20 Crucial Nutrition Mistakes Even Healthy Eaters Make
We have access to so much information nowadays, including nutritional information. Actually, we have available information on everything nutritional-oriented, that is actually difficult to recognize good information from any other info.
That being said, you should know that misinformation is also widespread. Why is it that some myths keep on living, even when science says that they are not true?
Information about food is spread everywhere now. What used to be shared only by word of mouth now spreads on social media like wildfire. We are exposed to numerous false claims, that it can be difficult to separate fact from fiction.
So, before you make any decision based on what you’ he read or hears, you need to make sure that the source is reliable. Check the following points to clear up some wrong ideas that remain despite clear evidence showing the contrary.
1. We Drink Fruit Juices
Fruit juice may be a good source of nutrients, including precious vitamin C. The problem with drinking fruit juice lies in the fact that we maybe get too much sugar and too many calories. After all, when you buy fruit juice, it isn’t always what it seems to be.
Yes, high-quality juices may be labeled ‘100% pure’, but they are stored in special tanks or have ‘flavor packs’ added to bring back the flavor that’s lost in processing.
2. We Eat Energy Bars
When you are looking for a fast and healthy snack on-the-go you will probably always reach first for an energy bar. Although they are made from healthy ingredients, many of them are not different than Snickers, when it comes to the amount of sugar that they contain.
If your energy bar contains mostly nuts and fruit it may be healthy. Some bars are low in sugar and fat and contain a proper amount of fiber and protein. These are satisfying and nutritious snacks. Stick to bars with around 150-200 calories.
3. We Drink Sports Drinks
If you’re exercising for less than an hour you don’t need a sports drink. After all, these drinks were developed to help professional athletes. If you drink sports drinks regularly you should know that they contain half the calories of regular soda or a sugary fruit juice.
Drink too many sports drinks and you will see how fast calories add up. Unless you’re training for an extended period, all you need is water. You can even drink fitness water that can provide the necessary fluid with an interesting taste and just a few calories.
4. We Choose Organic Products
The organic food business is booming in the last years. We want better food for us and better conditions for the environment. Also, organic products don’t contain synthetic pesticides.
Synthetic pesticides are replaced with natural ones. So, what we don’t take into consideration is the side effects that natural pesticides may evoke. This area is yet to be researched.
5. We Buy Low-Fat Products
Many misconceptions are active around the role of fat in our diets. We believe that low-fat products are healthier for us, but that’s not necessarily the case.
The truth is that to make low-fat products, manufacturers add sugar, many stabilizers, and flavoring which are all bad for our health. Bear in mind that our body needs unsaturated fat that comes with lower cholesterol. It’s far better to cut out unhealthy fats and not to cut out fat altogether.
6. We Eat Granola
People usually believe that granola is healthy because it contains nuts, oats, whole grain, and dried fruit. But that’s not the case. Manufacturers use healthy ingredients, but they add sugar.
Granola offers some benefits in the form of iron and fiber, but you should always think about sugar. That being said, make sure that you always follow the recommended portion. So, keep portion size down and think about granola as an addition rather than a full-sized meal.
7. We Eat Dried Fruits
Dried fruit is a small and energy-dense product, that can boost our intake of vitamins, minerals, and fibers. The issue here is that dried fruit contains fructose and glucose. The sugar in dried fruit can cause numerous health problems.
The conditions under which dried fruit is made will decide on the healthiness of dried fruit. Some manufacturers will add preservatives to dried fruit, to make colored fruits more appealing. Also, some fruit is coated with sugar or syrup before it gets dried. You should eat dried fruit in small amounts.
8. We Order A Salad For Lunch
If your salad contains tuna, veggies, and a yogurt dressing it may be nutritious and a healthy meal. But, if your salad contains cheddar, crispy chicken, or even bacon with a ranch dressing – well, you might as well be eating a burger.
Salads are not always the best choice when it comes to calories. It’s all the added extras that make the difference. If you pack your salad with fried chicken, bacon, cheese, and creamy dressing you will have quite a calorie punch. For a healthy salad, you should start with beans, fruits, leafy greens, and colorful veggies.
9. We Eat Peanut Butter
Peanut butter is probably one of the most popular products in the States. And who doesn’t love it, right? It’s always on hand and you need just a slice of bread to make a quick meal. You can eat it as a salty version and a sweet one. But, there is just one problem.
Peanut butter contains much more than just peanuts. In general, peanut butter is full of trans-fatty and sugar. These ingredients are usually linked to heart disease. So, watch your portions.
