You don’t have to search far on the internet to find unexpected nutritional advice. It can feel like every other mommy blogger or finance expert has an opinion on what we should be eating for optimal health. If we’re not careful, we might start following advice that sounds credible but is actually misleading, or we may maintain habits that seem healthy but are, in reality, hard on our bodies over time.

Today, we’ll explore common nutritional pitfalls many of us fall into and the tried-and-true guidelines that can help get us back on track.

Ignoring Protein Needs

We often hear about the importance of protein, but what exactly is it, and why does it matter? Proteins are the fundamental building blocks of life, present in every cell of your body. They play a crucial role in building muscles, bones, skin, and hair while also supporting essential functions like enzyme production, immune defense, and hormonal balance.

The proteins in your body are constantly being repaired and replaced, making it essential to consume protein-rich foods to keep your body functioning properly. According to Harvard Health, the average adult needs 0.36 grams of protein per pound of body weight to maintain basic bodily functions. That’s your minimum daily protein goal. Without sufficient protein, your body won’t be able to maintain fluid balance, repair muscle tissue, or produce enough antibodies to fight infection. This can lead to issues like fatigue, muscle loss, weak bones, and frequent illness.

Many adults fall short of their protein needs, but there are simple ways to close that gap. We recommend talking to your doctor about your unique protein requirements. In the meantime, here are some practical ways to increase your protein intake:

• Eat protein first during meals, deprioritizing fillers like carbohydrates.
• Include a high-protein food with each meal, such as eggs, yogurt, or meat.
• Have a protein shake daily.
• Incorporate more legumes and beans into your diet.

Defaulting to Processed Foods

Processed food is any food that has been altered from its natural state through methods like grinding, heating, pasteurization, or cooking. It’s more common than we realize; many of us rely heavily on foods from plastic packages, cans, cartons, or bottles.

In fact, nearly 70% of the U.S. food supply consists of ultra-processed foods, making them an easy but unhealthy choice. Many of these foods contain chemicals, preservatives, and additives that not only diminish their nutritional value but can also introduce potentially harmful substances into the body. Diets high in ultra-processed foods have been linked to an increased risk of obesity, type 2 diabetes, and heart disease.

Reducing reliance on processed foods takes time, but it’s essential for long-term health and can significantly lower your risk of chronic illness. 

We recommend introducing more whole, unprocessed foods into your diet. A simple strategy is to shop primarily along the outer aisles of the grocery store, where fresh fruits, vegetables, raw meats, and whole grains are typically found. While it requires more effort, meal prepping with unprocessed, fresh ingredients and cooking in bulk ensures you have healthy, homemade meals readily available.

The time you spend peeling and washing fresh vegetables, boiling chicken, and prepping fruits will contribute to a longer, healthier life.

Not Drinking Enough Water

Trendy water bottles may have made hydration more appealing, but carrying a stylish Owala or Stanley doesn’t always mean we’re drinking enough water. According to the National Library of Medicine, 75% of American adults are chronically dehydrated, meaning their bodies lose more fluids than they take in.

Insufficient water intake can lead to persistent headaches, sluggish digestion, dry mouth, dull skin, and fatigue. It can also contribute to weight gain when thirst is mistaken for hunger, leading to unnecessary snacking.

To stay properly hydrated, the U.S. National Academies of Sciences, Engineering, and Medicine recommend 3.7 liters of daily fluids for men and 2.7 liters for women. You can boost hydration by:

• Eating water-rich foods like watermelon, cucumber, celery, and tomatoes.

• Drinking extra water when experiencing fluid loss, such as during hot weather or exercise.

Ignoring Healthy Portion Sizes

Many of us stop eating when we feel full, but is that a reliable measure of how much we should eat? Unfortunately, our internal hunger cues aren’t always accurate. Research shows it can take up to 30 minutes for your brain to register fullness, meaning we often overeat before realizing we’ve had enough.

Consistently overeating can lead to chronic health issues like high cholesterol, diabetes, and obesity. The challenge is that we rarely notice when we’re overeating because it happens so frequently. That’s why maintaining proper portion sizes is crucial. When we serve ourselves larger portions, we tend to take bigger bites and eat more than necessary.

To manage portion sizes effectively, we recommend:

• Using smaller plates to naturally reduce portion sizes.
• Following these plate proportions:
  
  • Vegetables: Half a plate
  • Protein: A quarter of a plate
  • Carbohydrates: A quarter of a plate
  • High-fat foods: A small portion in the center

It’s also important to remember that just because a food is labeled as healthy, organic, or gluten-free doesn’t mean it’s low in calories or high in nutrients—portion sizes still matter.

We’re also big fans of hara hachi bu, a Japanese principle meaning “eat until you’re 80% full.” This approach encourages people to stop eating before they feel completely full, helping to prevent overeating. Originating in Okinawa, this practice is linked to lower rates of heart disease, cancer, and stroke, as well as a longer life expectancy. It is also helpful to chew each mouthful of food 30 - 40 times to aid digestion and reduce overeating.

Skipping Meals

Many of us grew up hearing the myth that skipping meals helps with weight management. While intermittent fasting can have benefits for gut health and overall well-being, skipping meals altogether can be harmful.

Skipping meals, especially breakfast, can cause blood sugar levels to drop, leading to fatigue and irritability. Since the brain relies on glucose to function properly, low blood sugar can impair cognitive function. Additionally, skipping meals slows metabolism and creates nutritional gaps, depriving the body of essential protein, carbohydrates, fiber, vitamins, and minerals needed for immune function and disease prevention.

Another downside of skipping meals is that it often leads to intense hunger later in the day. This can result in overeating or binge eating, causing large spikes in blood sugar and making it more difficult to maintain a balanced diet.

Instead of skipping meals, aim for a consistent eating schedule. We recommend eating 3–5 small, balanced meals throughout the day to keep your energy levels stable. For snacks, opt for high-fiber, high-protein options like fruit, nuts, dried meats, and yogurt to keep you satisfied between meals.

By making small, intentional changes to your daily habits, you can create a sustainable approach to better nutrition and long-term health.

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