5 signs of your diet may not be as balanced as you think

Most people think they are eating a balanced diet – but a recent study by MyFitnessPal suggests otherwise.

Each year, MyFitnessPal Nutrition IQ study examines how well people intervene in nutrition -based.

When we celebrate National Nutrition Month, the latest study reveals surprising gaps in Americans’ understanding of basic nutrition.*

From protein has to fiber ingestion, hydration to hidden sugar, many people neglect key factors that can affect their weight targets and overall health.

Do you wonder if your diet is as balanced as you think? Here are five characters it may not be – and what you can do about it.

1. You feel constantly tired or low on energy

Do you feel sluggish or tired during the day? Your diet may lack calories or key nutrients such as protein, iron or essential vitamins.

The latest MyFitnessPal Nutrition IQ study shows that many study respondents think their meals have more calories and protein than they really do.*

If you do not get enough protein and calories, your body begins to break down muscles and fat for energy, causing fatigue and weakness (1).

Iron deficiency is the most common nutritional deficiency and another important cause of low energy (2). Without enough iron, anemia can develop, reduce oxygen to your tissue and let you feel tired and weak (3).

Others, such as B vitamins, vitamin C, magnesium and zinc, also often result in fatigue (3).

Dietitian tips

Aim for a varied and colorful diet. Includes fruits, vegetables, whole grains, healthy fats and protein sources such as lean meat, eggs, beans and nuts.

If iron is a concern, foods are added such as spinach, lentils and mackerel or sardines. Pair of plant-based iron sources with vitamin C (like squeezing lemon juice on spinach) to increase iron absorption (4).

To support your daily energy, do not forget to prioritize sleep and exercise.

If you think you have a nutritional deficiency, talk to a doctor or registered dietitian for personal advice.

2. Your digestion is irregular or unpleasant

Digestive problems such as bloating, constipation or irregular bowel movements can be your body’s way of telling you that it needs more fiber (5).

MyFitnessPal Nutrition IQ study shows that many respondents associate fiber mainly with bowel movements rather than its other benefits.*

But fiber is not just about regularity. Different types of fiber help keep you full, support bowel health and microbioma diversity and help deal with blood sugar and cholesterol levels (5).

Despite its many benefits, over 90% of Americans may not get enough (6). They can only consume about half of the recommended daily minimum (25 grams for women and 38 grams for men) (6).

If you often experience digestive problems, it’s probably time to rethink fiber and make it a priority in your diet.

Dietitian tips

Consume at least 25-40 grams of fiber a day. The USDA recommends at least 25 grams of fiber per day. 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 help move fiber through your digestive tract and prevent discomfort.

Too much of a good thing can be a bad thing! Some people can tolerate 50 grams of fiber or more daily (7). However, excessive fiber intake without enough liquids can cause diarrhea, bloating, gas and other digestive problems (5).

If you still have digestive problems after having enough fiber and fluids, or if your symptoms are severe, see a doctor. They can help exclude any underlying causes.

3. You are experiencing mood swings or intense sugar cravings

Do you often feel irritable, experience sugar cravings or struggle with low moods? These feelings can be attached to your diet.

Consuming too many added sugars and deficiencies balanced meals can be the cause.

Studies suggest that eating too much added sugar can lead to long -term health problems. This includes mood disorders such as depression (8, 9).

Make mood, irritability and sugar cravings can also come from poorly handled blood sugar, nutrient deficiency or a need for a dopamine increase (10, 11).

When facing these challenges, your brain may be able to come after sugary foods as a quick solution, causing an endless cycle of sugar heights and crashes (12, 13, 14).

The problem can be aggravated by a lack of awareness of daily nutrition.

A surprising 89% of MyFitnessPal Nutrition IQ examined the respondents said they do not know their daily intake of protein, fiber, carbohydrates, sugar and salt.*

Without this understanding it is easy to take bad food choices. This can lead to additional mood swings, irritability and urge.

Dietitian tips

Become aware of your nutrient intake and prioritize balanced meals and snacks. Combine protein, healthy fats and complex carbohydrates to keep your blood sugar stable – Think grilled chicken with quinoa and avocado.

