Nutrition Mistakes You’re Making Without Knowing

Some of the everyday things you do thinking they’re healthy could actually be holding you back from your wellness goals. Whether it’s weight loss, more energy, a clearer mind, or just feeling lighter in your body, nutrition plays a key role. But here’s the truth: you might be doing everything “right” on the surface, while unknowingly making silent mistakes that affect your progress.

Here are some common nutrition mistakes that many of us make without realizing, and more importantly how you can turn them around starting today.

1. Skipping Meals Thinking It Will Help You Lose Weight

This is probably the most common mistake I see, especially among women who are trying to lose weight or stay slim. You wake up late, skip breakfast, or maybe have a cup of tea with two slices of bread and call it a meal. Then you delay lunch because you’re busy or want to “eat light.” By the time you get to dinner, you’re starving and you overeat.

Why it’s a problem:
When you skip meals, your blood sugar drops, your metabolism slows down, and your body switches into survival mode. That means it holds on to fat instead of burning it. You may even experience headaches, low moods, and sugar cravings later in the day.

What to do instead:
Start your day with something small but nourishing an egg, some sweet potatoes, a bowl of uji, or even leftovers from dinner. Try to eat something every 4–5 hours to keep your energy stable.

2. Thinking “Healthy Packaged Foods” Are Good for You

We’ve all been there you walk into the supermarket and pick up yoghurt labeled “low-fat,” a cereal box that says “high-fibre,” or juice that claims “100% fruit.” The problem? These labels can be misleading. Many of these products are packed with added sugar, artificial flavours, or empty calories that don’t nourish your body.

Why it’s a problem:
You feel like you’re making a healthy choice, but you’re unknowingly adding processed sugars, preservatives, and bad fats to your diet.

What to do instead:
Always check the ingredients list. The shorter the list, the better. If it’s full of words you don’t understand—leave it. Instead of boxed juice, make your own using real fruits and water. Instead of flavoured yoghurt, buy plain yoghurt and add your own fruit or honey.

3. Not Including Enough Protein in Your Meals

This is especially true in Kenyan homes where a typical meal might be ugali with sukuma and a tiny amount of proteins (if at all). And breakfast? Most of us are having tea with bread no protein in sight.

Why it’s a problem:
Protein is key for muscle repair, stable blood sugar, and long-lasting satiety. Without enough of it, you’ll feel hungry shortly after eating, your energy will dip, and you may lose muscle as you try to lose weight.

What to do instead:
Aim to include some form of protein in every meal. Good examples include:
– Eggs
– Beans and green grams
– Lentils (kamande)
– Groundnuts and seeds
– Dairy like yoghurt or maziwa mala
– Meat, fish, or chicken in reasonable portions

4. Drinking Your Calories Without Realizing It

Think of that big mug of chai in the morning with 2 teaspoons of sugar and whole milk. Then a soda with lunch. Maybe a packet of fruit juice with dinner. Before you know it, you’ve consumed 300–500 calories in drinks alone.

Why it’s a problem:
These drinks don’t make you feel full, but they spike your blood sugar, increase cravings, and contribute to weight gain over time.

Better choices:
Drink more water. You can also try warm lemon water, herbal teas, unsweetened porridge, or infused water with mint, cucumber, or fruits.

5. Confusing Thirst for Hunger

Sometimes your body isn’t asking for food it’s asking for water. But because we’re used to eating at the first sign of discomfort, we often grab a snack when we’re just dehydrated.

What to do instead:
Before reaching for a snack, drink a glass of water and wait 10–15 minutes. You might find that’s all you needed.

While you’re here: Mindful Eating vs. Dieting

6. Overeating “Healthy” Foods

Yes, avocado is good. Nuts are great. Fruits are amazing. But they still contain calories and when eaten in large quantities, they can lead to weight gain.

What to watch out for:
Eating 3–4 bananas a day, using too much cooking oil in your vegetables, snacking on peanuts without measuring, or loading your plate with too much rice even if it’s brown rice.

Try this instead:
Practice portion control. Half your plate should be vegetables, a quarter protein, and a quarter starch or grain. Use your hands as a guide your fist for starch, your palm for protein, and both hands cupped for veggies.

7. Jumping on Every Diet Trend

From intermittent fasting to keto to detox teas there’s always a new “miracle” plan on social media. And while some may work for others, they may not be right for you.

Why it’s a problem:
Everybody is different. What works for your friend or that influencer might leave you bloated, drained, or constantly hungry.

Focus on this instead:
A sustainable, balanced diet using real food. Local options like nduma, arrowroot, kunde, managu, beans, sukuma wiki, and fermented foods are already power-packed. You don’t need imported magic.

8. Ignoring Sleep and Stress

You might be eating well, but if you’re stressed all the time or sleeping poorly, your body stays in a state of imbalance. Stress increases cortisol, which can trigger cravings, especially for sugar and salty snacks.

Here’s what helps:
7–8 hours of quality sleep
Less screen time before bed
Deep breathing or prayer
A 15-minute walk every day

Don’t miss: Changing Food Habits for Weight Loss

Now you know

Most nutrition mistakes aren’t obvious. They’re silent habits we picked up over time out of convenience, tradition, or misinformation. But the good news is: once you know better, you can do better.