The most common dietary mistakes
The current pace of life, meals eaten in a hurry and lack of time to prepare meals cause us to eat irregularly. This is one of the basic mistakes. What else should we avoid? Dieticians from NZOZ "Twój Lekarz" suggest: Joanna Pieczyńska and Katarzyna Zabłocka.
One of the most common mistakes is skipping breakfast and starting a new day without the right amount of energy. If your first meal doesn't appear until around noon, and you also feel chronic fatigue and sleepiness, consider whether the cause is not irregular eating. Remember that the best solution is to eat 4 to 5 meals a day with the right breaks between them (3 to 4 hours).
Excessive caloric intake of the diet
Do you ever feel like you've had enough? Every time you reach for flour dishes, those prepared with thick sauces and cream, fried and breaded dishes, or when you replace a salad with dinner with an additional portion of fries for the second course, you're taking a step towards obesity. The consequences of a poor diet and obesity are lifestyle diseases such as type 2 diabetes, metabolic syndrome, hypertension, cancer, and others.
Monotonous diet
If you keep reaching for the same range of products out of habit or lack of time, you can expect nutritional deficiencies. Are you avoiding fish and vegetable oils? Are you at risk of omega-3 fatty acid deficiency. Are you cutting out dairy products? Are you at risk of vitamin D and calcium deficiency. The more varied your diet, the greater the chances of meeting the demand for all nutrients.
Too low vegetable consumption
Remember that the minimum amount of vegetables and fruit is about 500 g (in proportions of 300 g to 200 g). Variety is important. In addition to root vegetables, leafy vegetables and cabbage, it is worth reaching for legumes. Choose fresh, seasonal vegetables and fruit and eat them preferably raw, unless your diet requires modification for health reasons.
Improper fat balance
Animal fats have a major impact on lipid disorders (too high cholesterol) and can contribute to the development of cardiovascular diseases and some cancers. This does not mean that you should completely give them up, but appropriate modification of their consumption will reduce the risk of many diseases.
Consuming highly processed foods
How often do you reach for sweets or salty snacks? Do you like fast food, powdered products or meals to reheat? Industrially produced food contains a number of additives that hypersensitive people may not tolerate well. It is usually high in calories and provides "empty" calories with little other nutrients, which contributes to the development of overweight and obesity.
Fluid intake too low
We should drink at least 1.5 to 2 liters of fluids a day, and about 2.5 liters in hot weather. Remember, however, that not only the quantity but also the quality is important. Avoid sweetened drinks, reach for water, herbal infusions, various types of teas, milk, kefir or diluted fruit juices. A good idea to replenish fluids is to eat soup or watery fruits and vegetables.
Avoiding whole grain products
It is worth replacing white bread or potatoes, etc. with wholemeal equivalents such as wholemeal bread and coarse-grained groats. Thanks to them, you will introduce more fiber, vitamins and minerals into your diet. Such a change will also help you lose unnecessary kilograms.