50 Diet Mistakes Even Smart Women Make Part 7
Category : Women Health, Women Lifestyle
Continued From 50 Diet Mistakes Even Smart Women Make Part 6
29. You don’t get enough fiber.
Skimping on fiber-rich foods like fruits, vegetables, whole grains and legumes can lead to constipation and may increase your risk of colon cancer. “Women should get 25 to 35 grams daily,” says Heller. Incorporate fiber into your diet gradually to avoid gastrointestinal upset. For example, use a bean puree as a dip or sandwich spread and order brown rice instead of white.
30. You don’t eat fish.
You could be missing out on the benefits of omega-3 fatty acids, including protection against heart attacks and blood clots. These disease fighters are found in fatty cold-water fish like salmon, tuna and mackerel.
31. You’re afraid of fat.
A small amount is crucial for absorption of nutrients (including vitamins E, A, K) and for the proper functioning of the immune and neurological systems, says Shapiro. Plus, fat makes you feel satisfied and full. Your daily intake should be 30 percent of your calories.
32. You think carbs make you gain weight.
Carbohydrates are your body’s main source of energy and should constitute 55 to 60 percent of your daily food intake. Also, a high-protein diet can harm you in the long term: A recent American Heart Association advisory states that these diets are associated with an increased risk of coronary heart disease.
33. You take a daily multivitamin, so you don’t worry about getting your RDA of fruits and vegetables.
“Scientists aren’t sure whether single nutrients in foods or a combination working together provide the health benefits,” Heller says. Think of supplements as insurance, not as an excuse to avoid broccoli and green beans.
Continued On 50 Diet Mistakes Even Smart Women Make Part 8
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