Too much sodium intake
The recommended daily intake for sodium is 2,300 mg. But if you are over 50, have high blood pressure, diabetes, kidney disease or bleeding African-Americans, should not your sodium intake above 1,500 mg per day. Unfortunately, many people on average consume about 3,300 mg per day, as reported by the Centers for Disease Control (CDC). “Most of our daily sodium comes from processed foods and restaurant foods, not the salt on your table,” says Begun.
The fix: Eat more fresh foods or preparing more food at home, so it can control how much salt you consume. Reduce food packaging. Note also sodium in seasoning. Even the low-sodium soy sauce containing 533 mg per tablespoon. Dine in the restaurant who cooks for you after ordering (not fast food), so you can ask the chef to prepare food without salt and soy sauce in food can reduce.
Sugar intake is too high
According to the American Heart Association, women should consume no more than 6 teaspoons (24 grams) of added sugar per day. But we consume about 22 teaspoons per day. “A spoon full of sugar in your coffee is not the biggest problem,” said Angela Lemond, a spokeswoman for the Academy of Nutrition and Dietetics. “Sugar is lurking in places that you did not realize.”
The fix: Learn to recognize added sugars in the diet composition. Consider your sugar in drinks such as corn syrup with high fructose content, sugarcane juice, molasses, honey, nectar and syrup. Note added sugars in the sauce and beverage packaging. And beware of low-fat foods. When companies get rid of fat, they often add sugar to improve the taste, said Lemond.
“Fiber slows your body to digest food, so the energy level will be more stable and you feel fuller for longer, helping weight management,” said Lemond. Fiber can also reduce the risk of constipation, heart disease, diabetes and colon cancer. Women need about 25 grams per day, but most of us only consume 10-15 grams, as stated by the National Institutes of Health (NIH).
The fix: Increment amount of fiber from time to time over the past few weeks so that the fiber does not make you bloated, and drinking more water can help smooth the fiber through the digestive tract. Start the day with a breakfast cereal that contains 5 grams of fiber or more. Eating a variety of nuts, peel of fruits, vegetables, and whole grains.
Not enough protein
Too little protein can not eliminate hunger, which can cause you to inadvertently snacking and weight gain. “A piece of toast for breakfast will not withstand hunger as do eggs are rich in protein,” says Begun. Women need about 46 g of protein per day, according to the CDC.
The fix: Try to consume eggs or Greek yoghut nonlemak or low-fat, which contains about twice the usual yoghurt protein, for breakfast. Try a snack of low fat cottage cheese, low-fat cheese spread on whole-grain crackers, peanut butter on apples or bananas. Sprinkle nuts or seeds over the salad and soup, eat more beans, soy products and vegetables such as kale (a type of cabbage) and Swiss chard at lunch or dinner.
Excessive red meat and processed
Meat is an excellent source of protein, with about 21 g per portion. However, according to the American Cancer Society, studies have shown a link between eating meat, sausage and pepperoni with colon cancer. “Portion size is only 3 ounces of protein,” said Lemond. That’s the size of a deck of cards in the palm of your hand.
The fix: Use meat as a flavor enhancer your main meal. Shredded beef or sausage handy to flavor the dish. Sliced meat in salads, stir-fried vegetables made by adding red meat or processed meat and meat substitutes in cooking bean chili. Select 95% lean beef and lean cuts, usually containing the words “round,” as the top round, or “loin,” such as the tenderloin.
“Not drinking enough water can lead to hunger if you’re feeling a little dehydrated,” said Lemond. Although needs vary each day based on how active you are, how hot and humid, and how much water content in the food you eat, the following general recommendations: six to eight glasses per day.
The fix: Before you snacking, drink a glass of water and check back how you feel in a few minutes later. Increment enjoyment of your water intake by adding berries, mint leaves, lemon or cucumber slices. Or add fruit juice in soda water, or try herbal tea hot or cold. Fruits and vegetables contain about 85 percent water, and consuming it can balance your daily fluid intake.
As many as 45-65 percent of total daily calories should come from carbohydrates, according to the CDC. “The problem is that we over-consume,” said Lemond. Not only the carbohydrates in rice, pasta and bread, but also in fruits, vegetables, nuts and seeds.
The fix: Focus on carbs that have more vitamins, minerals and fiber. Limit your intake of processed foods, like white bread and pastries, for fiber loss. Choosing more whole foods such as wheat, beans, lentils and fruits and vegetables fresh, frozen or canned. Replace white rice with brown rice, white bread with whole wheat bread, crackers and pasta, or use the lettuce or tortillas to wrap sandwiches.
You skip a meal
“This is probably the biggest nutritional mistake,” Begun said. “There is consistent evidence that people who skip meals, especially breakfast, are more likely to be overweight. You need calories to burn calories.”
The fix: Eat within an hour after waking and throughout the day. If you do not enjoy breakfast, chew something simple, like a banana or a low fat yogurt. If you are going to travel frequently throughout the day, “Bring snacks that contain less protein, less fiber and less fat so you will feel fuller for longer,” says Begun. Good choices include yogurt, low fat cheese, vegetables or almonds.