We choose products that we believe will be helpful for our readers. If you make a purchase through links on this page, we may earn a small commission. You can learn more about our process here. At Medical News Today, we only present brands and products that we endorse. Proper nutrition plays a pivotal role in health and development. The World Health Organization (WHO) states that good nutrition is associated with improved health at all ages, decreased risk of diseases, and longer life spans. However, the vast array of nutrition information available can present a challenge for many, as various sources contain conflicting views. This article provides nutrition advice based on scientific research to assist one in leading a healthier lifestyle. Following this nutrition guide can help an individual make healthier food choices.
Including protein in every meal can help maintain balanced blood sugar levels. Some research suggests that high-protein diets can be beneficial for managing type 2 diabetes. Other studies highlight the benefit of balanced blood sugar levels in managing weight and promoting cardiovascular health. Important sources of omega-3 fatty acids include oily fish, which is essential for cell signaling, gene expression, and brain and eye development, according to research. Some studies report that omega-3 fatty acids can reduce the risk of heart disease and also have anti-inflammatory properties which might help manage the early stages of degenerative diseases like Alzheimer’s and Parkinson’s diseases.
The American Heart Association (AHA) advises feeding on whole grains rather than refined ones due to their nutrient-rich composition, which includes B vitamins, iron, and fiber. These nutrients are necessary for a variety of body functions like blood oxygen transport, immune system regulation, and blood sugar balance. A colorful diet of fruits and vegetables is beneficial for a healthy intake of various antioxidants such as carotenoids and anthocyanins. Dark green leafy vegetables provide substantial nutritional benefits according to the Department of Agriculture (USDA). Leafy greens are vitamin, mineral, and antioxidant-rich. The USDA also suggest that folate found in these leafy greens may protect against cancer, while vitamin K aids in preventing osteoporosis.
The USDA advises limiting saturated fats and avoiding trans fats. One can substitute these fats with healthier unsaturated fats found in foods like avocado, oily fish, and plant-based oils. As part of a Mediterranean diet, extra virgin olive oil has been found to be beneficial for heart health, blood pressure, and weight management according to a 2018 health report. One can incorporate it into their diet by adding it to salads, vegetables, or cooking food at low heat.
The AHA suggests replacing one serving of red or processed meat, dessert or French fries with a serving of nuts daily may improve health and prevent long-term weight gain. Brazil nuts, specifically, may assist in stabilizing blood sugar and increasing satiety. The AHA also advises that fiber can enhance blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes. Fiber can be consumed through whole grains, vegetables, beans, and pulses.
Research indicates that following a plant-based diet may help prevent overweight and obesity, which are associated with many health issues. Some studies show that a high intake of plant foods can reduce the risk of diseases such as diabetes and heart disease.
Beans and pulses, a common source of protein for those following a plant-based diet, can be included in the diets of meat-eaters on certain meat-free days of the week. They are also beneficial sources of fiber, vitamins, and minerals. Some research has suggested that pulses can help increase feelings of fullness and aid in weight loss.
Consuming plenty of healthy fluids can provide several health benefits. According to the Centers for Disease Control and Prevention (CDC), drinking plenty of water each day aids in overall health and weight management. Water can prevent dehydration, which poses a particular risk for the elderly. For those seeking variety, citrus slices and mint leaves can be added to water or one can choose to drink herbal teas.
A 2017 study found that moderate coffee consumption, about 3-5 cups per day, can reduce the risk of stroke, Parkinson’s disease, Alzheimer’s disease, type 2 diabetes, and certain types of cancer. However, for pregnant and breastfeeding individuals, the recommended consumption is reduced to 2 cups per day.
Green, black, and other herbal teas contain catechins that could have antimicrobial properties. Caffeine-free herbal teas like mint, chamomile, and rooibos can also aid in hydration throughout the day.
