Most people believe they eat a balanced diet, but a recent survey conducted by MyFitnessspal suggests that this is not the case.
Every year, MyFitnesspal Nutrition IQ Survey examines how well people understand the basics of nutrition.
Celebrating National Nutrition Month, the latest research reveals a surprising gap in basic nutrition for Americans. *
From protein to fiber intake, hydration, to hidden sugar, many ignore important factors that can affect your weight goals and overall health.
Is your diet as balanced as you would think? There are five signs that may not be. And what you can do about it.
1. You are always tired or feel low energy
Do you feel dull or tired during the day? Your diet may be lacking calories or important nutrients, such as protein, iron, or essential vitamins.
The latest MyFitnessPal Nutrition IQ Survey shows that many survey respondents believe their diets have more calories and protein than they actually are.
If you don’t get enough protein and calories, your body will start breaking down muscles and fat for energy, causing fatigue and weakness (1).
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Iron deficiency is the most common nutritional deficiency and another major cause of low energy (2). Without sufficient iron, anemia can develop, reducing oxygen to tissues, making them feel tired and weak (3).
Other defects such as vitamin B, vitamin C, magnesium and zinc also commonly cause fatigue (3).
Nutritionist tips
Aim for a diverse and colorful diet. It contains protein sources such as fruits, vegetables, whole grains, healthy fats, lean meat, eggs, beans, and nuts.
If iron is a concern, add foods such as spinach, lentils, mackerel and sardines. Pairs vitamin C (such as squeezing lemon juice into spinach) with a plant-based iron source to increase iron absorption4).
Don’t forget to prioritize sleep and exercise as well to support your daily energy.
If you believe you are undernourished, talk to your doctor or registered dietitian for personalized advice.
2. Your digestion is irregular or uncomfortable
Digestive issues such as bloating, constipation, and irregular intestinal movements may be the way you need more fiber in your body (more fiber is needed)5).
The MyFitnessPal Nutrition IQ Survey shows that many respondents link fibers primarily to the bowel movement, rather than other benefits.
However, fibers are not just regular. Different types of fibers keep you full, support gut health and microbiome diversity, and help you manage your blood sugar and cholesterol levels (5).
Despite its many benefits, over 90% of Americans may not get enough (6). They may consume only about half of the recommended daily minimum (25 grams for women, 38 grams for men) (38 grams for men) (38 grams for men) (6).
If you are experiencing digestive issues frequently, it may be time to rethink fiber and make it a dietary priority.
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Nutritionist tips
Consumes at least 25-40 grams of fiber per day. The USDA recommends at least 25 grams per day for women and 38 grams for men. Start by gradually increasing the amount of fruits, vegetables, whole grains and legumes in your diet. Drink plenty of water to move the fibers and prevent discomfort.
It’s a bad thing that’s too many good things! Some people can tolerate more than 50 grams of fiber every day (7). However, excessive fiber intake without adequate fluid can cause diarrhea, bloating, gas, and other digestive problems (5).
If you still have digestive problems after ingesting sufficient fiber or liquids, or if your symptoms are severe, consult your doctor. They help to eliminate the underlying cause.
3.Experience mood swings and intense sugar cravings
Do you often feel irritated, experience sugar cravings, or suffer from low moods? These feelings can be linked to your diet.
It may be due to the lack of a balanced diet due to the addition of too much sugar.
Research suggests that adding too much sugar can lead to long-term health problems. This includes mood disorders such as depression (8, 9).
Low mood, irritating, sugar cravings can be attributed to uncontrolled blood sugar levels, nutritional deficiencies, or the need for dopamine boost (10, 11).
When facing these challenges, your brain may crave sweet foods as a quick fix, causing an endless cycle of sugar height and crash (12, 13, 14).
This problem can be exacerbated by a lack of awareness about daily nutrition.
A surprising 89% of respondents on the MyFitnesspal Nutrition IQ Survey said they were unaware of their daily intake of protein, fiber, carbohydrates, sugar and salt.
Without this understanding, it is easy to make poor food choices. This can lead to further mood swings, irritability and cravings.
Nutritionist tips
Notice your nutritional intake and prioritize balanced diets and snacks. It combines protein, healthy fats and complex carbohydrates to stabilize blood sugar. Think of chicken as quinoa and avocado.
