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10 Bad Eating Habits

Author: FITivate | Published date: June 18, 2021 | Category: Nutrition

Not Enough Fruits

(300 g / day)

Equivalent to 1 and a half large apples.

Reason : Packed with essential nutrients, fiber that can boost the immune system. Lower in calories keeps helps with weight management.   

Not enough nuts and seeds

(at least 20 g / day)

About 1 handful of nuts (baked, not salted)

Reason : High in Nutrients and Protein for muscle building. High in good fats that can lower risk of cardiovascular diseases.

Not Enough Fatty Fish

(at least 250 mg / day)

About one standard slice

Reason : Contains high quality protein and good source of Vitamin D. High in Omega 3 fatty acids important for body and brain development, also lower the risk of cardiovascular diseases.

Too much Salt

(no more than 2000 mg of sodium / day)

Reason : Raises blood pressure and also encourage water retention.

Too much processed meat

Avoid as much as possible

ham, sausages, canned food etc

Reason : High in sodium, added chemicals and fats.

Too much sugar

Recommended 35 - 40 g / day (Healthy individuals)

One whipped cream frappe = 60 grams of sugar

Reason : leading factor for obesity, diabetes.

Too much unprocessed red meat

300 to 500 grams red met per week

About 3 to 4 cups of ground beef per week

Reason : High in saturated fats which might raise cholesterol levels.

Not enough vegetables

At least 400 g a day

2 big servings of vegetables for lunch and dinner

Reason : High in Nutrients and fiber. Supports a healthy gut and lower calories helps in weight management.

Not enough poly / mono saturated fats

About 55 to 65 grams per day

Reason : Helps to raise good cholesterol and fight bad cholesterol in the body.

Not enough whole grains

At least 125 grams / day

About 2 bowls of brown rice
Reason : High fiber supports good gut health and lower GI sustains a longer period of energy supplementation.

By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)

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