7 typical nutritional errors and what can I do about it?
The good news first of all, nowadays there are many possibilities in nutrition, very reasonable nutritional forms as well as trends, so that basically there is something for everyone, also for you! All nutritional forms have something in common, you should be well fed and not just well-filled ! Each person is individual, each metabolism is different, some people eat 3 times a day, some eat 5 times, some do not eat breakfast, others skip dinner, there are healing, interval or base fasters, raw food, vegans, vegetarians, ketos, low carb friends and so on and so forth. So every person has different needs and still we all need certain nutrients in certain quantities to survive.
So which nutritional traps you better should not fall into ?
No matter which nutritional form you choose, carbohydrates are sugar, whether short or long chain, here it is crucial how your metabolism works and burns.
Carbohydrates are basically not essential nutrients, but the body can convert them into energy very quickly. They are also full of vitamins, minerals and fibre and therefore unavoidable.
Too much sugar, however, damages our organism and should therefore be considered very carefully. Sugar has many hidden names where you usually do not even notice that you are consuming it because it does not always taste sweet. The long-term consequences of sugar are well known, obesity, diabetes, cardiovascular diseases.
Tip: Keep in mind that all carbohydrates contain sugar, so make sure that you rely more on long-chain sugars, which have a low glycaemic load.
Fats are vital, without fats your body would not be able to build up hormones and cell walls, we distinguish between saturated and unsaturated fatty acids, essential we must eat the unsaturated fatty acids every day, but especially Omega 3, because these have an anti-inflammatory effect, here the right ratio to Omega 6 plays a decisive role.
Fats can also be a source of energy, in the ketogenic low carb diet, for example instead of sugar, fat is burned and can be very beneficial in weight loss.
Tip: Try to eat a handful of nuts every day with meals or as a snack, especially walnuts, which contain a lot of Omega 3 fatty acids and quickly fill you up when you are ravenous!
While carbohydrates and fat are the main sources of energy, proteins are the main building material. They are primarily necessary for the building and maintenance of body substance. In rare cases, proteins can also be used for energy supply, especially for endurance sportsmen,proteins can also be burned.
Proteins are amino acids, all proteins in nature are made of various amino acids. Like the fats, some of these amino acids are essential for our body and must be taken in regularly with our food.
The consequence of too little protein intake is a lack of amino acids and can lead to the breakdown of vital building materials. This is only a logical consequence for starving diets and can lead to serious problems.
The quality standard for protein is biological value, so with the right mix of proteins, vegetable or animal, you can increase the quality and make sure you are getting all the essential amino acids.
Tip: Try to consume at least 0.8 to 1 g of protein per kg of body weight daily, i.e. 60 grams for a 75 kg person and well distributed in every meal of the day.
After we got to know the macronutrients carbohydrates, fats and proteins, we now take a closer look at the micronutrients, namely the vitamins and minerals (quantities and trace elements)
Vitamins and minerals are not energy suppliers, but they are urgently needed for various body functions, e.g. calcium for the bones, or vitamin C for the immune system. Most micronutrients are essential and must be supplied regularly as they are responsible for growth processes in our body, but also serve as protective and regulating substances.
Tip: Eat a varied diet and eat fresh, seasonal fruits and vegetables with every meal, either as a main course or as a side dish, so that your body is always regularly supplied with all the important micronutrients, the more colourful the better! Make sure to try a new vegetable or fruit with every purchase. Fruit and vegetables also contain a lot of valuable fibre, which stimulates your intestinal activity and lowers blood fat and sugar levels.
Be honest, how often do you eat foods that are high in calories but low in nutrients ? Processed foods like sausage, canned vegetables, chips, pizza, packed pasta, high sugar soft drinks, spirits, chips, chocolate & co.
Many of these “foods” contain many fillers that make you addicted and can cause a lot of damage to your body in the long run, which unfortunately cannot be repaired at some point and take away your quality of life.
Tip: If you feel caught and it is hard to get away from it, start with small steps and work slowly but steadily forward, keep in mind that within 2-3 weeks your metabolism can adapt to a new situation. Don’t give up if you can’t do it right away, start again and again and keep trying, it’s never too late to eat healthy food and lead a vital and healthy life.
You can’t mention it often enough, without daily exercise everything is only worth half, exercise improves the oxygen supply and the heart performance, provides a good blood circulation and strengthens your muscles. Exercise keeps you slim, promotes a restful sleep and increases your mental efficiency.
Tip: Lazing around should be deserved, rest periods are indeed important for regeneration, but please do something for it beforehand. Surely you have already experienced the feeling of total relaxation after a walk in the fresh air or after sports activities and your appetite is stimulated. Exercise boosts your metabolism and burns fat reserves. Set yourself realistic goals at the beginning and improve step by step.
Right after oxygen, fluid intake in the form of water is the most important element for humans. Your body consists of 50-60% water. Water is needed to maintain the functions of your body, whether as a solvent in digestion, as a building block e.g. for your intervertebral discs or as a means of transport in the blood. Water is vital ! A lack of liquid can quickly lead to a loss of performance, whether at work or during sports.
Tip: Make sure to drink water regularly throughout the day, at least 1.5 – 2 liters should be enough, avoid sugary drinks and alcohol consumption or reduce it to a minimum.
If you would like to know more about nutrition and are now interested in a personal consultation, I would like to invite you to a free initial talk where you can get to know me better.
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