My 5 Biggest Nutrition Mistakes (And How to Avoid Them)
When it comes to nutrition, most people aren’t struggling because they don’t know what to eat. They’re struggling because of common mistakes that make it harder than it needs to be. I’ve made a ton of nutrition mistakes over the years—some that kept me from reaching my goals, some that made me feel like garbage, and others that just made the process way more frustrating than necessary.
Here are five of the biggest nutrition mistakes I’ve made (and see people make all the time) and how to fix them:
1. Overeating Healthy Foods
Just because something is “healthy” doesn’t mean you can eat endless amounts of it. Nuts, avocado, olive oil, and other nutrient-dense foods are great for you, but they’re also high in calories. I used to snack on handfuls of almonds, thinking I was making a great choice—until I realized I was adding hundreds of extra calories without even noticing.
The Fix: Pay attention to portion sizes, even with healthy foods. If fat loss is the goal, being mindful of calorie intake still matters, even if you’re eating “clean.”
2. Not Eating Enough Protein
Protein is the most important macronutrient for building muscle, supporting recovery, and staying full—but I used to fall way short. I thought I was eating enough because I had chicken with dinner, but in reality, my total daily intake was too low. Without enough protein, I wasn’t recovering as well, and I was constantly hungry.
The Fix: Aim for 0.8-1g of protein per pound of body weight. That might sound like a lot, but spacing it out over the day makes it easier. Start your day with protein, include it in every meal, and use easy sources like Greek yogurt, protein shakes, or eggs to fill the gaps.
3. Inconsistent Meal Timing
I used to go hours without eating and then overeat later in the day. Or I’d go into workouts without fueling properly, wondering why I felt sluggish. Not having a consistent eating schedule made it harder to train, recover, and stay on track.
The Fix: You don’t need to eat every two hours, but having some structure helps. If you train early, make sure you have fuel beforehand. If you tend to overeat at night, spread your calories more evenly throughout the day. Keeping some consistency makes everything easier.
4. Ignoring Micronutrients
For a long time, I only focused on protein, carbs, and fats. I didn’t think much about vitamins, minerals, or fiber. The problem? I wasn’t eating enough vegetables, my digestion wasn’t great, and I wasn’t feeling as good as I could.
The Fix: Think beyond just macros. Make sure you’re getting plenty of micronutrients by eating a variety of fruits, vegetables, and whole foods. If you find yourself relying on the same 3–4 foods all the time, mix it up.
5. Not Drinking Enough Water
Hydration isn’t exciting to talk about, but it makes a massive difference. When I wasn’t drinking enough water, I felt more tired, my workouts suffered, and I confused thirst for hunger way too often.
The Fix: Aim for at least half your body weight in ounces of water per day (more if you’re sweating a lot). Start the morning with a big glass of water, carry a bottle with you, and make it part of your routine.
Final Thoughts
Most people overcomplicate nutrition when in reality, it’s about fixing the small things that add up. Avoiding these common mistakes will make everything easier—whether your goal is fat loss, muscle gain, or just feeling better overall.
The key is to focus on consistency over perfection. You don’t have to be perfect, but dialing in these areas will make a big difference.
If you’re looking for more practical nutrition strategies, schedule a time to come into the gym here and let’s chat.
