10 Bad Eating habits that need to be changed
Not Eating Enough Fruits
The recommended consumption is 300 grams per day. That will be equivalent to 1 and a half large apples. The reason is fruits are packed with essential nutrients, rich in fiber that can boost our immune system. They are also lower in calories which helps with weight management.
Not consuming enough nuts and seeds
Provided you do not have allergy to these snacks, it is recommended to have about 20 grams of these daily. That equates to about 1 handful of nuts and always try to go for the baked version instead of the salted ones. The reason is that nuts and seeds are high in nutrients and protein for muscle building. They are also high in good fats that can help lower the risk of cardiovascular diseases.
Not consuming enough fatty fishes
It is recommended to consume about 2 servings of such fishes on a weekly basis. That equates to about 2 slices of salmon or mackerel weekly. These fatty fishes are sources of high quality protein, and a good source of Vitamin D. They are also high in Omega 3 fatty acids that are important for body and brain development.
Consuming too much salt
It is recommended to consume no more than 2000 MG of sodium per day. As too much sodium raises blood pressure in the long run and also encourages water retention in the body.
Too much processed meat
In fact, processed meat should be kept at arms length as much as possible. This is because, not only are they high in sodium content, they usually contain chemicals and additives that might be harmful to the body when consumed in the long run. Harmful processed foods include, ham, sausages, canned food.
Too much sugary foods
The recommended sugar intake per day for healthy individuals should be at 35 – 40 grams, or as what I would like to say, as low as possible. Just to put into context, one whipped cream frappe contains 60 grams of sugar! Sugar not only causes obesity, it is also the leading reason for developing diabetes.
Too much red meat
Red meat such as beef or pork should be kept at about 300 to 500 grams a week, that is about 3 to 4 cups of ground beef. Try substituting red meat with chicken or fish instead. There are observational studies which link red meat consumption to higher risks of heart diseases, certain cancers.
Not consuming enough vegetable
It is advised to consume 2 big servings of vegetables for lunch and dinner. Vegetables are high in nutrients and fiber. It thus supports a healthy gut and being lower in calories, helps individuals with weight management as well.
Inadequate poly and mono saturated fats
It is recommended to consume about 55 to 65 grams per day. They are ideal in raising good cholesterol (HDL) and lower bad cholesterol (LDL) in the body.
- Not enough whole grains
The need to consume more whole grains. That is about 125 grams per day, which is equivalent to 2 bowls of brown rice a day. The high fiber and nutrient content in whole grains help to not only maintain good gut health, its relatively lower GI levels as compared to refined grains helps sustain longer periods of energy supplementation.
There you have it, here are the 10 areas we can look to improve on when planning a healthy eating program.
By : Alvin Ho
B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)