Good nutrition is an important part of health and development. According to the World Health Organization (WHO), better nutrition is associated with better health, reduced risk of illness, and longevity at all ages.
It can be difficult or confusing for people to navigate the amount of nutritional information currently available, and many sources have different opinions.
This article provides science-based nutrition tips to help someone lead a healthier lifestyle.
Nutrition Tips for Diet
1. Include protein with every meal
Including a small amount of protein in each meal can help balance blood sugar levels. Some studies suggest that a high-protein diet may be beneficial for type 2 diabetes.
Other studies have shown that glycemic balance helps with weight management and cardiovascular health.
2. Eat oily fish
According to ResearchTrusted Source, oily fish omega 3 fatty acids are essential for cell signaling, gene expression, and brain and eye development. Some studies suggest that omega-3 fatty acids may reduce the risk of cardiovascular disease.
The anti-inflammatory properties of omega 3 can effectively control the early stages of degenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
3. Eat whole grains
Reliable sources of the American Heart Association (AHA) recommend consuming whole grains rather than refined grains.
Whole grains contain nutrients such as B vitamins, iron, and fiber. These nutrients are essential for physical functions such as transporting oxygen in the blood, regulating the immune system, and balancing blood sugar levels.
4. Eat a rainbow
The word “eat the rainbow” helps remind people to eat fruits and vegetables of different colors.
Changing the color of vegetable foods means giving someone a variety of health-promoting antioxidants, such as carotenoids and anthocyanins.
5. Eat your greens
According to the Department of Agriculture (USDA), dark green leafy vegetables are an excellent source of nutrition.
Green leafy vegetables are rich in vitamins, minerals, and antioxidants. The USDA suggests that folic acid in green leafy vegetables helps protect against cancer, while vitamin K helps prevent osteoporosis.
6. Include healthful fats
According to the USDA, people should limit their consumption of saturated fats and avoid trans fats. One can replace these fats with unsaturated fats. Unsaturated fats are found in foods such as avocado, oily fish, and vegetable oils.
7. Use extra virgin olive oil
As part of a Mediterranean diet, extra virgin olive oil has benefits for the heart, blood pressure, and weight, according to the 2018 Health Report. You can include extra virgin olive oil in your diet by adding extra virgin olive oil to salads and vegetables, or by cooking at low temperatures.
8. Eat nuts
Eating one serving of nuts daily instead of lean or processed meats, potato chips, and desserts can help you remain healthy, according to AHAT’s trusted sources.
AHA suggests that Brazil nuts in particular can help someone feel full and stabilize their blood sugar levels.
9. Get enough fiber
According to AHATrusted Source, fiber helps improve blood cholesterol levels and reduce the risk of heart disease, obesity, and type 2 diabetes. Eating whole grains, vegetables, and legumes will give you plenty of fiber.
10. Increase plant foods
According to some studies, high levels of plant foods in the diet can reduce the risk of developing diseases such as diabetes and cardiovascular disease.
11. Try beans and pulses
Legumes are excellent sources of protein for humans on a plant-based diet. However, carnivores can eat it several days a week without meat. Beans and legumes also contain beneficial fiber, vitamins, and minerals.
Nutritional tips on what to drink
Drinking plenty of healthy fluids has many health benefits. Health professionals recommend these tips:
12. Drink water
Drinking plenty of water daily is good for your overall health, according to reliable sources at the Centers for Disease Control and Prevention (CDC). Drinking water can prevent dehydration, but this can be a particular risk for older people.
If you don’t like plain water, you can add slices of citrus and mint leaves to make it more attractive, or you can drink herbal tea.
13. Enjoy coffee
A 2017 study showed that consuming 3-5 cups of coffee daily can reduce the risk of type 2 diabetes, Alzheimer’s disease, Parkinson’s disease, and cardiovascular disease.
According to the same review, the recommended amount for pregnant and lactating people has been reduced to 2 cups per day.
14. Drink herbal tea
Studies have shown that catechins in green tea, black tea, and other herbal teas may have antibacterial properties.
Herbal teas such as peppermint, chamomile, and rooibos are decaffeinated and help keep you hydrated all day long.