Most people believe they eat a balanced diet – but a recent study conducted by MyFitnesspal suggests otherwise.
Each year, myfitnesspal Nutrition in research examines how well people understand the basics of eating.
While we celebrate the National Nutrition Month, the latest research reveals surprising disadvantages in understanding the basic nutrition of Americans.*
From protein to fiber intake, hydration to hidden sugar, many people neglect key factors that could affect their weight goals and overall health.
Wondering if your diet is as balanced as you think? Here are five characters that may not be – and what you can do with it.
1. You are constantly feeling tired or low on energy
Do you feel slow or tired during the day? Your diet may lack calories or key nutrients like proteiniron or essential vitamins.
The latest research MyFitnesspal Nutrition IQ shows that many respondents in research think that their meals have more calories and proteins than they really do.*
If you do not get enough protein and calories, your body begins to tear down muscles and fats for energy, causing fatigue and weakness (1).
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Iron deficiency is the most common dietary disadvantage and another major cause of low energy (2). Without enough iron, anemia can develop, reducing oxygen to your tissues and leaving you to feel tired and weak (3).
Other defects, such as B vitamins, vitamin C, magnesium and zinc, also usually result in fatigue (3).
Dietary tips
Goal for a variety and colorful diet. It includes fruits, vegetables, whole grains, healthy fats and protein sources such as skinny meat, eggs, beans and nuts.
If iron is worried, add food like spinach, lentils, mackerel or sardine. Paise iron sources based on vitamin C plants (like squeezing lemon juice on spinach) to increase iron absorption (4).
To support your daily energy, remember that the priority of sleeping and exercise.
If you think you have a lack of nutrients, talk to your doctor or registered dietitians for personalized advice.
2. Your digestion is irregular or unpleasant
Digestive problems such as hope, constipation or irregular gut movements could be your body to tell you that you need more fiber (5).
Research MyFitnesspal Nutrition IQ shows that many subjects connect fibers mainly to the gut movements rather than its other advantages.*
But fibers are not just regularity. Different types of fiber help you be full, support the health of the gut and the variety of microbiomes and help manage sugar and cholesterol levels in the blood (5).
Despite many advantages, over 90% of Americans may not be enough (6). They can only consume approximately half of the recommended daily minimums (25 grams for women and 38 grams for men) (6).
If you often experience digestive problems, it is probably time to reconsider the fibers and do so priority in your diet.
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Dietary tips
Consume at least 25-40 grams of fiber per day. USDA recommends at least 25 grams of fiber a day for women and 38 grams for men. Start with a gradual increase in the amount of fruits, vegetables, whole grains and legumes in your diet. Drink plenty of water to help move the fibers through your digestive tract and prevent discomfort.
Too good things can be a bad thing! Some people can tolerate 50 grams of fiber or more per day (7). But excessive fiber intake without sufficient fluids can cause diarrhea, swelling, gas and other digestive problems (5).
If you still have digestive problems after getting enough fiber and fluid or if your symptoms are strong, see a doctor. They can help exclude any fundamental causes.
3. You experience swinging mood or intense craving for sugar
Do you feel often irritable, experience a craving for sugar or struggling with little moods? These feelings could be associated with your diet.
Consuming too much added sugar and a 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 like depression (8,, 9).
Low mood, irritability and craving for sugar can also stem from poorly controlled blood sugar, nutrient deficiencies or need to reinforce dopamine (10,, 11).
When you face these challenges, the brain might crave sweet foods like a quick repair, causing an endless cycle of high and sugar drops (12,, 13,, 14).
The problem may be complex with a lack of awareness of daily diet.
Surprisingly 89% of myfitnesspal Nutrition IQ respondents said they did not know their daily intake of protein, fiber, carbohydrates, sugar and salt.*
Without this understanding, it is easy to bring a bad choice of food. This can lead to further changes in mood, irritability and craving.
Dietary 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 – consider grilled chicken with quinoa and avocado.
Limit added sugars to less than 25 grams per day (7). Check food stickers to avoid added sugars, especially in sauces, dressings, cereals and snacks. Cutting added sugars and artificial sweeteners only two weeks could help reduce craving for sugar (15,, 16).
