It’s easy to get confused when it comes to health and nutrition. Even qualified experts often seem to hold opposing opinions, which can make it difficult to figure out what you should actually be doing to optimize your health.
Even with varying opinions, several wellness recommendations have extensive support from research. The following health and nutrition recommendations are the most substantiated by scientific findings.
1. Cook more at home
To improve your health starting today, an alternative method is to prepare more homemade meals. Were you aware that on average, Americans dine out approximately 5.9 times per week?
If you frequently order food online, it is important to consider the long-term health consequences. Even if you opt for a salad, the dressing and additives included can have negative effects on your well-being.
It is recommended that you minimize dining out as the portions provided by restaurants are substantially larger in terms of calories compared to home-cooked meals. According to Healthline Media, a standard order from a fast-food restaurant generally contains about 1,000 to 1,200 calories, constituting two-thirds of the standard calorie intake for a man (2,000-3,000) and half of that for a woman (1,600-2,400).
Opting to dine at home frequently can enhance your well-being owing to the excessive servings offered at restaurants. You can improve your dietary habits by limiting your visits to fast-food outlets to one or two days per week. Take measures now to boost your nutrition.
2. Eat less starchy vegetables
A simple adjustment to your eating habits that can enhance your nutrition is substituting starchy veggies with non-starchy ones. Were you aware that higher calorie and carbohydrate content is present in starchy foods compared to others? Therefore, avoiding starchy foods can be beneficial for your well-being.
There are several starchy vegetables that are commonly used.
- Potatoes
- Parsnips
- Pumpkin
- Corn
- Peas
- Beans
- Hummus
- Lentils
Vegetables that aren’t high in starch are:
- Carrots
- Celery
- Beets
- Broccoli
- Cauliflower
- Mushrooms
- Leaks
- Onions
- Tomatoes
- Turnips
- Peppers
- Zucchini
In addition, Very Well Health advises substituting the high-starch variation of these edibles with their healthier alternative. For instance, potatoes are known for their high starch content. Consuming fewer French fries and more baked potatoes is an effective method of consuming a more nutritious version of a starchy food.
If you want to start living healthier, you can consider consuming a low-starch diet. By simply swapping some of the vegetables you eat with healthier options, you can enhance your nutrition as you consume fewer calories.
3. Add fruit into meals
Fruits offer numerous health advantages, including the intake of a variety of vitamins and nutrients. Despite being aware of their goodness, one may not consume them adequately. Nevertheless, one can enhance their nutrition by increasing fruit consumption.
There are a few ways to incorporate more fruit into your meals, such as:
- Incorporating fruits into your breakfast. If you enjoy eating cereal in the morning, adding some blueberries or freshly cut strawberries can help you improve the nutrition of your meal.
- Making half your lunch fruit. When you make lunch, try to make half of it fruits. Fruits not only help you feel satiated throughout the day, but they can prevent you from packing unhealthy foods that don’t add as many nutrients into your diet.
- Drinking more fruit smoothies. If you have a blender, you can create fruit smoothies that contain the fruits you enjoy. This is a healthier option than grabbing a processed smoothie at a fast-food restaurant.
- Have a fruit for a snack. Instead of eating a candy bar for your snack, have a fruit instead. This simple switch can help you improve your nutrition.
- Adding fruits into your salad. If you make a salad, try adding fruits as some of your main ingredients. This can help you improve your nutrition since fruits contain many different vitamins, minerals, and nutrients.
By substituting processed snacks with fruits like bananas and apples, you can enhance your health and supplement your diet with more nutrients.
4. Track your diet
To enhance your dietary habits, you could begin by maintaining a record of your meals and quantities consumed through a food journal, especially if you haven’t been mindful of these aspects. Tracking your daily food intake enables you to identify areas where implementing small changes can advance your overall nutrition.
If you’re not monitoring your food intake, it’s possible that you’re unaware of your frequency of dining out, and you might also overlook the amount of processed snacks you consume until you assess your weekly dietary habits.
Maintaining a food diary can aid in determining the quantity of your daily food intake. Additionally, if you have any weight or health objectives, this practice can assist you in achieving them too. Attempt recording your food consumption for the week to identify any aspects where you can enhance your nourishment.
5. Reduce your sugary drinks
It is possible that you are unaware of the excessive calorie intake you are consuming daily through your beverages. It is important to note that a single serving of Coke or Pepsi equals 140 or 150 calories respectively. Moreover, sipping on an Orange Crush amounts to 195 calories, while a can of Monster Energy drink packs 200 calories.
