10 nutrition blunders

10 nutrition blunders

Avoid common mistakes that can spoil your plans for eating right.
Updated:
2009-10-17 22:22
Published:
2003-08-11 00:00
By 
Leslie Beck

Nutrition blunders 1 - 5

You may know the importance of a balanced diet, but lack of knowledge of food facts can cause poor eating habits. Here are some of the most common mistakes that can lead to an unhealthy diet:

1. Skipping breakfast to save calories for later in the day
Studies show that breakfast skippers actually have more difficulty controlling their weight because they overeat at the next meal. Eating breakfast revs up your metabolism and replenishes your body's fuel source.

2. Not planning your meals in advance
If you come home from work tired and hungry to an empty fridge, chances are you'll order in. Instead, plan your meals in advance, grocery shop once a week, and batch cook on the weekend. You'll eat healthier - and save time and money!

3. Grabbing the coffee shop muffin for a quick breakfast
Here's the bad news -- the typical coffee shop muffin can deliver up to 19 grams of fat and 400 calories! Even a glazed donut has less. If you're on the go, order a low-fat bran muffin with fruit. You'll get less than 3 grams of fat and up to 5 grams of fibre. And don't forget the latte for a calcium boost.

4. Ordering a salad at lunch instead of a sandwich
Surely that roast beef sandwich is more fattening than the chef's salad…right? Not necessarily! Tossed greens may sound virtuous, but some salad entrees pack up to 10 teaspoons of fat because of the oil used in the dressing. A typical roast beef sandwich (with mustard, not mayo) delivers less than two. If you'd rather have salad, order the dressing on the side - and don't use it all.

5. Eating carb-free meals to stay slim
Low-carb diets are all the rage, and it's true that too many carbohydrates can make you fat. But too much fat and too much protein can also pack on the pounds. Whole-grain starchy foods, legumes, fruit and vegetables are low-glycemic carbohydrate foods that keep you feeling full and energetic longer. So give up those high glycemic "white" refined carbohydrate foods such as cakes and pastries instead.

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  • Whitney wrote:

    Jan 12, 2004

    2009-09-22 10:46 AM

    Margarine is horrible for your heart and bad for those concerned about their cholesterol. If you're only concerned about calories, then you might prefer margarine, but if you care about being good to your body, Buttah is most definitely Bettah.

  • SAL wrote:

    Mar 01, 2004

    2009-09-22 10:47 AM

    VERY INTERESTING & INFORMATIVE. KEEP IT UP.

  • janis gordienko wrote:

    Sep 19, 2003

    2009-09-22 10:47 AM

    The best article I have ever read about what a lot of foods contain. Keep up the good work.

  • AprilMcConnellStolakis wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    I am a R.H.N . I think your 10 nutrition tips are great.

  • Brandi Rylander wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    I just started watching my GI intake and trying to use the healthy ones. It's trying to stick to it but i can feel a change already. Your article made me more aware of other health tips for learning how to eat healthy and stick with it.

  • Carrie wrote:

    Feb 23, 2004

    2009-09-22 10:47 AM

    I agree that butter is better than margarine. I'm convinced that much of the weight and health problems we see today are a direct result of consuming "man-made" foods over natural foods. Choosing foods that help to increase my good cholesterol was something I decided to do about a year ago and I don't regret it.

  • Diane wrote:

    Mar 01, 2004

    2009-09-22 10:47 AM

    Margarine is ONE molecule away from being plastic. Veggie oils are liquid at room temperature, is margarine? Margarine doesn't go rancid; fruit flies aren't attracted to it; mold won't grow on it, yet people eat it! How can our bodies know what to do with this stuff? No way, IMO, is this good for us to eat. Give me Butter, any day! Everything in moderation, balance intake with out-put, go for a walk & stop to smell the roses.

  • michelle wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    Many, many margarines are NOT hygrogenated! As a dietitian who works in cardiology, we say YES to small amounts of non-hygrogenated margarine!

