Seven Diet Sins
The most common nutrition mistakes -- and how to avoid them.
Mistake No. 5: Taking too many supplements.
"People tend to forget that a vitamin pill is a supplement --
it's meant to complement your diet, not act as a stand-in for the foods you
don't eat," says Heller. What's more, she says, taking too many vitamins
can end up sabotaging your good health.
"Every vitamin and mineral and phytochemical in our body works in
concert with one another, and it's easy to knock that balance off if you are
taking concentrated doses of single nutrients, or even groups of
nutrients," says Heller.
Bradeis cautions that any diet plan that claims you must take a high-potency
supplement to meet your nutritional needs should send up a red flag.
"It means that eating plan is not healthy," says Brandeis, "and
it also means you are going to miss out on the synergistic health effects that
can only come from whole foods -- including not only helping you to feel fuller
longer, but also preventing cellular breakdowns important to preventing
The solution: Both experts recommend taking no more than one
all-purpose multivitamin daily. Don't supplement your diet with individual
nutrients without the guidance of your doctor, nutritionist, or other health
expert. Keep in mind that the sales clerk in the health food store is usually
not a health expert.
Mistake No. 6: Excluding exercise.
While most folks believe nutrition is all about food, Brandeis says it's
also about how your body uses food -- and that's where regular exercise comes
"Without adequate exercise, you cannot maintain a high enough metabolic
rate to burn your food efficiently," says Brandeis. "A pill can't do
that for you; foods alone can't do that for you. Exercise is the only way to
The solution: Make exercise a regular part of your life. And don't
get hung up if you can't do it at the same time every day. If you miss your
routine in the morning, don't wait until the next day and try to do twice as
much. Instead, try to fit in some exercise -- even if it's just a little bit --
every day, says Taub-Dix.
Mistake No. 7: Believing everything you read about nutrition and weight loss.
"Just because someone writes a diet book or a nutrition guide does not
mean they are an expert," cautions Brandeis.
If you're turning to a book for guidance, she says, "look to the
author's credentials and ask yourself: Is this person a dietician; do they have
an advanced degree in nutrition? Or are you buying this book because it's
written by a celebrity who you think looks good?"
Even if an "expert" is behind your nutrition or diet plan, Brandeis
says, it's important to make sure the plan is based on solid research.
"Has the plan been tried on 20 people or 200 people? Have the results
been published in a peer-reviewed medical journal -- or is it based solely on
anecdotal reports? These are things that I fear many people don't pay attention
to before paying attention to what is being said -- and that is a huge
mistake," says Brandeis.