Fitbit : 5 Meal Mistakes You Might Be Making Every Single Day

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 youcraving more sugar later. Also, many people neglect protein in the morning, then overload on a hunk of meat at dinner. Addingwhole grainsandproteinto your breakfast can help regulate your appetite and control cravings. Fill up onwhole 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 fromfresh 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 asmall handful of nutsor 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, butdistracted 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,saltbombs. 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 sodaisn'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 article is not intended to substitute for informed medical advice. 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.