Signs of bad eating habits
How do you recognize that you’re not eating right?
Many people are not used to restricting their food intake, but try to vary their diet and still believe that by doing so they rule out vitamin deficiencies. Let’s try to find out if your daily menu needs to be adjusted for the following signs of malnutrition.
Always hungry
This can be because you’re skipping breakfast or other meals, eating too few calories and high-fiber foods, or consuming large amounts of empty calories. Analyze how many calories you consume per day. Then spread out your meals evenly throughout the day. Each meal should contain high-fiber foods in combination with complex carbohydrates and proteins.
Signs of poor nutrition
A low-carbohydrate diet and a lack of iron and water can be the cause of tiredness and lack of energy. Include more complex carbohydrates and iron-rich foods like oatmeal and spinach in your diet. Try to increase your water consumption and drink at least eight glasses a day.
Depression
Depression can be a sign of a lack of omega-3 fatty acids as well as B vitamins and folic acid. For the intake of vitamin B12 and omega-3 fatty acids, you should eat fish 2 to 3 times a week. In any case, legumes should also be included in your diet, preferably every day, because they contain folic acid. Vitamin B6, which is also found in beans, bananas and grains, is also very useful.
Irritability
If you’re overly restless and irritable, it may be due to a calorie deficiency from skipping meals or consuming too much caffeine. Try to consume at least 1800-2000 calories per day and increase your energy by consuming natural products instead of stimulants (coffee, tea, cola…) or consume no more than 200 grams of these drinks per day.
memory loss
Do you suffer from memory loss and apathy? This can be due to skipping breakfast or not getting enough vitamin E and antioxidants. Start your day with a healthy breakfast. Eat foods rich in antioxidants (berries of all kinds, red grapes, cherries, sultanas, plums, oranges, cabbage, red peppers, beetroot) and iron (recommended iron intake is 18 mg per day). Take good multivitamins and vitamin E supplements.
What vitamins are in what foods contain?
- Vitamin C – red peppers, oranges, kiwi, cherries, cabbage, papaya, broccoli, grapefruit, strawberries, blackcurrants, melon.
- Vitamin A – cheese, liver, milk, fish oil, eggs, margarine, butter.< /li>
- Beta-carotene – dark green and yellow-orange vegetables, melon, broccoli, papaya, apricots, parsley, pumpkin, asparagus, parsley, spinach, tomatoes, potatoes.
- Coenzyme Q10 – fish , lean meat, nuts, foods with polyunsaturated fatty acids.
- Selenium – kidneys, liver, seafood.
- Flavonoids – raspberries, blueberries, cranberries, strawberries, rose hips, black aronia, green ones tea leaves, citrus e, walnuts, sage, rosemary, red wine.
< li>Vitamin E – hazelnuts, almonds, eggs, peas, flour, butter, mayonnaise, sea buckthorn, olive oil and sunflower oil.
To sum it up. If you are aware of any of the above signs of malnutrition, then your daily meal plan needs to be adjusted!