  • mary wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    After all, never trust science too much. Most of the scientific news expire as fast as they are conceived. We still see much more primitive people in the far villages of the so-called backward countries who age more than all of the nutirtion experts put together!

  • Alicia wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    I guess it goes to show that mom is always right. I've grown up with the attitude that everything is good (okay) for you as long as you do things in balance. Don't cut out a major food group or nutrient just because new "research" shows that its bad, you need everything that is on the food pyramid.

  • paulina wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    Margarine is a very processed food, loaded with chemicals...butter has been around for AGES - it is a very simple food.. it is just milk fat! The best two pieces of diet advice are this: Everything in moderation. Eat simple foods. Peace!

  • katie wrote:

    Mar 01, 2004

    2009-09-22 10:47 AM

    I use non-hydrogenated, non-GMO, heart-healthy Earth Balance margarine. It's delicious and bakes well, just like butter (it's hard when refrigerated), but without the cholesterol and animal exploitation.

  • Ron Fisk wrote:

    Sep 19, 2003

    2009-09-22 10:47 AM

    I was living in Walkerton during the water tragedy that killed at least 7 people and decided to seek out a nutritionist. The really good thing that's come out of this (consulting a nutritionist) is that I've become so much more aware of what I eat. I've lost about 50 pounds as a result and I feel better and with more energy than I've ever had since I was a teenager. Like they say, "garbage in, garbage out" I guess. Thanks for your articles.

  • Alison wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    I would like to point out something for those of you that said that margarine is "better' than butter. The so called "light" varieties, such as Becel, are comprised of mostly water, which is whipped with the vegetable oils. I am not recommending that you stop using it, just thought you should know.

  • Ray Beck wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    Dear Leslie Beck, I think it is important when you discuss butter vrs. marg. that you mention that some soft marg. such as Becel don't have trans fats and is therefore preferable to butter. Ray Beck (nice last name eh!)

  • A-lady wrote:

    Mar 01, 2004

    2009-09-22 10:47 AM

    There is non hydrogentated margarines on the market. I believe these are indeed better than butter for you. Someone please correct me if I am wrong. And why aren't these non hydrogenated ones promoted in these articles more?

  • Alex wrote:

    Nov 26, 2003

    2009-09-22 10:47 AM

    You can get margarine that is non-hydrogenated so it has no trans fat in it. One example is Becel. And Becel is also lower in saturated fats than butter.

  • rob wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    Margarine is way worse 4 u than butter, get your facts straight.

  • Gary Dutchak wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    You talk about nutrition but I think you miss the boat on always having to put dressing on your salad. Why not have the salad without the dressing? I think you would be surprised at the natural taste of your salad without the dressing. Believe it or not, it's nutritious for u as well.

  • Thomas Anderson, Ph.D. wrote:

    Mar 01, 2004

    2009-09-22 10:47 AM

    I remember my nutrition prof once saying, "If you could see how margarine is made, you wouldn't bring it in your house let alone put it in your mouth!" He was right. Whether hydrogenated or not, all margarines are made from highly refined oils that are completely different from the fats we need for good health, they have been linked to virtually all of our modern ills - from atherosclerosis to asthma and especially cancer of the breast and prostate - and there is really no reason to be consuming these junk oils because there is absolutely nothing unhealthy about butter - the fear of which is based solely on marketing, not science.

  • Roz wrote:

    Sep 18, 2003

    2009-09-22 10:47 AM

    I always use margarine instead of butter. I realize margarine has the same calories as butter but I ALWAYS get the Light kind which one cannot do with butter. So Margarine IS better than butter.

  • Marie Scoretz wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    My family has been using unhydroginated Becel margarine for years, ever since I read some information about the process used to hydroginate fats. I believe this to be the lesser of the two evils.

  • george wrote:

    Jan 12, 2004

    2009-09-22 10:47 AM

    Eating healthy is the right choice! But how about things like pesticides and pollution?

