5 Mistakes You’re Making With Your Nutrition & Health by Sydney Welch

As a certified nutritionist, I’ve met a lot of people who want to eat healthier, but feel confused, overwhelmed, or just stuck.

The truth is, most of us are doing our best, but a few small (and totally common) mistakes can make a big difference in how we feel.

In this post, I’m breaking down five everyday nutrition habits that might be holding you back - and simply ways to fix them so you can feel more energized, confident, and in control of your health.

1.) Skipping Meals to “Cut Calories”

It might feel like skipping breakfast or lunch will help you with your overall daily intake, but in reality, it’s hurting you a lot more than you think.

When you go too long without eating, your energy drops, cravings spike, and you’re more likely to overeat when you finally do have a meal.

Skipping meals can also slow your metabolism over time, and negatively affect your hormones.

FIX: Focus on eating balanced meals regularly. A balanced meal of protein, fiber, carbs, and healthy fats will keep your energy stable, and ultimately help with hunger cues in the long run. 

2.) Relying on Protein Bars & Powders

Convenient? Yes. Nutritious? Not always… Many bars and powders are highly processed and packed with artificial ingredients and sugar alcohols that can cause digestive distress and energy crashes. T

FIX: Aim to get your protein from food sources, not artificial sources.

Foods such as eggs, lean poultry, fish, yogurt, tofu and lentils are great sources of protein with no artificial ingredients.

Keep bars and protein powders as a back-up in a hurry, not the foundation of your protein source!

3.) Not Fueling Properly Before Workouts

Exercising on an empty stomach can leave you feeling weak, lightheaded, and unmotivated. Your body needs carbs for energy that will be used during your workout, and protein to help protect your growing muscles.

FIX: Having a small snack 30-60 mins before your workout will set you up for success and give you energy to crush your workout. Some of my go-to’s are a banana with natural peanut butter, or greek yogurt with berries. 

4.) Believing That Healthy = Low Calorie

The media has taught us that “eating healthy” equates to cutting calories, but that’s not the case.

Under-eating can disrupt your sleep, affect hormones, slow down your progress, and make your body hold onto fat (because it doesn’t know when it’s getting its next fuel source).

Health isn’t about eating less, it’s about giving your body what it needs, and actually listening to it!

FIX: Don’t fear carbs, fats, or food in general. Focus on nourishment, not restriction. Eating enough consistently is one of the most underrated healthy habits for digestion and body composition. Try it, and you might be surprised by your newfound energy as well!

5.) You’re Searching for a “Quick Fix”

If no one is going to tell you, I will - there’s no such thing as a “quick fix” when it comes to health. Juice cleanses, detox teas, and 30-day challenges might sound promising, but they don’t lead to long-term, sustainable results. Sustainable progress comes from what you do most of the time, not short-term extremes. 

FIX: Build small daily habits that feel doable for your lifestyle, that doesn’t make you feel like your life has done a 180 degree flip. Eating balanced meals, drinking water, getting enough sleep, and moving your body regularly will do more for your health than any quick-fix ever could. 

Ready to make nutrition actually work for your life, and not against it?

If any of these habits feel a little too relatable, don’t stress - you’re not alone, and I’ve been there before too!

I offer 1-on-1 nutrition coaching designed to help you build realistic and sustainable habits that support your goals (without restriction or confusion).

Follow the link below to book a free 15-minute into call, or grab one of my e-books - Macronutrient Fundamentals, or The Power Within - Understanding the Relationship Between Digestion & Metabolism - to learn more about nutritional health.

I also offer 1-4-Week personalized meal plans complete with grocery lists to help set you up for nutritional success. 

Small shifts in your daily habits can lead to big changes over time. So start simple, stay consistent, and remember - nutrition doesn’t have to be complicated to be effective!

Website: sydneywelchnutrition.ca 

Services: sydneywelchnutrition.ca/services

E-Books: sydneywelchnutrition.ca/store 

Instagram: @sydneywelchnutrition

Sydney Welch, Nutritionist
BASc Nutrition, HBA Kinesiology

Email: sydneywelch18@gmail.com