Most people believe that they eat a balanced diet – but a recent study by MyfitnessPal suggests differently.
Every year the MyFitnessPal Nutrition IQ survey examines how well people understand the basic principles of nutrition.
While we celebrate the national month of food, the newest survey reveals surprising gaps in the understanding of Americans of basic food.*
From protein, fiber intake, hydration to hidden sugars, many people must neglect important factors that can influence their weight goals and overall health.
Are you wondering if your diet is just as balanced as you think? Here are five signs that it might not be – and what you can do about it.
1. You feel constantly tired or little energy
Do you feel slow or tired during the day? Your diet may miss calories or important nutrients such as egg whiteiron or essential vitamins.
The newest MyFitnessPal Nutrition IQ survey shows that many research respondents think that their meals have more calories and proteins than they really do.*
If you don’t get enough proteins and calories, your body starts to break down muscle and fat for energy, causing fatigue and weakness (1).
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Iron deficiency is the most common food deficit and another important cause of low energy (2). Without enough iron, anemia can develop, oxygen until your tissues reduce and you feel tired and weak (3).
Other shortcomings, such as B vitamins, vitamin C, magnesium and zinc, often also lead to fatigue (3).
Dietician tips
Strive for a varied and colorful diet. Including fruit, vegetables, full grains, healthy fats and protein sources such as lean meat, eggs, beans and nuts.
If iron is a concern, add foods such as spinach, lentils and mackerel or sardines. Combine vegetable iron sources with vitamin C (such as pinching lemon juice on spinach) to increase iron absorption (4).
To support your daily energy, don’t forget to prioritize with sleep and exercise.
If you think you have a shortage of nutrients, talk to a doctor or registered dietitian for personalized advice.
2. Your digestion is irregular or uncomfortable
Digestive problems such as bloating, constipation or irregular intestinal movements can be the way your body tells you to need more fiber (5).
The MyFitnessPal Nutrition IQ survey shows that many respondents mainly link fiber to bowel movements instead of the other benefits.*
But fiber is not just about regularity. Different types of fibers help you to maintain intestinal health and microbioma diversity and to manage blood sugar levels and cholesterol levels (5).
Despite the many benefits, more than 90% of Americans may not get enough (6). They can consume only about half of the recommended daily minima (25 grams for women and 38 grams for men) (6).
If you often experience digestive problems, it is probably time to reconsider fiber and to make a priority in your diet.
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Dietician tips
Consume at least 25-40 grams of fiber per day. The USDA recommends at least 25 grams of fiber per day for women and 38 grams for men. Start by gradually increasing the amount of fruit, vegetables, full grains and legumes in your diet. Drink a lot of water to move fiber through your digestive tract and prevent discomfort.
Too much of the good can be a bad thing! Some people can tolerate 50 grams of fiber or more fiber every day (7). But excessive fiber intake without enough liquids can cause diarrhea, bloated feeling, gas and other digestive problems (5).
If you still have digestive problems after you have had enough fiber and liquids, or if your symptoms are serious, consult a doctor. They can help exclude underlying causes.
3. You experience mood swings or intense sugar craving
Do you often feel irritable, do you experience craving sugar or are you struggling with low showers? These feelings can be linked to your diet.
Consuming too many added sugars and the lack of 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).
Low mood, irritability and sugar craving can also arise from poorly managed blood sugar levels, shortages of nutrients or a need for a dopamine boost (10” 11).
If you prevent these challenges, your brain can crave sugar -like foods as a fast solution, causing an endless cycle of sugar heights and crashes (12” 13” 14).
The problem can be exacerbated by a lack of consciousness about daily diet.
A surprising 89% of the respondents of MyfitnessPal Nutrition IQ survey said they do not know their daily intake of proteins, fiber, carbohydrates, sugar and salt.*
Without this concept it is easy to make bad food choices. This can lead to further mood swings, irritability and desires.
Dietician tips
Become aware of your intake of nutrients and priorities balanced meals And snacks. Combine proteins, healthy fats and complex carbohydrates to keep your blood sugar stable – think of grilled chicken with quinoa and avocado.