  • Kristen wrote:

    Mar 01, 2004

    2009-09-22 10:48 AM

    Margarine vs. butter -- why not try non-hydrogenated margarine? This way, you're avoiding the trans fat found in hydrogenated margarine as well as the saturated fat in butter.

  • T. Spearns wrote:

    Jul 28, 2004

    2009-09-22 10:48 AM

    Great article, Thanks

  • June wrote:

    Jun 15, 2005

    2009-09-22 10:48 AM

    I agree with your assessment on low carb diets. You really must count the calories in the foods you eat. I have experienced it.

  • Toni wrote:

    Dec 06, 2006

    2009-09-22 10:48 AM

    The margarine vs butter debate is NOT about calories! It is about trans-fats which all margarines have and butter does not have. Your body can at least digest butter--a natural, if high calorie product. Margarine is an industrialized fat that might as well be made of plastic, and is a well-documented contributor to heart disease. Steer clear!

  • Darlene Rusin wrote:

    Oct 17, 2005

    2009-09-22 10:48 AM

    In that margarine may have less calories than butter is it not more foreign to the body? Therefore harder for the body to use or digest. As a result it could become toxic because of being more difficult for the body to utilize.

  • joan wrote:

    Jun 26, 2006

    2009-09-22 10:48 AM

    There are also non-hydrogenated and lighter fat margerines on the market

  • Anik wrote:

    Jan 22, 2007

    2009-09-22 10:48 AM

    I have an uncle who worked at a margarine plant as a chemist. I heard my share of horror stories about all of the chemicals they put into margarine ( Light and regular kinds). I used to buy margarine thinking the lighter kind was better for me, but I know stick with butter.

  • Sherry N wrote:

    Dec 08, 2006

    2009-09-22 10:49 AM

    Butter is better. Margarine and processed cheese are one molecule off plastic. If one is worse than the other, I'd rather deal with heart issues than cancer! Also, butter tastes so much better, or course used in moderation.

  • elena wrote:

    Jun 26, 2006

    2009-09-22 10:49 AM

    its not just about the calories though...its about the hydrogenated fat in the margerine that makes it worse than butter....just look for a non-hydrogenated light margerine and it'll be best. My nutrition teacher suggested that you buy a good quality oil and mix 1 cup of it with 1 cup of softened butter. Store it in the fridge -- it won't harden because of the oil and you'll have "better butter". It tastes good!

  • Eric van der Eerden wrote:

    Dec 06, 2006

    2009-09-22 10:50 AM

    For the most part I like your article, but I have difficulty with things like "a low fat diet". This term I think makes everybody think that fat in a diet is no good for you. Don't you think the correct term sould be "lower calorie diet". And by that I mean that you should match your calorie intake to your output. And since most of us over eat this would be lowering our intake. The fact is that fat is not the enemy. Calories are. Not protein, not carbohydrates, not fat. Calories. A well balanced diet is the answer. But in our fast food world, it is proper nutrition and calorie burn that suffer the most. these two are major ingredients that contribute to our growing overweight and unhealthy society. No quick fix. Work out and get your balanced diet. If we get the whole "B" complex, for instance, blood cholesterol will be reduced. Not drugs, not elimination of fats and or trans fats, not avoiding carb. Why do the people with the voice in our society keep pushing the avoidance game. If we eat a fat does it go into our blood stream? If we eat a liver do we then grow one? We are not what we eat. Our bodies burn what we eat. It's what we do with that energy that matters most. Sit at a desk and we will grow fat. Grow Fat. Our bodies make the stuff. It doesn't come from eating it. Why don't you publish something that tells our society how the human body works. Or don't you know? Thank you. Looking forward to some really meaning full information.

