A healthy diet is essential to development and health. According to the World Health Organization, better Nutrition can lead to improved health in all age groups, lower disease risk, and longer life.
Many sources of nutrition information have different views, making it confusing for people to understand.
This article provides science-based nutritional tips that can help you live a healthier lifestyle.
These nutrition tips can help you make healthier food choices.
1. Every meal should include protein
A little protein at every meal helps to balance blood sugar.
According to some studies, a higher protein diet can help type 2 diabetes.
According to other research, Trusted Source, balancing blood glucose can help with weight loss and cardiovascular health.
2. Oily fish is good for you
According to researchTrustedSource, Omega-3 fatty acids in oily fish are essential for cell communication, gene expression, and brain and eye growth.
According to some studies, omega-3 fatty acids can help reduce the risk of cardiovascular disease.
Other research suggests that the anti-inflammatory properties of omega-3 could be used to manage early degenerative diseases like Alzheimer’s and Parkinson’s.
3. Whole grains are best.
The American Heart Association’s Trusted Source recommends that people consume whole grains instead of refined grains.
Whole grains are rich in nutrients like iron, B vitamins and fibre. These nutrients are vital for the body’s functions, including carrying oxygen through the bloodstream, regulating immunity, and balancing blood sugar.
4. Eat a Rainbow
Eat a rainbow is a great way to remind people to eat fruits and vegetables of different colours.
By varying the colour of plants, you can get a variety of antioxidants that are beneficial to your health.
5. Eat your greens
According to the Department of Agriculture, dark green leafy veggies are an excellent source of nutrients.
Leafy greens contain vitamins, minerals and antioxidants.
According to the USDA, folate found in leafy greens can help prevent cancer. Vitamin K also helps prevent osteoporosis.
6. Include healthful fats
According to the USDA, people should avoid trans fats and limit their saturated fat intake.
Unsaturated fats can be found in avocados, oily fish and vegetable oils.
7. Extra virgin olive oil
According to a 2018 report by Trusted Source, extra virgin olive oil is beneficial for the heart, blood pressure, and weight.
You can add extra virgin olive oils to your diet by adding them to salads, vegetables or food cooked at low temperatures.
8. Eat nuts
According to AHATrustedSource, eating a serving of nuts every day instead of red meat, processed meats, French fries, or desserts may be beneficial for your health and prevent weight gain.
Brazilian nuts, in particular, may help stabilize blood sugar and make you feel fuller.
9. You can never have enough fibre
AHATrustedSource states that fibre can improve blood cholesterol and reduce the risk of heart disease and obesity.
Eat whole grains, vegetables and legumes to get enough fibre.
10. Plant foods to increase your intake
ResearchTrusted Source says that plant-based foods may help prevent obesity. Doctors link obesity to many diseases.
Several studies have shown that including more plant-based foods in your diet can reduce the risk of diseases like diabetes and heart disease.
11. Try beans and pulses
For those who follow a plant-based lifestyle, beans and pulses can be a great source of protein. But those who consume meat can still eat them if they have a few meatless days per week.
Beans and pulses contain fibre, vitamins and minerals.
Pulses may even help you lose weight, according to some research.
Drinking healthy fluids can have many health benefits. Health experts recommend these tips:
12. Drink water
According to the Centers for Disease Control and Prevention (CDC), drinking enough water each day can improve overall health and help with weight management.
Water can help prevent dehydration. This can be a risk to older adults.
You can also add mint and citrus slices to plain water if you don’t like it.
13. Enjoy coffee
A study from 2017 suggests that moderate consumption of coffee (3-5 cups per day) can reduce:
- Type 2 diabetes
- Alzheimer’s disease
- Parkinson’s disease
- Cardiovascular diseases
According to the review, pregnant women and nursing mothers should consume only 2 cups of tea per day.
14. Drink herbal tea
According to research by Trusted Source, catechins found in herbal, green, black and other teas have antimicrobial qualities.
Herbal teas such as mint, chamomile and rooibos are caffeine-free, and they help to keep you hydrated all day.
Reduce the amount of food and drinks that can have negative health effects. A person might want to, for example:
15. Reduce sugar
According to research trusted Sources, dietary sugars, dextrose, and high fructose corn syrup can increase the risk for cardiovascular disease and metabolic syndrome.
Look out for sugars hidden in foods whose names end in “-ose”, such as fructose and sucrose.
Honey and maple syrup are natural sugars that can contribute to weight gain when consumed too frequently.
16. Moderation is the key to drinking alcohol
Dietary Guidelines for AmericansTrusted Source recommends that alcohol should only be consumed in moderation.
Women are advised to drink up to one glass of alcohol per day, and men up to two glasses per day.
Drinking excessively increases the risk of chronic diseases and violence and can affect short- and long-term cognition.
17. Avoid sugary drinks
The CDCTrusted Source has linked sugary drinks and:
- Weight gain and obesity
- Type 2 diabetes
- Heart disease
- Kidney disease
- Non-alcoholic liver disease
- Cavities and tooth decay
- Gout is a form of arthritis
Sugary drinks should be limited, and water should be preferred.
18. Reduce your consumption of red and processed meat
The British Medical Journal, a trusted source, published a large prospective study that found Americans who ate more red meat and processed meat had higher mortality rates.
The study found that participants who substituted meat with other sources of protein, such as nuts, fish and eggs, experienced a reduced risk of mortality over the eight years.
19. Avoid processed foods
A review published in Nutrition found that eating foods with high levels of processing can increase your risk for many diseases. These include cancer, depression, irritable intestinal syndrome and cancer.
Avoid foods that have a long list of ingredients and consume only whole foods instead.
In addition to eating and drinking healthy foods, there are other steps that a person can take to improve their overall health.
20. Support your microbiome
According to a review published in NutrientsTrustedSource, a balanced, high-quality diet can support microbial diversity and reduce the risk of chronic diseases.
According to the authors, fibre and vegetables are good for your microbiome. Eating too much refined sugar and carbohydrates is also detrimental.
