Most people think they are eating a balanced diet, but a recent survey conducted by MyFitnessPal recommends.
Every year, MyFitnesspal Nutrition IQ Survey checks how well people have mastered the basics of nutrition.
As we celebrate National Nutrition Month, the latest survey found a staggering gap in American understanding of basic nutrition.
From protein needs to fiber intake, hydration to hidden sugars, many people overlook key factors that may affect their weight goals and overall health.
Want to know if your diet is as balanced as you think? Here are five signs that may not be available, and what you can do.
1. You’ve been feeling energy-intensive or tired
Feeling tired or fatigued during the day? Your diet may be lacking in calories or key nutrients such as protein, iron, or essential vitamins.
The latest MyFitnessPal Nutrition IQ survey shows that many survey respondents believe their meals have calories and protein than they actually do.
If you don’t get enough protein and calories, your body starts breaking down muscle and fat, resulting in fatigue and weakness (1).
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Iron deficiency is the most common nutritional deficiency and another major cause of low energy (2). Without enough iron, anemia can develop, thereby reducing oxygen in the tissues and making you feel tired and weak (3).
Other deficiencies, such as B vitamins, vitamin C, magnesium and zinc, usually also cause fatigue (3).
Nutritionist skills
Designed to have a variety of diets. Includes fruits, vegetables, whole grains, healthy fats, as well as protein sources such as lean meat, eggs, beans and nuts.
If it’s a problem, add foods like spinach, lentils and mackerel or sardines. Pair a plant-based iron source with vitamin C (such as squeezing lemon juice on spinach) to increase iron absorption (4).
To support your daily energy, don’t forget to prioritize sleep and exercise.
If you think you are undernutrition, talk to a doctor or registered dietitian for personalized advice.
2. Your digestion is irregular or uncomfortable
Digestive problems, such as bloating, constipation, or irregular bowel movements, may be the way your body tells you that you need more fiber (5).
MyFitnessPal Nutrition IQ Survey shows that many respondents connect fibers primarily to intestinal movements, rather than other benefits.
But fiber is more than just regularity. Different types of fiber help keep you full, support gut health and diversity in your microbiome, and help manage blood sugar and cholesterol levels (5).
Despite many benefits, over 90% of Americans may not be able to gain enough (6). They may consume only half of the recommended daily minimum (25g for women and 38g for men) (6).
If you have frequent digestive problems, it may be time to rethink fiber and make it a dietary priority.
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Important guide to daily fiber requirements
Nutritionist skills
Consume at least 25-40 grams of fiber per day. The USDA recommends that women have at least 25 grams of fiber per day and men have 38 grams. First, gradually increase the amount of fruits, vegetables, whole grains and beans in your diet. Drink plenty of water to help move the fiber into the digestive tract and prevent discomfort.
Too many good things can be a bad thing! Some people can tolerate 50 grams or more of fiber per day (7). However, excessive intake of fiber without sufficient fluid can lead to diarrhea, bloating, gas and other digestive problems (5).
If you still have digestive problems after getting enough fiber and fluid, or if you have severe symptoms, see your doctor. They can help rule out any basic reasons.
3. You will experience mood swings or strong sugar cravings
Do you often feel irritated, craving sugar or feeling down? These feelings may be related to your diet.
Eating too much added sugar and lack of balanced meals may be the cause.
Studies have shown that eating too much sugar can lead to long-term health problems. This includes mood disorders, such as depression (8, 9).
Depression, irritability and desire may also stem from poorly managed blood sugar, nutritional deficiency or the need to enhance the promoter of dopamine (10, 11).
When faced with these challenges, your brain may crave sugary foods as a quick solution, leading to endless cycles of sugar and collapse ( 12 , 13 , 14 ).
The problem may exacerbate due to the lack of awareness of daily nutrition.
Surprisingly, 89% of MyFitnessPal Nutrition IQ survey respondents said they didn’t know that they consume protein, fiber, carbohydrates, sugars and salts every day.
Without this understanding, it is easy to make bad food choices. This can lead to mood swings, irritability and desire.
Nutritionist skills
Be aware of your nutritional intake and determine a balanced meal and snack. Combine protein, healthy fats and complex carbohydrates to keep your blood sugar stable – grilled chicken with quinoa and avocado.
