From protein needs to fiber intake, hydration to hidden sugars, many people neglect key factors that could impact their weight goals and overall health.
Wondering if your diet is as balanced as you think? Here are five signs it might not be—and what you can do about it.
1. You’re Constantly Feeling Tired Or Low On Energy
Feeling sluggish or fatigued during the day? Your diet might be missing calories or key nutrients like protein, iron, or essential vitamins.
If you don’t get enough protein and calories, your body starts breaking down muscle and fat for energy, causing tiredness and weakness (1).
Iron deficiency is the most common nutritional deficiency and another major cause of low energy (2). Without enough iron, anemia can develop, reducing oxygen to your tissues and leaving you feeling fatigued and weak (3).
Other deficiencies, such as B vitamins, vitamin C, magnesium, and zinc, also commonly result in fatigue (3).
Dietitian tips
Aim for a varied and colorful diet. Includes fruits, vegetables, whole grains, healthy fats, and protein sources like lean meats, eggs, beans, and nuts.
If iron is a concern, add foods like spinach, lentils, and mackerel or sardines. Pair plant-based iron sources with vitamin C (like squeezing lemon juice on spinach) to increase iron absorption (4).
To support your daily energy, don’t forget to prioritize sleep and exercise, too.
If you think you have a nutrient deficiency, talk to a doctor or registered dietitian for personalized advice.
2. Your Digestion Is Irregular Or Uncomfortable
Digestive issues such as bloating, constipation, or irregular bowel movements might be your body’s way of telling you it needs more fiber (5).
But fiber isn’t just about regularity. Different types of fiber help keep you full, support gut health and microbiome diversity, and help manage blood sugar and cholesterol levels (5).
Despite its many benefits, over 90% of Americans might not be getting enough (6). They may only consume about half the recommended daily minimums (25 grams for women and 38 grams for men) (6).
If you’re frequently experiencing digestive issues, it’s likely time to rethink fiber and make it a priority in your diet.
Dietitian tips
Consume at least 25–40 grams of fiber per day. The USDA recommends at least 25 grams of fiber per day for women and 38 grams for men. Start by gradually increasing the amount of fruits, vegetables, whole grains, and legumes in your diet. Drink plenty of water to help move fiber through your digestive tract and prevent discomfort.
Too much of a good thing can be a bad thing! Some people can tolerate 50 grams of fiber or more daily (7). But excessive fiber intake without enough fluids may cause diarrhea, bloating, gas, and other digestive issues (5).
If you still have digestion issues after getting enough fiber and fluids, or if your symptoms are severe, see a doctor. They can help rule out any underlying causes.
3. You Experience Mood Swings Or Intense Sugar Cravings
Do you often feel irritable, experience sugar cravings, or struggle with low moods? These feelings could be linked to your diet.
Consuming too many added sugars and lacking balanced meals might be the cause.
Studies suggest that eating too much added sugar can lead to long-term health problems. This includes mood disorders such as depression (8, 9).
Low mood, irritability, and sugar cravings can also stem from poorly managed blood sugar, nutrient deficiencies, or a need for a dopamine boost (10, 11).
When facing these challenges, your brain might crave sugary foods as a quick fix, causing an endless cycle of sugar highs and crashes (12, 13, 14) .
The problem may be compounded by a lack of awareness about daily nutrition.
Without this understanding, it’s easy to make poor food choices. This can lead to further mood swings, irritability, and cravings.
Dietitian tips
Become aware of your nutrient intake and prioritize balanced meals and snacks. Combine protein, healthy fats, and complex carbs to keep your blood sugar steady—think grilled chicken with quinoa and avocado.
Limit added sugars to less than 25 grams per day (7). Check food labels to avoid added sugars, especially in sauces, dressings, cereals, and snacks. Cutting out added sugars and artificial sweeteners for just two weeks might help reduce sugar cravings (15, 16).
Besides nutrition, make time for regular exercise, stress management, and quality sleep to keep your energy and mood stable (17, 18, 19).
If you still struggle with severe mood issues or sugar cravings, talk to a doctor or registered dietitian for personalized advice.
4. Your Weight Fluctuates A Lot
If your weight tends to yo-yo, take a look at your overall eating habits.
Are you skipping meals, avoiding certain foods or food groups, or relying on processed and convenience options?
Unplanned weight changes, like gaining or losing, often come from an imbalance in calories or nutrients (20).
Also, many respondents said they guess portion sizes instead of weighing their food.* This can lead to mistakes in meeting their nutrition and calorie needs.
Dietitian tips
Logging your meals can help track your calorie and nutrient intake to identify areas of improvement. For accuracy, use tools like food scales, measuring cups, and portion guides. On the go? Use the “handy” portions guide.
While calorie intake is important for weight loss or gain, food type matters too (21). Choose whole and minimally processed foods whenever possible.
Sticking to a regular meal schedule may help with weight management (22). Skipping meals at random is different from consistently practicing intermittent fasting.
Of course, exercise, sleep, and stress management are also crucial factors in managing weight.
If you’re having trouble with weight changes, talk to a registered dietitian. They can give you personalized advice and support.
5. You’re Often Sick Or Have Frequent Headaches
Frequent illnesses or regular headaches may point to dietary gaps.
Fruits and vegetables are key sources of vitamins and minerals, which are essential to immune system functions (23).
Vitamins A, C, D, E, and B vitamins, plus minerals like zinc, iron, copper, and selenium, work together. They help keep physical barriers strong and boost immune cell activity (23).
Research suggests that having enough of these nutrients is key for a strong immune response (23). And optimal nutrition also helps lower the risk of migraines (24).
Hydration is another major factor in immune function and headaches.
Drinking enough water supports a healthy gut microbiome, which boosts your immune system and helps your body fight off infections (25).
Dehydration, on the other hand, can contribute to headaches and worsen headache disorders (26).
Dietitian tips
For better immunity and reduced risk of headaches, eat a nutrient-rich diet. Aim to include at least 5 servings of vibrant, colorful fruits and vegetables daily. Once you maintain that goal, aim for 10 servings a day (27).
Choose a variety of fruits and vegetables to ensure you are getting a diverse range of vitamins, minerals, and antioxidants. Try incorporating leafy greens, berries, citrus fruits, and cruciferous vegetables like broccoli and Brussels sprouts daily.
Additionally, drink at least 8 glasses of fluid daily. Unsweetened varieties of water, coffee, tea, seltzer water, coconut water, and milk are suitable choices. You can also incorporate hydrating foods like cucumbers, melons, and oranges to boost your fluid intake.
In addition to diet, exercise, sleep, and managing stress are key to a strong immune system (28, 29, 30). They may also help reduce headaches (31, 32).
Consult a doctor if you have concerns about your immune system or headaches.
The Bottom Line
If you recognize any of these signs of an unbalanced diet, it’s time to take a closer look at how you eat. But if making big changes to your diet all at once feels daunting, start with small, deliberate steps. Simple tweaks like boosting your protein or fiber, drinking enough water, or focusing on nutrient-rich foods could have a significant impact!
