FOOD/ HEALTH SPECIAL......................... 7 mistakes even healthy eaters make

7 mistakes even healthy eaters make





People take the first step: vowing to eat well, starting now. But the problem after that is that they don't learn from their mistakes and within a month or so, return to their poor eating habits.
Here are seven of the most common diet mistakes...

1 NOT EATING ENOUGH PROTEIN WITH BREAKFAST 

You decide to eat healthy and choose a bowl of cereal with nonfat milk and a banana. An hour later, you start complaining of hunger. The protein from the milk is not going to keep you full until lunchtime. So, add a healthy fat to the cereal mix, like slivered almonds, or have a little extra protein -like a hard-boiled egg. It can make a big difference in your satiety level.

2 HAVING A SNACK

Most nutritionists recommend a mid-morning snack if it's going to be more than four hours between breakfast and lunch. But often, people misjudge the size of their snack and create another meal.Remember, a snack is a mini-meal, and it ought to be less than 200 calories. Plus, it should contain protein, healthy fat or both. If you aren't really hungry , there's probably no need for a snack at all.

3 EATING A SALAD FOR LUNCH

Dieters often boast they're eating salads for lunch, as if they think they're following the No. 1 weightloss guideline. Some salads are healthy, and some are not so healthy. Croutons, bacon bits, lots of cheese and a creamy dressing can be just the tip of a diet disaster.Too much chicken, too much avocado and too much olive oil can push it over the edge.

4 LEAVING THE CARB OFF THE DINNER PLATE

Believe it or not, you can lose weight and enjoy carbs with dinner. Many people think more protein on the plate is far better than adding a carb.However, it doesn't usually work out in the protein's favour. For example, a plain 225 gm chicken breast is around 375 calories, but if you were to eat a 113 gms serving and add a half cup of brown rice, you would save about 78 calories. Besides saving calories, you'll also be getting fibre, which overall may help with weight loss.

5 AVOIDING YOUR `BAD' FOODS

Ask yourself: What do you love to eat?
And don't list what you think you should be eating. It's important to continue to eat those foods you really love.Whenever someone completely avoids the foods they love, they inevitably feel deprived and give up on healthy eating. The key is to find a way to keep the favorites in the mix without sabotaging their weight-loss goals. For example, occasionally have a slice of pizza for lunch with a side salad, so that you don't wind up wanting to sit down for an entire pie.

6 NOT COUNTING THE CALORIES FROM ALCOHOL

You would think this would be a nobrainer, but too many people sabotage their weight-loss efforts by their consuming cocktails. Cocktails don't need to be flat-out avoided. Watch the size of your weekday pour -a 118 ml glass of wine doesn't have the same calories as a 355 ml glass.

7 TRYING THE NEXT FAD DIET

If you hear about a diet that promises you quick weight loss, run. If you hear about a diet that eliminates food groups, run faster. And if you think trying yet another diet instead of attempting to make lifestyle changes is the answer, think again.

BT19JUL15