Some food and drink items should be limited due to their potential negative health effects. For example, studies have revealed that dietary sugars, dextrose, and high fructose corn syrup may enhance the risk of heart disease and metabolic syndrome. Avoid hidden sugars in food products, often listed with names ending in “-ose”, such as fructose, sucrose, and glucose. Natural sugars, like honey and maple syrup, can also lead to weight gain if consumed excessively.
The Dietary Guidelines for Americans recommend moderate alcohol consumption, advising up to one drink per day for women and up to two drinks daily for men. High levels of alcohol consumption can increase the risk of chronic diseases and violence, and, over an extended period, can impair cognitive function. The CDC associates frequent sugary drink consumption with heart disease, type 2 diabetes, and obesity. Reducing sugary drink consumption and prioritizing water instead is suggested.
A comprehensive study in the British Medical Journal suggested that U.S. adults eating more red and processed meat had higher mortality rates. Those who replaced meat with other sources of protein like fish, nuts, and eggs experienced a decreased risk of death over the eight-year research period. A review in Nutrients revealed that consumption of ultra-processed foods can increase the risk of many conditions, including cancer, irritable bowel syndrome, and depression. Whole foods should be preferred over foods with lengthy lists of processed ingredients.
To augment their health improvement efforts, people can take additional steps beyond merely consuming healthy foods and drinks.
A 2019 review in Nutrients suggested that a balanced, high-quality diet supports microbial diversity and may influence the risk of chronic diseases. Including vegetables and dietary fiber is beneficial for the microbiome, while excessive consumption of refined carbohydrates and sugars can have negative effects.
Adults are recommended to consume 15 micrograms or 600 international units of vitamin D each day. Vitamin D is partially obtained from sunlight exposure and is present in some foods. Certain individuals, like those with darker skin, the elderly, and those with lesser sunlight exposure, could benefit from vitamin D supplements.
Being aware of and managing portion sizes can assist people in controlling their weight and diet. The USDA provides useful information on portion sizes for different food patterns. Guidelines can be altered to accommodate cultural or personal preferences.
Using herbs and spices when cooking can enhance meal flavor and offer health benefits. A 2019 review found that active compounds in ginger can prevent oxidative stress and inflammation associated with aging. Turmeric contains anti-inflammatory curcumin, offering potential protective health effects. Garlic has numerous benefits, including anti-inflammatory, antimicrobial, and antioxidant properties.
Intermittent fasting, including overnight or certain days of the week, can lower calorie intake and offer health benefits. According to a 2020 review, intermittent fasting may improve blood pressure, cholesterol levels, and heart health.
The American Society for Nutrition suggests that keeping a food diary can aid in tracking calorie intake, understanding eating habits, and recognizing how much one is eating. This could help people to maintain a moderate weight or follow a healthier diet. Apps like MyFitnessPal can assist in achieving these goals.
Raw fruits and vegetables may harbor harmful germs that could cause sickness, according to the CDC. They attribute a significant portion of U.S. foodborne illnesses to Salmonella, E.coli, and Listeria. Fresh produce should always be washed before eating.
Research shows that microwaving food in plastic containers can release phthalates, which can disrupt hormones. Food should ideally be heated in glass or ceramic containers that are safe for microwaving.
Diversifying and trying different cuisines can provide a wider range of nutrients. This approach can be particularly useful in incorporating a greater variety of vegetables and protein sources into one’s diet.
A 2017 study found that mindful eating led to decreased consumption of sweets and improved blood glucose levels in adults with obesity. Another study indicated that mindfulness can improve awareness of food triggers and habits in people with diabetes.
Nutrition is an integral part of health, and people can initiate a healthy lifestyle by making minor changes to their diet. Besides diet, exercise and physical activity, stress management, and adequate sleep are also critical for good health.
Among the new research, a diet rich in legumes and whole grains could add up to 10 years to someone’s life if they start eating heathily early. Adopting a no-sugar diet can benefit many aspects of a person’s health; however, it is recommended to be a gradual process. To learn more about no-sugar diets… Here are your top stories of the day.