Health Tips

 Diet slip-ups we all commit for good healthHow often have you asked for a well done steak at a restaurant for better digestion and intestinal wellbeing? Research has now proven that it is indeed otherwise. The dark crust formed on the outside of a well-done meat steak caused due to over-cooking doubles the risk of intestinal tumours, say scientists. Surprised? Registered Dietitian Preethi Rahul helps you understand 5 such diet mistakes you are likely to be committing in the hope for attaining better health 

1. Breakfast liquefied

Most people think that reducing the solid content and increasing liquid content in breakfast will result in weight loss. A glass of creamy frothy coffee or a sugar laden orange juice definitely has more calories than a portion of poha, upma or idli. Breakfast is the first meal after a gap of almost 8- 10 hours and your body craves for carbohydrates or simple sugars early in the morning. Denying breakfast will lead to increased carbohydrate craving and in turn weight gain.

Fix mantra: Never skip your breakfast. Make sure you have a small portion of complex carbohydrate in your first morning meal. Even if you don't have time, have an on-the-go breakfast like brown bread with veggie roll or a whole grain sugar free cereal bar. There are a number of researches which support the positive association of having a proper breakfast with weight loss.

2. Over cooked foods

Often you try to brown your foods to ensure that it is well cooked but this can be alarming say a team of research scientists. Excess heat causes the sugar and amino acids present in the muscle tissue to get converted into high level cancer -causing agents (heterocyclic amines). Deep fried or grilled non-veg foods or barbeques are major threats. Study published in the journal of Molecular Carcinogenesis says that "Eating overcooked meat is twice more likely to cause intestinal tumours."

Fix Mantra: Foods should be well cooked but should not be overly done up. Boiling or steaming before broiling or barbecuing, can help food to get done faster and even kill the microbes present in them. 

3. Gorge on fruits 

Too much of anything is harmful for the body. Fruits may be low calorie foods but remember they are not zero calorie foods. Fruits have about 2.5 times more calories per serving compared to veggies. So after a balanced diet, if you try to gorge on an apple or banana or grapes just because they are good foods, remember you are piling on another 100 Kcal.

Fix mantra: Fruits are not to be had as a dessert post meal. You could replace your oily evening tea-time snacks with fruits or have them mid-morning but definitely not post lunch or dinner.

4. Weekend quandary 

You exercise perfectly and eat well all through the week but you have food frenzy weekends where you overshoot the calories that you burnt through the week and you forget your exercise as well. 

Fix mantra: No one is perfect but you can indulge smartly. Split your dessert with your partner or a friend. Have large portions of vegetables or lean protein and reduce the portion size of your favourite cheese and macaroni! Don't want the regular exercise schedule in the weekend? Walk to complete your errands and use the stairs wherever possible!

5. Excessive meat substitutes

Often you have heard that red meat has many ill health consequences. It is then that meat substitutes began to hoard up the markets. Tofu turkey, Veg sausage, textured soy proteins are some of the commonly used veg versions of meat. Many of these foods are highly processed and stacked with sodium and preservatives.

Fix mantra: Satiate your meat craving with lean cuts and fish (which is not deep fried). You can have meat substitutes but moderation is the key. The excess sodium in these substitutes can cause water retention thus leading to weight gain.