10 Eating Habits to Change for Better Health: Expert Recommendations

2023-11-12 09:11:03

‘Top 10 bad eating habits you need to get rid of right away’ according to nutrition experts

Entered 2023.11.12 18:10 Views 1,102 Entered 2023.11.12 18:10 Modified 2023.11.12 07:29 Views 1,102

Relying too much on side dishes and convenience foods is also classified as a bad habit. The ‘rice and vegetables’ style diet can reduce your appetite and have a negative impact on your health. Changes in diet are also needed. [사진=게티이미지뱅크]Eating the same food every day is also a bad habit. Except for very special foods, if you keep eating the same thing, you will get bitten sooner or later. It can decrease your appetite and harm your health. Nutrition experts say bad eating habits include grilling too much meat, using too much or too little oil, or cooking everything in the same oil. The American health portal ‘Thehealthy’ introduced ’10 bad eating habits according to nutrition experts’.

Always cooking the same food

Eating the same food all the time is not helpful for your physical and mental health. Try a new food or recipe. You can’t know which food suits your taste unless you try it yourself. It is not good eating habits to say that you dislike a certain food without trying it or without trying to prepare it in a different way. If you don’t like raw carrots, you can roast them with olive oil and fresh herbs. Trying new foods and recipes can expand your palate and add a variety of nutrients to your diet.

Thaw frozen food

Frozen food should not be thawed at room temperature. Once dissolved, bacteria can grow easily, greatly increasing the risk of causing food poisoning. It is safe to thaw frozen food in a microwave or slowly in the refrigerator. It is also a good idea to thaw frozen food under cold running water.

Cooking different things with the same oil

It is important to balance the use of fats and oils. Especially when cooking at high temperatures, you should pay attention to the type of oil you use. Olive oil smokes at relatively low temperatures. When oil smokes, its taste deteriorates and some nutrients are lost. To prevent food from burning, it is best to use safflower oil or avocado oil when cooking at high temperatures.

Cooking with too much or too little fat

Eating too much oil or healthy fat (unsaturated fat) is not good. This is because the calories consumed are high and there are no nutrients that are good for the body. On the other hand, if you eat too little, you cannot expect any health benefits. “If you don’t use oil in moderation, it can be detrimental to your health,” says registered dietitian Chris Solid, senior director of nutrition communications at the International Food Information Council Foundation. A little oil may be good for flavor, but it may not be very good for your health. Olive, canola, and soybean oils are excellent sources of healthy fats, but they are also high in calories. Of course, you don’t have to go to extremes to avoid all oils. Fat is an essential nutrient that helps the absorption of fat-soluble vitamins.

Adding salt to food without even tasting it

You have to put down the salt shaker, pick up the spoon, and taste the food. You should not blindly add salt before tasting the food. Salt is a great seasoning, but some dishes barely need to be added at all. It is advisable to control your sodium intake by increasing or decreasing the amount of salt according to the advice of a professional chef.

Avoid fruits because of sugar

Avoiding fruits because they contain too much sugar is not a very good habit. Unlike refined and processed sugar, fruits contain fiber. Fructose, a type of sugar found in fruit, helps slow the absorption of food into the bloodstream. Fiber is also good for beneficial bacteria in the intestines. It improves your gut health and makes you feel fuller longer. It helps reduce calorie intake and manage weight. Nutritionally, fruits have more advantages than disadvantages. Except for people with diabetes or those whose doctors warn them to be careful about fruit consumption, it is recommended to consume plenty of fruit.

Cooking with only egg whites

If you only use egg whites instead of whole eggs, you miss out on a lot of nutrients. There are quite a few people who only eat egg whites to reduce their calorie intake. Although egg whites are a great source of protein, they are not as healthy as whole eggs. Eating egg yolk can help you feel full longer.

Cooking Everything Gluten Free

People with celiac disease or a gluten allergy should limit or eliminate gluten from their diet. “There is no clear evidence that a gluten-free lifestyle is good for your health or helps you lose weight,” says New York registered dietitian Malina Malkani, spokesperson for the Academy of Nutrition and Dietetics. A gluten-free diet can be healthy and complete. However, grains containing gluten contain many micronutrients. Unnecessarily eliminating gluten makes it difficult to get enough fiber, vitamins, and minerals needed for body growth.

Throwing away food due to expiration date

Throwing away food because of its expiration date is a waste. It’s not good for the Earth’s environment either. All you have to do is stick to the ‘use by date’, which tells you when to eat your food. Products past this date should be discarded.

Cooking too much meat

“Always grilling or cooking meat until it is well-done can do more harm than good,” said registered dietitian Lisa Richards, founder of the American nutrition website TheCandidaDiet.com. She cautioned that “overcooking meat can produce compounds that increase oxidative stress and inflammation, and may also increase the risk of certain cancers.” It is okay to grill a small amount of meat over charcoal. However, we must not forget that grilling meat over charcoal can cause toxicity in the food. Stewed, grilled, and slow-cooked meats are much healthier than charcoal grills.

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