐： 蛋白质和水果/蔬菜
午餐： 蛋白质和蔬菜
点心： 蛋白质和水果
晚餐： 蛋白质、青菜和健康的碳水化合物
但是这样的模式下，每天可以吃的食物却能变化丰富。这么做是有充分的营养理由。因为您吃的每一种食物都有独特营养素的组合。草莓和芒果都是水果类，青花菜和芦笋也是蔬菜，但是每种食物能够提供身体的营养素却不同。糙米和地瓜两者都是健康的碳水化合物，但就营养成分而言，两者的差异却很不一样。如果每天都只仰赖同样食物来摄取营养，那么建议您每周尝试一两次新的食物。例如用生菠菜取代萝蔓生菜来做沙拉。煮一种您一直想尝试，但却从来没有真正吃过的蔬菜。或者换一种您常吃食物的种类,譬如用深红色的血橙来取代常见的普通柳橙，或者以紫色的花椰菜取代传统的白色花椰菜。跳脱饮食单调问题最快的方法就是把每一次进食的场合当作“混搭变化”的机会。
作者：苏珊·鲍尔曼 Susan Bowerman
M.S., R.D., C.S.S.D.
加州大学洛杉矶分校人类营养中心副主任
运动营养学专家、康宝莱营养咨询委员会成员
Original Text :
Your Daily Diet: Routine or Rut?
I’ll never forget a patient I had many years ago. I
was taking a diet history from her, and asked her what she usually ate in the morning. “Oh, just some tea, and bread with jam”. For lunch? “Another cup of tea, and bread with jam.” Same for her afternoon snack. And the same for dinner, too – except she’d add a piece of grilled chicken. She knew how to cook, and she told me that finances weren’t an issue. So why such a limited diet? “Well,” she said, “I just really like bread with jam.”
There are plenty of reasons that people stick to the same diet day after day. Their choices are influenced by what they like, what they can afford, what they know how to prepare, and what’s convenient. Some people tell me that they eat the same thing every day because those are the only foods they trust will keep their weight stable. I’ve met others who are so health-oriented, that they eat the same thing every day just so they can hit their nutritional targets. I had one patient who ate only very precise amounts of what he considered to be ‘superfoods’ every single day – no more, no less.
I meet plenty of people who tend to eat the same foods day in and day out – and they want to know if that’s good or bad. In order to sort it out, I try to help them see the difference between a dietary routine and a dietary rut. There’s a big difference between having a fairly consistent eating pattern (a routine), as opposed to eating the exact same foods every day (a rut).
My pattern, for example, looks like more or less like this:
Breakfast: protein and fruit/veggies
Lunch: protein and veggies
Snack: protein and fruit
Dinner: protein, veggies and a healthy carb
But within that pattern, what I eat every day varies – a lot. And it makes good nutritional sense to do that. Because every food you eat offers a unique blend of nutrients. Strawberries and mangoes are both fruits – and broccoli and asparagus are both vegetables – but each food offers up very different nutrients to your body. Brown rice and sweet potatoes may both be healthy carbs – but, nutritionally speaking, they’re as different as night and day.
If you’re relying on the same foods day after day, make an effort to try a new food once or twice a week. Instead of your usual salad made with romaine lettuce, try raw spinach instead. Cook a vegetable you’ve always wondered about but have never actually eaten. Or try a new variety of something you eat all the time – maybe a deep red ‘blood’ orange instead of the usual navel, or some purple cauliflower instead of the traditional white. One of the quickest ways out of a food rut is to think of each and every eating occasion as an opportunity to ‘mix it up’.
I’ll never forget a patient I had many years ago. I
was taking a diet history from her, and asked her what she usually ate in the morning. “Oh, just some tea, and bread with jam”. For lunch? “Another cup of tea, and bread with jam.” Same for her afternoon snack. And the same for dinner, too – except she’d add a piece of grilled chicken. She knew how to cook, and she told me that finances weren’t an issue. So why such a limited diet? “Well,” she said, “I just really like bread with jam.”There are plenty of reasons that people stick to the same diet day after day. Their choices are influenced by what they like, what they can afford, what they know how to prepare, and what’s convenient. Some people tell me that they eat the same thing every day because those are the only foods they trust will keep their weight stable. I’ve met others who are so health-oriented, that they eat the same thing every day just so they can hit their nutritional targets. I had one patient who ate only very precise amounts of what he considered to be ‘superfoods’ every single day – no more, no less.
I meet plenty of people who tend to eat the same foods day in and day out – and they want to know if that’s good or bad. In order to sort it out, I try to help them see the difference between a dietary routine and a dietary rut. There’s a big difference between having a fairly consistent eating pattern (a routine), as opposed to eating the exact same foods every day (a rut).
My pattern, for example, looks like more or less like this:
Breakfast: protein and fruit/veggies
Lunch: protein and veggies
Snack: protein and fruit
Dinner: protein, veggies and a healthy carb
But within that pattern, what I eat every day varies – a lot. And it makes good nutritional sense to do that. Because every food you eat offers a unique blend of nutrients. Strawberries and mangoes are both fruits – and broccoli and asparagus are both vegetables – but each food offers up very different nutrients to your body. Brown rice and sweet potatoes may both be healthy carbs – but, nutritionally speaking, they’re as different as night and day.
If you’re relying on the same foods day after day, make an effort to try a new food once or twice a week. Instead of your usual salad made with romaine lettuce, try raw spinach instead. Cook a vegetable you’ve always wondered about but have never actually eaten. Or try a new variety of something you eat all the time – maybe a deep red ‘blood’ orange instead of the usual navel, or some purple cauliflower instead of the traditional white. One of the quickest ways out of a food rut is to think of each and every eating occasion as an opportunity to ‘mix it up’.
MS, RD, CSSD. Susan is a paid consultant for Herbalife
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