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Food Cautions

Common Diet and Nutrition Mistakes

Common Diet and Nutrition Mistakes or Failings

Be careful for these.  They are the most likely places where you will fail at implementing a complete total health nutrition plan.  We all have so many years of bad nutrition that it is hard to change.  Furthermore, much of the food that is readily available to us is not the right food for our best health.  Change takes time so keep looking back at this list to see if you are falling into one of these traps.

1. Not getting enough omega-3 essential fatty acids.  Eat fish, seafood, and flaxseed regularly or take your fish oil and/or flaxseed oil supplements.  Getting enough essential fatty acids, in particular the omega-3 ones, is critical to good long term health.

2. Eating too many enriched wheat flour products.  Reduce all wheat product consumption.  They are almost all bad for you.  Skip anything that says “enriched” on the package or in the ingredient list.  Still having problems with too much wheat?  Then try to go one whole week without eating any wheat or any product containing wheat.  This will really make you examine your diet choices and you will be better for it.  Make a game out of it and challenge someone else to a “no wheat game” and see who can go the longest before they eat something with wheat in it.  Actually there is no health reason to prevent you from going forever without wheat.  Wheat contains nothing of nutritional value that you cannot get somewhere else better.  Wheat also causes allergic reactions in many people.

3. Not eating enough vegetables, especially the green ones.  This one almost everybody fails at doing correctly.  When in doubt always eat good vegetables.  Still not eating your vegetables?  Try the “only vegetables game”.  See if you can go a few days or week with only eating vegetables and beans.  Actually a diet of only vegetables and beans is pretty balanced for a one food group diet (Good fiber, vitamins, protein, low saturated fat, mostly all low or medium glycemic.  Just not enough essential fats.)

4. Not eating enough beans, especially the dry ones.  This generally leads to eating more higher glycemic grains for fiber.  Beans are vital as an excellent protein and fiber source.  Start substituting a variety of beans for potatoes and bread in your diet.

5. Vegetarians tend to eat mostly fruits and grains which leads to low amounts of protein and essential fats, nutrient imbalances, higher glycemic average, and is unhealthy.  Eat more beans, vegetables, eggs, and soybean products.

6. Not drinking enough plain water.  Make sure you have a container of water near you at almost all times.  Use a glass, a bottle, a bike water battle, whatever.  But just have water sitting next to you as much as possible and then drink it.

7. Making the “OK” glycemic snack type foods your main food.

8. Skipping breakfast and eating a large supper.

9. Not getting enough variety in your food selections.  You must eat a variety of foods to get all of the nutrients the body needs.

10. Too many trips to fast food restaurants.

11. Still using margarine and shortening.  Stop eating all margarine and switch to real unsalted butter or make better butter by melting/mixing 1 pound of unsalted butter with 1 cup of canola oil.

12. Eating popcorn as a snack, as a meal replacement, or while watching a movie before bedtime.  Popcorn is very high glycemic and will trigger a large insulin response, weight gain and other bad effects.

13. Having trouble skipping the candy and junk food munching habit.  Snack on nuts, seeds, berries, and whole low glycemic fruits and vegetables.

14. Don’t eat like everyone else at a party or social function.  Make sure you get substantial protein in you first before anything else goes down.  Skip the bread products, crackers, chips, and potato products.

15. Having trouble staying awake and using way too much caffeine.  Eat proteins and low glycemic carbohydrates to stay awake.  Protein foods stimulate metabolism much like caffeine, but without the side effects.

16. Not reading the package labels for all of the sugars and sweeteners in the ingredients.

17. Donuts, donuts, and more donuts make people run…….to their doctors later with health problems.

18. Watch out for the typical office treats.

19. Not getting enough exercise.  Without regular exercise, you must follow the nutrition plan more carefully and especially eat lower glycemic foods.

20. Still depending on too many over-the-counter drugs like pain relievers and cold medications.  If you follow this entire nutrition plan along with getting enough sleep, you should have less pain in your body and your immune system should be stronger and help prevent most common colds and flu.

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