by Olwen Anderson

Created on: March 24, 2009

Part of a standard naturopathic consultation is to ask my client what they're eating most days. Some people are aware that their diet isn't ideal. Some are surprised to discover how far off the mark they are. So today I'd like to run you through a list of seven common errors people make when they want to eat healthy. Do any of them apply to you?

1. Believing the label. Just because a food is labelled 'healthy', 'natural' or 'low fat' doesn't mean that its actually good for you. For example, manufacturers may improve the texture of low fat food by adding extra sugar, or additives.

2. Believing the advertisement. Those TV adverts showing successful, happy people eating packaged food are aspirational marketing at its best. After all, everyone wants to be happy and successful; maybe if we buy that food we will be happy too? There's a general rule of thumb to apply here: The more sophisticated and emotive the advertising is, the less likely the food is a healthy choice.

3. Not changing your diet, ever. Some people have very rigid diets; when they say they eat meat and three veg for dinner they actually mean the same meat and the same vegetables, all year round. Breakfast is often the same cereal, and even their lunch menu is set. Variety is essential to get a wide range of nutrients.

4. Ignoring protein when you're vegetarian or vegan. For most meat eaters, its relatively simple to eat enough protein. Vegetarians and vegans however really should check. Every couple of months write down everything you eat during the day, then in the evening calculate your total protein intake. Everyone needs at least 0.8g of protein per kilogram of their ideal weight, every day.

5. Eating a carbohydrate-based breakfast. Do you find your energy slumping mid afternoon? A breakfast which includes high quality protein, like an egg, will surprisingly help you stay energetic right through the day, especially when you follow up that great breakfast with a protein based lunch.

6. Avoiding fat. Do you know that a third of the calories you consume should come from fat, mostly unsaturated fats? That's not much fat, because its so high in calories, but we all need some to oil our joints, and help us think well. Focus your fat intake on oily seafood, plant oils like olive oil, plus avocados, nuts and seeds.

7. Failing with fibre. We all need 25-35g of fibre every day, a mixture of soluble and insoluble fibres from a variety of sources.
There are many web sites and library books with reference tables for the nutritional value of certain foods. Check to see how your diet really stacks up.

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