  • Cindy wrote:

    Dec 06, 2006

    2009-09-22 10:50 AM

    Well, consuming a low fat diet has not been shown throughout the centuries to be a contributing factor to a healthy diet. In fact, Eskimos and tribal populations all over the world partake in a high fat diet, ie. the polynesians (consuming high amounts of coconut oil) even the Italians and Greeks traditionally have consumed generous amounts of olive oil. These groups have a history of low rates of heart disease. The population studies are proof that we do not need to eat a low fat diet. We just need to avoid highly processed food that is laden with toxic chemicals and make sure to avoid nutrient deficiencies through supplementation if necessary (ie. green food supplements) and by eating a variety of organic and nutrient dense food.

  • April LeForte wrote:

    Jun 13, 2005

    2009-09-22 10:50 AM

    Hi, I found your article very helpful, but I just have one question: Re: 6. Using margarine instead of butter to ward off heart disease I m not sure if you aware of the margerine product "Becel"-it tastes good and has less calories (25 verses 73/10g), no trans fat, non-hydrogenated, less overall fat, no cholesterol, Vit A and E too. Would you agree this would be the best overall choice in terms of butter of margarine? Thanks for your feedback, Toronto Ontario

  • Catherine wrote:

    Jun 13, 2005

    2009-09-22 10:50 AM

    You don't need margarine or butter....unrefined coconut oil is the way to go...it also comes in a solid form. It has so many health benefits... As a cooking oil, its chemical structure is kept in tact and therefore is resistant to mutations of fatty acid chains even when used in higher cooking temperatures, unlike most vegetable oils. For those looking to lose weight naturally, switching to Virgin Coconut Oil can burn off unwanted pounds. Virgin Coconut Oil supports normal digestion, a consideration for those who may have digestive disorders.....great for your skin and hair....Virgin Coconut oil is rich in lauric acid, a nutrient that supports the body's normal functional response to bacteria and viruses. Lauric acid is also found in human mother's milk. Throw the butter and margarine out the window folks!!!!

  • heather wrote:

    Jun 26, 2006

    2009-09-22 10:50 AM

    Yes, you may be able to cut calories by eating 'light' margerine, but, butter is still better because it is a natural food, not a tub full of chemicals.

  • julie wrote:

    Jun 08, 2005

    2009-09-22 10:51 AM

    No, even light or non-hydrogenated margarine is not better than butter and here is why. Even if the oil is not hydrogenated it is processed to make it solid at room temperature when it is naturally liquid.This exposureto light, heat and oxygen destroys most of the polyunsaturated omega 3 and 6 fatty acids and creates a rancid, toxic oil. Some oils are 'sturdier' than others and have a higher smoke point so they are not damaged as easily by heat. Peanut oil has a high smoke point but it's impossible to get organic peanut oil or it would be outrageously expensive. It is also processed with preservatives like BHT and BHA that make it toxic. Coconut oil - if it is unrefined, purchased at the health food store - is very resistant to damage. It can be kept at room temp for many many months without going rancid. It does contain saturated vegetable fat but has omega 6 and 9 and shows evidence of being beneficial to the thyroid. The same goes for butter but it is a saturated animal fat so you want to limit how much you use. All oils are healthiest used raw but when cooking I only used extra virgin olive oil, unrefined coconut oil or butter. In another 10-20 years we'll be hearing in the media about the detrimental health effects of margarines that are non-hydrogenated. I guarantee it!

  • Sandra wrote:

    Mar 28, 2007

    2009-09-22 10:51 AM

    Your argument against margarine is based on hydrogenated margarine. Would it be correct to say that trans-fat free margarine would be healthier than butter because it does not contain trans fat or saturated fats as butter does?

  • Sarah wrote:

    Mar 20, 2007

    2009-09-22 10:51 AM

    I strongly suspect that non-hydrogenated margarine - especially when enriched with omega 3 fatty acids - is much better for your health than butter.

  • Lisa wrote:

    Dec 05, 2006

    2009-09-22 10:51 AM

    You know, the butter-margerine debate will probably never be fully resolved. However, a mere mention of the fact that non-hydrogenated margerines exist (Becel and others) might have made this point a bit easier to take.

