A healthy body starts at the dining table. However, the current trend of fast food based on "junk food" lacks essential nutrients and is high in harmful fats and sugars.
To change this situation, Argentine nutritionist Viviana Viviente drafted a report on the most common mistakes people make when eating. He tells us what we should pay attention to when eating. 1. A Harmful Start
One of the most common mistakes is not eating breakfast. Children, in particular, sometimes do not understand the importance of breakfast. 3 out of 4 children skip breakfast or have an inadequate one (such as just drinking a soda). This affects their performance at school: a decline in IQ and physical strength.
Breakfast provides the nutrients and energy to start a new day and helps prevent obesity. Skipping breakfast increases the risk of overeating during other meals or choosing high-fat and high-sugar diets. A healthy breakfast should include skim milk, yogurt, or cheese (though children under 3 should have full-fat dairy products) and grain products, meaning oatmeal, whole-wheat bread, fruit, or juice. 2. Not Paying Attention to a Variety of Colors in Food
Another common mistake is not including a variety of colored vegetables and fruits in the diet.
One should combine and vary colors. These diets should provide a balanced range of nutrients, such as antioxidant vitamins, folic acid (especially found in dark green vegetables), minerals, fiber, and phytochemicals. One should eat 5 servings of fruits and vegetables daily, and try to minimize cooking time, which helps prevent cancer, diabetes, high blood pressure, high cholesterol, osteoporosis, constipation, and colon diseases.
Another mistake Argentines make is only eating beans in the winter.
From a nutritional point of view, beans are a good source of protein. They contain beneficial plant oils, fiber, vitamins, minerals, and other phytochemicals. Another advantage is that they are economical and can be cooked in various ways, such as in salads, fried bean cakes, steamed, or in puddings. 3. Not Knowing the Difference Between Good and Bad Fats
A serious mistake is not eating fish and seafood regularly, which offer many benefits. The Omega-3 fatty acids in these foods can boost the immune system, reduce inflammation, improve blood circulation, and lower cholesterol and triglyceride levels.
There is no need to eat large quantities; an average of twice a week is sufficient. Fresh seafood can be steamed, stewed, grilled, or eaten in its natural juice from a can.
Regarding fats, another mistake is the habit of spreading animal fat or margarine (one should use low-fat cheese) on bread, or not using vegetable oil for cooking.
If you consume too much saturated fat, such as the cholesterol in animal fats and the hydrogenated fats in margarine, you increase your risk of disease.
In contrast, raw vegetable oils contain a high proportion of unsaturated fats (good fats), no cholesterol, and are an important source of vitamin E. In particular, olive oil contains substances that prevent cardiovascular diseases. On the other hand, when vegetable oils are heated to high temperatures, they become saturated fats or break down and lose their benefits. This is one of the reasons why people are advised not to eat too many fried foods. 4. Not Recognizing the Dangers of Salt
Who doesn't reach for the salt shaker before tasting the food? Unfortunately, this habit is deeply ingrained among us.
Most people don't realize that sodium is present in many foods, as it is used as a preservative, besides knowing that salt is used for cooking and seasoning. Therefore, it is best to eat unprocessed natural foods or low-salt foods.
Vegetables, fruits, grains, and beans are low-sodium foods; cold cuts, sausages, canned goods, dried noodles, and some seasonings are high-sodium foods. Excessive salt intake increases the risk of diseases such as high blood pressure, arteriosclerosis, coronary heart disease, cerebral hemorrhage, and osteoporosis. 5. Not Realizing That Diet Foods Can Also Make You Fat
"If I eat strictly according to diet recipes, I can eat without worry." This is a serious mistake. The only way to lose and maintain weight is to eat wisely and avoid a sedentary lifestyle. When buying diet foods, read the labels carefully to see what makes them different, compare them with other brands, and compare them with regular foods. Additionally, be mindful of the portion sizes of these foods, especially for special treats like desserts and cheese.
Only some very low-calorie foods can be eaten freely, such as vegetable juices and jellies. 6. Not Paying Attention to Building Strong Bones
"After adolescence, you no longer need to eat dairy products." This is another common mistake, because bones constantly need calcium. The best sources of calcium are milk, yogurt, and cheese. Although there are other plant-based foods that contain calcium (such as beans and dried fruits, including melon seeds), they do not provide as much of the mineral as dairy products.
Canned fish with bones (sardines, mackerel, and tuna) can also provide a large amount of minerals. 7. Lack of Understanding of Carbohydrates
There are two types of carbohydrates: simple carbohydrates, which are sugars, and complex carbohydrates, which are starches. Half of our diet should consist of carbohydrates, and of these, only about 10% should be sugar. However, this is not the case in reality.
Foods containing complex carbohydrates include grains, beans, potatoes, sweet potatoes, corn on the cob, and some fresh fruits and dried fruits, including melon seeds. Foods containing simple carbohydrates include sugar, honey, jam, regular soda, and some alcoholic beverages. The difference between the two is that the latter provides calories without the essential nutrients the body needs, while the former contains vitamins, minerals, and fiber.
On the other hand, when people choose complex carbohydrate foods, they should avoid the following mistake: most people are accustomed to choosing rice and white bread over whole-wheat bread, which has many advantages. It contains fiber and phytochemicals that can prevent several diseases, such as cancer, heart disease, and diabetes.