With nutrition information coming from everywhere, it can be difficult to know what nutrition information is true and what is just made up.
When you eat breakfast, your metabolism gets revved up for the day
Reading your nutrition information from qualified professionals such as a registered dietitian is your best bet in making sure that info is accurate. These “mistakes” can cause you feel less than your best and can cause weight gain. Avoid these 5 mistakes in order to feel and look your best.
1. DRINKING YOUR CALORIES
Many beverages are high in calories but are not very filling. Juice for example has around 110-150 calories per 8 ounce serving. Fancy coffee drinks contain as many as 800 calories for a size large! These high calorie drinks add up and can contribute to weight gain. Your best option is to stick with low-calorie or calorie free beverages including water, unsweetened hot or iced tea and coffee.
2. SKIPPING BREAKFAST
You have probably heard that breakfast is the most important meal of the day and it’s true! When you eat breakfast, your metabolism gets revved up for the day and you may end up eating less overall than if you skipped breakfast. Eat breakfast within a couple hours of waking up. Great choices are Greek yogurt with fruit, oatmeal with nuts or eggs with vegetables.
3. SKIMPING ON PROTEIN
Protein helps keep you full until your next meal and is a super important nutrient. It also helps with muscle building and repair. Having a low-protein meal can make you ravenous sooner than a protein-rich meal. Most people need about 0.8-1.2 grams of protein per kilogram of weight. A 140 lb woman needs 51-76 grams of protein per day depending on activity level. Instead of 3 pancakes for a meal, have one pancake and a couple of eggs. For lunch, toss some canned tuna on top of a salad. For dinner, have bean burritos full of vegetables.
4. EATING HIGH SODIUM FOODS
Many people know by now the negative effects of consuming too much sodium. People are adding less salt to their foods but many people do not know some of the uncommon foods that are high in salt. Reduce intake of packaged foods which are often higher in sodium than fresh foods. Check sodium content of breads, ready-to-eat cereals, ketchup, tomato sauce and cottage cheese. These are often high in sodium so look for lower sodium varieties of these products. Stores now offer no-added salt canned beans, diced tomatoes, pasta sauce and chicken stock.
5. EATING TONS OF EXTRA CALORIES FOR EXERCISING
Many people believe that if they workout, they can eat whatever they want for the rest of the day. This is not the case. Unless you are doing extreme exercise such as working out hard for an hour a day or more, you do not need many extra calories than if you do not exercise. Think about this, in our ancestor’s days, they had to do a lot of physical labor just to live. Now, many things are digital or pre-made which saves us from doing labor. Exercise becomes even more of a necessity for us due to the lack of work we are doing.
If you workout, have a snack about 30 minutes after your workout such as a fruit smoothie with milk or Greek yogurt which combines both protein and carbohydrates. You most likely do not need to eat any extra calories for a workout like a walk or 30 minutes of cardio.