Eating healthily is always one of the first and perhaps most effective steps one can take in achieving, living and maintaining a balanced lifestyle.

However, choosing the best foods to ensure that your body is not being deprived of proper nutrients is highly critical. Uninformed choices and lack of guidance can result in poor choices.

Below are some of the most common mistakes that persons make in food intake, sometimes without being aware of it.

Too much sodium

One such mistake is a high sodium intake, so can lead to health issues such as hypertension.

Commonly used in food processing and preservation, sodium can also lead to water retention in the body, which can cause weight gain, even if temporary.

What to do?

Eat fresh foods and food prepared at home so you can help control how much salt is used.

Reduce consumption of packaged foods such as preseasoned meats, soups and sauces which tend to have a high concentration.

Reduce the amount of salt used in cooking, and adjust cooking methods and recipes to include less salt.

Too much sugar

Sugar is another culprit which can creep into the diets.

Natural sugar exists in items such as fruits, and then there are added sugars which are used in processing. The sugars can be found in sodas, energy drinks, baked goods like pastries, and ice cream.

These added sugars are referred to as empty calories which can lead to health issues and weight gain. Like everything else, added sugar can be had in moderation, but caution has to be taken.

What to do?

Be very vigilant and read product labels to identify the added sugar and its percentage. Identify the various names that manufacturers use like high fructose corn syrup, molasses, evaporated cane juice, fruit juice concentrates and corn sweetener. All these names are synonymous to added sugar.

Skipping fibre

Fibre aids in weight management or weight loss as it allows persons to feel fuller longer because it takes a longer time to digest. It is also said to help in decreasing the risk of colon cancer, heart disease and constipation.

What to do?

Increase your fibre intake and water, which will assist with fibre passing through your digestive tract. Eat beans and legumes and try to eat the skins on fruits and vegetables.

Start having a breakfast high in fibre like cereals which have five grams of fibre or more.

Not having enough protein

High-protein meals are very beneficial to our bodies. Not consuming enough protein can cause you to feel hungry easily. When this occurs, eating the wrong foods and snacks is almost inevitable as we gravitate and consume anything in sight to curb our hunger. If this practice continues, it will lead to issues such as weight gain.

What to do?

Ensure that every meal contains protein. Try to increase your intake of plant-based protein like nuts and beans; these can be had as snacks or as part of a meal.

Consuming too much red meat

Red and processed meats are often linked to cancer. With meat being a good source of protein, it is encouraged to have red and processed meat in moderation.

Red and processed meat can also increase cholesterol level and weight. Certain cuts of the red or processed meats are high in cholesterol as well as saturated fats.

What to do?

Try to use lean cuts. Also, be creative in the kitchen and use pieces to complement dishes to add flavour or to spice up an otherwise bland dish.

They can also be sliced and used in salads but with vegetables outweighing meat.

Not drinking enough water

Drinking between six and eight eight-ounce glasses of water each day is the standard recommendation.

Dehydration can be mistaken for hunger, so it is advised that before snacking, drink a glass of water.

What to do?

If you do not like to drink water, be creative and add things such as citrus and mint leaves.

You can also increase your fruit and vegetable intake as they contribute to your daily fluid intake as well.

Additional sources: www.womansday.com, www.livestrong.com, www.heart.org, www.ext.colostate.edu.