You eat too much sodium. The recommended daily allowance for sodium is 2,300 mg. But if you're over 50 years old, have high blood pressure, diabetes or kidney disease or are African American, your sodium intake shouldn't go above 1,500 mg per day.
Your sugar intake is too high. According to the American Heart Association, women should have no more than 6 tsp (24 g) of added sugar per day. But many of us get about 22 tsp per day. Sugar is hiding in places you don't expect.
You skimp on fiber. Fiber slows the rate at which your body digests food, so your energy levels remain more stable and you feel full longer, which helps with weight management. Fiber may also reduce your risk of constipation, heart disease, diabetes and colon cancer. Women need about 25 g per day, yet most of us eat just 10 to 15 g, according to the National Institutes of Health
You don't eat enough protein. Too little protein can't keep hunger at bay, which can lead to mindless snacking and weight gain. A piece of toast for breakfast isn't going to hold you as well as a protein-rich egg would. Women need about 46 g of protein per day, according to the CDC.
You overdo it on red and processed meats. Meat is an excellent source of protein, with about 21 g per serving. But according to the American Cancer Society, studies have shown a link between lunch meat, sausage and pepperoni and colon cancer. Protein portion size is just 3 ounces. That's the size of a deck of cards or the palm of your hand.
You don't drink enough water. Not drinking enough fluids can trigger hunger if you're even slightly dehydrated. While your needs vary each day based on how active you are, how hot and humid it is and how much water-heavy foods you're eating, here's a general recommendation: six to eight eight-ounce glasses per day, according to the NIH.
You overdose on carbs. Forty-five to 65% of your total daily calories should come from carbs, according to the CDC. The problem is we overindulge in them. Not only are carbs in pasta and bread but also in fruits, vegetables, legumes and grains.
You skip meals. This is probably the biggest nutrition mistake on the list. There's consistent evidence that people who skip meals, especially breakfast, are more likely to be overweight. You need calories to burn calories.