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

Most people think they eat a balanced diet, but a final survey by MyFitnesspal suggests otherwise.

Every year, MYFITNESSPAL NUTRITION IQ surveys examines how people meets the basics of nutrition.

As we celebrate the month of National Nutrition, the last survey has discovered amazing gaps in understanding the basic food feeder. *

Fiber consumption of protein requires hydration to hidden sugars, many people abandon the factors that can have their weight and general health.

Do you ask your Diet as it is supposed to be as balanced? Here are five signs, and what you can do about it.

1. You feel constantly feeling tired or low in energy

Feeling slow or tired during the day? Your diet may be like calories or key nutrients projectiron or essential vitamins.

The last survey of MyFitnesspal Nutrition IQ shows that survey respondents believe that their meals have more calories and protein than those who actually do. *

If you do not get enough protein and calories, your body begins to break muscle and fat, causes fatigue and weakness (1).

The deficiency of iron is the most common deficiency of nutrition and another significant cause of energy (2). Without enough iron, anemia can be developed, reducing oxygen to tissues and feeling tired and weak (3).

Other shortcomings, such vitamins, vitamins C, magnesium and zinc, usually produce fatigue (3).

Dietary tips

The goal is a diverse and colorful diet. Fruit, vegetables, whole grains, healthy fats and protein sources include muscular meat, eggs, beans and nuts.

If iron concerns, add spinach, lentils and foods like mackerel or sardines. Couple plant-based iron sources with vitamin C (like lemon juice spinach) to increase iron absorption (4).

To help your daily energy, do not forget to sleep and also prioritize the exercise.

You think that you have a deficiency of nutrients, speak with a doctor or registered dietatar to make custom tips.

2. Digestion is irregular or uncomfortable

This can be a way of digestive issues such as bloating, constipation or irregular intestinal movements in your body fiber (Just).

Myfitnesspal Nutrition IQ survey shows that many surveyors link fibers to bowel movements than other advantages. *

But fiber is not in addition to regularity. Different types of fibers keep life in full, protect the diversity of intestinal health and microbiome and will help manage blood sugar and cholesterol levels (Just).

Despite many advantages, more than 90% of Americans may not have enough (And). They only consume half the recommended daily minimums (25 grams for women and 38 grams) (And).

If you are frequent digestive issues, it is likely to rethink fibers and have priority in your diet.

Dietary tips

Consume at least 25-40 grams per day. USD recommends at least 25 grams of fiber fibers a day for men and 38 grams for men. Start by gradually increasing fruit, vegetables, whole grains and legumes. Drink plenty of water to help moving fibers through digestion and avoid discomfort.

A good thing can be a bad thing! Some can tolerate 50 grams of fiber or more daily (7). But excessive fiber entries can cause diarrhea without enough fluid, inflammation, gas and other digestive problems (Just).

If you have digestive problems, after getting enough fibers and fluids, or after your serious symptoms, see a doctor. They can help exclude the underlying reasons.

3. You experience humorous changes or brightly sugar

Do you feel often irritating, fighting with sugar eager or low moods? These feelings could be associated with your diet.

Add too much sugar to consume and balanced meals may be caused.

Research suggests that adding too much sugar can cause long-term health problems. This includes mood disorders like depression (And, 9).

Low humor, irritability and sugar-eager blood sugar, nutrient deficiencies or dopamine will also cause a boost (10, 11).

When dealing with these challenges, your brain could have a quick repair of sugar, causing the endless cycle of high sugar and crashes (12, 13, 14th).

The problem can be a lack of consciousness about daily nutrition.

89% of the IQ respondents of myfitnesspal nutrition do not know that they do not know their daily consumption of their protein, fiber, carbohydrates, sugar and salt. *

Without understanding, it’s easy to do bad food options. This can cause more mood, irritability and longing.

Dietary tips

Find out about your food intake and prioritize Balanced meals and snacks. Combine protein, healthy fats and complex carbohydrates to make your blood sugar stable, grilled chicken quinoa and avocado.

