With the plethora of information that the majority of people can easily access online today, it is no wonder that so many individuals are confused about which diet or foods would be best for them.
The internet is full of articles, videos and blogs about diets and eating habits that can make you slimmer, more toned, reduce your cholesterol, and reverse diabetes. However, as many nutritionists and dietitians will tell you, it is not so much about the food that you eat, but rather the eating habits that the majority of people have, which can make foods healthy or unhealthy.
So, if you are looking to start a diet to lower your cholesterol or generally get your health under control, read on, as this article will explore the bad eating habits which you need to break to improve your overall health and well-being, as well as tips on how to change.
Skipping Breakfast
It’s the most important meal of the day for a reason. Suppose you get the average 8 to 9 hours of sleep per night, skipping breakfast will prevent you from getting the caloric intake that you need to focus throughout the day. As well as this, it can also lead to overeating later in the day as well as poor concentration, lowered blood sugar and general fatigue.
According to Healthline, you should aim to eat a balanced breakfast, such as low sugar cereal, oatmeal, low fat, low sugar yogurts or even a breakfast smoothie.
Eating Late at Night
If you have ever worked a late shift, or even a night shift, chances are that you have eaten a meal, or snacks, late into the night.
Yes, it can feel great to get home from work after a long day and eat a quick sandwich at midnight but, late night eating has been associated directly with insomnia, broken sleep patterns, and even gaining excess amounts of weight due to metabolism issues. So, if you are going to eat at night time, try to do so at least two to three hours before your intended bedtime. This will also prevent acid reflux.
Emotional Eating
Do you eat food to cope with emotions? This is one of the oldest strategies in the book as it causes a near-immediate boost of feel-good brain chemical serotonin. However, doing this regularly can lead to overeating and weight gain. So, it is best to try to find a healthy alternative to manage stress such as exercise, meditation or hobbies.
Mindless Eating
This is more commonly seen in teenagers and is associated with boredom or, in more recent times, trends on platforms like TikTok.
According to websites like Nutrition Source, mindless eating has been linked to higher levels of anxiety, stress and is linked to periods of intense emotional upheaval in a person’s life. So, if you find yourself binging on crisps or other snack foods all the time, it may be worth taking a step back and talking to your doctor. Or, you could practice mindful eating instead, wherein you savor every bite of the food, and take note of the textures and tastes in your mouth, rather than gobbling it all down!
Eating Too Much Sugar
OK, sugar is tasty and, in 2024, it is readily available in most foods.
This means that it can be easy to fall into the sugar trap, wherein you consume more sugar than you should. It has been found that eating too much sugar has been linked to diabetes, tooth decay, weight gain and even a recurrence of fungal infections.
So, if you binge on sugar, try to cut back on adding the white stuff to everything and choose natural sweeteners instead, such as honey. Or, eat a piece of fruit!
Consuming Processed Foods
Much like sugar, processed foods are everywhere and, if you work long hours, it can be tempting to just buy microwave meals and eat them when you get home from work.
The issue is that you can’t live on that kind of food, and those meals are deficient in nutrients and minerals, as well as being high in salt, sugar and fats. Swap these out for whole foods if you can or, simply spend some time in the morning prepping meals to cook them when you get home.
Not Consuming Enough Fruit or Veg
Fruit and veg are essential for humans, as they contain high levels of vitamin C, which humans can not synthesize themselves. If you consume too little vitamin C, you will likely end up with an array of issues, such as rashes, brittle hair and, in the worst case, scurvy.
So, if you need to get more vitamin C into your diet, start with fruits and veg that you like as snacks and expand from there.
Overeating Portions
Overeating has the obvious issue of leading to weight gain, upping the chance of diabetes and, according to the Cleveland Clinic, it can also lead to digestive issues.
However, it has become common in the West so, if you overeat your meals, try to use smaller plates, measure your portions and, taking a tip from Japan, put your fork down after every mouthful of food, rather than holding the fork. It works wonders for stopping overeating.
Ignoring Food Labels
Food labels are there for a reason and, if you ignore them, you could be adding more salt, sugar and fats to your diet than you realize. This has the obvious downside of causing problems with blood sugar and weight gain. So, if you are looking to improve your diet and health, be sure to assess food labels and choose products that also have the fewest preservatives.
Skipping Meals
In the modern era, people live fast-paced lives.
This means, of course, that it can be oh so tempting to skip meals. It can’t be that bad, can it? Well, yes, as it can cause metabolism to slow down, which can lead to weight gain, as well as leading to overeating at later meals. So, try to eat 3 meals per day, try to ensure that they are balanced and eat healthy snacks as and when you need to.
Drinking Calories
Again, people in the modern world are tempted to drink calories, in the forms of sugary coffees, alcohol, soda and juice. These are drinks that are just loaded with sugar, which can lead to higher blood sugar and weight gain. If you are feeling thirsty or you need an energy boost, try to drink water, herbal teas, very diluted squash or black coffee.
Not Drinking Enough Water
Dehydration is never good, as it can lead to headaches, brain fog, fatigue and even collapse in the height of summer. It can also impact poorly on metabolism. So, aim to drink around 8 glasses of water per day, to keep your hydration and energy levels up.
Eating Out Too Often
In the business of day to day life, people who live in the cities can find it tempting to eat at cafes or restaurants regularly. However, if you were to compare the caloric intake of a cafe meal and a home cooked meal, you would be shocked. Cafe and restaurant meals are higher in fat, sodium and calories so, if you are looking to improve your diet or lose weight, aim to eat more meals at home.
Excessive Snacking
Do you find yourself snacking a lot? If you regularly eat crisps, chocolate bars, biscuits etc, it may point to an issue with hydration, so up your water intake. If you have to snack due to a high level of activity in your job, try to snack on foods that are high in protein, like yogurts and nuts.
Skipping Protein
Yes, carbohydrates are tasty but, if you skip protein, you may find yourself feeling tired and also pulling around aching muscles.
So, aim to include protein in every meal, such as beans, lean meats, tofu or vegetables.
Eating When Not Hungry
It is a relatively recent phenomena but people have been found to eat when they are not hungry. It can be due to boredom, depression or even eating disorders. If you think you have either of the latter issues, please seek help from your doctor. If you are eating because you are bored, try to limit how much you eat and seek to only eat when you are truly hungry.
Following Fad Diets
Over the years, there have been so many fad diets that it can seem hard to keep up. Notable ones include the Atkins diet, the Macrobiotic diet and, of course, the Keto diet. The issue is that if you follow a fad diet, it will often be not only expensive but it will also lead to issues with nutrition.
The Keto diet removes all carbohydrates, which are important for blood sugar and brain functions. So, aim to focus on having a balanced diet, full of all the key food groups to keep yourself healthy and avoid any fad diets if you can.
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