Hoping to improve the health of your overall diet? Registered Dietitian and Certified Diabetes Educator Annie Hoang uncovers five common pitfalls to avoid.
Depriving yourself. Crash diets, cleanses and other extreme approaches may help you lose weight in the short term, but should be avoided. They can negatively impact your health and are extremely difficult and risky to sustain. Instead, opt for a balanced diet based on Canada’s Food Guide, and ensure you are incorporating regular physical activity into your life.
Skipping meals and snacks. They call breakfast the most important meal of the day for a reason: it gives your body the necessary fuel to propel into your daily activities. If you skip meals, you are more likely to overeat and reach for any foods that are available, regardless of their nutritional value. Instead, plan to have 3 meals per day and 1-3 healthy snacks, depending on individual needs. Try to space your meals about 4-6 hours apart. Opt for foods that are high in whole grains, fiber, protein and fruits and vegetables.
Eating mindlessly. Make sure you finish eating before turning on your TV! Mindless munching may seem harmless, but those small amounts can add up quickly. Be mindful of portion sizes, especially when it comes to snack foods. Measure out a handful and pack the rest away to avoid overdoing it. Being mindful and attuned to your eating means you will need less to satisfy your body’s needs.
Ignoring the whole food. Many people think if something is labeled ‘low-fat’, that means they can indulge in large amounts. The reality is that many low-fat foods may actually have more calories, and are not necessarily superior nutritional choices. The better option is to read nutritional labels carefully. Sometimes, it’s better to choose a full fat product and just eat a small portion of it.
Drinking your efforts away. Juice, sodas, specialty coffee drinks and alcoholic beverages can be major calorie traps. Many are high in sugar, fat and calories, and won’t do anything to help you feel full. While hydration is important, reach for options that won’t wreak havoc on your waistline, like water infused with lemon, or coffee and tea topped with low-fat milk.
