Good nutrition is essential for health and development. The World Health Organization (WHO) states that better nutrition leads to better health at all ages and a lower chance of developing diseases. It also helps to prolong life.
Tips for a healthy diet
Protein should be included in every meal.
Balance blood sugar by including some protein in every meal
Some studiesTrusted sources indicate that higher-protein diets may benefit type II diabetes.
Another researchTrusted source suggests that balancing blood sugar may help weight management and cardiovascular health.
Oily fish is a good choice.
researchTrustedSource states that omega-3 fatty acid in oily fish is essential for cell signalling, gene expression, and brain and eye development.
A few studies from trusted sources have shown that omega-3 fatty acids can lower the risk of developing cardiovascular disease.
Another researchTrusted source suggests that omega-3’s anti-inflammatory properties may be able to manage the early stages of degenerative diseases like Alzheimer’s disease or Parkinson’s disease.
Whole grains are best.
The American Heart Association’s Trusted Source suggests that people eat whole grains over refined grains.
Whole grains are rich in nutrients like iron, B vitamins, and fibre. These nutrients are vital for the body’s functions, including carrying oxygen in the blood, controlling the immune system and balancing blood sugar.
Increase your plant food intake
ResearchTrusted Source suggests a plant-based diet may prevent obesity and overweight. Many diseases are associated with obesity, according to doctors.
Some studies have shown that increasing the intake of plant foods could lowerTrusted Source your risk of developing diabetes or cardiovascular disease.
You can try beans and pulses.
People who eat a plant-based diet can get protein from beans and pulses. You can still eat meat on some days, but you can have them on other days.
Also, beans and pulses contain good fibre, vitamins, and minerals.
According to some research, pulses can help people feel fuller and less weight.
Nutrition Tips for What to Drink
There are many health benefits to drinking plenty of fluids. These are the top health tips from experts:
Get water
According to the Centers for Disease Control and Prevention, drinking enough water each day can improve overall health and help with weight management.
Drinking water can help prevent dehydration. This is especially true for seniors trusted Sources.
To make plain water more appealing, you can add lemon slices, mint leaves, or even herbal teas.
Enjoy coffee
A shows that moderate coffee consumption, i.e. 3-5 cups per day, can lower the risk of:
- Type 2 Diabetes
- Alzheimer’s disease
- Parkinson’s disease
- Cardiovascular diseases
The same review also suggests that pregnant or lactating women consume 2 cups of water per day.
Make herbal teas
According to research by trusted Sources, catechins found in green and black teas and other herbal teas may have antimicrobial qualities.
The herbal teas such as mint, chamomile and rooibos are caffeine-free, so they help to keep you hydrated all day.
Tips for food and drink to avoid
Reduce the intake of food and drinks that could have adverse health effects. A person might want to:
Reduce sugar
According to research by trusted Sources, high fructose corn syrup and dietary sugar may increase your risk of developing metabolic syndrome and cardiovascular disease.
Hidden sugars should be avoided in foods labelled with “-use” (sucrose, glucose, fructose).
If a person eats natural sugars like maple syrup and honey, they could cause weight gain.
Moderation is key when it comes to alcohol consumption.
Dietary Guidelines for AmericansTrusted Source recommends that alcohol be consumed in moderation.
Females should have one drink per day, while males can have up to two.
Drinking excessively can increase the risk of violence and chronic diseases and cause cognitive impairments in both the short-term and long-term.
Sugary drinks should be avoided.
The CDCTrustedSource associate often drinks sugary beverages with:
- Obesity and weight gain
- Type 2 Diabetes
- Heart disease
- Kidney disease
- Non-alcoholic liver disease
- Tooth decay and cavities
- A gout is a form of arthritis
Sugary drinks should be limited, and people should drink water instead.
Reduce red and processed meat intake
An extensive prospective study published in the British Medical JournalTrusted Source found that Americans who eat more red meat and processed meat have higher mortality rates.
In the eight-year study, participants who used other protein sources, such as nuts and fish, had a lower chance of dying.
Support your microbiome
A NutrientsTrustedSource review from 2019 suggests that a healthy, balanced diet can support microbial diversity and reduce the risk of developing chronic diseases.
According to the authors, fibre and vegetables are good for your microbiome. Consuming too many refined sugars and carbohydrates is harmful.
Take a vitamin D supplement.
15 mg or 600 international unitsTrustedSource daily for adults is the recommended daily vitamin D intake.
Vitamin D can be found in certain foods, but many people get their vitamin D from the sun.
Vitamin D supplements may be required for people with darker skin or those over 65, older people and those who are less exposed to the sun (e.g., in winter or cooler climates).
Take care of the portion sizes.
People can manage their diet and weight by being aware of the size of their portions.
The USDATrustedSource provides helpful information on portion sizes for different food types.
The guidelines can be adapted to meet individual cultural and personal preferences.
Use herbs and spices
Adding herbs and spices to your cooking can add flavour and health benefits.
A 2019 review trusted Source indicates that ginger’s active compounds may be able to prevent inflammation and oxidative stress that occur as part of ageing.
According to research by trusted Sources, curcumin in turmeric may be anti-inflammatory and have potential protective effects on your health.
Garlic offers many benefits trusted Source, including anti-inflammatory and antimicrobial properties and antioxidant properties.
Fasting is a great way to give your body some rest.
Intermittent fasting is a way to eat less for a few days or overnight. This can reduce energy intake and have many health benefits.
A 2020 review trusted Source suggests that intermittent fasting can improve blood pressure, cholesterol levels and overall health.
Keep a food journal.
According to the American Society for Nutrition, keeping a food diary can help you track calories, monitor how much you eat, and identify food habits.
A food journal can help people who want to lose weight or eat healthier.
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Wash vegetables and fruits
According to the trusted Source, harmful germs can be found in raw fruits and vegetables that can make people sick. The FDA advises that Salmonella and E.coli listeria can cause many foodborne illnesses in the United States.
When you eat raw produce, wash it well.
Plastic containers should not be microwaved.
ResearchTrusted Source indicates that microwaving food into plastic containers can release phthalates, which can disrupt hormones.
Experts recommend that food be heated in ceramic or glass containers used in the microwave.
Eat varied meals
People eat the same foods often. Varieties in food and different cuisines can help people achieve their nutritional intakeTrusted Source.
This is especially helpful when you want to eat a wider variety of vegetables and proteins.
Be mindful when you eat.
Mindful eating was shown to reduce obesity in overweight adults and help them manage their blood sugar.
Another study trusted source suggests that mindfulness can help people with diabetes be more aware of their food triggers and eating habits.
