Food Mistakes That Can Get in the Way of Healthy Eating
Are you making these common nutrition blunders?
We all want to eat a healthy diet that helps us feel good and helps prevent
chronic diseases. Yet many of us are making food mistakes that can keep us from
getting the biggest nutritional bang from our food buck.
Here are some common diet mistakes that even food-savvy consumers make:
Healthy Eating Mistake No. 1: Buying Fresh Produce for the Entire Week
Once fruits and vegetables are harvested, they start losing some of their
vitamins, minerals, and phytochemicals. So keeping them in the crisper all week
long can mean robbing yourself of nutrition.
Instead, buy fresh produce every few days and supplement it with frozen
fruits and vegetables. Frozen produce is harvested at its peak and flash-frozen
immediately, which protects the nutrients from breaking down for up to a year
in the freezer. Look for frozen produce with no sauces or syrups added.
Healthy Eating Mistake No. 2: Buying Too Much Processed Food
Processed foods tend to have more sodium and saturated fat, and less fiber
and nutrients. Instead, start with fresh, whole foods as much as possible. When
you do choose convenience products, look for those that contain whole grains
(like whole-wheat bread and hot dog buns, whole-grain tortillas, and
whole-grain blend pasta), have no trans fat, and are low in saturated fat (like
bottled marinara made with olive oil, light salad dressing made with canola or
olive oil, and some broth- or tomato-based soups.)
Healthy Eating Mistake No. 3: Eating Out or Ordering Takeout More Often Than Not
"According to our research, the average American adult purchases a meal
or snack from a restaurant 5.8 times per week," says Annika Stensson,
director of media relations for the National Restaurant Association.
Indeed, 46.4% of the American food dollar is spent within the restaurant
industry. And much of that goes for takeout: Roughly 58% of restaurant traffic
in 2001 was specifically for takeout and delivery, according to National
Restaurant Association statistics.
One reason to eat more meals is to help prevent obesity. In a recent
Agricultural Research Service study of men and women ages 31-50, those who got
more of their total calories from conventional fast-food restaurants were
likely to have a higher body mass index (BMI).
Of course, cooking at home more often isn't always easy. Here are several
strategies that can help keep you from frequenting the drive-through:
- Start with a well-stocked pantry and refrigerator. Some of my favorite
ingredients to have handy for whipping up quick dinners are whole-grain pasta,
bottled marinara and pesto sauces, whole-grain tortillas, shredded reduced-fat
cheese, and canned refried beans.
- Get that slow cooker out of hiding and start collecting some slow cooker
recipes you want to try. Invest a few minutes in the morning to assemble the
ingredients, set the slow cooker on LOW, and leave for work. When you arrive
home that evening, dinner is ready to be served.
Try some fun and easy dinner options like soup and sandwich night, breakfast
for dinner night, pasta night, salad night, baked potato bar night, or homemade
pizza night (using whole wheat Boboli crust, whole wheat bagels, or tortillas
for the crust).