10 Signs Your Body Might Need Better Nutrition
Have you ever had days when you felt run down, no matter how much you slept? Do you often find yourself craving unhealthy foods or struggling to stay focused?
At times like these, you may be experiencing symptoms that can be related to what (and how) you eat.
Your body needs energy, protein, unsaturated fats, fiber, fluids, and micronutrients like vitamins and minerals to be fueled and keep you healthy. Not getting these day-in and day-out can contribute to you seeing some unwanted symptoms.
Now, just because you're lacking nutrients doesn't mean that your symptoms are caused by this; stress, drugs, lack of sleep, and other causes can play a role. If you have more than one of the following symptoms, your day-to-day diet can benefit from some improvements. Here are ten signs your body is screaming for improved nutrition.
1. You're Feeling Tired a Lot Despite Getting Sleep
We've all had days where we're tired no matter what, but if it's happening frequently, you might want to think about what your body is fueled with.
Like any machine, your body needs fuel to keep running.
Skipping meals can do more harm than you'd expect, so aim for balanced meals and snacks that have a good mix of:
Carbohydrates
Fruits and Vegetables
Protein
Fat
Fluids
Instead of grabbing sugar-dense foods to give you a pick-me-up, eat a balanced meal with complex carbohydrates, fruits, vegetables, and healthy fats to keep your energy stable and your mind sharp.
Next time you're making a meal, instead of grabbing tea/coffee with a biscuit or pastry for lunch or dinner, make something healthy with eggs, whole grains, and fruit on the side.
2. You're Finding Yourself Feeling Hungry a Lot Soon After You Eat
Have you noticed that you're always getting hungry within a few hours after you eat or not getting the feeling of fullness or satisfaction after eating?
This could be due to your meals being too small or not having enough protein, which plays a major role in keeping you feeling full and satisfied.
Having meals high in refined carbohydrates can also contribute to this for many people.
Try incorporating more nutrient-dense, filling foods into your diet, such as:
Eggs
Beans or legumes
Yogurt
Chicken, fish
Nuts or seeds
Vegetables
Whole grains
Try not to think about limiting, but about nourishing your body with every bite. Making these dietary additions can also keep you full for more extended periods.
3. You're Having Trouble Concentrating
Did you know that your brain needs fuel and nutrients to perform at its best?
If you're frequently mentally slow, unfocused, or struggling to pay attention during the day, one reason for this could be your diet. Skipping meals or going too long without eating can also contribute to this.
Try not to make snacks the cornerstone of your meals by eating balanced, healthy meals at regular intervals throughout the day, rather than grazing on unhealthy foods all morning. Doing this can help keep your brain well-fed and well-nourished.
For example, instead of a refined-carb-laden meal for lunch, try loading up on vegetables, protein, whole grains, and healthy fats.
4. You're Experiencing Unpleasant Digestive Symptoms
Your diet can absolutely wreak havoc on your digestion.
Not eating enough fiber or whole foods and relying too heavily on highly processed items can contribute to a lack of diversity in the types of food that fuel your gut.
You could be experiencing bloating, flatulence, indigestion, or irregular bowel movements. Increasing your fiber intake can be helpful; try including more fruits, vegetables, legumes, and whole grains in your diet.
Remember that things like indigestion and irregular bowel movements can also be caused by several other factors, so don't assume it's due to your diet if it persists.
5. You're Eating Few Fruits and Vegetables
A simple question: how many different types of fruit and veggies did you eat yesterday?
If your answer was "not many," you may not be eating a nutritionally balanced diet.
You don't need to go out and buy acai bowls or superfood smoothies to improve your diet. There are nutritious everyday foods you can eat to help nourish your body, like:
Apples
Bananas
Oranges
Carrots
Spinach
Tomatoes
Cucumbers
Cauliflower
Peas
All the fruits and veg available seasonally
Try to eat a variety of plant-based foods, as they will provide different nutrients your body needs to function at its best.
6. You're Craving Highly Processed and Sugary Foods All the Time
Having the occasional treat is fine, but if you're constantly craving highly processed and/or sugary foods, you could be lacking in certain nutrients that you need.
You can feel peckish for hours at a time if you eat a diet full of highly enriched foods with no fiber, protein, or fat.
When your body doesn't get the nutrients it's craving, it can send you mental signals to eat certain foods in an effort to soothe the discomfort.
Instead of eliminating all the foods you enjoy from your diet, aim to improve your everyday eating and nutrient intake first.
For example,
instead of skipping meals and then eating biscuits or cakes for snacks, you could eat more balanced meals.
You don't have to cut unhealthy foods out of your diet completely if you're finding it too hard to do.
7. You're Eating the Same Things All the Time
While there's no shame in eating the same things, as previously mentioned, a balanced diet is key to nourishing your body.
If your meals are predominantly white bread, fried foods, and processed carbs, you should consider varying your diet and choosing more whole foods.
Try adding new foods, one at a time, and incorporate more vegetables, fruits, protein, and whole grains into your diet in place of refined and processed foods.
8. You're Not Drinking Enough Water
Sometimes, your body can confuse thirst with hunger and prompt you to eat when you're actually low on fluids.
Drinking enough water is key, as it plays a vital role in nearly every bodily function. Fluid needs vary from person to person depending on various factors, like the climate you live in and how physically active you are.
Make sure you're drinking enough throughout the day, rather than waiting until you're already extremely thirsty. Carrying a water bottle with you is a great idea, as is drinking more when exercising and in warm weather.
You'll also want to make sure you're drinking enough water, or other fluids like unsweetened tea, when you eat to help with digestion.
9. You're Relying Too Heavily on Caffeine
Tea, coffee, and other caffeinated drinks can certainly be a part of a healthy diet, but relying on them to get you through the day can be damaging.
