With all of the conflicting information floating around the internet and other sources, it is very easy for people to make common mistakes with nutrition that are detrimental to your health in the short term or long term. No matter what your goals are, building muscle, increasing energy, or preventing disease and comorbidities, there are certain nutrition habits that everyone should have.

One of the biggest mistakes most people make when trying to eat a healthy diet is simply not eating enough protein. Protein is essential for muscle preservation, metabolism, satiety, and blood sugar regulation. Without enough protein, you will end up feeling fatigued, struggle to build muscle, become more prone to injuries, and overeating as a result of never feeling satiated. You should be aiming for protein at every meal and snack while eating 4-6 times a day. Always strive for lean proteins like chicken, turkey, seafood and eggs/egg whites at meals while mixing plant based proteins such as lentils and beans where you can fit them. Greek yogurts, cottage cheese, protein shakes, etc. are great in between meal high protein snacks. A general rule of thumb is to get 0.7-1 gram of protein per pound of body weight and understand that 10-35% of your calories should come from protein intake.

Another big mistake is skipping meals or long durations of time between meals. This is especially common with people skipping breakfast. Doing so greatly disrupts your metabolism and energy levels and can result in overeating later in the day and struggling with drastic energy crashes in the middle of the day. You should always start your day with a balanced breakfast of lean protein, healthy fats, and healthy carbs. Options like overnight oats with added protein powder, scrambled egg whites with 1-2 whole eggs and toast with honey, or Greek yogurt with a banana and berries can go a long way. Options like protein smoothies, boiled eggs, and high protein overnight oats can be great for quick options if you are pressed for time in the mornings.

Water intake, or lack thereof, is one of the biggest mistakes people make in their diet and with their health. Dehydration is a silent killer that is often mistaken for hunger or fatigue. Most people walk around in a constant state of mild dehydration, which affects so many things from digestion to focus and athletic performance. Being just 2% dehydrated is enough to cause all of these issues. Therefore, the first thing you should do when you wake up in the morning is strive to drink a bottle of water within that first hour of being awake. Buying a larger water container like a Stanley cup or any 64 oz to a gallon jug will make it much easier to ensure your intake is up to par. You should be drinking close to half of your body weight in oz of water per day especially if you are physically active and sweat a lot. In many situations, your urine color can be an indicator of your hydration, and your urine should be a pale yellow as opposed to dark.