It’s official: a worldwide crush on proper nutrition is gaining its momentum. However, even the expert healthy-lifestyle zealots sometimes lack the all-around knowledge on how to eat a healthy diet. Keep reading to discover which eating habits are regarded as potentially dangerous.
1. Whole flaxseeds for breakfast are not the best choice.
Flaxseeds are rich in lignans (antioxidants), fiber, and omega-3 fats, which are perfect to keep your heart healthy. The main reason whole flaxseeds are not desirable to be eaten with your breakfast is their low digestibility. All the useful nutrients can be found in the core, so it’s time to substitute whole flaxseeds with the ground ones.
2. The role of smoothies is a bit overestimated.
We understand why the smoothies are on top. They are super easy to make, just grab a handful of fruit and/or vegetables, blend them for a while and there you have it – a delicious juicy mixture! Still, this healthy drink suggestion is a calorie bomb. To avoid this nutrition mistake, make sure one serving of your cocktail does not exceed 300 calories, throw more vegetables into the mix, and try not to overdo with seeds and nuts.
3. Reconsider your intake of dietary supplements.
Every second counts in our speedy world. For this reason, lots of healthy lifestyle enthusiasts take their supplements with various drinks – coffee, tea, or even cola. Needless to say that these drinks contain caffeine, which impedes the absorbing of such useful minerals and vitamins as vitamin D, iron, B-vitamins, and calcium. Approach the supplement consumption wisely, take them with water.
4. No, seriously, meatless meal with canned beans?
If your body needs to fuel up with protein and fiber, beans are our suggestion #1. Nevertheless, it’s not the same with canned beans. They are supersaturated with sodium, so try to pick “low-sodium” or “salt-free” cans. If that’s a problem, you can still eat your beans from a can, but first, rinse them to get rid of 40% of the sodium.
5. Sugary beverages and fruit are not equals.
This is a common misbelief that eating too much fruit is unhealthy, as they are sugar-rich. Sweet fizzy drinks are way more dangerous because there’s no way to moderate their intake. Compared to fruit, which contains vitamins, fiber, and antioxidants, the ingredient list of sodas is not likely to show off with the same. Don’t deprive yourself of fresh fruit in favor of sugary drinks.
6. “Sugar-free” and “low-fat” claims are fraud.
Okay, this one will hurt, but they have been deceiving us for years! Whereas the label says a product is gluten-, fat-, or sugar-free, it may also contain a bunch of other undesired compounds (e.g., preservatives or refined ingredients). Don’t be lazy and read the list on the back before you purchase anything.
7. Sometimes a good shake can help.
Almond and soy milk often contain vitamin D and calcium, but these nutrients are heavier than milk and usually seek the bottom of the carton. Shaking your milk before the consumption can help you regain the beneficial effects of minerals and vitamins.
8. Salad dressings are a must.
By skipping the oil and vinegar, you obstruct your body from absorbing a fair share of antioxidants and vitamins A, K, E that can be found in vegetables. Try serving your salad with seeds, nuts, avocado or oil-based dressing to literally feel the power of veggies.
9. Not all the yogurts are probiotic-rich.
Although all fermented products contain beneficial bacteria, some types of yogurt are deprived of probiotics. Heating or pasteurization destroys the useful ferments that cannot be added back. When you purchase yogurt, make sure the ingredient list says it comprises “live active cultures.”
10. Sports beverages for a refill?
Mostly, it’s acceptable to refuel with a sports drink after a sweat-worthy marathon or soccer match. However, if your workout routine is not so strenuous, the best option is to rehydrate with plain water.