Good nutrition is a critical part of health and development. According to the World Health Organization (WHO), better nutrition is related to improved health at all ages, a lower risk of diseases, and longevity.
People can find it difficult or confusing to navigate the amount of nutrition information now available, and many sources have differing views.
This article offers science-based nutrition tips to help someone lead a healthier lifestyle.
Following these nutrition tips will help a person make healthy food choices.
Including some protein with every meal can help balance blood sugar.
Some studies suggest higher protein diets can be beneficial for type 2 diabetes.
Other research indicates balancing blood sugar can support weight management and cardiovascular health.
According to research, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development.
Some studies indicate that omega-3 fatty acids can reduce the risk of cardiovascular disease.
Other research suggests the anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such as Alzheimers disease and Parkinsons disease.
The American Heart Association (AHA) recommend people eat whole grains rather than refined grains.
Whole grains contain nutrients such as B vitamins, iron, and fiber. These nutrients are essential for body functions that include carrying oxygen in the blood, regulating the immune system, and balancing blood sugar.
The saying eat a rainbow helps remind people to eat different colored fruits and vegetables.
Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficial to health, for example, carotenoids and anthocyanins.
Dark green leafy vegetables are a great source of nutrition, according to the Department of Agriculture (USDA).
Leafy greens are rich in vitamins, minerals, and antioxidants.
The USDA suggest that folate in leafy greens may help protect against cancer, while vitamin K helps prevent osteoporosis.
People should limit their intake of saturated fats while avoiding trans fats, according to the USDA.
A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils.
As part of the Mediterranean diet, extra virgin olive oil has benefits to the heart, blood pressure, and weight, according to a 2018 health report.
A person can include extra virgin olive oil in their diet by adding it to salads or vegetables or cooking food at low temperatures.
According to the AHA, eating one serving of nuts daily in place of red or processed meat, french fries, or dessert may benefit health and prevent long-term weight gain.
The AHA suggest that Brazil nuts, in particular, may help someone feel fuller and stabilize their blood sugar.
According to the AHA, fiber can help improve blood cholesterol levels and lower the risk of heart disease, obesity, and type 2 diabetes.
People can get enough fiber in their diet by eating whole grains, vegetables, beans, and pulses.
Research suggests that plant-based diets may help prevent overweight and obesity. Doctors associate obesity with many diseases.
According to some studies, including more plant foods in the diet could reduce the risk of developing diseases such as diabetes and cardiovascular disease.
Beans and pulses are a good source of protein for people on a plant-based diet. However, those who eat meat can eat them on a few meat-free days a week.
Beans and pulses also contain beneficial fiber, vitamins, and minerals.
Some research even says pulses may help people feel fuller and lose weight.
Drinking plenty of healthy fluids has numerous health benefits. Health experts recommend these tips:
Drinking enough water every day is good for overall health and can help manage body weight, according to the Centers for Disease Control and Prevention (CDC).
Drinking water can prevent dehydration, which can be a particular risk for older adults.
If someone does not like plain water, they can add some citrus slices and mint leaves to increase the appeal, or drink herbal teas.
A 2017 study suggests that moderate coffee consumption of 35 cups a day can reduce the risk of:
According to the same review, the recommended amount reduces to 2 cups per day for pregnant and lactating people.
According to research, catechins in green, black, and other herbal teas may have antimicrobial properties.
Herbal teas, such as mint, chamomile, and rooibos, are caffeine-free and help keep someone hydrated throughout the day.
It is important to cut back on food and drink that may have harmful health consequences. For example, a person may want to:
According to research, dietary sugar, dextrose, and high fructose corn syrup may increase the risk of cardiovascular disease and metabolic syndrome.
People should look out for hidden sugars in foods that manufacturers label as names ending in -ose, for example, fructose, sucrose, and glucose.
Natural sugars, such as honey and maple syrup, could also contribute to weight gain if someone eats them too often.
Dietary Guidelines For Americans recommend that if someone consumes alcohol, it should be in moderation.
They advise up to one drink per day for females and up to two drinks per day for males.
