13 Evidence based health and nutrition tips

It’s easy to be perplexed when it comes to health and nutrition. Even trained professionals may have divergent views, making it challenging to figure out what you should be doing to improve your health. We’re frequently swamped with new eating trends or hyped-up ingredients.

Good nutrition is all about having a balanced diet, and it’s easier to do than you may think. Living a nutritious and healthy lifestyle can be easy and fun.

Sharing 13 evidence-based health and nutrition tips supported by science:

1. Eat plenty of fruits and vegetables.

Vegetables and fruits add essential vitamins, minerals, and fiber to your diet and can help you stay healthy and protect against chronic diseases like heart disease, diabetes, and cancer. Aim to eat at least 2 cups of fruit and 2-3 cups of vegetables every day. If you can, choose fresh or minimally processed options over canned or packaged foods. And don’t forget to eat the skins or peels when possible – they’re often where many of the nutrients are found.

2. Get enough protein.

Protein is an important nutrient for good health. It helps your body build and repair tissues, make enzymes and hormones, and provide structure to your cells. Most people need to eat about 0.8 grams of protein per day, or about 20-30 grams per day for athletes or people trying to build muscle. Good protein sources include meat, fish, poultry, eggs, dairy, legumes, and certain grains.

3. Limit refined carbs.

Foods like white bread, pasta, and pastries contain refined carbohydrates low in fiber and nutrients but high in calories. Daily consumption of such foods can lead to high blood sugar levels that promote hunger and cravings. Instead, focus on eating complex carbs like whole grains, fruits, and vegetables rich in fiber and nutrients but lower in calories.

5. Drink water instead of sugary drinks.

Sugary drinks like soda and juice are high in calories but low in nutrients. They can also lead to weight gain and other health problems like type 2 diabetes. Instead of sugary drinks, opt for water and add few drops of lime juice if you’re looking for something with flavor.

6. Avoid processed foods.

Processed foods are sources of high calories, salt, and sugar but are low in nutrients. Such foods often lead to weight gain and other health problems like type 2 diabetes and heart disease. Aim to eat mostly whole, unprocessed foods like fruits, vegetables, meat, fish, eggs, and nuts. If you eat processed foods, choose options made with whole ingredients and no added sugars or salts.

7. Limit alcohol intake.

Daily or excessive consumption of alcohol can lead to weight gain and other health problems like liver damage and cancer as alcohol is high in calories but low in nutrients. Moderation should be your mantra when it comes to alcohol consumption. For women, that means no more than 1 drink per day. For men, it means no more than 2 drinks per day.

9. Manage stress levels.

Prolonged stress negatively impacts your health. It can lead to weight gain, anxiety, and depression. To manage stress, aim to exercise for 30 minutes per day. You can also try yoga, meditation, or deep breathing exercises. If you’re feeling overwhelmed, talk to a friend or therapist for support.

10. Coffee works

Coffee is a beverage that has been linked with many health benefits. It contains antioxidants, which protect cells against free radicals and give your body strength to fight off disease; some studies have even found it helps you live longer! The most beneficial amount of coffee appears to be 3-4 cups per day for adults, but pregnant women should avoid consuming too much because there’s evidence caffeine causes low birth weight in babies. However, this doesn’t mean people who enjoy their morning cup shouldn’t indulge at all – make sure not to get hooked. Always remember: (Trusted Source, Trusted Source, Trusted Source, Trusted Source, Trusted Source).

11. Feed your gut bacteria

The gut microbiota are an integral part of our health. A disruption in this ecosystem has been linked to many chronic diseases, including obesity and digestive problems alike- with good news: there’s plenty you can do about it! The most important step for improving your own ‘gut’ (or microbe) health is eating probiotic foods such as yogurt or sauerkraut and taking supplements when indicated. (Trusted Source, Trusted Source, Trusted Source, Trusted Source).

12. Avoid restrictive diets

Dieting is often ineffective and leads to weight gain. This happens because overly restrictive diets lower your metabolic rate, making it more difficult for you to lose weight. At the same time, those who follow these types of plans also experience alterations in hunger hormones that cause strong cravings for high-calorie foods like fatty meats or sugar-sweetened drinks, as well as increased sizes when they indulge themselves after being on an eating plan this way too long! Instead, try adopting healthier life habits such as exercising regularly (even if only once per day) (Trusted Source, Trusted Source, Trusted Source).

13. Visit your doctor regularly.

Regular check-ups are important for maintaining good health. They can help catch health problems early when they’re more easily treatable. Most adults should visit their doctor for an annual physical exam. If you have a chronic health condition, you may need to visit more often. And don’t forget to get screenings for things like cholesterol, blood pressure, and cancer as recommended by your doctor.

Switching to the whole, nutritious foods — which are naturally more filling while containing fewer calories than processed foods will gradually lead to weight loss. (Trusted Source).

Following a nutritious diet doesn’t have to be complicated. By making a regime and following these simple tips, you can make sure you’re getting the nutrients your body needs to stay healthy and function properly.