Mistakes you regularly make during dinner
What mistakes during lunch are harmful to health and increase weight (photo: freepik.com)
The modern pace of life dictates its terms. That's why many people take very short lunch breaks, eat on the go, or use gadgets during meals. And the worst option is to skip dinner or eat irregularly. The consequences of such eating habits are usually dire - the risk of developing serious illnesses, obesity, diabetes, and others, according to the Fit for Fun website.
Proper nutrition is important for human health. It also plays a crucial role in weight loss. Many people pay attention to a healthy breakfast and supper because mistakes in meals can affect both health and excess weight, as well as energy levels. But they don't pay as much attention to dinner.
Mistake 1: Skipping meals
Skipping dinner to consume fewer calories is not a good idea. If your body lacks energy, it can lead to food cravings, often resulting in an evening raid on the fridge. Skipping meals can also lead to overeating later on, often uncontrollably.
Besides, nobody enjoys sitting through a prolonged meeting with a bad mood and a growling stomach. You need calories throughout the day to do your job and feel full of energy.
Mistake 2: Choosing sandwiches
Not everyone knows that sandwiches with cheese, sausage, and fatty spreads like mayonnaise or tartar sauce hide many calories. Even if a few slices of tomatoes and lettuce seem healthy, the sandwich can be very filling but provide little benefit.
A wheat flour bun does not contain much fiber, which keeps you feeling full for a long time. Choose whole grain bread in combination with nuts and seeds f
plenty of fiber and healthy fats for longer satiety.
Mistake 3: Eating Standing Up or on the Go
Even if you are snowed under with work, you need to find time to eat. It's not recommended to eat in a hurry in front of the computer, standing, or on the go.
It's better to sit at a table away from your workspace and focus on your meal.
It's important to chew food thoroughly and eat slowly. This way, you'll feel full faster and won't overeat.
Also, it's not a good idea to eat with your smartphone in hand – it distracts you from your meal.
Mistake 4: Eating Too Few Vegetables
As part of a healthy and balanced diet, fresh vegetables should be a staple. But very few people follow this.
Simple carbohydrates usually make up the bulk of meals, and they don't provide long-lasting satiety because they negatively affect blood sugar levels and contain only a few essential nutrients.
Therefore, salads or steamed vegetables should always be on your plate, even as a side dish. But it's even better if the main part of your diet consists of, for example, broccoli, sweet potatoes, and beets.
This way, you'll not only do something beneficial for your body but also reduce the load on your supper. A healthy dinner will allow you to consume more than half of the recommended daily portion of vegetables and fruits.
Mistake 5: Salads with wrong fillings
Choosing a crunchy salad for dinner is great! But often, these salads are served with ingredients that are not very healthy. Don't eat salads with heavy dressings – they are especially high in calories. Also, your salad shouldn't include bacon or croutons. To add crunchiness to your salad, try roasted chickpeas or a teaspoon of chia seeds.
Don't underestimate the calorie content of nuts and avocados. While they are very healthy and contain beneficial fats, too much of these nutritious foods can complicate your weight loss process. A good rule of thumb is a "handful" – no more than half a handful of nuts or avocado as a salad topping.
Other healthy additions to salads include protein and fiber-rich foods: lentils, tofu, or eggs.
It's best to avoid yogurt-based dressings, Caesar sauce, or Thousand Island dressing – they are all serious calorie traps. In addition to a large amount of fat, they also contain unhealthy glucose-fruit syrup. The best dressing is vinegar and oil.
Previously, we named the best and healthiest type of cheese according to a cardiologist.
We also talked about how intermittent fasting can harm your health.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
