There is a lot of confusion when it comes to health and nutrition. People, even qualified experts, often seem to have the exact opposite opinions.
Good nutrition doesn’t come with a pill. Try eating a variety of foods instead. Your body benefits most from healthy foods. Only take vitamins that your doctor prescribes.
However, despite all the disagreements, there are a few things that are well supported by research.
10 Evidence-Based Health and Nutrition Tips
Here are 10 health and nutrition tips that are actually based on good science.
1 Avoid Processed Junk Food
US National Library of Medicine says, All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.
These foods have been engineered to be “hyper-rewarding,” So they trick our brains into eating more than we need, even leading to addiction in some people SOURCE.
2 Don’t Drink Sugar Calories
This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods.
3 Eat Nuts and Almonds
Despite being high in fat, nuts are incredibly nutritious and healthy.
Nutritional target map for nuts, almonds are 2.0 & 3.3 and Caloric ratio for nuts, almonds are 15% Carbs, 72% Fats & 13% Protein SOURCE. This food is very low in Cholesterol and Sodium.
It is also a good source of Riboflavin, Magnesium and Manganese, and a very good source of Vitamin E (Alpha Tocopherol).
4 Don’t Fear Coffee, it’s actually very healthy
Coffee has been unfairly demonized. The truth is that it’s actually very healthy.
Coffee is a major source of Antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.
5 Eat Fatty Fish as much as possible
Everyone agrees that fish is healthy. This is particularly true of fatty fish, which is loaded with omega-3 fatty acids and various other nutrients.
This food is low in Sodium. It is also a good source of Thiamine, Niacin, Vitamin B6 and Phosphorus, and a very good source of Protein, Vitamin B12 and Selenium.
6 Drink Some Water, Especially Before Meals
Drinking enough water can have numerous benefits. One important factor, is that it can help boost the amount of calories you burn.
Drinking lots of water is commonly espoused in weight loss regimens and is regarded as healthy.
According to 2 studies, it can boost metabolism by 24-30% over a period of 1-1.5 hours. This can amount to 96 additional calories burned if you drink 2 liters (67 oz) of water per day.
7 Eat Vegetables and Fruits regularly
Vegetables and fruits are the “default” health foods, and for good reason. Fruits and vegetables are nutritious in every form.
They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.
8 Crowd Out Bad Habits
Those rock hard abs won’t be built in a day—they’ll be built in staggered days. Julie Odato, certified personal trainer and Program Director at Jump Start Retreats in the Catskills, says staying on the diet is the hardest part, and has a trick for sticking to the program: “Alternate days of your new diet plan with your normal eating habits,” she advises.
“For example, do the new plan Monday, Wednesday, Friday and Sunday, and observe your regular habits Tuesday, Thursday and Saturday.” You can also apply the same principle when it comes to adopting a healthier exercise routine.
9 Always Mix up your Greens
If you prefer heartier greens or like to go with seasonal options throughout the colder winter months, look for toothsome leafy vegetables like kale, chard, cabbage or Chinese cabbage, beet greens, or even collards.
Tougher greens can be lightly blanched in boiling water to give them a more pleasing texture—and will warm you up on especially frigid days. Read here for the 10 Super-foods Healthier Than Kale!
10 Be Practical not Perfect
So what exactly, you ask, should you eat? “Improving your eating habits is a process of being practical, not perfect,” says Julie Odato, certified personal trainer and Program Director at Jump Start Retreats in the Catskills.
“There are some specific foods that, realistically you know you will not live without. So, work with that. Keep that food to once a week or once a month instead of failing at never [eating it].”
- The addiction potential of hyperpalatable foods | National Center for Biotechnology Information, U.S. National Library of Medicine
- Liquid versus solid carbohydrate: effects on food intake and body weight | National Center for Biotechnology Information, U.S. National Library of Medicine
- The 25 Best-Ever Nutrition Tips | Eat This, Not That!
- The Healthiest Types of Lettuce and Leafy Greens — Ranked by Nutrition | Eat This, Not That!
- Water-induced thermogenesis | National Center for Biotechnology Information, U.S. National Library of Medicine
- Nutrition facts label for Fish, salmon, Atlantic, farmed, cooked, dry heat | The Self NutritionData
- Nutrition facts label for Nuts, almonds [Includes USDA commodity food A256, A264] | The Self NutritionData
- Coffee and Longevity: Do Coffee Drinkers Live Longer? | Healthline