When it comes to maintaining a healthy diet, there are common mistakes that many people make without even realizing it. Especially when the everyday diet in America is laced with food that isn't really food turns out.

Without knowing which mistakes you are making, you're doomed to continue to make the same mistakes, and in the process, harm your body.

In this blog post, we will explore some of the most prevalent nutrition mistakes and how to avoid them.

Lack of Protein

What is Protein and Why is it Important?

Proteins are made up of amino acids, which are the building blocks of life. They are essential for the growth, repair, and maintenance of tissues in the body. Proteins also play a key role in various bodily functions, including enzyme production, immune system support, and hormone regulation.

How Much Protein Do You Need?

The recommended daily intake of protein varies depending on factors such as age, sex, weight, and activity level. On average, adults should aim to consume about 0.8 grams of protein per kilogram, or 0.36 grams per pound, of body weight. Athletes and individuals looking to build muscle may require more protein to support their training and recovery.

This is a rough baseline, however, the more physical activity you perform throughout the day will dictate if you need to aim for the higher end of the spectrum or the lower end. Obviously, the bodybuilder needs more protein per day than the average person just trying to eat healthier.

The Risks of Protein Deficiency

Not getting enough protein in your diet can lead to a range of health issues, including muscle loss, weakened immune function, fatigue, and slow wound healing. Protein deficiency can also affect your hair, skin, and nails, causing them to become brittle and dull.

Not Drinking Enough Water

Many people underestimate the importance of staying hydrated. Water is essential for digestion, nutrient absorption, and overall health. Not drinking enough water can lead to dehydration, which can cause fatigue, headaches, and even affect your mood.

Benefits of staying hydrated

Staying hydrated has numerous benefits, including improving digestion, regulating body temperature, supporting healthy skin, and boosting energy levels. Drinking enough water can also help prevent muscle cramps and promote weight loss by increasing feelings of fullness.

How to Stay Hydrated

To ensure you stay hydrated throughout the day, carry a reusable water bottle with you and sip on water regularly. You can also incorporate hydrating foods like fruits and vegetables into your diet and limit consumption of dehydrating beverages like alcohol and caffeine.

Eating Highly Processed Foods

What are Highly Processed Foods?

Highly processed foods are those that have been significantly altered from their original form through the addition of artificial ingredients, preservatives, and other chemicals. These foods often contain high levels of sugar, salt, unhealthy fats, and refined carbohydrates.

Consuming too many processed foods can lead to weight gain, high cholesterol, and other health issues. It's important to focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins.

Why Processed Foods Are Unhealthy

So, surely you've heard about seed oils and other toxic, highly processed foods by now. Social media has been flooded with information on all of these foods, yet people continue to consume them. The average American diet is overrun with these unhealthy foods, you can't even go to the grocery store with out bumping into them at every turn.

This diet, consisting largely of harmful foods, is one of the leading causes of the rise of obesity in the United States.

Studies have shown that a diet high in highly processed foods is linked to an increased risk of obesity, heart disease, diabetes, and other chronic conditions. These foods are typically low in essential nutrients and fiber, leading to poor overall nutrition.

Registered dietitian Beth Czerwony, RD, LD, explains why they are so unhealthy for you.

“The added sugar, fat and salt in these foods means they have more calories than whole and minimally processed foods. These added ingredients also cause inflammation inside the body, which is directly correlated with developing a variety of diseases.”

Ultra-processed foods raise your risk of:

• Heart disease
• Obesity
• Type 2 diabetes

Put simply, these are foods that are mass-produced and are much more cost-effective than organic, whole-food alternatives. The lack of nutritional value alone is cause for you to stay far away from these foods.

The Impact on Your Health

Eating highly processed foods on a regular basis can lead to weight gain, high blood pressure, high cholesterol, and inflammation in the body. These foods can also disrupt the balance of healthy bacteria in the gut, leading to digestive issues and a weakened immune system.

Point being, regular consumption of these food can set off a chain reaction of harmful impact on the rest of your body and overall health. It's best to avoid to these foods whenever possible, in fact, try to eliminate them altogether.

Ignoring Portion Sizes

Portion control is key to maintaining a healthy diet. Even if you are eating nutritious foods, consuming large portions can lead to consuming more calories than your body needs. Be mindful of portion sizes and listen to your body's hunger cues.

Meal Prepping and Supplements

One of the best ways to avoid nutrition mistakes is to plan ahead by meal prepping. When you meal prep and have healthy snacks on hand, you are less likely to reach for unhealthy options when you are hungry. Planning ahead can help you make better food choices throughout the day.

Supplements can be another great way to make sure you're avoiding nutrition mistakes like being undernourished. Supplements can be especially helpful when it comes to vitamins and minerals, as well as protein.

Since many people find it hard to even eat an adequate amount of food per day, supplements like a multivitamin and protein powder can be essential in helping you fill the nutritional cracks left behind by your typical diet.

For an example of a healthy and convenient multivitamin, check out the Based Beef Organ Multivitamin, which is packed with nutrient-dense grass-fed beef liver, heart, kidneys, pancreas, and spleen.

Avoiding these common nutrition mistakes can help you improve your overall health and well-being. By being mindful of what you eat and making small changes to your diet, you can set yourself up for success in the long run.