Mistakes for healthy eating
We all see the latest healthy eating fad foods, and the media coverage and information can be confusing. Here I have helped to simplify the food that isn’t as healthy as you think. Everything in moderation of course but your diet wouldn’t suffer if you never touched these again. You may even find you lose weight by eliminating these from your diet.
There has been a massive fad about coconut oil, claiming it healthier than other oils but it’s benefits do not outweigh the negatives. It’s still a fat and can be used as part of a healthy diet but there are better alternatives.
There has been speculation that some of the saturated fat present in coconut oil may be better for us than other saturated fats, but so far there is not enough good-quality research to provide us with a definitive answer. Coconut oil contains a third more saturated fat than butter.
For health we should be replacing saturated fats with unsaturated fats like vegetable oil, olive oil and sunflower oil, and their spreads, has been shown as an effective way to help reduce LDL cholesterol levels, so this would be a healthier choice.
These are high in fat. But it’s monounsaturated fat, which is a “good” fat that helps lower bad cholesterol, as long as you eat them in moderation. Avocados have a lot of calories. Therefore when they are added in burgers and salads ask if they are really needed. We can get healthy fats from other sources and if you are wanting to lose weight some low fat diets would make this too risky.
Low fat yoghurts
Low fat yoghurts seem healthier as less fat. To make them more tasty it’s ladened with sugar instead. Sugar can lead to cravings and makes you want your next fix.
Light yogurt can have other unwholesome, non-yogurt ingredients like modified corn starches, preservatives and artificial colors. You’re better off getting plain yogurt and adding in your own sweetener like honey or choosing a vanilla-flavored variety, as these often have less sugar than the fruit flavors.
These contain lots of sugar despite claiming they are “immune boosters.”
They may contain more vitamins than regular water but we get eno7h vitamins from food anyway. The added sugar outweighs any goodness these drinks contain. Stick to plain water.
If you’re a marathon runner or you work out for more than two hours each day, you may need a sports drink to replace lost electrolytes. For most people and exercises water is fine and you don’t need the extra sugar and calories from sports drinks.
For exercise below an hour water, not amped-up beverages, is enough. Not only will you quench your thirst in a healthy way, you’ll also avoid the extra cost.
Gluten free products
Gluten-free products can be little more than concoctions of refined grains and sugar since it’s very difficult to make gluten-free products with whole grains and still make them taste good.
If you are not gluten intolerant then stay away from these snacks as you don’t need them, it doesn’t make them healthier snacks just because they are gluten free. If you are gluten intolerant then look for snacks containing whole grain like brown rice flour as the first ingredient.
Many people think granola is healthy but it’s laden with fat and sugar.
Sure, they start out with healthful ingredients – rolled oats, dried fruits, nuts and seeds are all wholesome, nutrient-rich ingredients. But then manufacturers take those ingredients and coat them in some sort of sweetener (sugar, molasses, honey and corn syrup are common choices) and bake them in oil.
Vegan or vegetarian food
Vegan and vegetarian food is deemed more healthy than meat dishes. Some believe all vegan/veggie food immediately means health. This is not always the case. The way the food is prepared can be equally as unhealthy as meat dishes. For example fried tofu and cheese is unhealthy adding unhealthy fat to a diet.
Some vegetarians don’t get the nutrients they need from a varied diet and do not do there research on how to get the nutrients they need from non meat sources. If they don’t eat meat they need to get enough protein from other sources like beans, tofu etc.
Vegan = b12 deficiency because of the lack of cereal and meat in the diet. The body cannot function properly without b12.
Sweet potato fries
These are not healthier than normal fries. The two potatoes vary slightly on nutrients but they are both potatoes and fried. Many people think that they are healthier as they became popular a few years ago. This is not the case. The way they are both prepared and made into chips is the same and therefore they are both fried and equally unhealthy.
The normal potato clock in around the same calories (100 to 120 calories) and carbs (25 to 30 grams) for a small to medium potato as seeet potato. Both contain around 4 g of fibre and contain less than 1 g of fat before any butter or oil is added.
White potatoes contain more iron, potassium and vitamin C. Sweet potatoes are higher in fibre calcium and vitamin A.
Beware of this next time you order fries, a jacket potato or non buttered new potatoes is a much healthier option. Sweet potato mash or as a jacket is a much healthier option and you can still enjoy the sweet potato in a healthier way.
As always if you want any help with food or training please contact me.