Limit sugar to less than 25 grams per day (7). Check food labels to avoid adding sugar, especially in seasonings, dressings, cereals and snacks. Reducing added sugar and artificial sweeteners for only two weeks may help reduce sugar cravings (15, 16).
In addition to nutrition, take time to perform regular exercise, stress management and quality sleep to keep your energy and mood stable (17, 18, 19).
If you are still struggling with severe emotional problems or desires, talk to a doctor or registered dietitian for personalized advice.
4. Your weight fluctuates greatly
If your weight tends to be yo-yo, check out your overall eating habits.
Are you skipping meals to avoid certain foods or groups of food, or relying on processing and convenient choices?
Unplanned weight changes, such as gains or losses, usually come from imbalances in calories or nutrients (20).
MyFitnesspal Nutrition IQ Survey shows that 65% of respondents feel full loss when managing their weight. However, only 23% say they are counting calories every day.
Additionally, many respondents said they guessed the portion size rather than weighed the food. *This can lead to errors that meet nutritional and calorie needs.
Nutritionist skills
Recording meals can help you track calorie and nutrient intake to identify areas of improvement. In fact, 87% of MyFitnessPal nutrition IQ respondents reported that accurately documenting their ability to consume food will help them focus on their food/calorie intake.
For accuracy, use tools such as food scales, quantum cups, and partial guides. On the journey? Use the “Convenient” section guide.
Although calorie intake is important for weight loss or increase, food types are also important (21). Choose the whole and least processed food as possible.
Adhering to a regular diet schedule may help with weight management (22). Random meal jumps are different from continuous intermittent fasting.
Of course, exercise, sleep and stress management are also key factors in managing weight.
If you are having trouble with weight changes, talk to a registered dietitian. They can provide you with personalized advice and support.
5. You get sick or have headaches frequently
Frequent illness or routine headaches may point to dietary gaps.
MyFitnessPal Nutrition IQ Survey shows that many respondents do not eat enough fruits and vegetables. This gap may affect immunity and overall health. *
Fruits and vegetables are key sources of vitamins and minerals, which are crucial for immune system function (23).
Vitamins A, C, D, E and B, as well as minerals such as zinc, iron, copper and selenium. They help maintain physical disorders and enhance immune cell activity (23).
Studies have shown that having enough of these nutrients is the key to a strong immune response (23). Optimal nutrition also helps reduce the risk of migraine (24).
Hydration is another major factor in immune function and headaches.
According to the latest MyFitnessPal Nutrition IQ Survey, survey respondents reported on average that they only drank 6 glasses of water a day. *This is below the recommended at least 8 cups, consistent with the results from the past few years.
Drink enough water to support a healthy gut microbiome, thereby strengthening your immune system and helping your body fight infections (25).
On the other hand, dehydration can cause headaches and worsen headache disorders (26).
Nutritionist skills
For better immunity and lower risk of headaches, eat a rich and nutritious diet. Designed to include at least 5 servings of vibrant colorful fruits and vegetables every day. Once you maintain that goal, target 10 goals per day (27).
Choose a variety of fruits and vegetables to ensure you get multiple vitamins, minerals and antioxidants. Try mixing leafy greens, berries, citrus fruits, and cruciferous vegetables like broccoli and Brussels sprouts every day.
Also, drink at least 8 cups of liquid per day. Unsweetened water, coffee, tea, seltzer water, coconut water and milk are the right choices. You can also incorporate hydrated foods like cucumbers, melons, and oranges to enhance your liquid intake.
In addition to diet, exercise, sleep and managing stress, it is also key to a strong immune system (28, 29, 30). They may also help relieve headaches (31, 32).
If you are worried about your immune system or headache, consult your doctor.
Bottom line
If you recognize any signs of an imbalance in your diet, it’s time to take a closer look at your diet. Using MyFitnessPal app tracking can help you see where you are.
But if it can be difficult to make a major change to your diet right away, start with small deliberate steps. Simple adjustments, such as strengthening protein or fiber, drinking enough water or focusing on foods rich in nutrients, can have a significant impact!
Have you done it right? Perform MyFitnesspal Nutrition IQ Test Find out the answer.
*Note: The focus of this article is on the nutritional IQ survey conducted by MyFitnessPal, which comes from the US only; however, we also have results from the UK, Canada and Australia.
Post 5 signs that your diet may not be as balanced as you think it appears on the MyFitnessPal blog in the first place.