Limit attached sugar for less than 25 grams of a day (7). Check the food labels to avoid attached sugars, especially in sauties, dressings, cereals and snacks. Added sugars and artificial sweeteners can help reduce sugars with just two weeks (15, 16).

In addition to nutrition, make regular exercise, manage stress and make quality sleep to make your energy and humor stable (17 17, 18, 19).

If you fight severe longing for humor problems or sugar, talk to a doctor or registered dietatar to make custom tips.

4. Your weight changes a lot

If your weight has Yo-yo trends, look at your general nutrition habits.

Are you skipping meals, avoiding certain foods or food groups, or based on processed and comfortable options?

Planned weight changes, as gain or loss, often come Calorie imbalance or nutrients (20).

Myfitnesspal Nutrition IQ Survey has shown that 65% of respondents feel very loss when managing weight. However, only 23% say they count daily calories. *

Moreover, many respondents said they guess the measures of the parts instead of weighing food. * This may cause mistakes to fill their nutrition and Calorie needs.

Dietary tips

Registration of your meals can help Follow your calories and nutrient consumption Identify areas of improvement. For 87% of myfitnesspal nutrition reported that IQ respondents would help to record the food in detail that they are consuming to keep their food / calories input. *

For accuracy, use tools such as food scales, cups and parts of parts. Go? Process “Handy” parts guide.

Calorie consumption is important for weight loss or gain, food-type issues (21 21 21). Choose full foods and at least processed foods.

Can help manage weight stuck to the usual meal schedule (222 22). Skipping meals randomly different is constantly practicing Fasting fast fast.

Of course, physical exercise, sleeping and stress management is key factors to manage weight.

If you have problems with weight changes, talk to a registered dietista. They can provide advice and personalized support.

5. You are often sick or have a headache

Often diseases or regular headaches can point out diet gaps.

MyFitnessPal Nutrition IQ Surveys shows that many respondents do not eat enough fruits and vegetables. This gap can have immunity and general health. *

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

Vitamins A, C, D, E and B vitamins, minerals like zinc, iron, copper and selenium work together. They help physical obstacles to maintain strong and promote immune activity (23).

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

Hydration is another important factor in immune function and headaches.

On average, survey respondents only reported drinking 6 cups per day, MYFITNESPAL EZE EZE per survey. * This is below recommended At least 8 glasses and consistent with the results of recent years.

Enough drinking water supports a healthy intestinal microbiome, which strengthens your immune system and helps your body fight infections (25).

Dehydration, on the other hand, mixes headaches and headaches (26).

Dietary tips

For better immune and reduced the risk of headache, eat rich foods. Aim at least 5 fruits of fruit and vegetables every day. After maintaining this goal, the goal is to serve 10 (day)27).

Choose a variety of fruits and vegetables to ensure you are getting plenty of minerals and antioxidants. Try collecting vegetables like green leaves, fruits, citric fruits and broccoli and brussels sprouts.

Also, drink at least 8 cups of fluid daily. Water, coffee, tea, seltzer water varieties coconut waterAnd milk are the right options. You can also insert moisturizing foods like cucumber, melons and oranges to boost your fluid consumption.

In addition to managing diet, exercise, sleep and stress, it is a strong immune system (28, 29, Per). They can help reduce headaches (311 311111111111111111111111111111111111111111111131111111111111111111111111111111111111111111111111111111111111111111111111111131111111111111111113111111111111111111111111111111111111131 Over 31, 32).

Consult a doctor if you have concerns about your immune system or headache.

Lower line

If you know any of the following signs of unbalanced diets, it’s time to give a closer look at what you eat. Tracking Myfitnesspal app It can help you see where you are going.

But if you make great changes in your diet, it feels embarrassing at the same time, with the intentionally, intentionally with the steps. Simple adjustments such as boosting your protein or fiber, drinking enough water or food can be caused by food that are rich foods!

Are you okay? Take MyFitnesspal’s Food IQ Quiz to find out.

* Note: This article is based on the US results made by MyFitNessPal; However, we also have results in the UK, Canada and Australia who are not included here.

Post 5 signs your diet may not be as balanced as you think first appeared MyFitnessPal Blog.

Source link