  • Edythe wrote:

    Jun 13, 2005

    2009-09-22 10:51 AM

    Re butter vs margarine. Do you know what margarine is made of? The flys, etc. will not even bother it!!! Its all plastic!

  • Sue wrote:

    Jun 08, 2006

    2009-09-22 10:51 AM

    Response to Roz, Even if a margarine is a "light" brand, this does not change the fact that it is a hydrogenated trans fat. So yes, you may be ingesting fewer calories but at what cost to your overall health? I suggest you do some research.

  • cate wrote:

    Jun 26, 2006

    2009-09-22 10:51 AM

    With reference to the butter/margarine issue, I think the point was that margarine CAN be better, just make sure it's the non-hydrogenated kind. Even if its labelled as 'Light', check the ingredients to make sure there are no hydrogenated oils in it.

  • sheila wrote:

    Jan 09, 2007

    2009-09-22 10:52 AM

    Well, after reading the feedback comments I am truly confused with the margarine vs butter. My mother grew up eating only butter until margarine was invented and she used it in her baking as it was cheaper(she had seven children to feed). I don't know if the butter or the margarine gave her the high blood pressure, gall stones, later a diagnosis of angina, then later hardening and narrowing of her heart vessels. My conclusion is to when in doubt throw them both out. Butter was invented due to the excess, margarine invented as it was cheaper for consumers. If you have to use it use both sparingly, if you can manage without it isn't that even better. This doesn't mean cutting out oils either, as I am also told we need oil in our diet also and these controlled as well. Dear Doctor, does this make sense?

  • Joe Bush wrote:

    Mar 12, 2007

    2009-09-22 10:52 AM

    Anybody can write this basic, common sense approach to nutrition. BORING!!

  • Carol Marianne wrote:

    Jun 13, 2005

    2009-11-18 2:59 PM

    Yes, fibre is necessary for one's body but I'm on calcium supplements and how much fibre can I consume daily without it interfering with calcium absorption?

  • Anonymous wrote:

    Jun 14, 2005

    2009-11-18 3:00 PM

    Even though margarine may sound healthier even if it's "light", the vegetable fat is hydrogenated and so it becomes harder to digest, if at all, and therefore, is worse for you than saturated fat (i.e. butter) since trans- and cis-fats are harder to breakdown in your body.

  • kathy wrote:

    Jun 26, 2006

    2009-11-18 3:00 PM

    You know it's funny my mother always told me about butter being better. I never believed her until a few years ago. Now my son doesn't believe me now but we saw a DR on Oprah who explained it and now he believes too

  • marg wrote:

    Nov 29, 2006

    2009-11-18 3:00 PM

    Butter is DEFINITELY better for you than margarine in several ways. And instead of using the "light" excuse for using margarine, eating butter in smaller quantities or whipping it with a bit of water in small quantities to extend and "lighten" it are much healthier and better tasting alternatives! Butter is a food; margarine is mostly synthetic and full of chemicals!!

  • Universite de Montreal student in nutrition wrote:

    Jun 14, 2005

    2009-11-18 3:01 PM

    Not all margarines are hydrogenated. Therefore, not all of them have trans fats. Many non-hydrogenated margarines are now available on the market. Look for the "non-hydrogenated" inscription on the box.

  • Kelly wrote:

    Jun 14, 2005

    2009-11-18 3:01 PM

    Ladies, when are we going to wake up? Everyone is looking for a quick fix to lose weight. This is a life style change-forever! Get moving, hit the gym, walk, run, bike. I believe you can eat anything in moderation and cut down your portions.

  • Pat wrote:

    Mar 12, 2007

    2009-11-18 3:01 PM

    Sorry, but maragine is all chemicals, leave out a tub in the summertime and flies won't touch it , butter , on the other hand is real food, heavy use of maragine has been linked to breast and other cancers...

