Is It Good Or Bad To Eat The Same Food Every Day?

We’re all creatures of habit in our own unique ways, and for some of us that means eating the same thing every single day. Whether turning to the same rotation of meals comes from necessity or preference, it’s worth taking a closer look at the pros and cons of eating the same thing every day. We sat down with a nutritionist and dietician to figure out if this way of eating is good, bad or just okay. 

The most common reasons for eating the same thing every day 

There are a range of reasons why some people eat the same foods every day, such as a lack of interest in cooking, being a fussy eater, habit, convenience and budget. But regardless of the reason, remember that judgement and shame have no place on your plate or in your kitchen. 

You need simplicity and convenience 

When your meals and snacks look predictably similar every day, it eliminates a lot of decision-making from your day-to-day life. Your shopping list is familiar, your meal preparation becomes routine, and there are few surprises. This can be a comforting relief when you’re tasked with making decisions about literally everything else in your life (mental load, anyone?) - especially if you’re juggling work, parenting and a social life. Yes, boredom may creep in, but for the most part, you don’t mind because simplifying your meal planning and cooking makes your life so much easier.

You need to feel in control of your food choices 

If you’ve had a negative relationship with food or dieting in the past, eating the same foods regularly can offer a sense of comfort and control. While everyone needs to feel a sense of ownership over their choices, this one can point to a reluctance to stray from the familiar. If you find that seeking out a sense of control limits the variety of foods you feel comfortable eating, there might be some benefits to breaking this habit. 

You just don’t know what you like 

Yes, food is there to fuel us, but enjoyment, pleasure and socialising are also important aspects of eating. If you’re fussy and find yourself drawn to the same foods, try and think about what it is that you like. Is it the flavour? The textures? The appearance? The cooking method or cuisine? Find what you’re drawn to and look for similar foods to expand your culinary repertoire. 

You might not have the resources or desire to cook 

Perhaps the rising cost of living is causing you to scale back your shopping list or turn to more budget-friendly recipe ideas. Maybe after a long day of work, you just don’t have the time available to prepare a nourishing meal. Or you might just not like cooking. When these factors come into play, it’s often easier to stick to simple dishes, fast food options, takeaways, restaurants or packaged foods on repeat.

Is eating the same thing every day good for you? 

“Eating the same thing every day is perfectly okay as long as the meals you have chosen to eat are nutritionally balanced,” shares Sweat’s resident dietician and nutritionist, Eva. “Your body doesn’t recognise specific foods, just nutrients, so wherever you are getting those nutrients, whether it be the same foods daily or different foods, it really doesn’t matter!” 

While this means you don’t have to worry about the fact you’ve been eating the same breakfast for the last 10 years, there definitely are advantages to seeking out a varied diet. Remember, according to the Australian Dietary Guidelines, you should be enjoying a wide variety of nutritious foods from these five food groups every single day to ensure you’re getting a range of nutrients: 

• Vegetables of different types and colours as well as legumes and beans 

• Fruit 

• Grain foods, particularly wholegrain or high cereal fibre varieties, such as bread, cereals, rice, pasta, oats, quinoa and barley 

• Poultry and lean meats, fish, eggs, nuts and seeds

• Milk, yoghurt, cheese or their alternatives

So, what’s the downside when it comes to eating the same foods every day? 

You might want to mix up your meal inspo if you find that your daily rotation of meals doesn’t include a balanced mix of those five key food groups or is missing important nutrients. After all, variety is the spice of life. 

Eva recommends you think about your diet holistically over months or years rather than looking at a single week as a snapshot in time. 

“If you think about your diet over the entire year, you’re probably eating more variety than you realise,” she says. “If you’re worried about nutrition and do find yourself eating the same foods all year long, being mindful about eating seasonally is an easy way to naturally add variety to your diet by choosing what’s in season and combining those foods with your staple food items.”

So what are the best ways to mix things up at mealtime? 

• Try and eat seasonally: this is a great way to add variety to your diet by combining what’s in season with your staple food items

• Use the search function in the Sweat app to search for specific recipes that include foods you want to include in your diet or foods you already enjoy to discover new ways to eat them!

• Take a favourite recipe you often have on repeat and make a swap. Perhaps that’s subbing out beef for chicken or adding in some vegetables you don’t normally reach for at the supermarket

• When it comes to fresh produce, try to add, not replace for even more variety and nutrition in your meals

“If you’re a creature of habit, that’s ok,” Eva says. “Just make sure the meals you’re eating contain a mix of carbs, fat and protein as well as include some colour from fruit and vegetables.”

Food that feels good 

Stuck for dinner ideas? Discover over 200 recipes in the Sweat app that all have Eva’s stamp of approval!