Named the most common mistakes in the diet of women
Last reviewed: 23.04.2024
All iLive content is medically reviewed or fact checked to ensure as much factual accuracy as possible.
We have strict sourcing guidelines and only link to reputable media sites, academic research institutions and, whenever possible, medically peer reviewed studies. Note that the numbers in parentheses ([1], [2], etc.) are clickable links to these studies.
If you feel that any of our content is inaccurate, out-of-date, or otherwise questionable, please select it and press Ctrl + Enter.
In the crazy rhythm of modern life, it is very difficult to monitor a healthy diet. We can even plan it and try to stick to it day in, day, but failures and occasional snacks are not entirely healthy. Let's figure out what mistakes we make in the everyday menu most often.
Too much sodium
The recommended daily sodium intake is 2,300 mg, but if you are older than 50 and you have blood pressure problems, sick kidneys or diabetes, then the daily dose of sodium should not be above 1,500 mg. Unfortunately, usually very few people pay attention to the excess of this amount.
How to deal with this? To control the intake of salt, cook at home more often and eat less food from restaurants or fast foods, and also refuse semifinished products. Also, nutritionists recommend to study the label before buying food. For example, in one tablespoon of soy sauce with a low sodium content contains 533 mg of sodium. Also, be careful when using seasonings.
Sugar
According to the recommendations of the American Heart Association, women should not consume more than 6 teaspoons of sugar per day (24 grams). But many ladies are far from this figure and add tea to sugar, and not vice versa. According to doctors, a spoonful of sugar in a cup of skin or tea, of course, will not do much harm, but if you handle your craving for sugar, it will only play into your hands.
How to deal with this? Develop the same habit as in the case of salt - read the labels on the products. Especially insidious in this regard, seasonings, drinks and sauces. Also, pay attention to low-fat products - depriving them of fat, producers cunning and add sugar to improve the taste.
Insufficient amount of fiber
The use of foods high in fiber slows down the rate of digestion of food and you feel fed for longer, which means that the energy level remains more stable. This has a positive effect on weight stability. In addition, fiber has a beneficial effect on the work of the gastrointestinal tract, prevents the formation of constipation, heart disease, colon cancer and diabetes. Women are encouraged to consume 25 grams of fiber daily, but most receive only 10-15 grams.
How to deal with this? Dilute your diet with foods rich in fiber, and use more water, which helps the food to move along the digestive tract. It is advisable to start the day with breakfast from whole-grain foods, also eat beans, beans, fruits and vegetables.
Lack of protein
Frequent snacks and a constant sense of hunger can be caused by insufficient intake of protein. This affects the weight. The woman's body needs a daily protein intake of 46 grams.
How to deal with this? For example, toasts for breakfast will not give such a feeling of satiety, as eggs can do. You can also have a snack with low-fat cheese or yogurt, and add nuts or seeds to the salads and do not forget about the greens.
Too much red meat
Despite the fact that meat is an excellent source of protein (an average of 21 grams per serving), researchers do not recommend eating too much meat because there is a direct link between eating meat and developing colon cancer. To get enough protein, only 85 grams of meat per day is enough.
How to deal with this? Do not cook meat as a main dish, it is better to use it in salads or as an additional ingredient in vegetable dishes, for example, roast.
Few water
Sometimes thirst is confused with a sense of hunger, so drink enough water so that the body does not confuse you with deceptive signals. It is recommended to drink from six to eight glasses of water a day. This dose may vary depending on your activity, diet and time of year.
How to deal with this? Before eating, drink a glass of water and listen to your body. Vegetables and fruits are 85% water, so make them a good habit.
[Too much carbohydrate
Of the total number of calories from 45% to 65% should come from carbohydrates, but often their amount consumed is much higher. We must not forget that carbohydrates are contained not only in pasta and bread, but also in legumes, cereals, as well as in vegetables and fruits.
How to deal with this? Reduce the amount of bread and baking in your diet, but vegetables and fruits, on the contrary, add. Beans, oats and lentils are also more useful choices.
Skipping meals
This is the biggest mistake and, unfortunately, the most common. Those people who skip meals because of employment or simply thinking that it will retain their figure are greatly mistaken. This can only lead to problems with weight and health.
How to deal with this? Eat breakfast for one hour after waking up and do not skip meals throughout the day. If you find it hard to eat in the morning, then at least eat a banana or yogurt.