Limits added sugar to less than 25 grams per day (7). Check the food labels to avoid any additional sugar, especially with sauces, dressings, cereals and snacks. Cutting out sugar and artificial sweeteners for just two weeks may help reduce sugar cravings (15, 16).
In addition to nutrition, it also creates time for regular exercise, stress management and quality sleep to stabilize your energy and mood (17, 18, 19).
If you still suffer from serious mood issues or sugar cravings, consult your doctor or registered dietitian for personalized advice.
4. Your weight will fluctuate greatly
If you tend to get a yo-yo, take a look at your overall dietary habits.
Do you skip meals, avoid certain foods and food groups, or rely on processing or useful options?
Unplanned changes in weight arise from calorie and nutrient imbalances, such as gaining and losing (20).
The MyFitnesspal Nutrition IQ survey showed that 65% of respondents felt a complete loss when managing their weight. However, only 23% say they count calories every day. *
Many respondents also said they were guessing partial sizes instead of weighing the food.
Nutritionist tips
Record your meals It helps track calorie and nutrient intake and identify areas of improvement. in fact, 87% of Myfitnesspal Nutrition IQ respondents reported that their ability to accurately record the food they are consuming helps them to look at their food/calorie intake.
Use tools such as food scales, measuring cups, and portion guides for accuracy. Are you out? Use the “convenient” partial guide.
Calories intake is important for weight loss and profits, but food types are also important (twenty one). Choose whole and minimal processed foods whenever possible.
Sticking to your regular diet schedule can help you manage your weight (twenty two). Skipping meals randomly is different from consistent practice of intermittent fasting.
Of course, exercise, sleep and stress management are also important factors in managing your weight.
If you have problems with changing your weight, consult a registered dietitian. They can give you personalized advice and support.
5. You are often sick or have a headache
Frequent illnesses and regular headaches can point to gaps in your diet.
The MyFitnessPal Nutrition IQ Survey shows that many respondents are not eating enough fruits and vegetables. This gap can affect your immunity and overall health. *
Fruits and vegetables are important sources of vitamins and minerals that are essential for immune system function (twenty three).
In addition to vitamins A, C, D, E and B vitamins, minerals such as zinc, iron, copper and selenium work together. They help to keep physical barriers strong and increase immune cell activity (twenty three).
Studies suggest that having adequate numbers of these nutrients is important for a strong immune response (twenty three). Optimal nutrition also helps reduce the risk of migraine (twenty four).
Hydration is another major factor in immune function and headaches.
On average, survey respondents reported drinking six glasses of water per day, according to the latest MyFitnessPal Nutrition IQ survey.
Drinking enough water supports a healthy gut microbiota, boosts the immune system and helps the body fight off infections (twenty five).
On the other hand, dehydration can contribute to headaches and can worsen headache disorders (26).
Nutritionist tips
Eat a nutritious diet for better immunity and lower risk of headaches. Aim to at least 5 servings of vibrant and colorful fruits and vegetables every day. Once you maintain that goal, you will aim for 10 drinks a day (27).
Choose from a variety of fruits and vegetables to ensure you have a diverse range of vitamins, minerals and antioxidants. Try incorporating lush greenery, fruit, citrus fruits and cruciferous vegetables daily, like broccoli and Brussels sprouts.
Additionally, drink at least 8 glasses of liquid every day. The right choices are water, coffee, tea, seltzer water, coconut water and milk. You can also incorporate hydrated foods such as cucumbers, melons and oranges to increase your body fluid intake.
In addition to dieting, exercise, sleep and stress management are key to a strong immune system (28, 29, 30). It also helps to reduce headaches (31, 32).
If you have concerns about your immune system or headaches, talk to your doctor.
Conclusion
If you are aware of any of these unbalanced dietary signs, take a closer look at how you eat. Track with myfitnessspal app It can help you see where you are standing.
But if you make a major change to your diet and feel daunting right away, start with a small, intentional step. Simple tweaks like improving protein and fiber, drinking plenty of water, focusing on nutrient-rich foods, and more can have a big impact!
Are you doing it right? Take myfitnessspal nutrition IQ quiz investigate.
*Note: This article focuses on a nutrition IQ survey conducted by MyFitnessPal, with results only available in the US. However, there are also results from the UK, Canada and Australia that are not included here.
Post 5 Sign Your meal may not be as balanced as you would think it was the first to appear on the MyFitnessPal blog.
