Nutrition is a catalyst to overall health and well-being. Simply put: when you eat well, you feel well. As a dietitian who has worked with thousands of individuals to improve their relationship with food, I’ve observed these 5 common nutrition mistakes.
5 Common Nutrition Mistakes You Might Be Making
Learn about the 5 common nutrition mistakes you might be making and how to adjust for better health.
1 – YOU SKIP MEALS.
You think skipping meals or cutting calories is the “healthy” choice. But what you actually need is adequate nourishment during the day.
Eating at least 3 meals and 1-2 snacks a day is better for blood sugar stability, meeting nutrient needs, and sustaining lasting energy.
2 – YOU CATEGORIZE FOOD AS “GOOD” & “BAD”.
The problem with labeling food as “good” and “bad” is that it gives food moral virtue. Eating “bad” quickly leads to the belief that “I am a bad person for eating this”.
Think about your own experience with this. What foods do you categorize as bad? How do you feel after eating these foods?
Maybe you feel guilt or shame after eating. You can’t just eat and move on. Instead, you’re stuck in your head wishing you made a different food choice.
Remember, your worth is not attached to what you eat. There’s room for nutrient-dense foods AND fun foods in a healthy dietary pattern.
3 – YOU OUTSOURCE HUNGER & FULLNESS.
Examples of following external cues:
- Not eating after 8 pm even though you are hungry
- Waiting to eat lunch at noon, even though you were hungry at 11 am, because it’s a more “acceptable” time for lunch
- Eating all the food on your plate, even though you were full halfway through, because you follow the clean plate club
Examples of following internal cues:
- Enjoying a snack at 8:15 pm because you notice a slight headache and don’t want to go to bed hungry
- Eating lunch at 11:32 am because you were hungry
- Eating half the food on your plate because you already feel full and satisfied
Notice the difference?
Honor your internal hunger and fullness cues for a more mindful and satisfying eating experience.
4 – YOU’RE SKIMPING ON FAT.
If you’re afraid that fat leads to weight gain, you’re probably skimping on fat. The body needs dietary fat to absorb fat-soluble vitamins, support cell membranes, and regulate body temperature.
AKA – your body needs fat to stay healthy!
Also, fats promote fullness because they are digested more slowly than carbohydrates. Add a source of healthy fats to meals and snacks.
- Nut butter + banana
- Avocado + toast
- Walnuts + oatmeal
- Cheese + grapes
- Olive oil dressing + salad
5 – YOU’RE NOT GETTING ENOUGH WATER.
Let’s chat H2O! Water plays a role in metabolism, aiding digestion, lubricating joints, regulating body temperature, and much more. It’s essential for just about every process in the human body.
Whether you don’t like the taste of water or forget to drink it, here are some quick tips to drink more water:
- Try infused water. If you don’t love the taste of water, add fresh fruit (lemon, lime, grapefruit) and herbs (mint, basil, lavender). It creates a fun hydrating beverage.
- Aim for 8×8. If you don’t know how much water to drink in a day, start with the 8×8 standard. Drink eight 8-ounce glasses of water per day.
- Set timers. If you feel like you have to chug water at the end of the day to meet your needs, set timers. This will serve as a reminder to break for water!
Furthermore, dehydration could be the reason you feel hungry all the time. Don’t confuse thirst and hunger cues.
Are you making one of these nutrition mistakes? What adjustment can you make today?
DM me on Instagram to share which nutrition tip you need the most support with today!