Limit added sugars to less than 25 grams per day (7). Check food labels to prevent added sugars, especially in sauces, connections, grains and snacks. Cutting added sugars and artificial sweeteners for just two weeks can help reduce the desire for sugar (15” 16).
In addition to nutrition, you make 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 sugary loyalty, talk to a doctor or registered dietician for personalized advice.
4. Your weight fluctuates a lot
If you have a tendency to have yo -yo, take a look at your overall eating habits.
Are you tending meals, do you avoid certain foods or food groups or do you trust processed and convenience options?
Unplanned weight changes, such as winning or losing, often come from one imbalance or nutrients (20).
The MyFitnessPal Nutrition IQ survey showed that 65% of the respondents feel a total loss when managing their weight. Yet only 23% say they count calories every day.*
Many respondents also said they recommend portion sizes instead of weighing their food.* This can lead to errors in meeting their diet and calorie needed.
Dietician tips
Log in your meals can help Follow your calorie and food inlet To identify points for improvement. In reality, 87% of MyFitnessPal Nutrition IQ Respondents reported that the ability to accurately record the food they consume would help them monitor their intake of food/calories.*
For accuracy, use tools such as food scales, measuring cups and doors. En route? Use the “Handy” portions of guide.
Although calorie intake is important for weight loss or profit, it is also important from food type (21). Where possible, choose whole and minimally processed food.
Keeping a regular meal schedule can help with weight management (22). Skipping meals randomly is different from consistent practicing Intermittering.
Of course, exercise, sleep and stress management are also crucial factors in managing weight.
If you have problems with weight changes, talk to a registered dietician. They can give you personalized advice and support.
5. You are often sick or have frequent headaches
Frequent diseases or normal headache may indicate nutritional states.
The MyFitnessPal Nutrition IQ survey shows that many respondents do not eat enough fruit and vegetables. This gap can affect immunity and overall health.*
Fruit and vegetables are important sources of vitamins and minerals, which are essential for functions of the immune system (23).
Vitamins A, C, D, E and B vitamins, plus minerals such as zinc, iron, copper and selenium, work together. They help to keep physical barriers strong and to stimulate immune cell activity (23).
Research suggests that having sufficient nutrients is the key for a strong immune response (23). And optimum nutrition also helps to lower the risk of migraine (24).
Hydration is another important factor in immune function and headache.
On average, the respondents of the survey reported to drink only 6 glasses of water per day, according to the latest MyFitnessPal Nutrition IQ survey.* This is under the recommended At least 8 glasses And consistent with results from recent years.
Drinking enough water supports a healthy intestinal microbioma, which stimulates your immune system and helps your body to combat infection (25).
Dehydration, on the other hand, can contribute to headache and the worsening of headache disorders (26).
Dietician tips
For better immunity and reduced risk of headache, eat a nutrient -rich diet. Try to record at least 5 portions of lively, colorful fruit and vegetables every day. Once you have maintained that goal, you strive for 10 portions per day (27).
Choose a variety of fruit and vegetables to ensure that you get a wide range of vitamins, minerals and antioxidants. Try to absorb leafy vegetables, berries, citrus fruits and cruciferous vegetables, such as broccoli and brussels that sprout every day.
In addition, drink at least 8 glasses of liquid daily. Unsweetened varieties of water, coffee, tea, seltzater, coconut waterAnd milk are suitable choices. You can also record hydrating food such as cucumbers, melons and oranges to stimulate your liquid intake.
In addition to diet, exercise, sleep and controlling stress are crucial for a strong immune system (28” 29” 30). They can also help reduce headache (31” 32).
Consult a doctor if you are worried about your immune system or headache.
The Bottom Line
If you recognize one of these signs of an unbalanced diet, it’s time to look closer to how you eat. Trace with the MyFitnessPal -App Can help you see where you stand.
But if you make major changes to your diet in one go, start with small, deliberate steps. Simple tweaks such as stimulating your proteins or fibers, drinking enough water or concentrating on nutritional 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 survey carried out by MyfitnessPal with only US results; However, we also have results from the UK, Canada and Australia that are not included here.
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