Unfortunately, thanks to technology and the spread of information, nutrition isn't as simple as it used to be. Plenty of health advice abounds on the internet and in the media. How can you know what is true and what is just an expensive trend? Start off by correcting these common mistakes.
Seemingly healthy substitutions
Do you justify your fast-food habit by ordering grilled chicken instead of greasy beef? Substitutions like this don't always make your meal healthier; in fact, they can make it even worse. Chicken used at
fast-food chains is sometimes injected with a salty brine to keep it moist, which jacks up the sodium content. If your sandwich has bacon and cheese on it as well, you might end up with more calories than a burger.
Here are a few other questionable swaps:
If you're counting calories to lose weight, it may seem logical to cut out snacks to reduce your daily calorie intake. What this actually does is increase your hunger and fatigue during the long break between lunch and dinner. While it is good to cut out unhealthy, processed snacks, the act of snacking is still important. Choose nuts to keep you full longer or fruit for low calories.
Another time that you don't want to cut out snacking is before heading to the gym. While you shouldn't fill your stomach, eating a 100 to 200 calorie snack 30 minutes beforehand will give you the extra boost of energy you need to have a productive workout and burn more calories. Try to mix carbs and protein, such as a slice of whole grain bread with peanut butter.
Boosting your vegetable intake
You've been trying to add more vegetables to your diet, so you've been boiling a few servings each night to have with dinner. Whats the problem? Unfortunately, many of the vitamins seep out into the water and get dumped down the drain. To cook your vegetables but still retain the nutrients, opt for steaming or even microwaving instead.
Another practice that will lose you nutrients is stocking up on fruits and vegetables and using them for a week or more. As soon as a vegetable is harvested, the nutrients in it begin to deteriorate. Spinach loses 50 percent of its folate in just one week. Here's what you can do:
Seemingly healthy substitutions
Do you justify your fast-food habit by ordering grilled chicken instead of greasy beef? Substitutions like this don't always make your meal healthier; in fact, they can make it even worse. Chicken used at
fast-food chains is sometimes injected with a salty brine to keep it moist, which jacks up the sodium content. If your sandwich has bacon and cheese on it as well, you might end up with more calories than a burger.
Here are a few other questionable swaps:
- Ground turkey for ground beef: Ground turkey often contains dark meat, which is high in saturated fat. To get lean turkey, make sure its ground turkey breast.
- Turkey bacon for pork bacon: When it comes to bacon, read the labels. Pork and turkey both have fatty and lean options.
If you're counting calories to lose weight, it may seem logical to cut out snacks to reduce your daily calorie intake. What this actually does is increase your hunger and fatigue during the long break between lunch and dinner. While it is good to cut out unhealthy, processed snacks, the act of snacking is still important. Choose nuts to keep you full longer or fruit for low calories.
Another time that you don't want to cut out snacking is before heading to the gym. While you shouldn't fill your stomach, eating a 100 to 200 calorie snack 30 minutes beforehand will give you the extra boost of energy you need to have a productive workout and burn more calories. Try to mix carbs and protein, such as a slice of whole grain bread with peanut butter.
Boosting your vegetable intake
You've been trying to add more vegetables to your diet, so you've been boiling a few servings each night to have with dinner. Whats the problem? Unfortunately, many of the vitamins seep out into the water and get dumped down the drain. To cook your vegetables but still retain the nutrients, opt for steaming or even microwaving instead.
Another practice that will lose you nutrients is stocking up on fruits and vegetables and using them for a week or more. As soon as a vegetable is harvested, the nutrients in it begin to deteriorate. Spinach loses 50 percent of its folate in just one week. Here's what you can do:
- Make a few trips to the grocery store throughout the week instead of one at the beginning.
- Buy local to reduce transit time after harvesting.
- Buy frozen foods, which are often flash frozen a few hours after harvesting.
Shawna is an avid writer about wellness and holistic health, including tips for a healthier life style. Find similar subjects from an Austin wellness center focused on longevity and weight loss in Austin, TX through its mind/body exercise programs.
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