5 eating habits that are ruining your health

1. Skipping breakfast

The most important meal of the day, it provides the energy needed to get through the morning and helps maintain an active metabolism.

An ideal breakfast should include:

• Complex carbohydrates: whole grain bread, oatmeal, fruit
• Protein: yogurt, eggs, milk
• Good fats: nuts, seeds
• Fiber: whole grains, fruits, vegetables

2. Excessive consumption of saturated fat

Present in foods such as red meat, fatty dairy products and industrial products, they increase the risk of cardiovascular disease.

How to reduce saturated fat intake?

• Choose lean meats: Opt for lean cuts of meat such as skinless chicken and fish.
• Prefer part-skim or skim dairy products: Low-fat yogurt, skim milk and fresh cheese are healthier alternatives.
• Use vegetable oils: Extra virgin olive oil, seed oil and canola oil are rich in monounsaturated and polyunsaturated fats, which are healthier than saturated fats.
• Limit processed and industrial foods: These foods often contain high amounts of saturated fats and other unhealthy ingredients.
• Bake, steam, air fry or grill: These cooking methods require little or no added oil.

3. Consuming too much sugar

Carbonated drinks, sweets and industrial products are high in added sugars, which promote weight gain, diabetes and other metabolic diseases.

What to do to reduce sugar consumption?

• Read labels carefully: Always check the ingredients of the foods you buy and choose those with less added sugar.
• Limit sugary drinks: Replace carbonated drinks and fruit juices with water, unsweetened tea or infusions.
• Choose fresh fruit: Fruit contains natural sugars, but is also rich in fiber and other nutrients.
• Make sweets at home: This way you can control the amount of sugar used and use healthier ingredients.
• Moderate your consumption of processed foods: These foods are often high in added sugars and saturated fats.
• Get physical activity: Exercise helps burn excess calories and keep your weight under control.

4. Eating too fast:

Eating slowly gives you time to feel full, thus avoiding overeating.

What to do to eat more slowly?

• Chew slowly and thoroughly: Devote at least 20-30 chews to each bite of food.
• Sit at the table: Avoid eating with your hands and always use a fork and knife.
• Take breaks between courses: Give yourself a few minutes between courses to savor the food and give your stomach time to signal satiety.
• Create a relaxing atmosphere: Eat while sitting at the table, in a quiet environment free of distractions such as television or the telephone.
• Focus on the food: Savor each bite, paying attention to the flavors, textures and aromas.

5. Excessive salt consumption

Excess salt increases blood pressure and the risk of cardiovascular and kidney disease.

How to reduce salt consumption?

• Read labels carefully: Many processed foods contain high amounts of hidden sodium.
• Limit prepackaged and fast foods: These foods are often very high in salt.
• Cook at home: By preparing meals at home you can control the amount of salt added.
• Use herbs and spices: These are a great way to flavor foods without adding salt.
• Choose fresh foods: Fruits, vegetables and whole grains are naturally low in sodium.

What are the consequences of bad eating habits

Poor eating habits can have long-term health consequences, including:

• Overweight and obesity: Excess calories and saturated fat lead to the accumulation of body fat.
• Cardiovascular disease: Hypertension, atherosclerosis and heart attack are closely linked to an unbalanced diet.
• Type 2 diabetes: Excess sugar and an unhealthy diet increase the risk of developing diabetes.
• Digestive problems: Constipation, diarrhea and irritable bowel syndrome can be caused by a diet low in fiber and high in processed foods.
• Nutritional deficiencies: A monotonous and poorly varied diet can lead to vitamin and mineral deficiencies.
• Cancer: Some studies have associated certain types of cancer with diets high in saturated fat and low in fruits and vegetables.