Top 5 Nutrition Mistakes

Proper nutrition is the foundation of a strong, healthy body, yet many people unknowingly make mistakes that slow down their progress. Whether your goal is muscle gain, fat loss, or overall well-being, avoiding these common pitfalls can help you see better results and feel your best. Here are the top 5 mistakes people make with their nutrition—and how to fix them.

1. Not Eating Enough Protein

Protein is essential for muscle repair, fat loss, and sustained energy. Many people underestimate how much they need, leading to poor recovery, slower metabolism, and muscle loss.

Fix It:

• Aim for at least 0.8-1.2g of protein per pound of body weight if you're active.
• Include lean meats, fish, eggs, dairy, tofu, lentils, and protein supplements in your meals.
• Plan snacks with protein, such as Greek yogurt, cottage cheese, or protein shakes.

2. Over-Reliance on Processed “Healthy” Foods

Many packaged foods marketed as “healthy” (like protein bars, low-fat snacks, and diet drinks) contain hidden sugars, preservatives, and artificial ingredients that can hinder progress.

Fix It:

• Focus on whole, nutrient-dense foods like lean proteins, whole grains, healthy fats, and fresh produce.
• Read ingredient labels and avoid foods high in added sugars, processed oils, and artificial sweeteners.
• Make homemade versions of snacks using whole ingredients.

3. Not Eating Enough Healthy Fats

Fear of fat leads many people to cut it out completely, but healthy fats are crucial for hormone production, brain function, and sustained energy.

Fix It:

• Incorporate sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish.
• Avoid trans fats and overly processed vegetable oils.
• Balance your meals with a mix of protein, complex carbs, and healthy fats.

4. Skipping Meals or Undereating

Whether it’s due to a busy schedule or trying to lose weight, skipping meals can backfire—leading to energy crashes, increased cravings, and a slowed metabolism.

Fix It:

• Prioritize regular, balanced meals throughout the day.
• Plan ahead by prepping healthy meals and snacks in advance.
• If you’re on the go, keep high-protein snacks handy to avoid unhealthy choices.

5. Not Drinking Enough Water

Hydration is key for digestion, metabolism, and overall performance. Dehydration can lead to fatigue, poor recovery, and increased hunger signals.

Fix It:

• Aim for half your body weight in ounces of water daily (e.g., if you weigh 160 lbs, drink at least 80 oz of water).
• Carry a reusable water bottle and sip throughout the day.
• Add electrolytes or infused fruit if plain water is hard to drink.

Take Control of Your Nutrition

Fixing these common nutrition mistakes can help you build muscle, burn fat, and improve your overall health. If you’re unsure about how to structure your diet for your unique goals, we’re here to help.

Need a custom nutrition plan? Work with Mortal Body Fitness for personalized guidance and expert coaching. Let’s take your fitness and nutrition to the next level!