Most people think that they eat a balanced diet, but they suggest that the recent investigation conducted by MyfitnessPal is not.
Every year, the MyfitnessPal Nutrition IQ survey examines how well people understand the nutritional basics.
As we congratulated the National Nutrition Month, the latest survey discovered an amazing gap in American understanding of basic nutrition.*
Many people, from protein to fiber intake, sign language, and hidden sugar, ignore major factors that can affect weight goals and overall health.
Are you wondering if the diet is as balanced as you think? Here are five signs of signs, and you can do about it.
1. You feel that you are constantly tired or low energy
Do you feel slow or tired during the day? Dietary diets may not have calories or major nutrients such as protein, iron or essential vitamins.
According to the latest MyfitnessPal Nutrition IQ survey, many survey respondents believe that meals have more calories and protein than actually.
If protein and calories are not sufficient, the body begins to break down muscles and fat into energy, causing fatigue and weaknesses (1).
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Iron deficiency is the most common nutritional deficiency and another major cause of low energy (2). Without iron, anemia can occur, reducing the oxygen of tissue and giving it a tired and weak feeling (3).
Other defects such as vitamins, vitamins C, magnesium and zinc generally cause fatigue (3).
Nutritionist tip
We aim for a variety of diets. It includes protein sources such as fruits, vegetables, whole grains, healthy fat and dry meat, eggs, soybeans and nuts.
If you are concerned about iron, add foods such as spinach, lens beans, mackerel or sardines. To increase iron absorption, vitamin C (such as weaving lemon juice in spinach) and vegetable iron source4).
To support energy every day, do not forget to prioritize sleep and exercise.
If you think there is a nutrient deficiency, please contact your doctor or registered nutritionist to give personalized advice.
2. Your digestion is irregular or uncomfortable
Digestive problems, such as bloating, constipation, or irregular movements, can be a method of saying that the body needs more fiber (more fiber) (5).
According to the MyfitnessPal Nutrition IQ survey, many respondents show that fiber is mainly connected to colon movement rather than other advantages.
But fiber is not just about regularity. Various types of fiber help you fill you, support your intestinal health and microorganisms, and help you manage your blood sugar and cholesterol levels.5).
Despite many benefits, more than 90% of Americans may be sufficient (6). Recommended for only half of the daily daily consumption (25 grams for women, 38 grams for men)6).
If digestion problems occur frequently, it is time to reconsider the fiber and prioritize it in this diet.
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Nutritionist tip
Eat at least 25-40 grams of fibers a day. USDA recommends at least 25 grams of fibers per day for women and 38 grams for men. Start in diet by gradually increasing the amount of fruits, vegetables, trunk and beans and plants. Drink a lot of water to move fiber through the digestive tract and to prevent discomfort.
Too many good things can be bad! Some people can withstand more than 50 grams of fiber every day (7). However, excessive fiber intake without sufficient fluid can cause diarrhea, bloating, gas and other digestive problems (5).
If you have enough fiber and body fluids, see the doctor if there is still digestion or severe symptoms. They can help to exclude the root cause.
3. You experience a change or intense sugar craving
Are you often annoyed, experiencing sugar cravings, or having a low mood? Such feelings may be related to the diet.
It may be caused by eating too much sugar and lack of balanced meals.
Studies show that too much sugar can cause long -term health problems. This includes mood disorders such as depression (8,,, 9).
Low moods, irritability and sugar cravings can be stems from the necessity of poorly managed blood sugar, nutritional deficiency or dopamine boosts (10,,, 11).
When facing these challenges, your brain can cause an endless cycle of collisions with sugar and can crave the crackdown food with the fast fixation of sugar (12,,, 13,,, 14).
The lack of awareness of nutrition every day can make problems worse.
The amazing 89%of the myfitnesspal Nutrition IQ survey respondents said they do not know daily protein, fiber, carbohydrates, sugar and salt.
If you don’t understand this, you can easily choose food. This can lead to more mood changes, irritability and craving.
Nutritionist tip
Recognize nutrients and prioritize balanced meals and snacks. Combine protein, healthy fat and complex carbohydrates to keep your blood sugar stably. Think of baked chicken as Quinoa and avocado.