Excessive drinking increases the risk of chronic diseases and violence, and over time, can impair short and long-term cognitive function.
The CDC associate frequently drinking sugary drinks with:
People should limit their consumption of sugary drinks and preferably drink water instead.
A large prospective study in the British Medical Journal indicates that U.S. adults eating more red and processed meat had higher mortality rates.
Participants who swapped meat for other protein sources, such as fish, nuts, and eggs, had a lower risk of death in the eight-year study period.
According to a review in Nutrients, eating ultra-processed foods can increase the risk of many diseases, including cancer, irritable bowel syndrome, and depression.
People should instead consume whole foods and avoid foods with long lists of processed ingredients.
There are several steps a person can take to improve their health in addition to consuming healthful foods and drinks.
A 2019 review in Nutrients suggests that a high quality, balanced diet supports microbial diversity and can influence the risk of chronic diseases.
The authors indicate that including vegetables and fiber are beneficial to the microbiome. Conversely, eating too many refined carbohydrates and sugars is detrimental.
The recommended dietary allowance for vitamin D is 15 micrograms or 600 international units per day for adults.
Many people get some of their vitamin D from sunlight, while it is also in some foods.
People with darker skin, older adults, and those who get less exposure to sunlight such as during winter or in less sunny climates may need to take a vitamin D supplement.
Being aware of portion sizes can help people manage their weight and diet.
The USDA have helpful information about portion sizes for different food patterns.
People can adapt the guidelines to suit their cultural or personal preferences.
Using herbs and spices in cooking can liven up a meal and have additional health benefits.
A 2019 review suggests that the active compounds in ginger may help prevent oxidative stress and inflammation that occurs as part of aging.
Curcumin in turmeric is anti-inflammatory and may have protective effects on health, according to research.
Garlic has many benefits, including anti-inflammatory, antimicrobial, and antioxidant properties.
Intermittent fasting involves not eating either overnight or some days of the week. This may reduce energy intake and can have health benefits.
According to a 2020 review, intermittent fasting may improve blood pressure, cholesterol levels, and heart health.
The American Society for Nutrition say that keeping a food journal can help people track calories, see how much they are eating, and recognize food habits.
Keeping a food journal could help someone who wants to maintain a moderate weight or eat a more healthful diet.
Apps, such as MyFitnessPal, can also help someone achieve their goals.
Raw fruits and vegetables can contain harmful germs that could make someone sick, according to the CDC. They advise that Salmonella, E.coli, and listeria cause a large percentage of U.S. foodborne illness.
Always wash fresh produce when eating them raw.
Research suggests that microwaving food in plastic containers can release phthalates, which can disrupt hormones.
Experts recommend heating food in glass or ceramic containers that are microwave-safe.
Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their required nutrient intake.
This can be particularly helpful when trying to eat a broader range of vegetables or protein.
In a 2017 study, mindful eating helped adults with obesity eat fewer sweets and manage their blood glucose.
Another study suggests mindfulness can bring greater awareness to food triggers and habits in people with diabetes.
Nutrition is an essential part of health, and people can start leading a healthful lifestyle by making small changes to their diet.
It is also important to remember other key aspects of health, such as exercise and activity, stress strategies, and adequate sleep.
