When it comes to nutrition advice, it can sometimes feel like everyone has a different opinion and that includes health experts. This can make it tough to figure out exactly what steps you need to take to get your health on track.
Even with all these diverse views, there are still some health tips that a lot of the research agrees on. These top 10 tips can give you a solid starting point for improving your well-being.
1. Eat Plenty of Vegetables
Vegetables are nutrient-dense and low in calories. They are packed with vitamins, minerals, antioxidants, and fiber. Focus on getting a variety of vegetables in your diet to get the most benefits. Eat different colors - green, red, orange, purple. Each color provides different nutrients.
Aim for at least 2-3 servings per day. Roast veggies, add them to salads and soups, blend into smoothies. Find ways to include more veggies in your meals and snacks.
2. Choose Whole Grains
Whole grains like oats, brown rice, and quinoa are highly nutritious options compared to refined grains. They provide more fiber, vitamins, and minerals than refined grains that have had the bran and germ removed during processing.
Fiber is important for gut health and digestion. Whole grains help slow the absorption of sugar into the bloodstream, keeping blood sugar and insulin from spiking too high after a meal.
3. Eat Healthy Protein
Protein is an essential part of a balanced diet. Protein provides amino acids that help build and maintain muscle mass, which is important for supporting metabolism and a healthy body weight.
Unlike some animal proteins, plant-based proteins are typically lower in saturated fat and calories and are free of cholesterol. They are also rich in fiber, vitamins, and minerals, promoting smoother digestion and a feeling of fullness for longer periods, which can aid in weight management.
4. Drink Water
Staying hydrated is crucial for overall health. Water makes up about 60% of our body weight, and every system in our body needs it to function properly. Drinking adequate water can benefit digestion, circulation, transportation of nutrients, body temperature regulation and more. Drinking water instead of sugary beverages like soda, juices and sweetened coffee/tea can make a big impact on reducing excess sugar and calories. Studies show that people who drink sugary drinks regularly have a higher risk of obesity, heart disease, type 2 diabetes and other chronic conditions.
5. Limit Sugar
Added sugars like table sugar, high-fructose corn syrup, honey, and maple syrup should be limited in a healthy diet. Foods and drinks high in added sugars provide calories but lack nutrients that are vital for good health. The main sources of added sugars are sugar-sweetened beverages like soda, fruit punch, and energy drinks as well as snacks like cookies, cakes, candy, and ice cream. But added sugars can also hide in many unsuspected foods like bread, pasta sauce, ketchup, salad dressing, and breakfast cereal.
6. Eat Healthy Fats
Focusing on healthy unsaturated fats can provide great health benefits. Foods like olive oil, avocados, nuts, and seeds contain unsaturated fats linked to reduced inflammation and lower risk of chronic diseases like heart disease and type 2 diabetes.
When cooking, replace butter with olive oil or avocado oil. Snack on a handful of unsalted nuts or seeds instead of chips or cookies. Add avocado slices to sandwiches and salads or mash it up for avocado toast.
7. Eat Mindfully
Mindful eating can help you tune into your body's natural signals and prevent overeating. It allows you to be more conscious of your food choices and may lead to increased enjoyment of your meals. When eating mindfully, focus your full attention on the food in front of you. Savor each bite and notice flavors and textures. Chew slowly and thoroughly. Pause between bites and put down your utensils periodically. This can help prevent mindless overeating.
8. Control Portions
Eating reasonable portion sizes is critical for maintaining a healthy weight. Many people simply eat too much without realizing it. Here are some tips for controlling portions:
A simple tip is to use smaller plates. Studies show that people serve themselves more food if given larger plates. Use a 9-10 inch plate instead of the standard 12 inch plate.
Controlling portions takes mindfulness, but is one of the most effective ways to maintain a healthy weight long-term. Focus on eating until you are no longer hungry, not until you are overly full.
9. Don't Skip Breakfast
Eating breakfast jumpstarts your metabolism after an overnight fast. It helps replenish your glycogen stores to give you energy for the day ahead.
Eating breakfast may also help prevent overeating later in the day. Studies show people who eat breakfast feel less hungry and consume fewer calories at subsequent meals compared to breakfast skippers.
10. Supplement Wisely
Many people take dietary supplements hoping to improve their health or prevent chronic disease. However, research shows that not all supplements provide benefits. While some supplements can be helpful in certain situations, they should not be used as a replacement for eating a nutritious diet.
Vitamin D is one supplement that may provide benefits. Older adults, people with dark skin, and those who get inadequate sun exposure may require vitamin D supplements to reach optimal levels. However, vitamin D testing is recommended before routine supplementation.
Probiotic supplements containing healthy gut bacteria may help improve digestive health and immunity. Certain strains have been shown to treat diarrhea, irritable bowel syndrome, and other gut conditions. Probiotics may also benefit heart health, weight loss, and neurological disorders.
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Read this article: 10 Health Boosting Spices You Need in Your Kitchen
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Morning Mistakes: 11 Breakfast Foods to Avoid
If you feel hungry shortly after eating breakfast, you may not be making the best choices when it comes to the first meal of the day. Tired, moody, dizzy, or hungry are some symptoms of a poor-quality breakfast. What can seem like a good meal can lead to a bad start to your day, followed by making poor choices for the rest of your meals.
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