Regardless of how many healthy snacks you eat or how hard you try to lose weight, most people end up making the same mistakes when eating healthy.
Of course, eating healthy can be confusing. You might think that you are adopting a healthy lifestyle, but you are actually sabotaging yourself. Here are some mistakes you might make when eating healthy:
⦁ Believing the “No Added Sugar” Label
According to the World Health Organization, you must look for ways to reduce your diet’s “free sugars.” When grocery shopping, you will find numerous products that fall under the category of “sugar-free,” “no added cane sugar,” or “100% natural sugar.”
However, “no added sugar” does not always mean that the product does not contain sugar. It could be getting its sugar from alternative sources, making it high in sugar. This includes fruit juices, honey, and fruit syrups. By the WHO definition, these sources are considered to be sugar-free, but in reality, they are not. Moreover, ingredients like dried fruit, rice malt syrup, and agave syrup all heighten the sugar content, making the product unhealthy.
Hence, when you shop, do not go on the labels. Instead, read the ingredients properly, whether you are buying food or drinks. Familiarize yourself with the different ways sugar can be hidden in products and choose healthier options.
⦁ Not Consuming Grains
Some individuals who have a coeliac disease cannot consume gluten which is usually found in grain products. Others believe that their systems cannot tolerate gluten because they develop gut issues every time they consume it. However, there is a misconception that all grains contain gluten.
Grains are actually extremely healthy. They are loaded with B vitamins, fiber, and other nutrients that are great for the body. Grains also contain carbohydrates which help boost overall energy. Cereals and bread make up one-third of the important B vitamin thiamin that our diets need. This means that if you do not consume grains, you will not have a variety of fibers left to consume. This is not healthy for your gut health.
Loads of studies show that those who consume whole grains are less likely to develop cancer and cardiovascular diseases.
⦁ Not Consuming Enough Fat
One of the mistakes you might be making when eating healthy is not consuming enough fat. Many people believe that cutting out fat from their diet will make them healthy, help them lose weight, and get rid of those extra inches. However, have you ever considered that your weight loss process might be slowed because you are not consuming enough fat?
The truth is that to stay healthy; you need to consume fats. Vitamin K, E, A, and D are fat-soluble, which means that you can consume them from the foods you eat. This means that even though olive oil, nuts, and avocados can increase your calorie count for the day, they provide fat-soluble vitamins that are crucial for our intake.
Moreover, do not only consume foods that are labeled “low fat” as you may end up binging on these foods. Instead, try to carefully choose the low-fat food you choose to put in your body. Animal fats are full of saturated fats, so you should choose low-fat milk and dairy products and continue your poultry and lean meat intake. However, when choosing low-fat products, make sure that they are not high in sugar instead.
⦁ Jumping On The Bandwagon Of Latest Diets
Many people are quick to sign up for the latest diets that are most talked about. They believe that since so many people are following them, the diet must really be working.
New diets will usually tell you that you cannot eat some foods or even food groups because they are toxic to your system. Usually, these diets provide an initial time frame during which is restrictive, after which you can start the “new” eating regimen. The catch is that you need to stick to these new rules of eating. For a while, you start to feel great. You have successfully managed to reduce your calorie intake, shed some kilos, and feel like your life is back on track.
However, following such diets, in the long run, is not possible. The restrictions eventually feel overwhelming and annoying, which is why we end up back where we started. Moreover, recent research shows that restrictive diets cause an increase in cravings which is why many people end up over-consuming high-calorie foods.
⦁ Snacking On Low-Nutrient Foods
One of the mistakes you might make when eating healthy is snacking on low-nutrient foods. You may be avoiding sugar and staying away from fried food, but you are snacking on corn cakes and rice crackers in between meals to curb your hunger.
Now, rice crackers and corn cakes are not bad. However, they do not contribute to the nutrition your body needs. If paired with cottage cheese, natural peanut butter, avocado, tomato, or low-fat cheddar, they can work well since these foods make them more nutritious.
Keep in mind that just because you are snacking does not mean you need to look for options that are devoid of calories. Kiwi fruits are rich in fiber and vitamin C, Brazil nuts have a good amount of healthy fat, and low-fat yogurt is loaded with calcium and pro-biotics, making it great for gut health. These foods are great to snack on and will also keep you full till your next meal.
Eating healthy is confusing, especially with the amount of new information you find every day. However, we advise you to stay away from fad diets and instead consume a balanced diet. You can eat everything, as long as you do not over-indulge.
Do not skip meals and include a wide variety of fruits and vegetables in your diet every day. Moreover, do not forget to stay active. A healthy lifestyle cannot only be based on your food consumption- you must aim to work out or take part in some form of physical activity every single day.