These 29 nutrition tips can help improve the health of anyone.

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Our goal is to help you discover reliable products for your wellbeing. A healthy diet is essential for good health and growth. The World Health Organization (WHO) supports this by stating that sound nutrition is linked to better health, reduced disease risk, and a longer lifespan.
Given the overwhelming amount of nutrition information available, it can be challenging to sift through it all, especially when sources have varying opinions.
For this reason, we present evidence-based nutrition advice to aid in living a healthier life.
By adhering to these recommendations, individuals can make informed decisions about their diet and improve their overall health.

1. Include protein with every meal

Balancing blood sugar is crucial and can be achieved by including protein in every meal. Research suggests that type 2 diabetes can benefit from higher protein diets. Additionally, studies indicate that regulating blood sugar levels can aid in maintaining a healthy weight and promoting cardiovascular health.

2. Eat oily fish

Research has shown that oily fish contains omega-3 fatty acids which play a crucial role in cell signaling, gene expression, and the development of the brain and eyes. Studies have also suggested that omega-3 can decrease the likelihood of cardiovascular disease. Furthermore, other research has indicated that the anti-inflammatory characteristics of omega-3 may be useful in treating the initial stages of degenerative diseases like Alzheimer’s and Parkinson’s.

3. Eat whole grains

The AHA suggests that individuals choose whole grains over refined grains. Whole grains contain important nutrients like fiber, iron, and B vitamins which play a crucial role in several bodily functions. They help with the transportation of oxygen in the blood, stabilizing blood sugar, and regulating the immune system.

4. Eat a rainbow

The phrase ‘eat a rainbow’ is a helpful reminder to consume fruits and vegetables of various colors. By doing so, individuals can obtain a diverse range of health-boosting antioxidants such as carotenoids and anthocyanins.

5. Eat your greens

According to the USDA, leafy greens are a fantastic nutritional source due to their abundance of vitamins, minerals, and antioxidants. The folate found in these greens may aid in cancer prevention, while vitamin K can help ward off osteoporosis.

6. Include healthful fats

The USDA advises individuals to restrict their consumption of saturated fats and steer clear of trans fats. Instead, one can opt for unsaturated fats that can be sourced from various foods, including avocado, oily fish, and vegetable oils.

7. Use extra virgin olive oil

According to a health report from 2018, incorporating extra virgin olive oil into one's diet as part of the Mediterranean diet can provide advantages to the heart, blood pressure, and weight. A viable way to include this oil in one's diet is by adding it to salads, vegetables, or cooking at low temperatures.

8. Eat nuts

As per the AHA, replacing red or processed meat, french fries, or dessert with a daily serving of nuts can be advantageous for health and aid in avoiding weight gain in the long run. The AHA recommends Brazil nuts, specifically, as they can provide a sense of fullness and stabilize blood sugar levels.

9. Get enough fiber

The AHA advises that consuming fiber may enhance blood cholesterol levels and diminish the likelihood of heart disease, obesity, and type 2 diabetes. A sufficient amount of fiber can be obtained through whole grains, vegetables, beans, and pulses in one's diet.

10. Increase plant foods

Studies have shown that incorporating plant-based foods into your diet can lower the likelihood of developing diseases like diabetes and cardiovascular disease, which are often linked to obesity. This is why doctors recommend plant-based diets as a preventative measure against these health issues.

11. Try beans and pulses

For those following a plant-based diet, beans and pulses provide a great source of protein. Even meat-eaters can incorporate them into their diet on days without meat. In addition to protein, these foods contain fiber, vitamins, and minerals that are highly beneficial. Recent studies suggest that pulses can even aid in weight loss by promoting feelings of fullness. Keeping hydrated by drinking healthy fluids offers a range of health benefits. Health professionals recommend the following tips

12. Drink water

The Centers for Disease Control and Prevention (CDC) advise that consuming sufficient water daily is beneficial for general wellbeing and maintaining a healthy weight. Additionally, drinking water can avert dehydration, which is especially hazardous for older individuals. If plain water isn't appealing, citrus slices and mint leaves can be added or herbal teas can be consumed.

13. Enjoy coffee

A 2017 study suggests that moderate coffee consumption of 3–5 cups a day can reduce the risk of:

• * type 2 diabetes
• * Alzheimer’s disease
• * Parkinson’s disease
• * cardiovascular diseases

The suggested intake for expectant and breastfeeding individuals is 2 cups daily, as stated in the aforementioned evaluation.

14. Drink herbal teas

Studies show that catechins found in various teas, including green and black tea, have the potential to combat microbes. If you're looking for a caffeine-free way to stay hydrated, consider enjoying herbal teas like chamomile, mint, or rooibos. Reducing the intake of foods and beverages that pose health risks is crucial.

