The world of nutrition is too vast for even the most dedicated and conscientious health freak to know all about it. Here are ten nutritional mistakes people make which can be highly damaging to their health.
Relying too much on supplements
Getting nutrition from supplements instead of pure dietary sources. Most artificial supplements have chemicals infused and can pose a risk to your liver or kidneys for the metabolism of the same
Ignoring the high calorie count of smoothies
A nutritional smoothie with all superfoods is an enticing breakfast option. But a combination of avocados, almonds, bananas, coconut milk and the likes is very high on calories. The smoothies are great to be consumed in terms of taste and health benefits but the calorie count needs to be kept in check by ensuring a smoothie calorie count is less than 300 calories
Having whole flaxseeds
Flaxseeds are rich in omega-3 fatty acids, fiber and lignans and so most people add whole flax seeds in their breakfast. However, whole flax seeds can be broken down and digested completely by the system and so grounded flax seeds are most preferable.
Recommended Read: 5 Healthy Recipes That Include Flaxseed Oil
Replacing meat with canned beans
Beans are a vegan high source of protein and fiber. However, a can of beans contains 1000 mg sodium because of the salt added as preservative. That amount of sodium is equivalent to two thirds of your sodium requirement for the entire day. So, look for a can of ‘no-added salt’ or ‘salt-free’ beans when you crave for vegan protein!
Drinking almond/soy milk without shaking the carton
Milk alternatives like soy or almond are fortified with calcium and vitamin D supplements. But the added micronutrients and vitamins are heavy molecules and do not stay mixed in liquid for really long. Thus, they have a tendency to settle at the bottom of the carton. So if the carton milk is consumed without shaking the carton, the very purpose of consuming milk which is rich in micronutrients is lost.
Having too many sports drinks
Sports drinks are a great source of replenishing body sugar and salt after a great deal of perspiration. Hence, these drinks become extremely critical when you have to restore your electrolyte balance after a very intense workout like a soccer game or 45-60 minutes of HIIT/ endurance training. When these drinks are consumed after a light workout, the high volume of sugar and salt can actually add to electrolyte imbalance and weight gain.
Not checking the label on yogurt packs
Yogurt is fermented milk which is rich in probiotics. Probiotics are extremely critical for the conditioning of the gut. Unfortunately, most packaged yogurt that are readily available in the markets are pasteurized or heated which cause the destruction of probiotics. So do check the label for phrases like ‘live active cultures’, ‘lactobacillus’ and ‘L Bulgaricus’, as these indicate the presence of probiotics in the yogurt.
Relying on sugar for an instant energy burst
It is commonly believed that sugar gives instant energy, which is partly true as glucose has the ability to cross the blood brain barrier directly and thus the brain feeds immediately. However, sugar in an ultra-processed form is harmful as it is packed with excess calories and preservatives. Studies have shown that more than 60% excess calories consumed by people are through ultra-processed sugary foods.
Recommended Read: Sugar-free Diet Plan
Not consuming enough protein while on a diet
Most people start skipping meals or switch to raw fruits and vegetables when they are dieting. Such diets can compromise on the daily protein requirement of a person. Consuming adequate protein helps in burning 80-100 calories a day through metabolic processes. Also, protein helps to control sugar cravings of the body.
Not watching food intake (even of healthy foods)
It is a common misconception that healthy foods, especially green vegetables, can be eaten as much as one pleases. However, vegetables like spinach and kale also contain goitrogens which are responsible for causing thyroid dysfunctions, and so it is important to watch the intake quantity of these vegetables.
Do keep in mind these points the next time when you want to check whether you are leading a nutritionally balanced lifestyle!
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