You’re exercising and eating healthy but you’ve hit a plateau! It could be due to one of these four common food mistakes!
Have you ever had that thought, “I’m eating so healthy, so why aren’t I losing weight?”
If I had a dollar for every time I had that thought, I would be rich!
So I figured I would share with you four common mistakes people make when it comes to their nutrition in the hopes that changing just one of these mistakes will help you start seeing results again.
1. Not watching your portions.
This was a HUGE one for me! Even though I eat healthy 90% of the time, I can still gain weight by eating too much healthy food! There is actually truth to the saying, “too much of a good thing.”
For example, I LOVE my hummus!! But a serving is just 2 Tbsp. I used to grab a large spoon and just plunk a bunch on my plate to eat with my veggies. I actually measured it one day and I was having about 3 Tbsp worth of hummus!
Now I make sure to use measuring spoons/cups, a kitchen scale, and portion control containers so I know I’m eating the correct portions.
2. Not watching your sugar intake.
We all know that sugar is not good for you, PERIOD! But did you know that the American Heart Association recommends no more than 6 tsp of sugar per day for women and 9 tsp of sugar per day for men?!
The problem is, even if you’re cutting sugar by not eating candy or eliminating it in your morning coffee, you’re only addressing the obvious sources.
Sugar is in pretty much everything we eat. There is the naturally occurring sugar in fruits and vegetables, but there is also added sugars in bread, salad dressings, yogurt, and pasta sauces just to name a few.
Sugar also goes by many different names. So when we read a nutrition label, even if it doesn’t say “sugar,” there may still be sugar added. Look for words that end in -ose and ingredients like juice, dextrin, turbinado, and malt syrup.
You can still eat sugar as an occasional treat, but that’s just the thing – occasional!
3. Drinking your fruits and vegetables.
Juicing can be an easy way to get in your daily servings of fruits and vegetables, but that juice may not be as healthy as you think. Most juicers remove the pulp (or fiber) from the fruit. But the fiber is just as important as all the vitamins and minerals in the juice! Fiber slows down the digestion of the fruit and vegetable sugars so you don’t get that blood sugar spike!
Juice also lacks fat, and fat helps your body absorb the key vitamins in the fruits and vegetables. A smoothie with protein, fiber, and fat is a more balanced option.
4. Ordering a salad.
You’re probably wondering why I would say this! Salads are healthy, right?! Not always! Don’t assume that ordering a salad is going to be the healthiest menu option. For example, a chicken avocado salad at a popular restaurant weighs in at a whopping 1,870 calories! And McDonald’s Kale Salad? It’s loaded with more calories and sodium than a double Big Mac!
Typically most of the calories can be found in the dressing, but the high calorie count can also be tied to servings size (see #1) and additional toppings like cheese, candied nuts, and dried fruit. Don’t be afraid to ask for extras on the side, that way, you control what you add to your salad!
A great tip is to check out the menu online before you go. Most places have their menus online and some even have the nutritional info available so you can make your decision BEFORE you go!
Eating better doesn’t have to be super hard – it’s just about being aware of what and how much you are eating!