Originally posted here:
29 nutrition tips to improve health for everyone - Medical News Today
- 107 Years of Grace: Mary Pilgrim on love & longevity - WFLA - May 5th, 2024
- A 100-year-old musician shares the secrets of his longevity - Business Insider - May 5th, 2024
- I tried the longevity regime and felt its benefits in days - The Telegraph - May 5th, 2024
- Winter Haven woman celebrating 107th birthday shares her secret to longevity - FOX 13 Tampa - May 5th, 2024
- Livermore Falls woman, 96, says the key to her longevity is living a healthy life - Lewiston Sun Journal - May 5th, 2024
- Why ovaries are so crucial to women's health and longevity - National Geographic - May 5th, 2024
- How to lead a meaningful and positive second half of life. - Psychology Today - May 5th, 2024
- A longevity revolution is coming. Heres how those over 100 are making the most of their lives - The Guardian - May 5th, 2024
- Jeff Bridges credits wife, 48-year marriage with his longevity - Business Insider - May 5th, 2024
- Rare Longevity Mutation Linked to Unexpected Cardiovascular Benefits - SciTechDaily - May 5th, 2024
- We should stop using the term 'reverse aging,' scientists say - Business Insider - May 5th, 2024
- Expert Opinions on Inflammaging and Aging Rapid Effects, Soothing Benefits, Longevity, Anti-senescence and More - Cosmetics & Toiletries - May 5th, 2024
- Are We Talking About Health and Longevity All Wrong? - InsideHook - May 5th, 2024
- The importance of longevity literacyand managing the risksin retirement - Insurance News Net - May 5th, 2024
- Inside the longevity lab that aims to help people live longer - TODAY - February 27th, 2024
- I'm a longevity expert these are the 4 supplements I take every day to fight aging - New York Post - February 27th, 2024
- The Longest Living People In the World All Abide by the 'Power 9' Rule - GQ - February 27th, 2024
- Im a longevity expert and there's six things you should do daily if you want to live longer' - Daily Record - February 27th, 2024
- Reducing the metabolic burden of rRNA synthesis promotes healthy longevity in Caenorhabditis elegans - Nature.com - February 27th, 2024
- Presidio Federal's Thad Anderson Receives WashingtonExec's Longevity Award - WashingtonExec - February 27th, 2024
- Faces of wealth, intellect and longevity, as revealed by veteran face reader - The Korea Herald - February 27th, 2024
- I'm a longevity expert here are the best foods to eat for a long and healthy life - New York Post - February 27th, 2024
- Danny Care: 'Pilates Has Helped with the Longevity of My Career' - Men's Health UK - February 27th, 2024
- Give Me This Mountain | Tips for Spiritual Longevity - Harvest.org - February 27th, 2024
- Chris Hemsworth did a 4-day fast to reverse aging. His trainer played a cheeky joke to test his willpower. - Yahoo Canada Shine On - February 27th, 2024
- Pet longevity is a spark about to turn into a wildfire - Longevity.Technology - February 27th, 2024
- The Longevity of Bitcoin's Bull Run; Polkadot and Up-and-Coming Memecoin Draw Crowds - Analytics Insight - February 27th, 2024
- 'This is weird': Experts 'shocked' by record-breaking longevity of Death Valley's phantom lake - Livescience.com - February 27th, 2024
- Understanding the Longevity of SARS-CoV-2 Antibody Responses to Infection and Vaccination - Medriva - February 27th, 2024
- Experts agree: The fasting-mimicking diet may be the key to longevity - Longevity.Technology - February 27th, 2024
- Daily habits of a longevity expert : TED Radio Hour - NPR - December 30th, 2023
- Why does fruitcake last so long? Ingredients and preparation of the dessert play into its longevity - Fox News - December 30th, 2023
- Interviews of 2023: the longevity companies - Longevity.Technology - December 30th, 2023
- Nancy Wilson Discusses Longevity of Heart & Family Drama Within the Band Ahead of New Year's Eve Show in Seattle - American Songwriter - December 30th, 2023
- What Will It Take To Make Super-Aging Not So Super-White? - Well+Good - December 30th, 2023
- Arteta on Moyes and longevity in coaching | Quotes | News - Arsenal.com - December 30th, 2023
- New Years resolution guide: 5 steps to a healthier 2024 from a longevity expert - Fox News - December 30th, 2023
- Interviews of 2023: the longevity visionaries - Longevity.Technology - December 30th, 2023
