The most common dietary mistakes are not eating for a long time, eating too much meat and soft drinks, eating too little fiber, and not reading food labels.These bad eating habits increase the risk of diseases such as obesity, diabetes, high blood pressure, etc.heart disease and cancer, but there are strategies that can help prevent these changes.
Having a healthy and balanced diet helps you control weight and improve your body’s metabolism, reducing the production of free fats and radicals, which are the main substances that cause disease and premature aging.
- Spending too much time without eating is one of the most common eating mistakes that contributes most to weight gain.
- Many people say they don’t have time or if they eat.
- They will always gain weight.
- But preparing snacks between the main meals is critical to the proper functioning of the body and to avoid weight gain.
The gut breaks to eat is often prepared to absorb as much nutrients as possible, while the rest of the body begins to save energy.The end result is that fewer calories are burned during the day, and when a person eats too many meals, they end up saving extra calories more easily.
How to fix it: Eating every 3-4 hours helps control blood sugar, avoid excess food in large meals and maintain a high metabolism in the body.
Eating too much meat is a common habit that carries health risks such as increased cholesterol and uric acid, meats, especially red ones, are rich in fat and their preparation usually incorporates even more fats such as oil and butter, in addition of wheat flour. and breaded eggs.
Bacon and built-in meats such as sausage and chorizo are the worst options, because in addition to having more fat and salt, they are also rich in preservatives, dyes and flavor enhancers, additives that are toxic to the body and can irritate the gut.
How to fix it: prefer white meats and fish, and eat about 120g of meat per meal, which corresponds to the size of your palm.
Soft drinks are drinks rich in fructose, a type of sugar that increases the risk of insulin resistance and diabetes; they are also rich in acids that demineralize tooth enamel, favoring the development of cavities, and gases that cause abdominal pain, intestinal gases and gastritis..
In addition, these beverages contain sodium and caffeine, resulting in changes in blood pressure and water retention.See the other soft drink damage in: Soft drinks are bad.
How to fix it: Prefer natural drinks such as sugar-free fruit juices, teas, water and coconut water.
Fiber is found mainly in fruits, vegetables, seeds and whole foods, but these foods have been replaced by industrialized products rich in carbohydrates, salt and fats, such as packaged snacks and stuffed cookies.
A low-fiber diet increases hunger, promotes constipation and increases the risk of diseases such as colon cancer, and those who consume little fiber also have a diet low in vitamins and minerals essential to prevent diseases such as cancer and premature aging.foods are high in fiber.
How to fix it: eat at least 3 fruits a day, put salad on the main courses and prefer whole foods, such as bread and rice.
Industrialized foods are high in fat, sugar and salt because these ingredients are cheap and help increase product shelf life.Because they don’t read labels, people don’t know the ingredients used and don’t realize they’re eating a diet that’s harmful to their health.
A diet rich in fats, sugars and salt promotes the development of diseases such as obesity, diabetes, high blood pressure and atherosclerosis.
How to resolve it: Read the food label to identify the presence of fats, sugars and salt.Find out how to make good decisions at: How to know when not to buy a high-sugar food and food.
Watch the video below and learn how to fix these and other food errors:
Dietary errors in older adults are more harmful to health because at this stage of life the immune system is weakened and it is easier to suffer from diseases and complications such as infections and dehydration, for example.In general, the main dietary mistakes that are made at this stage of life are:
For example, older people should always have water or liquid foods on hand to stay hydrated in small sips throughout the day, and they should eat their main meals and snacks even when they are not hungry.They also need herbs at their disposal to use as cooking spices, replacing salt, and, whenever possible, an adult should monitor their diet to make sure the elderly have adequate nutrition.