A healthy body starts at the dining table. Nutritionists have drafted a report on the most common mistakes people make when eating, which serves as a warning to us.
One: Skipping breakfast harms the body
One of the most common mistakes is skipping 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 drinking just one 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 and choosing high-fat and high-sugar diets.A healthy breakfast should include skim milk, yogurt, or cheese (children under 3 should have full-fat dairy products) and grain products, such as oatmeal, whole wheat bread, fruit, or juice.Two: Not paying attention to combining foods of various colors
One should mix and match different colors and vary the diet.
These diets should provide a balanced supply of various nutrients, such as antioxidant vitamins, folic acid (especially found in dark green vegetables), minerals, fiber, and phytochemicals.Eat 5 servings of vegetables and fruits daily, and minimize cooking time, which helps prevent cancer, diabetes, high blood pressure, and high cholesterol.Three: Not knowing the difference between beneficial and harmful fats
A serious mistake is not regularly eating fish and seafood, which offer numerous health 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 of these foods; an average of twice a week is sufficient. Fresh seafood can be steamed, stewed, grilled, or eaten straight from the can.Regarding fats, another mistake is that when people spread oil on bread, they tend to use animal fat or margarine (low-fat cheese should be used instead) or do not use vegetable oil in cooking. Excessive intake of saturated fats, such as cholesterol in animal fats and hydrogenated fats in margarine, increases the risk of disease.In contrast, raw vegetable oils contain a high proportion of unsaturated fats (beneficial fats), are cholesterol-free, and are an important source of vitamin E. In particular, olive oil contains substances that prevent cardiovascular disease.On the other hand, vegetable oils become saturated or break down and lose their benefits when exposed to high temperatures. This is one of the reasons why people are advised not to eat too many fried foods.Four: Not recognizing the dangers of salt
Who doesn't reach for the salt shaker to sprinkle some salt before tasting the food? Unfortunately, this habit is deeply ingrained among us.
Most people only know that salt is used for cooking and seasoning, but are unaware that sodium is present in many foods because it is used as a preservative.Therefore, it is best to eat unprocessed natural foods or foods low in salt.Cold cuts, sausages, canned goods, dried noodles, and some seasonings are high in salt. Excessive salt intake increases the risk of diseases such as high blood pressure, arteriosclerosis, coronary heart disease, cerebral hemorrhage, and osteoporosis.Five: Not knowing that diet foods can also cause weight gain
"If I eat strictly according to a diet, 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 different brands, and compare them with regular foods.
In addition, pay close attention to the portion size of these foods, and consume certain special foods in moderation, such as desserts and cheese after meals. Only some very low-calorie foods can be eaten freely, such as vegetable juices and jellies.Six: Not paying attention to strengthening bones
"After adolescence, there is no need to consume dairy products anymore." This is another common mistake, as bones continuously 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 this mineral as dairy products.Canned fish with bones (sardines, mackerel, and tuna) can also provide a large amount of minerals.Seven: 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, of which only about 10% should be sugar. However, this is often not the case in reality.Foods containing complex carbohydrates include grains, beans, potatoes, sweet potatoes, young corn, 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. Whole wheat bread has many advantages; it contains fiber and phytochemicals that can prevent several diseases, such as cancer, heart disease, and diabetes.