In addition to nutrition, make time for regular exercise, stress management and quality sleep to maintain stable energy and mood (17,, 18,, 19).
If you are still struggling with severe mood problems or craving for sugar, talk to your doctor or registered dietitians for personalized advice.
4. Your weight a lot fluctuates
If your weight has more difficult, see your entire eating habits.
Do you skip meals, avoid certain food or food groups, or rely on processed and practical capabilities?
Unplanned weight changes, such as getting or losing, often come from imbalance in calories or nutrients (20).
A study of MyFitnesspal Nutrition IQ has shown that 65% of respondents are felt at total weight loss. Still, only 23% says they count calories every day.*
Also, many respondents said they hit the size of portions instead of weighing food.* This can lead to mistakes in filling their diet and caloric needs.
Dietary tips
Logging in the meal can help Follow the intake of calories and nutrients Identify areas of improvement. Actually, 87% MyFitnesspal Nutrition IQ has reported that their ability to precisely record the food they consume would help them to pay attention to the intake of food/calories.*
For accuracy, use tools such as food shells, measuring cups and portions. On the go? Use Guide “handy” portions.
Although calorie intake is important for losing or weight gain, the kind is a type of food (21). Choose the whole and minimally processed food whenever possible.
Adherence to a regular meal schedule can help manage weight (22). Skipping a meal randomly different from consistent exercise occasional post.
Of course, exercise, sleeping and stress management are also key factors in weight management.
If you have problems with weight changes, talk to a registered dietitian. They can give you personalized advice and support.
5. You are often sick or you have frequent headaches
Frequent diseases or regular headaches may indicate nutritional gaps.
Research by MyFitnesspal Nutrition IQ shows that many subjects do not eat enough fruits and vegetables. This gap can affect immunity and general health.*
Fruits and vegetables are key sources of vitamins and minerals, which are key to the 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. Help maintain physical barriers with strong and strengthening immune cell activity (23).
The study suggests that it is enough of these nutrients key to a powerful immune response (23). And the optimal diet also helps to reduce the risk of migraine (24).
Hydration is another main factor in immune function and headaches.
On average, respondents reported only 6 glasses of water a day, according to the latest research MyFitnesspal Nutrition IQ.* This is below recommended Minimum 8 glasses and in harmony with the results of previous years.
Drinking enough water supports a healthy gut microbioma, which strengthens your immune system and helps your body fight infections (25).
Dehydration, on the other hand, can contribute to headaches and exacerbate headaches disorders (26).
Dietary tips
For better immunity and reduced risk of headache, eat a diet rich in nutrients. The goal is to include at least 5 meals of colorful, colorful fruits and vegetables a day. Once you keep that goal, target 10 meals a day (27).
Choose a variety of fruits and vegetables to ensure that you get a diverse range of vitamins, minerals and antioxidants. Try to install leafy greenery, berries, citrus fruits and cross vegetables such as broccoli and brussels germination daily.
In addition, drink at least 8 glasses of liquid a day. Unsweetened varieties of water, coffee, tea, Seltzer water, coconut waterAnd milk is a suitable choice. You can also install moisturizing foods such as cucumbers, melons and oranges to increase fluid intake.
In addition to nutrition, exercise, sleep and stress management, they are key to a powerful immune system (28,, 29,, 30). They can also help reduce headaches (31,, 32).
Consult a doctor if you have concerns about your immune system or headache.
Bottom line
If you recognize any of these signs of an unbalanced diet, it’s time to look more closely at how you eat. Monitoring with Myfitnesspal app It can help you see where you stand.
But if you make big changes in your diet, suddenly feel scary, start with small, deliberate steps. Simple tusions such as protein or fiber strengthening, drinking enough water or focusing on foods rich in nutrients could have a significant impact!
Do you understand that right? Take MyFitnesspal’s Nutrition IQ Quiz find out.
*Note: This article focuses on the IQ nutritional research conducted by MyFitnesspal with the results of only the USA; However, we also have results from the UK, Canada and Australia that are not included here.
Fast 5 characters your diet may not be as balanced as you think appeared first on Myfitnesspal blog.
