A dietitian has revealed the eight signs you’re under eating, and the foods to include in your diet to stay fuller for longer.
Leanne Ward, 31, from Brisbane, said eating too little is more common than you might think, and it can have all sorts of repercussions on your health and overall well-being.
‘These are the signs you might be under eating from your dietitian,’ Leanne posted on TikTok.
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A dietitian has revealed the eight signs you’re under eating, and the foods to include in your diet to stay fuller for longer (Leanne Ward pictured)
Leanne Ward (pictured), 31, from Brisbane, said eating too little is more common than you might think, and it can all sorts of repercussions on your health and overall well-being
1. You’re always moody and irritated
Leanne said the first sign you might need to eat more is if you are always moody and irritated.
‘Moodiness and feeling irritated can be a direct result of not eating enough,’ Leanne said.
‘Please seek help if you need to but can’t eat more.’
The 31-year-old said everyone has different calorie requirements due to their body size, height and activity levels, so it’s hard to recommend exactly how much you should be eating without Leanne having someone as a client.
However, a good rule of thumb is to aim for around 2,000 calories per day as a woman, and an even spread of the key macronutrients: protein, carbohydrates and fat.
The signs include poor concentration and memory, irregular periods, always feeling cold and tiredness (Leanne pictured)
What are the foods that fill you up for longer?
* Rolled oats
* Beans and lentils
* Cottage cheese
* Greek yoghurt and fruit
* Veggie sticks and hummus
Source: Leanne Ward
2. Your periods have stopped or are irregular
Your menstrual cycle is the next key indicator of your general health, Leanne said, and if you lose your periods or they are irregular, this could mean your body isn’t getting what it needs.
‘If you find it hard to eat more, try slowly increasing your food intake rather than trying to do it rapidly,’ Leanne said.
This could mean introducing another snack into your daily diet, or boosting your meals with more complex carbs like sweet potato and brown rice.
3. You’re always tired
Tiredness often means your body is lacking in the energy it needs to stay fit and healthy.
If you clocked eight hours sleep but still regularly feel exhausted, Leanne said you should look to your diet to ensure you’re getting everything you need.
Leanne recommends every single plate of food contains half vegetables or salad, a quarter of a plate of protein and a quarter of a plate of complex carbohydrates.
Importantly, she said you also need to make sure you always have a teaspoon of healthy fats, such as avocado or extra Virgin olive oil.
Healthy fats are great for your hair, skin and nails, as well as your energy levels.
Leanne (pictured) said you need to make sure every single plate you eat contains half vegetables or salad, a quarter protein and a quarter complex carbs with some healthy fats
4. You’re dizzy and weak
In the same way as tiredness, if you’re dizzy and weak constantly, you might want to think about upping your calories.
‘Please go and see your doctor if you’re really struggling to up your calories,’ Leanne said.
5. You have poor concentration and memory
Your body needs fuel in order to function properly, and the same is true of your mind.
Without regular food, you might find it hard to concentrate at work or remember important details.
Leanne said this is a sure-fire sign you are eating too little.
Leanne (pictured) said potatoes are a great food to include in your diet in this instance, because they are ‘yummy, filling and make healthy eating easier to stick to’
6. You’re always cold
If you find that you’re always cold, then the dietitian said your diet could benefit from more sustaining foods.
Leanne said while it might surprise you, foods like cottage cheese, milky coffees and Greek yoghurt are actually good for fat loss. They also keep you fuller for longer.
7. You’re constantly hungry
Perhaps the most obvious sign you’re under eating of all is if you are constantly hungry.
Leanne said potatoes are a great food to include in your diet in this instance, because they are ‘yummy, filling and make healthy eating easier to stick to’.
‘Another good thing about potatoes is when they are cooked and cooled, they have resistant starch for gut health benefits,’ Leanne said.
‘Potato is wonderfully healthy, just bake it or roast it in small amounts – rather than fry it.’
Leanne (pictured) likes to eat foods that will keep her full for hours, like rolled oats or Greek yoghurt at breakfast time and sweet potato and mixed nuts at lunch
8. You’re regularly injured or sick
Finally, if you’re regularly injured or sick, you might need to eat more.
Leanne likes to eat foods that will keep her full for hours, like rolled oats or Greek yoghurt at breakfast time and sweet potato and mixed nuts at lunch.
For more information about Leanne Ward, please click here.
Source: Daily Mail Australia | World News