10. We Eat Dark Chocolate
Dark chocolate contains polyphenols that can help to lower blood cholesterol, reduce the risk of diabetes, and even improve cognition. Most of the health benefits come from cacao. Chocolate must contain 70% cacao to be considered healthy.
You need to be careful when it comes to the portion size. There is always the risk of overeating and putting weight on if you eat too much. If can, eat chocolate after your meal.
11. We Eat Oranges For Vitamin C
As an antioxidant, vitamin C is responsible for many essential roles in the body. It’s not all about boosting the immune system. One orange contains 100 milligrams of vitamin C and 70 calories. The truth is that much other food contains vitamin C as oranges and fewer calories.
For boosting the immune system and having fewer calories you can eat seven large strawberries, one medium red bell pepper pr half a stalk of broccoli.
12. We Think That We Can Eat As Much Healthy Food As We Want
People usually can’t understand why they aren’t losing weight when they are only eating healthy foods. The main point here is that although nuts, avocados, and oatmeal are perfect for us, they are not low in calories. Portions size matters here.
If you can’t limit yourself to proper portion size, you may think about buying portion-controlled packages. Also, buying mini sizes instead of big tubs will keep calories in check.
13. We Eat Celery Because It Has No Calories
Just one celery stick contains only 10 calories, and much of this consists of cellulose which passes through the body undigested. Chewing celery is much better than eating chips. But, something can happen in you eat too much of celery.
Celery is high in sodium and fiber, therefore it can cause pain, gas, and constipation if you ingest too much. Also, too much sodium is bad for our blood pressure. The best way to eat celery is to mix it with other vegetables.
14. We Eat Hot Peppers
Hot peppers can increase the body’s metabolism and even promote fat burning. That’s usually thanks to a molecule ‘capsaicin’ found in hot peppers. If you intake just 6 mg of capsaicin a day you will promote fat loss and even suppress appetite.
According to recent discoveries, mild peppers have the same calorie-burning effect. It appears that dihydrocapsite (DCT) is just as effective as his spicy relative, capsaicin.
15. We Use Coconut Oil
Coconut oil is saturated oil and this type of fat was linked to heart disease and high cholesterol. Actually, in mid-2017, coconut oil was announced to be ‘bad’.
You should know that saturated fat isn’t as harmful as artificial trans-fats and even processed vegetable oils, which are high in omega fatty acids. If you can always opt for unsaturated fat.
16. We Ear Frequent And Small Meals
We’he been told that it’s much healthier to eat frequent and in small portions. However, a controlled study where one group are many small meals and other the same amount of food in fewer meals showed there is no difference.
Our metabolism fluctuates based on the size of a meal. So, when eating fewer, larger meals, there’s a significant spike in metabolism. Also, a meal frequency has less effect on us than on the total calories we consume. Also, when we don’t eat for a while, a cellular process takes place that cleans waste products out of our cells.
17. We Believe That Salt Is Bad For Us
Excess salt in the diet can cause high blood pressure, increased risk of cognitive decline, and even kidney damage. On the other hand, salt is an essential mineral and your body needs it. So, how to balance these two?
Reduce the amount of salt, but don’t cut it off completely. You already eat a lot of salt in processed foods.
18. We Never Skip Breakfast
We all heard a million times that – ‘Breakfast is the most important meal of the day.’ The truth is that people who skip their breakfast have a higher Body Mass Index (BMI).
But, people who suffer from impaired glucose regulation are those who will gain weight. If you are healthy and you don’t want to eat breakfast you don’t have to it eat. It doesn’t mean that you won’t be able to lose weight or you won’t be healthy.
19. We Drink Bottled Water
In general, bottled water is no healthier than tap water. In some studies, it was discovered that tested bottled water was tap water, just filtered.
One thing is for sure when it comes to bottled water – it produces an enormous amount of plastic. So, unless it’s stated differently by the government, tap water is cheaper, safe and much better for the environment.
20. We Measure Our Weight On A Scale
When we exercise and eat healthy we want to see something numbers, a result that will show us that we made progress. Therefore, we tend to use a scale to weight all the time.
What people don’t know is that what we see on the scale can be misleading. The human body is built from much more than just fat, and losing a pound mean nothing if you have lost all water.
There are more effective ways to track weight loss, such as measuring body fat percentage. At the end of the day, the best way to decide whether you’re achieving your health goals or not is by the way you feel and look.