The most common mistakes in human nutrition are of a dual nature - and are associated with nutritional deficiencies, as well as excessive food intake and improper lifestyle (little physical activity, smoking, alcohol).
Nutrient deficiencies are usually associated with very little protein, vitamins and minerals, fiber, fat and essential fatty acids in the diet. Malnutrition is common among adolescent girls, who often deliberately restrict food intake, overly concern for a slim figure. In contrast, overeating and excessive consumption of animal fats, cholesterol and saturated fatty acids, carbohydrates (especially sugar and sucrose) and salt leads to many chronic diseases and excess weight.
However, even with overeating, there may be a deficiency of certain nutrients necessary for the normal functioning of the body. For example, eating sugar, sweets, white bread, cakes (they mostly contain empty calories) can lead to deficiencies in protein, vitamins, and minerals.
Many people eat too much animal fats: butter (using spreads and as a food additive), cream, mayonnaise, lard and bacon, fatty meats, mainly grilled sausages, pork dishes - ribs, bacon, fatty dairy foods (yoghurt, cream, cream desserts, full fat cheeses).
Children and young people, often influenced by advertising and generally the prevailing fashion, tend to eat foods that are high in fat, that is, fast food.
Nutritional mistakes include frequent consumption of sweets. Children and adults often eat sugary snacks (chocolate, candy, rolls or cake) when hungry in the hope of satisfying hunger quickly. Sweet snacks and chips are a source of toxic saturated fatty acids and trans fats (formed during the hydrogenation of vegetable oils).
Sweetened drinks (lemonade and cola) are also a dietary mistake. It is better to eat vegetables and fruits, and drink juices from them, preferably freshly squeezed using a juicer or blender. Ideally, you can drink clean water, about 1.5-2.0 liters per day.
Nutritional errors should also include low consumption of milk and dairy products, which can cause too low calcium in the diet. Some people avoid milk, but yogurt and kefir contain microorganisms that are good for the gut microflora (remember that yogurt a day does not provide an adequate dose of calcium for bone mineralization).
Insufficient consumption of black bread, buckwheat, legumes and green vegetables can contribute to magnesium and zinc deficiencies, and limited consumption of red meat (such as beef) can develop iron deficiency (especially in young girls and pregnant women).
In contrast, a diet low in fruits and vegetables can lead to vitamin C and folate deficiencies. Seeds, grains, sprouts, bran, and nuts are good sources of folate.
The most serious problem is excess sodium in food. Table salt is found in all ready-to-eat foods, but some of us additionally use salt to enhance the flavor of our food. It is recommended to use herbs and spices instead of salt. Poor eating habits in the long term will lead to poor health, physical and mental capacity.
Eating irregularly can also lead to increased body fat, resulting in overweight or obesity. When the intervals between meals are too long, the body can decrease its metabolic rate. In addition, long breaks between meals, in turn, contribute to frequent snacks.
Understand your body and it will reciprocate you!
