What happens when meal planning becomes a "food uniform"

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When Meal Planning Becomes a "Food Uniform"      

Am I eating enough protein? Is there too much sugar in this yogurt? Figuring out what to eat every day is annoying at best, debilitating at worst. One way to combat decision fatigue is to meal plan, or if you're like some TikTokers, you #eatsamethingeveryday. We're dubbing this practice having a "food uniform" because, like Steve Jobs and his turtleneck, you're taking decision-making out and bringing uniformity in.

While food rules (cough, almond moms) and single-food fads aren’t new, a “food uniform” may seem ideal, particularly against today’s onslaught of often conflicting nutrition info. It can ease the mental energy around food prep and give you a sense of routine. But consequences exist — and can impact your health.

Explain.

“Any behavior can become harmful if applied too rigidly,” says anxiety expert Amanda Etienne, PsyD. (Especially if you have/had disordered eating or difficulty listening to your body’s cues.) But the strictness of a food uniform can affect anyone and may: 

• Create anxiety. As if diet culture hasn’t given us enough unwritten rules, a food uniform can morph into a food rule, says Jessica Jaeger, MS, RD, CDN. “If someone experiences a great deal of guilt or stress if they need to eat a bagel instead of oatmeal … [it] can certainly compromise someone's mental health.”

• Impact your body and mind if you skip certain nutrients. “Not getting enough vitamin D and magnesium can definitely influence our mood,” says Jaeger. Research has shown a correlation between low vitamin D levels and depression and anxiety — and magnesium intake may improve stress levels, she notes. Not getting enough fiber could disrupt gut health, and limiting carbs or fats could mean missing out on the benefit of B vitamins and other nutrients needed to keep energy up. 

• Take the fun out of food. Contrary to what gym bros may have us believe, food isn’t just fuel. Even if you’re coming at it from a functional POV, the experience surrounding food is also “connection with our loved ones, nostalgia, culture, tradition,” Jaeger explains. 

Your move

• Meal plan with flexibility. Aim for meals that mix carbs, fats, protein, and fiber, says Jaeger — and rotate in different foods. Another option: Match specific days with meals — like taco Tuesday dinners — to get that routine without the rigidity.    

• Get creative. Cook with someone or experiment with recipes to find new foods to add to your lineup, says Jaeger.

• Check in with yourself. Feel extra tired? Have negative thoughts around eating? Depending on your answer, it might be time to talk to a professional, like a dietician or therapist.

Last week, we asked you to vote on a question to answer. The winner was:

What ingredients should I look for and possibly avoid in sunscreens? 

FEATURED EXPERT:

Scott Braunstein, MD

National medical director of Sollis Health

✅ Titanium dioxide and zinc oxide. These are ingredients found in “physical blockers, which both absorb and reflect UV rays from the sun.” (Compared to chemical blockers, which generally absorb them.) They can also cause less irritation — so they’re helpful for those with sensitive skin.

❌ Oxybenzone. Here’s why Braunstein suggests you may want to skip it.

Staying hydrated goes beyond drinking water — electrolytes also play an important role. So give us your best guess: Which of the following is not a benefit of consuming electrolytes? 

A. Supporting brain function

B. Maintaining body temperature

C. Supporting muscle function

D. Regulating fluid levels

The answer is *insert drumroll* B. So, yes, electrolytes are kind of a big deal. Enter: Drink LMNT, a science-backed electrolyte mix formulated for optimal hydration. The sugar-free, gluten-free, paleo-, keto-, and vegan-friendly supplement can be added to any beverage. Psst…we hear their new LMNT Sparkling water is just as tasty. Oh, and Skimm’rs get a free sample pack with any purchase.

We’re here to fact-check health trends, wellness assumptions, and myths. Such as:

Do mewing and chewing gum shape your jawline?

Well, actually, there’s not much credible evidence to say so. 

Teens are chewing gum and “mewing” (pressing their tongues to the roof of their closed mouths) to get a snatched jawline. The latter was pioneered by orthodontist John Mew (who, ahem, is considered controversial). 

While the evidence is weak, jaw exercises may help you strengthen some muscles, says Joyce Kahng, DDS, a cosmetic dentist. But "you cannot ‘out-mew’ the architecture of [your] oral cavity.” Plus, excessively touching your teeth together can lead to “a collapsed, worn-down bite” over time, Kahng adds. 

If you want to see some real change, you’ll probably need to speak with an orthodontist or a plastic surgeon.

"Spicy rosé"

What everyone’s drinking this summer, apparently. We have heartburn just thinking about it.