15. Reduce sugar

Research shows that consuming dietary sugar, dextrose, and high fructose corn syrup may raise the chances of developing cardiovascular disease and metabolic syndrome. To avoid hidden sugars, individuals must remain vigilant of food labels that contain words ending in “-ose,” such as glucose, fructose, or sucrose. Moreover, even natural sweeteners, such as honey and maple syrup, can lead to weight gain if consumed excessively.

16. Drink alcohol in moderation

If you choose to drink alcohol, the Dietary Guidelines For Americans suggest doing so in moderation. Females can have up to one drink per day while males can have up to two drinks per day. Drinking excessively can lead to chronic illnesses, violence, and cognitive function impairment in the short and long term.

17. Avoid sugary drinks

The CDC associate frequently drinking sugary drinks with:

• * weight gain and obesity
• * type 2 diabetes
• * heart disease
• * kidney disease
• * non-alcoholic liver disease
• * tooth decay and cavities
• * gout, a type of arthritis

People should limit their consumption of sugary drinks and preferably drink water instead.

18. Eat less red and processed meat

According to a recent study published in the British Medical Journal, individuals who consumed higher amounts of red and processed meat had elevated mortality rates. However, the study found that participants who substituted meat with alternative protein sources, such as fish, nuts, and eggs, had a decreased risk of death over the course of eight years.

19. Avoid processed foods

A Nutrients study revealed that consuming ultra-processed foods heightens the chances of developing various illnesses, such as cancer, irritable bowel syndrome, and depression. Choosing whole foods and steering clear of processed items with lengthy ingredient lists is a healthier option. Besides making better dietary choices, there are additional measures that individuals can take to enhance their well-being.

20. Support your microbiome

According to a Nutrients review from 2019, maintaining a well-rounded and nutritious diet can enhance microbial diversity and potentially lower the likelihood of chronic illnesses. The article emphasizes the importance of incorporating vegetables and fiber into one's diet to positively impact the microbiome, while cautioning against consuming excessive amounts of refined carbohydrates and sugars, as they can have negative effects.

21. Consider a vitamin D supplement

The daily advised amount of vitamin D for adults is 15 micrograms or 600 international units. Vitamin D can be obtained from sunlight or certain foods. However, individuals with darker skin, older adults, and those who have limited sun exposure, particularly during winter or in less sunny environments, may require vitamin D supplements.

22. Be aware of portion size

Knowing how much to eat can make it easier to control both weight and nutrition. The USDA offers valuable insights on serving size, tailored to different dietary needs. These recommendations can be customized to accommodate one's cultural or individual tastes.

23. Use herbs and spices

Incorporating herbs and spices into your cooking can enhance the flavor of your food while also providing added health advantages. Recent analysis from 2019 indicates that ginger contains active ingredients that can aid in preventing oxidative stress and inflammation which are common signs of aging. Studies have shown that turmeric's curcumin has anti-inflammatory properties and could potentially safeguard one's overall health. Additionally, garlic offers numerous benefits such as anti-inflammatory, antimicrobial, and antioxidant properties.

24. Give your body a rest by fasting

Abstaining from food for certain periods, such as overnight or specific days, is what intermittent fasting entails. This can result in decreased energy consumption and bring about positive health effects. A recent study from 2020 concluded that intermittent fasting can potentially enhance heart health, cholesterol levels, and blood pressure.

25. Keep a food journal

According to the American Society for Nutrition, jotting down what you eat in a food diary has benefits. It allows you to monitor calorie intake, gauge portion sizes, and identify eating patterns. This method is particularly helpful for those aiming to maintain a healthy weight or follow a nutritious diet. Alternatively, technology can also aid in reaching health goals, as apps like MyFitnessPal can assist in tracking progress.

26. Wash fruits and vegetables

The CDC warns that uncooked fruits and veggies may harbor hazardous bacteria that can lead to illness. They report that Salmonella, E.coli, and listeria contribute significantly to American cases of food poisoning. To stay safe, it's recommended that you always rinse fresh produce before consuming it raw.

27. Do not microwave in plastic containers

According to studies, phthalates, which can interfere with hormones, can be released when microwaving food in plastic containers. To avoid this, specialists suggest using microwave-safe glass or ceramic containers to heat up your meals.

28. Eat varied meals

Eating the same meals repeatedly is a common habit among many individuals. However, diversifying one's diet and experimenting with new cuisines can be advantageous for fulfilling nutritional needs. This is especially beneficial for those seeking to incorporate a wider assortment of vegetables or protein into their meals.

29. Eat mindfully

A 2017 investigation discovered that adults dealing with obesity benefited from mindful eating as it helped them consume fewer sweets and regulate their blood glucose. Additionally, another study proposes that practicing mindfulness can increase awareness of food habits and triggers in individuals with diabetes. Nourishment plays a vital role in maintaining good health, and individuals can initiate a healthy lifestyle by making minor adjustments to their diet. It is equally important to consider other fundamental factors of well-being, including physical activity, stress management, and sufficient sleep.