15 Mistakes That Are Keeping You From Healthy Eating

Practical advice to make your healthy diet intentions a reality

Kristen Fischer,

AARP

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Published September 08, 2025

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No matter how much you know about healthy eating, it can be difficult to do it consistently.

According to a recent AARP survey, nearly half of people over 40 are confident or somewhat sure about what they should be eating for optimal health. Only 18 percent think it’s easy to maintain a healthy diet, and 25 percent find it difficult.

However, the survey found a gap between knowledge and practical support, with 1 in 5 saying they need more reliable hints and tools to help them learn how to eat healthy, says Cheryl L. Lampkin, a senior research advisor at AARP Research.

Knowing how you should eat and doing it are not always the same thing, especially after age 50, says Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics.

Extra hurdles can include changes in appetite, taste and digestion that come with aging. Managing chronic conditions, juggling caregiving or simply being stuck with long-standing habits can also be challenging.

Using technical tools, dealing with cravings and finding credible sources of information are a few barriers to healthy eating, Lampkin notes. She said the people surveyed say costs are another obstacle. “They think it would be too expensive to consistently eat a healthy diet,” Lampkin says.

If you’re looking to make healthy eating a habit, it may helpful to find out what you shouldn’t do. These are some common mistakes people make when trying to eat healthier.

1. You’re skipping vital nutrients.

Protein is a good idea at every meal because you may need more as you age, Derocha says. The same goes for fiber, she adds. Prioritizing these nutrients may help guide you to your goals.

Do a quick survey of what’s in your pantry, refrigerator and freezer. Stock your home with healthy choices, keeping in mind that you don’t have to give up your favorites — perhaps just have them less often, says Alice H. Lichtenstein, a professor of nutrition science and policy at the Friedman School at Tufts University. “Once changes in the buying patterns are established, it will become second nature,” she says.

2. You’re stuck in a restriction mindset.

While it’s OK to remove less-healthy options from your diet, “finding healthier options for swapping rather than trying to eliminate something is the best approach,” Lichtenstein notes.

Focus on what you can have that nourishes you instead of what you can’t have, Derocha says.

3. You’re in makeover mode.

“Don’t overhaul everything at once,” Derocha recommends. “Big, restrictive changes rarely last and feel too extreme.”

Jeanette Andrade, a registered dietitian nutritionist and associate professor of food science and human nutrition at the University of Florida, says many people try to tackle all of their health goals at once.

Instead of saying to yourself, “I’m going to eat healthier,” break it down into specifics, Derocha suggests. For example, say, “I’ll add a serving of fruit to breakfast every morning.”

Think in terms of gradual changes, too, Andrade adds. For instance, if one goal is to cut soda out of your diet, focus on that goal for now and start by reducing the amount you drink instead of going cold turkey, she advises. According to the survey results, 66 percent of respondents thought that gradual changes could improve health in the long term.

4. You’re not thinking long-term.

When you try a lifestyle strategy and keep it up, it can become a habit, says Sharon Palmer, a California-based registered dietitian nutritionist. If you put fruit on your cereal or yogurt, for example, it can quickly become a habit. “You miss it when it’s not there,” Palmer notes.

Research shows that teaching people how to form habits can help them attain their health goals. It took people 106 to 154 days on average — that’s three to five months —to form habits like regularly drinking water and flossing, according to a 2024 report of 20 existing studies.

Small steps that build up to attaining a goal can make positive health impacts, Palmer explains. Reducing a modest amount of weight can lower blood lipid and glucose levels, Palmer adds.

One healthy habit to try: Include a vegetable at lunch each day, as many people do not eat a single serving of veggies before dinner, Palmer says.

“Then when you’ve got that mastered, you may want to add eating another veggie at your afternoon snack time, such as having hummus with carrot sticks, or a veggie smoothie,” she adds.

5. You don’t have a game plan.

Andrade explains that in addition to small steps, you should have a game plan for how you’ll make that small change.

She says to anticipate how making the small change will impact your life and have a plan if you miss the mark at times, so you can get back on the wagon.

6. You’re adopting all-or-nothing thinking.

Labeling foods as good or bad can lead to extreme thoughts, not to mention guilt, Derocha says. Take small steps and go easy on yourself as you make small changes. “Progress over perfection,” Derocha explains. “Even a 10 percent shift toward healthier foods has benefits.” It’s never too late to reap the benefits of better nutrition, she adds. The survey results showed that 75 percent of respondents believed that healthy eating habits could significantly improve health.

7. You’re hiding your healthy foods.

Don’t let your good-for-you foods lurk in a pantry. Keep a bowl of fruit on your counter and put cut-up veggies on the middle shelf so they’re front-and-center in the fridge when you open it.

8. You’re meal-planning over the top.

Prepping meals ahead of time is helpful, but you don’t have to spend half a day doing it. Meal prep in micro-steps, Derocha says. “You don’t need to prep full meals. Even washing and chopping vegetables ahead of time makes you more likely to use them,” she adds.

9. You’re over-shopping.

Nabbing a broad range of items at the grocery store can give you too many options. Go with a short list of staples like Greek yogurt, frozen vegetables, canned beans or whole-grain bread to make healthy eating “more automatic,” Derocha says.

10. You’re not using visuals.

Derocha likes using an app or smartphone alerts to reinforce healthy habits, but a sticky note on the fridge or tracking meals in a notebook may also help, depending on what works for you. If your goal is to hydrate more, keep a full water bottle on your desk so you see it, Andrade adds. In the survey, 40 percent agreed that they needed hints to help them eat healthy, including 21 percent who strongly agreed.

11. You’re missing frozen veggies in your freezer.

The thought of freshly steamed vegetables may seem more appetizing, but frozen options are just as nutritious and quick to heat up. Having an extra bag or two on hand is a good way to add veggies to a meal without needing to hit the store, Derocha says. They work especially well in casseroles, slow cooker dishes and stir-fry meals.

12. You’re focused on healthy eating for a younger you.

Nutritional priorities change as you age, so what worked 10 years ago may not serve you well now. Make sure to prioritize protein, fiber, calcium, vitamin D, omega-3 fatty acids and hydration, Derocha says. (If you’re not sure what you should be noshing on, a session or two with a nutritionist can help.)

13. You’re one-offing healthy practices.

A useful way to make habits stick is to pair them with something you already do. For instance, drink a glass of water when you brush your teeth, Derocha suggests.

14. You’re spilling the beans.

While social support from a trusted friend can support positive changes, telling others about your goals may leave you with unsolicited advice or recommendations that aren’t ideal for your health. Be selective about who you choose to tell, so you have the support you need to move forward in a way that’s best for you.

15. You’re only focused on eating.

Healthy eating is your goal, but other lifestyle habits can reinforce it. Regular physical activity like walking outside, as well as sufficient sleep can help you stay motivated to eat well, says Amy Anderson, a registered dietitian and nutritional epidemiologist in Maryland.

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Kristen Fischer is a contributing writer at AARP based at the Jersey Shore. She has also written for Health, WebMD, and McKnights and is the author of Zoo Zen: A Yoga Story for Kids.