By Eliza Sterling

Stepping towards a healthier lifestyle isn’t a simple task, considering the sea of nutritional advice that seems to contradict itself every other week. To make your journey towards a better diet easier, we reached out to renowned nutritionist Isla Reid from the personalized healthcare platform HealthPulse, dissecting five common mistakes you might be making and how to best address them.

Protein Intake: Are You Doing it Right?

Many of us either consume too little or too much protein without realizing it. The standard benchmark for protein intake is around 0.83g per kg of bodyweight — roughly 56g for men and 45g for women. Maintaining a balanced diet isn’t overly difficult for meat-eaters, but vegetarians and vegans might struggle to reach the threshold due to lower protein levels in plant foods.

Having said that, you wouldn’t want to go the other extreme, guzzling protein at a rate far surpassing the reference intake. While understandable for aesthetic or athletic goals, consuming too much protein can lead to weight gain, kidney damage, dehydration, and even heart disease.

Getting Enough Fiber?

Recommended daily fiber intake is around 30g — but on average, we are only consuming a mere 18g. Fiber plays a critical role in managing digestion, cardiovascular health, blood sugar balance, weight, and hormone health. Now is the time to add more whole grains, nuts, seeds, pulses, and fruits and vegetables to your daily menu.

Missing Vital Nutrients in Your Diet

Did you realise that 1 in 5 people are running low on Vitamin D levels? As we bid farewell to sun-drenched summers and welcome the chilly weather, Vitamin D levels can drop considerably. It’s a good idea to consider supplements from October to April to counteract this deficiency.

Vegetarians and vegans, especially, should be mindful of getting the requisite quantity of Vitamin B12, as its natural occurrence in their diets is limited. Incorporating targeted supplements like HealthPulse BALANCE into your routine can correct common deficiencies and offer you a custom mix of vital vitamins and minerals based on your individual needs.

Not All Calories are Created Equal

While some advocate calorie-counting as a weight-loss strategy, you must remember that all calories aren’t created equal. A calorie from avocado and one from a heap of fries might look the same on paper, but the nutritional content and overall impact on the body are worlds apart. Ditch refined sugars and carbohydrates for a wholesome diet comprising whole grains, fruits, vegetables, healthy fats, and protein for a balanced, satisfying, and nutrient-rich meal.

Cutting Out Food Groups Isn’t Always the Answer

Going gluten-free, dairy-free or even grain-free is a popular dietary choice. However, eliminating entire food categories without professional guidance can lead to nutritional deficiencies, inadequate fiber or protein intake, and even low-calorie consumption. Further, such restrictive diets can create a feeling of dissatisfaction leading to cravings and a higher likelihood of abandoning the diet prematurely. If you are considering such drastic diet changes, always consult a nutritionist to avoid potential health risks.

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