Simple changes in diet, proper nutrition and adequate physical activities go hand in hand to keep you healthy and live longer. But making the right decision on what to eat and what to avoid is the key to success in managing your health effectively. Most often certain fallacies or misconceptions regarding diets may leave you nutrient deficient and may take a toll on your precious life. Read on to know whether you are making these 12 common nutrition mistakes.
1. Eating more often
The first thing you are advised to do when trying to eat healthy is eating many meals a day. Though it has been a matter of debate among health experts since many years, eating too many times is not considered healthy. What matters is the amount and type of food you eat and not how many times you eat. Though eating constantly may raise your metabolism to some extent but it can be highly unnatural for a human body to stay sated whole day. Moreover, recent studies have shown that the short fasting may boost the cellular repair in your body.
2. Downing sugar in form of fruit juices
Fruit juices, especially those which are made artificially may contain huge amounts of sugar which can be highly dangerous for you. Artificial fruit concentrate does not contain any goodness of fruits in it. Even the 100 % real fruit juices have added high quantities of sugar which may provide a base for many ailments to originate like obesity, diabetes and insulin resistance. Nutritionists suggest eating whole fruits which are high in fibers, vitamins and minerals and less in sugar.
3. Consuming whole wheat products
Whole wheat made its way among dieters and various health conscious people after knowing how eating refined wheat may damage your system. But eating too much whole wheat product may also harm you in some ways. Firstly, it contains a protein called gluten which may cause digestive and related problems in many individuals. People sensitive or allergic to gluten should completely avoid wheat products. Secondly, the whole wheat is made into fine flour to make various food products which are again harmful and are akin to products made of refined flour to some degree.
4. Avoiding proteins
Proteins are essential for muscle build up. Any deficiency may lead in losing muscle mass which can be highly dangerous for anyone. Researches show that including more proteins in diet may help in keeping you sated for longer and lose weight effectively. This is particularly because proteins takes longer time to break down and more calories are burnt by your body in digesting it.
5. Eliminating unprocessed food from diet
One of the biggest mistake one makes while trying to get healthier is reducing their portion sizes and eating less. On the way people often eliminate unprocessed fresh food from their diet. Unprocessed food includes green vegetables, fruits and unprocessed dairy which are considered highly nutritional by health geeks. It is therefore recommended not to avoid these foods and maintain good health by getting closer to nature.
6. Reducing sodium in diet
High concentration of sodium in food may cause increased risk of blood pressure and heart diseases but minimizing it too much may not prove to be much beneficial. A sodium deficient body may experience ailments like insulin resistance and increased levels of cholesterol.
7. Counting calories
Counting calories may aid weight loss comparatively but it may leave you deprived of nutrients. Many people avoid carbohydrates, fats and proteins in their diet to minimize the calorie intake. This may cause weakness in your body if not done in a proper and balanced way. Though it is true that reducing intake of calories may help some people in losing fat but most of the time it only strips off nutrients from the body.
8. Saying no to fats
In contrary to the previous beliefs, some fats have made its way in healthy diets. Earlier it was believed that consuming fats may increase the risk of heart diseases and may contribute to obesity. Recent studies have found that saturated fats are safe to consume and may help in reducing bad cholesterol and increase good cholesterol in your body.
9. Ignoring food nutrition labels and thinking health foods are completely safe
Reading labels is equally important when healthy eating is concerned. There may be many food products which otherwise contains harmful ingredients like refined flour, sugars and preservatives and show labels as nutritional food. Such food may be healthy to some extent by being low fat, organic or gluten free but this does not count to healthy eating. Organic food may have high quantities of organic sugar to add taste which may also contribute to diseases. On the other hand, low fat foods may be highly processed which is again not considered nutritional. Reading labels and selecting them carefully may help you in avoiding this nutrition mistake and assist you in understanding your food better.
10. Discarding the egg yolks
Time and again many dieticians have ignored the yolk because of its high cholesterol content. But the truth is consuming cholesterol does not increases its level in your body. Moreover, egg yolk is highly nutritious and contains essential vitamins, minerals, proteins and micronutrient to boost brain health. Since eggs are fairly high in proteins, they should be included in diet regularly without discarding the healthful yolk.
11. Thinking Frozen Fruits Are Not Nutritious
No wonder fresh fruits and vegetables are loaded with vitamins, minerals and fibers but relying on frozen fruits for nutrition is certainly not bad. Frozen fruits and vegetables are equally nutritious in having preserved minerals and fiber. It is far better than consuming fruit juices because juices may lack the fibers necessary for maintaining good health. Moreover, frozen fruits are convenient to use as you can store them and make them available when you do not have fresh ones in hand.
12. Eating Carbs In Wrong Time
Although many diets like low carb and high protein diets claim to be effective in maintaining optimal health and reducing weight, but too little intake of carbohydrates may make you unhealthy. It is therefore essential to maintain its appropriate levels in your body. Furthermore, eating carbohydrates in wrong time may contribute to some diseases and obesity. It is best to eat carbohydrates pre and post workout instead of eating it in breakfast of dinner. During a workout, body needs carbs to break it down into energy. In absence of it the body starts burning its muscle mass to release energy and this can be quite destructive. Most fitness experts recommend eating ample amount of carbohydrates coupled with proteins and consuming them at the correct time of the day can be highly beneficial for maintaining a good health.
If you are looking forward to a healthy lifestyle, avoiding the above mistakes commonly made by people may help you in attaining desired health results. It is much important to know which foods are healthy to keep adding a variety of them in your diet so that you stay sated and do not crave for junk foods.
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AB: Joecy Parker is an Online Manager For Dermatend – Remover Products for Moles and Skin Tags.. She likes to Blog about Beauty, Health & Skin Care.