No doubt, you’re waking up each morning with the best healthy-eating intentions. But somewhere in the day, something seems to go wrong. Are you cutting back on calories and feel hungry all the time? Or maybe you just can’t seem to beat those post-meal sugar cravings? Everyone flubs up now and then. But making these five meal mistakes could be holding you back from reaching your goals. NBD! With a few simple tweaks, you can easily avoid them, and fine-tune your nutrition.
Mistake #1: Too Many Refined Carbs, Not Enough Protein for Breakfast
Breakfasting on processed foods like donuts, bagels, and white bread is sending your blood sugar levels on a rollercoaster ride—which only leaves you craving more sugar later. Also, many people neglect protein in the morning, then overload on a hunk of meat at dinner. Adding whole grains and protein to your breakfast can help regulate your appetite and control cravings. Fill up on whole grains, like oats, quinoa, or whole-wheat bread, paired with some satisfying protein, like plain, nonfat Greek yogurt, low-fat cottage cheese, eggs, or beans.
Mistake #2: Snacking All Day—and On the Wrong Stuff
A snack should be something you eat, not something you do. If you’re snacking all day, it’s time to reset your clock. Space your meals out every 2 to 3 hours, and aim to eat three main meals and two small snacks a day. In between, swallow only water or unsweetened herbal tea. When you do snack, skip the sticky baked goods and multi-colored candy. Get your sweet fix from fresh fruit, instead. And if you find you’re diving straight into the fridge the minute you get home from work, try munching on a protein- and fiber-filled snack, like a small handful of nuts or hummus and veggie sticks, mid-afternoon. It will keep you from getting hangry and overcompensating with extra calories later.
Mistake #3: Dining à la Desk for Lunch
Eating at your workspace may seem convenient, but distracted dining often leads to overeating. Which is especially problematic when you’re grabbing takeout for lunch. Fried chicken (even on top of a salad!), burritos, burgers, and fries are fat-filled, salt bombs. A better lunch plan: Pack a healthy meal at home, then slow down, savor, and pay more attention to what you’re chewing. Take your lunch to a cafeteria, a communal table, or even outside—you may find you make healthier choices and stop eating when you’re full.
Mistake #4: Not Enough Water, Too Many Sugary Drinks
Dehydration is a major cause of daytime fatigue. But instead of grabbing a glass of H2O, most people reach for a sugary or caffeinated pick-me-up (sometimes both!). Put down the sodas, energy drinks, sweet coffees, and iced teas! Diet soda isn’t the best idea, either. Make water your drink of choice.
Mistake #5: Large Portions and Meals-on-Repeat for Dinner
After a long day, it’s easy to go on autopilot for dinner, with the same choices day after day—chicken breast, peas, and potatoes, anyone? But mixing up the types of protein-rich foods and veggies you eat is important. You’ll get more nutrients into your diet, which is better for your long-term health. Enjoy more fish and legumes, and stick to 3 to 4 ounces of meat or chicken once or twice a week. And don’t be afraid to add more color to your cuisine by experimenting with different veggies, too.
Don’t worry if you can relate to one (or more!) of these eating errors—mistakes happen! But with a little planning and mindfulness at mealtimes, you can get your healthy-eating habit back on track.
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Tracy Morris
Tracy Morris is Fitbit’s Lead Nutritionist. With a master’s degree in nutrition and dietetics from South Africa, she’s also an Australian Accredited Practising Dietitian, and an international member of the Academy of Nutrition and Dietetics in the US. Over the past 20 years, Tracy's lived in five different countries, inspiring people around the globe to be healthy. She currently lives in sunny Sydney, Australia where she helps Fitbit fans around the globe live their best lives. When she’s not working, running after her three young kids, or practicing pilates, she can be found sipping pinot noir with her husband watching the sun set.
Why doesn’t the Alta HR track sugars in food sources?
Great article! Dining at your desk is really dangerous. I did it often so that I could increase my productivity at work but what it really did was increase my pants size. Thanks for sharing!
Great article, well written. The ‘desk lunch’ option is well known at my working place. I try each day to inspire my colleagues to choose the community table instead. Maybe I should put your article up the community fridge to help inspire others to make choose for the healthy lunch option :-).
Thanks for the luncheon at the desk I am alone in my office so do this daily but come Monday I’ll try not to Not sure if this bit is appropriate but is it ok to have bread and meat at breakfast if I wish to lose weight