If you have to have multiple mugs of coffee or tea just to get through the day, you need to ask yourself questions like:
Was I getting enough sleep last night? Am I eating regular meals throughout the day? Am I drinking enough fluids?
Caffeine can provide you with a temporary energy boost, but it's not a replacement for water, rest, and nutritious food.
10. Your Overall Diet Seems to Be Unbalanced
Perhaps the most telling sign that your diet needs improvement is if you know, on a general level, that it's not healthy.
For instance, if you know that you:
Skip breakfast most mornings
Eat very little for dinner
Eat unhealthy fast food every night
Rarely eat vegetables
Drink fizzy, unhealthy drinks regularly
And rarely drink enough water
You're likely not fueling your body correctly.
One unhealthy meal here and there is not going to kill you, but consistently eating the same unbalanced diet can be damaging to your health. A balanced diet means that your meals are made up of a good mix of different food groups.
Aim to make sure your diet is well-rounded rather than focusing on a few foods in excessive amounts, and cut back on ultra-processed foods.
What Does a More Nutritious Diet Actually Look Like?
A healthy, balanced, nourishing diet needn't be complicated or include fancy or expensive items.
It basically boils down to the simple building blocks:
🥦 Vegetables: Make sure you're eating a good variety of these every day.
Add different colorful vegetables to your diet throughout the week.
🍎 Fruits: Like vegetables, try and eat a good variety of these on a daily basis.
Eat whole fruits instead of drinking fruit juices or having foods with added flavors.
🍗 Protein: Include a variety of lean proteins in your meals, like eggs, chicken, fish, legumes, lentils, yogurt, and nuts.
🌾 Carbohydrates: Whole grains and other high-fiber carbs like oats and legumes are important for a nourishing diet.
🥑 Fats: Add healthy fats, like nuts, seeds, and olive oil, to your diet in small amounts.
đź’§ Fluids: Make sure you're drinking enough water throughout the day to stay well-hydrated.
Aim to make a well-rounded, nourishing plate with foods from all the food groups in roughly equal proportions.
It Doesn't Mean You Have to Change Everything Overnight
The most common mistake a lot of people make when it comes to their diet and nutrition is going all out right away and then finding it unsustainable and giving up after a few days.
People try:
Limiting sugar
Going on really restrictive diets
Buying expensive diet products or supplements
Working out for hours at the gym
Then a few days later, they're burnt out and too exhausted to continue. The best thing to do is to start slow and make gradual changes.
Instead of going all out and working out for an hour at the gym every day, you should aim to go easy and start with light workouts, like walking, and slowly build up your activity levels over time.
Similarly, you could aim to add just one more serving of vegetables per day in the first week, then try adding more fruits and whole grains in the next week or so.
Small, slow changes can be more sustainable and effective in having a lasting impact.
When Should You Consult a Doctor?
Your diet can absolutely affect your health, but not every health issue stems from it. If you're experiencing symptoms like chronic tiredness or weight loss, persistent indigestion, dizziness, or vertigo, you should reach out to a doctor to rule out other potential causes.
Don't self-medicate or take various vitamin and mineral supplements unnecessarily. If you suspect a vitamin deficiency, consult a registered dietitian, nutritionist, or your doctor to see what type of testing might be necessary.
The Final Thoughts
Your body doesn't need a perfect diet to be nourished and thrive. If you're always tired, always hungry, struggling with your digestion, eating the same foods every day and rarely adding new ones, or eating lots of refined or processed foods, your body might need a bit more nutritional love.
Remember that you don't have to make drastic diet changes overnight to nourish your body and improve your health. Simply aim for more variety in your diet, eat healthy, balanced meals, add more veggies, fruits, and protein to all your meals, ensure that you're well-hydrated, and focus on nourishing your body, rather than depriving it.
Frequently Asked Questions
1. What Are the Signs That I May Need to Improve My Diet?
Some signs that you may need to improve your diet are increased fatigue and tiredness, frequent cravings for unhealthy foods, having an unhealthy diet that lacks variety, persistent indigestion, frequent consumption of highly-enriched processed foods, and insufficient fluid intake.
2. Can Poor Nutrition Make You Feel Tired?
A diet lacking in essential micronutrients can lead to fatigue or tiredness, especially if you're not regularly consuming enough calories or eating highly-processed foods.
That being said, persistent tiredness or fatigue can stem from a variety of different causes, so you should see a doctor to rule out other potential causes.
3. How Can I Improve My Nutrition Without Going on a Strict Diet?
Improving your nutrition doesn't have to involve following a strict diet. Instead, simply try adding more vegetables, fruits, and protein to your meals and eat more high-fiber foods.
Make sure you're drinking plenty of water throughout your day and cut down on consuming highly-enriched, processed foods.
4. Do I Need Vitamins or Supplements to Improve My Nutrition?
Vitamins and supplements aren't necessary for improving your nutrition, as you can get all the essential micronutrients your body needs from whole foods.
That being said, if you believe you're lacking in certain micronutrients and you think a vitamin or supplement could help, always talk to a registered dietitian, nutritionist, or your doctor first.
They'll be able to advise you on the best course of action depending on your situation and individual needs.
5. Is Eating Healthy Expensive?
Eating healthy doesn't have to come with a price tag. While superfoods and healthy diet products tend to be on the pricier side, eating a nourishing and well-balanced diet is perfectly achievable on a budget.
Most legumes, fruits, vegetables, eggs, and whole grains are great budget-friendly options.
6. Should I Stop Eating Sugar?
While sugar is unhealthy, you shouldn't cut it out completely.
Rather, aim to reduce your overall intake of refined or enriched flours and sugars, and eat a nourishing, balanced diet.
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