5 Common Nutrition Mistakes & How To Avoid Them

While there is no one size fits all plan in the nutrition world, there are a few common nutrition mistakes that many people make. I have definitely made a few of these myself. These are the most common nutrition mistakes I see in my coaching practice and a few tips on how to avoid them. While I am a nutrition coach, I may not be your nutrition coach. Please use this advice as a guide only and apply them to your own diet appropriately.

5 Common Nutrition Mistakes & How To Avoid Them

Overestimating the amount of protein you consume

Most people believe they are eating enough protein until they start to analyze the actual numbers. The RDA for protein is .8 to 1.2 per kg of bodyweight. However, if you are someone who exercises moderately or desires to lose some weight that number increases to 1.6-2.2 grams/kg. (about 1-1.5 grams per pound). Protein helps to increase lean muscle mass and provide a feeling of satiety.

How to avoid this mistake: Try tracking your protein for a week to get a realistic number of where you are. Make sure you have an adequate amount of protein at every meal and snack.

Underestimating portion sizes

While portion sizes for things like lettuce and most vegetables have a negligible effect on overall calories, other foods can make a big impact. Higher calorie foods such as nuts, nut butter, avocados, and grains to name a few can unknowingly change your overall daily calorie intake. For example, A serving of peanut butter is ~190 calories, 16 grams of fat, and 7 grams of protein. 

How to avoid this mistake: Measure high calorie items to get an accurate idea of their size.

Overeating sugar

Almost everything has added sugar! Salad dressing, yogurt, and coffee drinks are full of it. It is impossible to avoid it altogether but you can reduce your intake. The recommended daily amount is 6 teaspoons per day. 4 grams of sugar equals 1 teaspoon. Consuming excess sugar can lead to obesity, diabetes, belly fat, and joint pain to name a few.

How to avoid this mistake: Read your labels. Choose foods that have lower amounts of added sugar. A little bit goes a long way.

You may like: 5 Ways to Reduce Sugar In Your Diet

Overeating so called “healthy foods”

Healthy foods like fruits, vegetables, and whole grains are healthy in moderation. It can be easy to overdo them as well. Here is an example: While looking at a nutrition client’s food log, I noticed her “healthy homemade smoothie” had almost 900 calories, over 100 grams of carbs, over 70 grams of sugar, and very little fiber or protein. This drink was loaded with freshly squeezed juice, chia seeds, 5 bananas, and almond milk. Yes, all of these foods are excellent foods to incorporate into a healthy diet- just not all at one time.

How to avoid this mistake: Try tracking and analyzing the foods you eat on a regular basis. Make sure you are not overdoing certain macronutrients at the expense of others. 

Weekend Wrecking Ball

Many people find it much easier to eat well with the structure of the workweek only to overdo it on the weekends. 2 days of high alcohol consumption and restaurant food can undo much of the progress you make during the week.

How to avoid this mistake: Choose your weekend menus carefully to give yourself some leeway without undoing your hard work during the week. Choose your alcohol drinks wisely as the calories and sugar can vary widely.

See:  what I learned from My Fitness Pal

Hope you found these tips on how to avoid the most common nutrition mistakes helpful. 

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