Limit sugar to less than 25 grams a day (7). Check the food label to avoid adding sugar, especially for sources, dressings, cereals and snacks. Add sugar and artificial sweeteners for just two weeks can help reduce sugar craving (15,,, 16).
In addition to nutrition, spend regular exercise, stress management and quality sleep to keep your energy and mood stable (stable)17,,, 18,,, 19).
If you are still struggling with serious mood problems or craving sugar, talk with doctors or registered nutritionists to give personalized advice.
4. The weight changes a lot
If you have a tendency to lose weight, take a look at the overall eating habits.
Do you skip your meals, avoid certain foods or food groups, or rely on processing and convenience options?
Unplanned weight changes, such as obtaining or obtained, often come from the imbalance of calories or nutrients (20).
According to the MyfitnessPal Nutrition IQ survey, 65%of respondents feel the total loss when they manage their weight. But only 23%say that calories are calculated every day.
Many respondents also said that they guess the size instead of measuring the weight of the food, which can lead to a mistake in satisfying nutrition and calorie demands.
Nutritionist tip
Record a meal You can identify improvement areas by tracking calories and nutrient intake. in fact, It has been reported that the ability to accurately record the food consumed by 87%of the MyfitnessPal Nutrition IQ respondents will help to watch food/calorie intake.
For accuracy, use tools such as food size, cup measurement and partial guide. Moving? Use the “Handy” part guide.
Calorie intake is important for weight loss or gain, but food type is also important (21). Select the entire and minimum processed foods whenever possible.
Sticking a regular meal schedule can help you to manage your weight (22). Randomly skipping a meal is different from practicing intermittent fasting.
Of course, exercise, sleep and stress management is also an important factor in weight management.
If you have difficulty in weight change, please contact the registered nutritionist. They can give you personalized advice and support.
5. You often have a sick or frequent headache
Frequent diseases or regular headaches can indicate the gap.
According to the MyfitnessPal Nutrition IQ survey, many respondents do not eat enough fruits and vegetables. This gap can affect immunity and overall health.*
Fruits and vegetables are core sources of vitamins and minerals, essential for immune system functions.23).
Vitamins A, C, D, E and B vitamins and minerals such as zinc, iron, copper and selenium work together. They help keep the physical barriers strong and improve immune cell activity (23).
Studies have shown that these nutrients are the core of a strong immune response (23). And optimal nutrition also helps to lower the risk of migraine (24).
Sign language is another major factor in immune function and headache.
On average, the survey respondents reported that the latest Myfitnesspal Nutrition IQ survey was reported to drink six cups of water a day, which is lower than the recommended 8 glasses and consists of the last few years.
Drinking enough water supports a healthy intestinal microbial cluster to improve the immune system and help your body fight infection.25).
On the other hand, dehydration can contribute to headaches and contribute to headache disorders (26).
Nutritionist tip
In order to improve immunity and reduce the risk of headaches, eat nutritious diets. The goal is to include at least five servings of lively and colorful fruits and vegetables every day. If you keep that goal, we aim for 10 servings a day (27).
Select a variety of fruits and vegetables to obtain a variety of vitamins, minerals and antioxidants. Integrate green, fruit, citrus, crucifixion and vegetables with many leaves such as broccoli and brussels bean sprouts.
Also drink at least eight glasses of fluid every day. Water, coffee, tea, coconut water, coconut water and milk varieties are suitable. You can increase your body’s intake by integrating hydration foods such as cucumbers, melons and orange.
In addition to diet, exercise, sleep and stress management, it is also the core of a strong immune system.28,,, 29,,, 30). It can also help reduce headaches (31,,, 32).
If you have concerns about the immune system or headaches, consult your doctor.
conclusion
If you recognize these signs of imbalance diet, it’s time to look closely at how to eat. Tracking with the MyfitnessPal app You can help you see where you are standing.
But once you have a hard time changing your diet, start with a small and intentional stage. Simple adjustments, such as improving protein or fiber, drinking enough water, or focusing on nutritious foods can have a significant impact!
Are you doing it right? Take a nutrition IQ quiz of myfitnessPal To find out.
*Note: This article focuses on the nutritional IQ survey conducted by MyfitnessPal. But we also have the results of the UK, Canada and Australia that are not included here.
POST 5 signs may not be as balanced as you think that it first appeared on the MyfitnessPal blog.
