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The most common mistakes in a woman's diet have been named
Last reviewed: 01.07.2025
In the crazy rhythm of modern life, it is very difficult to follow a healthy diet. We can even plan it and try to stick to it day after day, but breakdowns and random snacks of not entirely healthy food are not excluded. Let's figure out what mistakes we make most often when forming a daily menu.
Too much sodium
The recommended daily allowance of sodium is 2,300 mg, but if you are over 50 and have problems with blood pressure, kidney disease or diabetes, then the daily dose of sodium should not exceed 1,500 mg. Unfortunately, usually few people pay attention to exceeding this amount.
How to combat this? To control your salt intake, cook more often at home and eat less from restaurants or fast food, and avoid processed foods. Nutritionists also recommend reading the label before buying food. For example, one tablespoon of low-sodium soy sauce contains 533 mg of sodium. Also, be careful when using seasonings.
Sugar
According to the American Heart Association, women should not consume more than 6 teaspoons of sugar per day (24 grams). But many ladies have gone far beyond this figure and add tea to sugar, and not vice versa. According to doctors, a spoonful of sugar in a cup of coffee or tea, of course, will not cause much harm, but if you overcome your craving for sugar, it will only play into your hands.
How to combat this? Develop the same habit as with salt – read food labels. Seasonings, drinks and sauces are especially insidious in this regard. Also pay attention to low-fat products – by depriving them of fat, manufacturers are cunning and add sugar to improve the taste.
Not enough fiber
Eating foods high in fiber slows down the rate at which food is digested, making you feel fuller longer, which means your energy levels stay more stable. This helps with weight stability. Fiber also has a beneficial effect on the gastrointestinal tract, preventing constipation, heart disease, colon cancer, and diabetes. Women are recommended to consume 25 grams of fiber daily, but most only get 10-15 grams.
How to combat this? Dilute your diet with fiber-rich foods, and also drink more water, which helps food move through the digestive tract. It is advisable to start the day with a whole-grain breakfast, also eat legumes, beans, fruits and vegetables.
Lack of protein
Frequent snacking and constant hunger can be caused by insufficient protein intake. This affects weight. A woman's body needs 46 grams of protein daily.
How to combat this? For example, toast for breakfast will not give you the same feeling of satiety as eggs. You can also snack on low-fat cheese or yogurt, and add nuts or seeds to salads and don't forget about greens.
Too much red meat
Although meat is a great source of protein (an average of 21 grams per serving), researchers do not recommend overindulging in meat dishes because there is a direct link between meat consumption and colon cancer. To get enough protein, just 85 grams of meat per day is enough.
How to combat this? Don't cook meat as a main dish, but rather use it in salads or as an additional ingredient in vegetable dishes, such as roasts.
Not enough water
Thirst is sometimes confused with hunger, so drink enough water to avoid your body confusing you with false signals. It is recommended to drink six to eight glasses of water per day. This amount may vary depending on your activity, diet, and time of year.
How to combat this? Drink a glass of water before eating and listen to your body. Vegetables and fruits are 85% water, so make their consumption a good habit.
[ Too many carbohydrates
From 45% to 65% of the total amount of calories should come from carbohydrates, but often their consumed amount is much higher. It is necessary not to forget that carbohydrates are contained not only in pasta and bread, but also in legumes, grains, as well as in vegetables and fruits.
How to combat this? Reduce the amount of bread and pastries in your diet, but add vegetables and fruits. Also, beans, oats and lentils will be a healthier choice.
Skipping food
This is the biggest mistake and, unfortunately, the most common one. Those people who skip meals because they are busy or simply think that this will keep their figure are very much mistaken. This can only lead to weight and health problems.
How to combat this? Have breakfast within one hour of waking up and do not skip meals throughout the day. If you find it difficult to eat in the morning, at least have a banana or yogurt as a snack.