10 nutrition mistakes

Today I would like to share with you my knowledge about the most common nutrition mistakes. Below you will find a list of 10 most popular problems I come across in my everyday experience. I also show you the ways to deal with them.

  1. Inappropriate amount of calories in a diet.

Adjust the amount of calories to the needs of your body, age, sex, weight and physical activity. Remember that calories are a source of energy which is necessary for proper functioning of your body. When the amount is too low it may result in weight loss and lead to malnutrition. On the other hand, excessive amount is conducive to weight gain and obesity which may result in numerous health problems.

  1. Skipping meals.

Skipping meals is likely to result in snacking and developing bad eating habits. A well-balanced diet should preferably include 5 meals a day. It is important to keep the right proportions between meals and maintain permanent mealtimes. Meals should be eaten every 3-4 hours with breakfast as the most important meal of the day which should be consumed  within one hour of waking up. The last meal should be eaten no less than 2-3 hours before going to bed.

  1. Wrong meal composition.

Including too many simple carbohydrates and animal fats accompanied by sugary drinks are the most common mistakes I see in the composition of meals. Another problem many of us have is a full dinner. Remember that for this course you should avoid fat and stodgy products.

  1. Wrong proportions of fatty acids in a diet.

Too many saturated fats and not enough unsaturated fats, especially Omega-3, may result in circulatory system diseases. Remember to include mostly plant based fats which are a source of unsaturated fatty acids. At the same time, it is vital to limit the consumption of animal fats which are a source of saturated fatty acids. Do not forget to have fish at least twice a week.

5. Cholesterol phobia.

Cholesterol has a lot of vital functions in our body. It is one of the components of cell membranes, steroid hormones and bile acids. Cholesterol is part of myelin sheath and also of vitamin D. The content of cholesterol in a diet influences its level in blood and thereby affects the risk of developing atherosclerosis. When the level is too low it may also negatively affect one’s health. It can for example favour developing certain psychological disorders. For this reason, I recommend consuming a small amount of cholesterol as completely acceptable. There is no need to cut it out entirely.

  1. Too much salt and sugar.

Excessive consumption of salt may lead to developing high blood pressure and stomach cancer. Too much sugar in your diet is conducive to caries and obesity. You can replace salt with herbs (e.g. thyme, oregano, basil, marjoram, mint), spices (e.g. ginger, turmeric, black pepper, sweet paprika, onion and garlic). When you feel like eating something sweet always try to find a healthy alternative: have a fruit cocktail instead of sweets.

  1. Insufficient amount of fluids.

Make sure to hydrate your body properly! Drink at least 1,5 – 2l of water every day. If you work out, you must drink more! Remember that water is essential for all life processes in our body, including digestion.

  1. Lack of hygiene while preparing food.

Remember to wash all products thoroughly and and store them in proper conditions. By doing so you will reduce the amount of pesticides and toxins and also lower the risk of infections.

  1. Wrong meals before and after workout.

Having a meal rich in carbohydrates before training helps increase your energy reserves and improves physical efficiency. This kind of meal eaten before and after workout stimulates the creation of body’s carbohydrate resources. A diet rich in carbs extends the duration of physical effort before tiredness.

  1. No carbohydrate regeneration after intense training.

The right amount of simple carbs eaten in the first hours after training enhances the process of glycogen resynthesis and helps your body regenerate. In this case the best choice will be fruit  (e.g. bananas), a fruit shake, sport bars or rice.

 

Sources:

  1. Hammad SS, Jones PJ. Dietary fatty acid composition modulates obesity and interacts with obesity-related genes. Lipids. 2017;52(10):803-822.
  2. He FJ, MacGregor GA. Salt and sugar: their effects on blood pressure. Pflugers Arch. 2015;467(3):577-86.
  3. Eriksen BMS, Bjørkly S, Lockertsen Ø, Færden A, Roaldset JO. Low cholesterol level as a risk marker of inpatient and post-discharge violence in acute psychiatry – A prospective study with a focus on gender differences. Psychiatry Res. 2017;255:1-7.
  4. McCrory MA. Meal skipping and variables related to energy balance in adults: a brief review, with emphasis on the breakfast meal. Physiol Behav. 2014;134:51-54.
  5. Thomas DT, Erdman KA, Burke LM. American College of Sports Medicine Joint Position Statement. Nutrition and Athletic Performance. Med Sci Sports Exerc. 2016;48(3):543-68.

Comments No Comments

Join the discussion…

Comment is required

Sign is required