Most of us are aware that a healthy, balanced diet is essential for good health and wellbeing. However, despite our best efforts, many of us don’t consume enough of the nutrients our bodies need to function at their best.

Here are ten ways you may be shortchanging your body’s nutrient needs on a daily basis:.

1. Skipping Breakfast

Breakfast is often referred to as the most important meal of the day, and for good reason.

After a night’s sleep, your body is running on empty, and skipping breakfast means missing out on essential nutrients that help to kick-start your metabolism and keep you energized throughout the day. Studies show that people who eat breakfast tend to have better overall health and are less likely to be overweight or obese.

2. Not Eating Enough Fruits and Vegetables

Fruits and vegetables are packed with a wide range of important nutrients, including vitamins, minerals, fiber, and antioxidants. Despite this, many people struggle to consume the recommended five servings per day.

In fact, the average adult in the United States eats just 1.5 servings of fruit and 1.8 servings of vegetables per day, which falls far short of the recommended intake.

3. Choosing Processed Foods Over Whole Foods

Processed foods are often high in calories, sugar, and unhealthy fats, and may contain artificial colors, flavors, and preservatives.

These foods can be addictive and easily lead to overeating, while also lacking important nutrients that support good health. On the other hand, whole foods such as fruits, vegetables, whole grains, and lean proteins provide a wide range of nutrients and are essential for optimal health.

4. Eating Too Much Sugar and Refined Carbohydrates

Consuming too much sugar and refined carbohydrates can lead to weight gain, insulin resistance, and a variety of health problems including diabetes and heart disease.

These foods are often high in calories and low in essential nutrients, and can cause blood sugar levels to spike and crash, leading to feelings of hunger and cravings for more sugar.

5. Drinking Too Much Alcohol

While moderate alcohol consumption has been shown to have some health benefits, drinking too much can have a negative impact on your health.

Alcohol is high in empty calories and can interfere with your body’s ability to absorb important nutrients, including B vitamins, vitamin C, and zinc. Heavy drinking can also lead to dehydration, which can further deplete your body’s nutrient stores.

6. Not Drinking Enough Water

Drinking enough water is essential for good health and wellbeing. Water helps to support healthy digestion, regulates body temperature, and keeps your joints lubricated.

It also plays a vital role in transporting nutrients throughout your body and flushing out waste products. Many people fail to drink enough water each day and may be unknowingly dehydrated.

7. Not Getting Enough Sleep

A lack of sleep can have a negative impact on both physical and mental health. Sleep is essential for repairing and regenerating the body, supporting a healthy immune system, and reducing inflammation.

Chronic sleep deprivation has been linked to a variety of health problems, including obesity, diabetes, heart disease, depression, and anxiety.

8. Not Getting Enough Vitamin D

Vitamin D is essential for strong bones, healthy immune function, and overall wellbeing. However, many people don’t get enough vitamin D, particularly those who live in northern climates or spend a lot of time indoors.

The best source of vitamin D is direct exposure to sunlight, but it can also be found in fatty fish such as salmon and sardines, as well as fortified foods like milk and orange juice.

9. Overcooking Your Food

Overcooking your food can destroy important nutrients, particularly heat-sensitive vitamins like vitamin C and B vitamins.

Boiling and frying are the most damaging cooking methods, while steaming, roasting, and baking are gentler and more nutrient-friendly. Cooking with a variety of herbs and spices can also help to boost the nutrient content of your food.

10. Not Eating a Varied Diet

Your body needs a wide range of nutrients to function optimally, and consuming a variety of foods is one of the best ways to ensure you’re getting everything you need.

Eating the same foods day after day can lead to nutrient deficiencies and imbalances, while also increasing your risk of developing food sensitivities or allergies. Aim to eat a rainbow of fruits and vegetables, and mix up your protein sources with lean meats, fish, eggs, legumes, and plant-based proteins like tofu and tempeh.