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The Nutrition Mistakes You Didn’t Know You Were Making

February 20, 2026

You eat your veggies. You skip the drive-thru. And you even buy the “healthy” snacks at the store. So you must have it all figured out, right?

Maybe not. Even the most health conscious eaters can fall into a few sneaky nutrition traps without realizing it.

That’s why we asked Khushbu Janani, MD, with Hartford HealthCare and Soundview Medical Associates, to break down six of the most common nutrition mistakes, and how to fix them without overhauling your entire diet.

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1. Skipping breakfast (or grabbing the wrong one)

We’ve all been there: too rushed to eat anything, or maybe grabbing a donut from Dunkin’ on your way to the office. But the few minutes you saved might cost you later.

“Skipping breakfast can cause your blood sugar to dip, which leaves you craving carbs and sugar by mid-morning,” says Dr. Janani. “And on the other hand, starting with something like a donut or sugary cereal spikes your blood sugar, only to crash it later.”

The fix is easier than you think. Just keep breakfast simple: a simple protein shake, Greek yogurt with fruit, egg whites on whole-grain, low carb toast, or even a banana with nut butter. Putting a healthy breakfast together might sound like a hassle now, but you’ll be glad you did later.

2. Forgetting about liquid calories

You might think you’ve eaten pretty well all day, and maybe you did. But what did you drink?

“Juices, fancy coffee drinks and even some smoothies can pack in hundreds of calories and lots of sugar without giving you any nutritional value,” says Dr. Janani.

Water, unsweetened tea, coffee with non-fat creamer, or sparkling water with a splash of fruit juice can all give you flavor without the sugar. Try to save the blended coffee treats for an occasional indulgence.

3. Putting too much stock in healthy labels

Just because something is labeled organic, gluten-free or low-fat doesn’t automatically mean it’s good for you. It’s one of the most common nutrition mistakes people believe.

“Often, those labels can be misleading. Processed foods still have added sugars, sodium and preservatives, even if they sound healthy,” says Dr. Janani.

The safest bet? Stick to whole foods most of the time — think fruits, vegetables, low-fat or non-fat dairies, lean proteins and whole grains — and read labels carefully when you do buy packaged items.

4. Skimping on the protein

Protein isn’t just for competitive athletes, it’s what keeps you satisfied and helps your body repair and build.

“Many people, especially those who snack a lot on carbs, aren’t getting enough protein throughout the day,” says Dr. Janani. “That can lead to fatigue, cravings and even muscle loss over time.”

So be sure to add protein to every meal: eggs or Greek yogurt in the morning, beans or chicken at lunch, and fish, tofu, or a lean meat like chicken or turkey at dinner.

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5. Going a little too low on fat

Low-fat diets used to be all the rage. But cutting out fat entirely probably isn’t the answer you’re looking for.

“Healthy fats are essential for brain health, hormone regulation and keeping you full,” says Dr. Janani. “When you skip them, you’re more likely to snack on sugar and carbs instead. But the data suggests that we should avoid dairy and meat fats, not all fats.”

Try to choose avocado, nuts, seeds, olive oil and fatty fish like salmon. They add flavor and keep you satisfied.

6. Missing out on variety

Sure, you love your favorite salad. But if you’re eating the same foods day after day, you’re probably missing key nutrients.

“Each food offers a different nutrient profile, so the more variety you eat, the more complete your nutrition will be,” says Dr. Janani.

Try adding color to your plate — literally. Aim for different fruits and vegetables throughout the week, and switch up your protein and grain sources to keep things balanced.

Here’s what it comes down to

Nutrition isn’t about perfection. It’s about balance, variety and small choices that add up.

“Being aware of these common nutrition mistakes helps you adjust without making drastic changes,” says Dr. Janani. “That’s how healthy eating becomes sustainable — and enjoyable.”