The Biggest Mistakes while Women Eat

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					The Biggest Mistakes while Women Eat
When you're having a lot of activity, it is easy to reduce certain nutrients and other nutrients to
multiply. The good news: "No food or food component that should be eliminated from a healthy
diet," said Rachel Begun, a spokeswoman for the Academy of Nutrition and Dietetics. "But you
have to plan a little bit." Here are the most common mistakes women when setting nutrition and
how to fix it.

Too much sodium intake


The recommended daily intake for sodium is 2,300 mg. But if you are over 50, have high blood
pressure, diabetes, kidney disease or bleeding African-Americans, should not your sodium intake
above 1,500 mg per day. Unfortunately, many people on average consume about 3,300 mg per
day, as reported by the Centers for Disease Control (CDC). "Most of our daily sodium comes
from processed foods and restaurant foods, not the salt on your table," says Begun.

The fix: Eat more fresh foods or preparing more food at home, so it can control how much salt
you consume. Reduce food packaging. Note also sodium in seasoning. Even the low-sodium soy
sauce containing 533 mg per tablespoon. Dine in the restaurant who cooks for you after ordering
(not fast food), so you can ask the chef to prepare food without salt and soy sauce in food can
reduce.

Sugar intake is too high


According to the American Heart Association, women should consume no more than 6 teaspoons
(24 grams) of added sugar per day. But we consume about 22 teaspoons per day. "A spoon full
of sugar in your coffee is not the biggest problem," said Angela Lemond, a spokeswoman for the
Academy of Nutrition and Dietetics. "Sugar is lurking in places that you did not realize."

The fix: Learn to recognize added sugars in the diet composition. Consider your sugar in drinks
such as corn syrup with high fructose content, sugarcane juice, molasses, honey, nectar and
syrup. Note added sugars in the sauce and beverage packaging. And beware of low-fat foods.
When companies get rid of fat, they often add sugar to improve the taste, said Lemond.

Less fiber


"Fiber slows your body to digest food, so the energy level will be more stable and you feel fuller
for longer, helping weight management," said Lemond. Fiber can also reduce the risk of
constipation, heart disease, diabetes and colon cancer. Women need about 25 grams per day, but
most of us only consume 10-15 grams, as stated by the National Institutes of Health (NIH).

The fix: Increment amount of fiber from time to time over the past few weeks so that the fiber
does not make you bloated, and drinking more water can help smooth the fiber through the
digestive tract. Start the day with a breakfast cereal that contains 5 grams of fiber or more. Eating
a variety of nuts, peel of fruits, vegetables, and whole grains.

Not enough protein


Too little protein can not eliminate hunger, which can cause you to inadvertently snacking and
weight gain. "A piece of toast for breakfast will not withstand hunger as do eggs are rich in
protein," says Begun. Women need about 46 g of protein per day, according to the CDC.

The fix: Try to consume eggs or Greek yoghut nonlemak or low-fat, which contains about twice
the usual yoghurt protein, for breakfast. Try a snack of low fat cottage cheese, low-fat cheese
spread on whole-grain crackers, peanut butter on apples or bananas. Sprinkle nuts or seeds over
the salad and soup, eat more beans, soy products and vegetables such as kale (a type of cabbage)
and Swiss chard at lunch or dinner.

Excessive red meat and processed


Meat is an excellent source of protein, with about 21 g per portion. However, according to the
American Cancer Society, studies have shown a link between eating meat, sausage and
pepperoni with colon cancer. "Portion size is only 3 ounces of protein," said Lemond. That's the
size of a deck of cards in the palm of your hand.

The fix: Use meat as a flavor enhancer your main meal. Shredded beef or sausage handy to
flavor the dish. Sliced meat in salads, stir-fried vegetables made by adding red meat or processed
meat and meat substitutes in cooking bean chili. Select 95% lean beef and lean cuts, usually
containing the words "round," as the top round, or "loin," such as the tenderloin.

Insufficient water


"Not drinking enough water can lead to hunger if you're feeling a little dehydrated," said
Lemond. Although needs vary each day based on how active you are, how hot and humid, and
how much water content in the food you eat, the following general recommendations: six to eight
glasses per day.

The fix: Before you snacking, drink a glass of water and check back how you feel in a few
minutes later. Increment enjoyment of your water intake by adding berries, mint leaves, lemon or
cucumber slices. Or add fruit juice in soda water, or try herbal tea hot or cold. Fruits and
vegetables contain about 85 percent water, and consuming it can balance your daily fluid intake.

Excessive carbohydrate


As many as 45-65 percent of total daily calories should come from carbohydrates, according to
the CDC. "The problem is that we over-consume," said Lemond. Not only the carbohydrates in
rice, pasta and bread, but also in fruits, vegetables, nuts and seeds.

The fix: Focus on carbs that have more vitamins, minerals and fiber. Limit your intake of
processed foods, like white bread and pastries, for fiber loss. Choosing more whole foods such as
wheat, beans, lentils and fruits and vegetables fresh, frozen or canned. Replace white rice with
brown rice, white bread with whole wheat bread, crackers and pasta, or use the lettuce or tortillas
to wrap sandwiches.

You skip a meal


"This is probably the biggest nutritional mistake," Begun said. "There is consistent evidence that
people who skip meals, especially breakfast, are more likely to be overweight. You need calories
to burn calories."

The fix: Eat within an hour after waking and throughout the day. If you do not enjoy breakfast,
chew something simple, like a banana or low-fat yogurt. If you are going to travel frequently
throughout the day, "Bring snacks that contain less protein, less fiber and less fat so you will feel
fuller for longer," says Begun. Good choices include yogurt, low fat cheese, vegetables or
almonds.

				
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