Good nutrition is essential for health and development. According to the World Health Organization (WHO), better nutrition is connected to good health at all ages, longevity and reduced risk of disease.
People can find it confusing or difficult to find the amount of nutritional information now available, and many sources have dissimilar views.
This article offers science-based nutritional advice to help someone adopt a healthier lifestyle.
Nutritional advice for diet
Following these nutritional tips will help a person make healthy food choices.
1. Include protein in every meal
Including protein with every meal can help balance blood sugar.
Some studies suggest that high protein diets may be beneficial for type 2 diabetes.
Other research indicates that balancing blood sugar can promote weight management and cardiovascular health.
2. Eat fatty fish
According to research, the omega-3 fatty acids in oily fish are needed for brain and eye development, cell signaling, and gene expression.
Some studies indicate that omega-3 fatty acids can lower the risk of cardiovascular disease.
Other research suggests that the anti-inflammatory properties of omega-3s can effectively manage the early stages of degenerative diseases such as Alzheimer’s and Parkinson’s disease.
3. Eat whole grains
The American Heart Association (AHA) recommends that people eat whole grains rather than refined grains.
Whole grains contain nutrients such as B vitamins, fiber, and iron. These nutrients are essential for bodily functions, including balancing blood sugar, regulating the immune system and transporting oxygen in the blood.
4. Eat a rainbow
The saying “eat a rainbow” helps remind people to eat fruits and vegetables of different colors.
Varying the color of plant foods means that someone is getting a wide variety of health-beneficial antioxidants, for example, carotenoids and anthocyanins.
5. Eat your green vegetables
According to the Department of Agriculture (USDA), dark green leafy vegetables are rich in nutrition.
Leafy greens are rich in antioxidants, minerals and vitamins.
The USDA advises that the folate in leafy greens may help protect from cancer, while vitamin K helps stop osteoporosis.
6. Include healthy fats
People should limit their intake of saturated fat while avoiding trans fat, according to the USDA.
A person can change these fats with unsaturated fats, which they can find in foods like avocado, oily fish, and vegetable oils.
7. Use extra virgin olive oil
As part of the Mediterranean diet, extra virgin olive oil has benefits for 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 by cooking food at a low temperature.
8. Eat nuts
According to the AHA, eating a serving of nuts per day instead of red or processed meat, fries or dessert can be beneficial for health and prevent long-term weight gain.
The AHA suggests that Brazil nuts, in particular, can help a person feel full and balance their blood sugar.
9. Get enough fiber
According to the AHA, fiber can help improve blood cholesterol levels and minimize the risk of heart disease, obesity, and type 2 diabetes.
People can get enough fiber in their diet by eating beans, legumes, vegetables, and whole grains.
10. Increase plant foods
Research suggests that plant-based diets can help prevent obesity and overweight. Doctors associate obesity with many diseases.
According to some studies, including more plant foods in the diet may reduce the risk of developing diseases such as diabetes and cardiovascular disease.
11. Try beans and legumes
For people on a plant-based diet, beans and legumes are a good source of protein. However, those who eat meat can eat it some meatless days a week.
Beans and legumes also contain beneficial fiber, minerals and vitamins.
Some research even indicates that legumes can help people feel full and lose weight.