The Top Ten Nutrition Mistakes That Even Health Nuts Make
Often, even when we strive to eat well, we make nutrition errors that we aren’t aware of. I’ve heard many people tell me that they are doing everything right when it comes to healthy eating. And yet they aren’t reaping all the benefits that they thought they would. More often then not I quickly find out that they have been doing one of these ten things. Nutritionist Cara Rosenbloom shares that these are the top ten things even her healthiest clients do wrong.
The Top Ten Most Common Nutrition Mistakes
1.Taking Your Supplements With Coffee
Did you know that the caffeine in coffee can hinder your absorption of certain vitamins and minerals? You probably didn’t if you have been washing your supplements down with coffee. This is one of the most common nutrition mistakes.
Researchers has shown that the absorption of calcium, iron, B-vitamins and vitamin D can be impacted by caffeine. Keep in mind that tea and cola also have caffeine and should not be your go-to drink for taking supplements. Instead, take your supplements with water and make sure to wait an hour after your last dose of caffeine.
2. Drinking Almond Milk Without Shaking The Carton
If you are drinking almond milk as a source of calcium and haven’t been shaking the carton before hand – think again. While milk alternatives are often fortified with calcium and vitamin D, these nutrients don’t bind to the liquid well and often end up at the bottom of the container. If you don’t shake them back into the milk before you drink, you won’t get the benefits.
3. Creating A Calorie Bomb When You Make A Smoothie
The most important take away when it comes to smoothies is that you should always use more vegetables than fruit. Using too much fruit is one of the most common nutrition mistakes.
You can also keep smoothies in the 300 calories range by serving smaller portions and by going easy on the nuts and seeds.
4. Using Regular Canned Beans For Your Meatless Meals
Beans are a great source of fiber and protein and an essential part of a healthy diet. So using them as a substitute for meat is a great idea. However, the catch comes in when you purchase canned beans that have close to 1000mg’s of sodium per cup! Just to put that into perspective, that’s two thirds of what you require in a day. Instead, look for ‘no salt added’ or ‘low sodium’ canned beans.
5. Adding Whole Flaxseeds To Breakfast
We all know that flaxseeds are jam packed with healthy nutrients. They contain omega 3’s, fiber and antioxidants. However, whole flaxseeds often pass through the intestines undigested, leaving you with a hole in your wallet and no health benefits. Buy ground flaxseeds instead.
6. Cutting Out Fruit To Cut Back On Sugar
There is no doubt that the highest source of sugar is sweetened beverages and processed foods, not fruit! On top of which, fruit has many health benefits including being high in fiber, vitamins and protective antioxidants. And let’s be honest, do you really know anyone who overeats fruit?
Furthermore, sugar is not bad for you, in fact we all require sugar to enjoy a healthy, functioning body. The question is not whether you are eating sugar, but ‘what sugar are you eating’? Refined, processed sugars are bad for your health and have been linked to an increased risk for a number of diseases. However, natural sugars, such as those found in fruit, are perfectly healthy for you in moderation.
7. Blindly Trusting ‘Low-Fat’ And ‘Sugar-Free’
Firstly, a product being ‘sugar-free’ does not mean it is healthy for you. Or even that it will help you to lose weight. Many sugar substitutes are as bad for your health as the refined sugar they are replacing. Artificial sweeteners have been linked to an increased risk for a number of illness. It is important to know your sugars and read ingredient labels carefully.
Secondly, while a product might be free of certain ingredients it may contain other nasty preservatives or refined ingredients. Therefore, it is important to keep in mind that while advertising has its place, that place is not to keep you healthy and you should look further than the front cover claims.
8. Skipping Salad Dressing
Did you know that vegetables contain fat-soluble vitamins such as vitamin A, E and K? This means that your body requires fat to absorb them. If you skip the oil and vinegar, you miss out on key nutrients from the salad. Skipping on healthy salad dressing options is one of the most common nutrition mistakes. Serve your greens with oil-based dressing, nuts, seeds or avocado to dramatically boost your body’s ability to soak up the veggies’ beneficial nutrients.
9. Missing Out On Probiotics By Buying The Wrong Yoghurt
While yoghurt might be fermented milk, and fermented products contain probiotics, not all yoghurt is made equal. If your yoghurt has been heated or pasteurized then all of the probiotics have been destroyed. When selecting a yoghurt, look for the words ‘live active cultures’ or for the names of specific probiotics. If you can’t find these on the label then don’t be fooled into thinking your aiding your gut health.
10. Refueling With Sports Drinks
When it comes to sports drinks you need to answer the following question honestly. ‘Have I exercised in a manner which has really depleted my body, or have I engaged in moderate exercise?’ And no, while going for a jog around the block may feel like death – it isn’t excessive exercise. Over drinking sports drinks is one of the most common nutrition mistakes.
Sports drinks are made to replenish salts and electrolytes which have been depleted during strenuous exercise. If you drink them regularly after moderate exercise, you are simply loading up on extra sugar. Your best bet is to hydrate with water.