Limit added sugar to less than 25 grams per day. Day (7). Check food labels to avoid added sugar, especially in sauces, dressings, grains and snacks. Cutting added sugars and artificial sweeteners for only two weeks can help reduce sugar cravings (15, 16).

In addition to nutrition, you need to get time for regular exercise, stress management and quality sleep to keep your energy and mood stable (17, 18, 19).

If you are still struggling with serious mood problems or sugar cravings, talk to a doctor or registered dietitian for personal advice.

4. Your weight fluctuates a lot

If your weight has a tendency for yo-yo, look at your total eating habits.

Do you skip meals, avoid certain foods or food groups or depend on processed and convenience of convenience?

Unplanned weight changes, such as winning or losing, often come from an imbalance in calories or nutrients (20).

MyFitnessPal Nutrition IQ survey showed that 65% of respondents feel at a total loss when they control their weight. Yet only 23%say they count calories every day.*

Many respondents also said they guess part sizes instead of weighing their food.* This can lead to mistakes in meeting their nutrition and calorie needs.

Dietitian tips

Logging your meals can help track your calorie and nutrient intake to identify areas of improvement. Actually 87% of MyFitnessPal Nutrition IQ respondents reported that the ability to accurately log the food they eat would help them keep an eye on their food/calorie intake.*

For accuracy, use tools such as food scales, measuring cups and serving guides. On the go? Use the “Handy” Del.

While calorie intake is important for weight loss or gain, food type also means (21). Choose whole and minimally processed foods whenever possible.

Sticking to a regular meal plan can help with weight control (22). Skip meals randomly differs from consistently practicing intermittent fasting.

Of course, exercise, sleep and stress management are also crucial factors to control weight.

If you have problems with weight changes, talk to a registered dietitian. They can give you personal advice and support.

5. You are often ill or have frequent headaches

Frequent diseases or regular headaches can point to dietary holes.

MyFitnessPal Nutrition IQ study shows that many respondents do not eat enough fruits and vegetables. This hole can affect immunity and general health.*

Fruits and vegetables are key sources for vitamins and minerals, which are important for immune system functions (23).

A -Vitamins A, C, D, E and B vitamins plus minerals such as zinc, iron, copper and selenium, work together. They help keep physical barriers strong and increase immune cell activity (23).

Research suggests that having enough of these nutrients is the key to a strong immune response (23). And optimal nutrition also helps lower the risk of migraine (24).

Hydration is another important factor in immune function and headache.

On average, the respondents reported on the study of drinking only 6 glasses of water per day. Day according to the latest MyFitnessPal Nutrition IQ study.* This is below the recommended minimum of 8 glasses and in accordance with the results of the previous years.

Drinking enough water supports a healthy gut microbioma, which increases your immune system and helps your body fight infections (25).

Dehydration, on the other hand, can contribute to headaches and aggravate headache disorders (26).

Dietitian tips

For better immunity and reduced risk of headaches, eat a nutritious diet. The purpose of including at least 5 servings of vibrant, colorful fruits and vegetables daily. When maintaining this goal, aim for 10 servings a day (27).

Choose a variety of fruits and vegetables to make sure you get a wide range of vitamins, minerals and antioxidants. Try to integrate leafy vegetables, berries, citrus fruits and cross -vegetables such as broccoli and Brussels sprouts every day.

In addition, drink at least 8 glasses of liquid daily. Unsweetened varieties of water, coffee, tea, seltzer water, coconut water and milk are appropriate choice. You can also integrate moisturizing foods such as cucumbers, melons and oranges to increase your fluid intake.

In addition to diet, exercise, sleep and stress handling is the key to a strong immune system (28, 29, 30). They can also help reduce headaches (31, 32).

See a doctor if you are concerned about your immune system or headache.

The lower line

If you recognize any of these signs of an unbalanced diet, it’s time to take a closer look at how to eat. Tracking with the MyFitnessPal app can help you see where you stand.

But if you make major changes to your diet at once feel daunting, start with small, conscious steps. Simple adjustments such as increasing your protein or fiber, drinking enough water or focusing on nutritious foods can have a significant impact!

Do you get it right? Take MyFitnessPal’s Nutrition IQ Quiz to find out.

*Note: This article focuses on the Nutrition -IQ study conducted by MyFitnessPal with results from the United States; However, we also have results from the UK, Canada and Australia, which are not included here.

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