- The Top 11 Longevity Tips Of 2023, From The mindbodygreen Podcast | mindbodygreen - mindbodygreen - December 30th, 2023
- Why LeBron James' longevity is unmatched in the NBA | Good Word with Goodwill - Yahoo Sports - December 30th, 2023
- Short vs long fasts: What is the ideal length for longevity? - Longevity.Technology - December 30th, 2023
- Centenarians share the secrets to living a long, healthy life - Fox Business - December 30th, 2023
- Rob Lowe on Turning 60 Soon & His Secret to Career Longevity (Exclusive) - Extra - December 30th, 2023
- Investigating the longevity and diversity of South Asian miniature traditions - STIRworld - December 30th, 2023
- The Silent Threat of Hypochondria: Impact on Longevity and Health - Medriva - December 30th, 2023
- Longevity: What lifestyle habits could help you live to 100? - December 22nd, 2023
- Aiming for longevity - Harvard Health - December 22nd, 2023
- How Long Can We Live? - The New York Times - December 22nd, 2023
- This Was the Year of Obsessing Over Longevity - GQ - December 22nd, 2023
- Menopause Age Looms Over Women. Efforts to Prevent it Could Extend Fertility. - Bloomberg - December 22nd, 2023
- Longevity: Is exercise the key to a longer, healthier life? - Medical News Today - December 22nd, 2023
- The #1 Sign You'll Live to 100, According to Longevity Experts - Gwinnettdailypost.com - December 22nd, 2023
- Cowboys Take On Dolphins, How Longevity Factors Into Hall of Fame Election and More - The 33rd Team - December 22nd, 2023
- Longevity Hacks Are Coming to Your Gym - WSJ - The Wall Street Journal - December 22nd, 2023
- 106-year-old woman shares hobbies, habits she says helped longevity - Business Insider - December 22nd, 2023
- Tips to Improve Your Health & Longevity in the New Year - KATU - December 22nd, 2023
- NN Group gets 13bn longevity risk transfer with Prudential and Swiss Re - Reinsurance News - December 22nd, 2023
- A fresh perspective on longevity - savannahmagazine - December 22nd, 2023
- Este Lauder targets age reversal with Stanford Center on Longevity partnership - Cosmetics Business - December 22nd, 2023
- Longevity means taking a proactive approach to prevention - Longevity.Technology - December 22nd, 2023
- Decoding Longevity: Centenarian Traits and Aging Research - BNN Breaking - December 22nd, 2023
- Brain Age: The Science of Cognitive Longevity - BNN Breaking - December 22nd, 2023
- The Role of Exercise in Longevity: A Holistic Approach to Health and Fitness - Medriva - December 22nd, 2023
- Get interventions to market and to people faster and cheaper - Longevity.Technology - December 22nd, 2023
- Humans Could Live up to 150 Years, New Research Suggests - May 17th, 2023
- The ingredients for a longer life - BBC Future - May 17th, 2023
- Life Expectancy by State 2023 - World Population Review - May 17th, 2023
- About Us - Fountain Life - May 17th, 2023
- Longevity: The Keys to Slow the Aging Process - Dr. Axe - March 29th, 2023
- "I got a 20-year contract. Giannis is going to play for 20 more years" - Mike Budenholzer on the longevity of Giannis Antetokounmpo and the... - January 23rd, 2023
- "I think Nadal has been doing a great job of that in the last four or five years": McEnroe believes Murray needs to shorten points for... - January 23rd, 2023
- Jon Voight is 'blessed' to have had such a long Hollywood career - Yakima Herald-Republic - November 7th, 2022
- USD Index to sink to 103 by end-2023 amid greater certainty and longevity of Dollar downtrend Westpac - FXStreet - November 7th, 2022
- Retirement Calculator | Northwestern Mutual - October 15th, 2022
- The Longevity Investors Conference Gstaad brought together longevity experts and deep-pocketed investors - Cointelegraph - October 15th, 2022
- Do you think ageing can be reversed? Here are 12 longevity startups to watch - Sifted - October 15th, 2022
- 'SNL' Gig Was a Risk Rob Lowe Credits for His Longevity: 'I Had People in My Life Telling Me - TheWrap - October 15th, 2022
- Wellness and longevity brand Serotonin Centers to open in Nashville - Tennessean - October 15th, 2022
- Lesley Stahl on longevity of '60 Minutes': 'That clock is still there' - USA TODAY - October 15th, 2022
- 4 Recipes With Corn, Beans, and SquashThe Three Sisters Ingredients That Blue Zone Centenarians in Costa Rica Eat Every Day - Well+Good - October 15th, 2022