  • Meg wrote:

    Apr 10, 2007

    2009-11-18 3:01 PM

    I distrust modern fat substitutes; hydrogenated this and that kind of gum or starch; this stuff seems like plastic to me, so if I'm going to eat a little fat, I stick to butter; moderation is key, and we are all free to choose

  • tom wrote:

    Jun 26, 2006

    2009-11-18 3:01 PM

    Margarine is NOT better than butter. It is full of harmful chemicals. The only thing good for you is the natural source.

  • shi wrote:

    Dec 05, 2006

    2009-11-18 3:01 PM

    to other reply: Margarine is ONLY better than butter if it has NO trans fats (ie: becel red label) If your 'light' margarine has trans fats, than ditch it!!!!!

  • Pat wrote:

    Oct 17, 2005

    2009-11-18 3:01 PM

    I always use butter..as it is the real thing ..whereas margarine is artificial..My son told me to put out a pound of butter & a tub of margarine on the back porch in the summertime...the bugs and other insects ate the butter but stayed far away from the margarine....so I changed back to butter...

  • Kupper wrote:

    Jun 26, 2006

    2009-11-18 3:01 PM

    Lite margarines usually just increase the amount of water in their product which just makes the toast wet. Try non-hydrogenated margarine like Becel it is better for you than lite margarine or butter.

  • Kim wrote:

    Dec 05, 2006

    2009-11-18 3:01 PM

    Margarine is NOT better than butter. It is one ingredient off of plastic! The human body needs natural foods, not chemical foods....or altered ingredient foods. Look up the definition for "hydrogenated" and change your own mind. Hydrogenated Oils-Silent Killers by columnist, David Lawrence Dewey © copyrighted 1998 http://www.dldewey.com/hydroil.htm link posted permitted by site owner.

  • Robert wrote:

    Mar 12, 2007

    2009-11-18 3:02 PM

    Everything in moderation, they say! I eat butter because I feel it is better for you than margerine ,that is synthetic.

  • Using Margarine Instead of Butter wrote:

    Nov 15, 2006

    2009-11-18 3:02 PM

    If you're going to use Margarine, instead of butter.. its best to use the Non-Hydrogninated types (IE: Canola Harvest). at least then you won't risk ingesting high amounts of Trans-Fats...

  • ellen wrote:

    Jun 26, 2006

    2009-11-18 3:02 PM

    I tried low carb diets and always lost a lot of weight but also lost my gall bladder as a result of built-up cholesterol which caused the stones and always gained back the weight. Eat sensibly and avoid fad diets.

  • elena skok wrote:

    Dec 05, 2006

    2009-11-18 3:02 PM

    Roz - margarine is worse because its a trans-fat....make sure you buy nonhydrogenated light margarine -- there are a few out there.

  • Mrs. V. wrote:

    Apr 10, 2007

    2009-11-18 3:02 PM

    Do not be deceived by low-fat margarine. Regular margarine contains hydrogenated oils, which are Trans-Fats. Low-fat margarine is made of chemicals. There is nothing nutritional about it. In fact butter is made of natural ingredients. It does contain more saturated (animal) fats and the same amount of calories as margarine. And nutritionists will tell you to choose butter before margarine. But, in the end, you should omit all of the above and stick to a little Extra-Virging Olive oil, which contains some pretty healthy anti-oxidants. Check out this web-site for more information: http://www.newmediaexplorer.org/sepp/2003/09/29/the_good_the_bad_and_margarine.htm

  • bigted wrote:

    Jan 10, 2010

    2010-01-10 10:19 AM

    "If you want to make a big dent in your fibre intake at breakfast, reach for a cereal that provides at least 10 grams of fibre per serving." They'd have to make one first that was edible and easy to find. Most cereals have so little fibre it's a joke. If people really knew how much fibre they needed in thier diet and how much they actually ate they would be quite shocked. At best you are going to need to eat 2 or more servings of most cereals claiming to be high fibre to get in 10g of fire at breakfast.
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