Although it may appear insignificant, individuals who order large drinks at restaurants may end up consuming more than one serving, resulting in excessive calorie intake, particularly for those who consume soda frequently. These additional calories can accumulate over time.
Also, soda consumption can elevate your probability of developing type 2 diabetes by 20% and boost the likelihood of obesity by 27%.
Consider replacing sugary drinks with healthier options to improve your diet. You could swap out soda for homemade tea or coffee, which can offer health advantages without the excess sugar. Additionally, you might experiment with sparkling water as a lower calorie alternative to carbonated beverages.
Although nuts are often avoided due to their high fat content, they are rich in nutrients such as protein, fiber, and various vitamins and minerals. Including nuts in your diet can aid in weight loss and decrease the likelihood of developing heart disease and type 2 diabetes.
Moreover, a significant observational study indicated that inadequate nut and seed consumption could be associated with higher chances of perishing due to heart disease, stroke, or type 2 diabetes.
Foods classified as ultra-processed undergo extensive modifications from their natural form. Typically, they contain various additives such as refined oils, sugar, preservatives, salt, sweeteners, artificial flavors and colors.
Illustrations consist of:
- snack cakes
- fast food
- frozen meals
- canned foods
- chips
Foods that are classified as ultra-processed tend to have a high level of palatability, causing people to overindulge in them. They activate areas in the brain that are associated with reward, resulting in the consumption of excess calories and subsequent weight gain. Research indicates that consuming diets that are rich in ultra-processed foods can increase the risk for chronic illnesses such as type 2 diabetes, obesity, and heart disease.
Along with subpar ingredients such as inflammatory fats, added sugar, and refined grains, these products often lack sufficient amounts of fiber, protein, and micronutrients. As a result, they are mainly a source of empty calories.
Although there has been some disagreement, coffee possesses numerous health benefits. It contains a high amount of antioxidants and certain research has established that drinking coffee can result in a longer lifespan and a decreased likelihood of developing type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and various other ailments.
It seems that consuming 3-4 cups a day is the ideal amount for reaping the benefits, but pregnant individuals should refrain from consuming it entirely or consume it sparingly as it has been associated with low birth weight.
It is advisable to limit the consumption of coffee and all products containing caffeine. Overindulging in caffeine can result in health problems such as heart palpitations and insomnia. To savor coffee in a manner that is risk-free and healthy, it is best to not have more than four cups per day. Avoid the addition of sweetened creamers that are high in calories and sugar.
It cannot be emphasized enough how crucial it is to obtain adequate, high-quality sleep. Insufficient sleep can lead to insulin resistance and interfere with satiety regulation, as well as impair both physical and cognitive functioning.
Additionally, inadequate sleep is a major personal contributor to the likelihood of gaining weight and developing obesity. Those who experience insufficient sleep tend to opt for food options that are rich in fat, sugar, and calories, which may result in undesirable weight gain.
The gut microbiota, which refers to the bacteria residing in the gut, plays a critical role in maintaining optimal health. Any disturbance in the gut bacteria can lead to various chronic illnesses such as digestive disorders and obesity.
Eating foods high in probiotics such as sauerkraut and yogurt, consuming probiotic supplements when necessary, and increasing fiber intake are effective methods to enhance gut health. It should be noted that fiber acts as a prebiotic, providing nourishment for the existing bacteria in your gut.
Maintaining adequate hydration is crucial for good health, and it is a commonly disregarded aspect. By remaining hydrated, you can guarantee that your body is executing at its best, and that there is enough blood volume. The most effective approach to staying hydrated is by drinking water since it does not have calories, sugar, or extra substances.
There is no specific daily requirement for everyone, but try to consume enough fluid to satisfy your thirst.
Incorporating meat into your diet can provide beneficial nutrients and protein. Nevertheless, excessive exposure to heat resulting in charring or burning can result in the development of toxic substances that could elevate your chances of experiencing specific forms of cancer.
It is advisable to avoid charring or burning meat while cooking. Also, it is recommended to restrict the intake of red and processed meats such as deli meats and bacon as they have been associated with an increased risk of cancer in general and colon cancer specifically.
Exposure to blue light wavelengths in bright lights at night can interfere with the generation of melatonin, the sleep hormone.
If you spend long periods of time on a computer or other digital screen, wearing blue light blocking glasses can help reduce your exposure to blue light. Additionally, it is advisable to refrain from using digital screens for 30 minutes to an hour before going to bed.
As the evening progresses, this can assist your body in naturally increasing its production of melatonin, resulting in improved sleep.
A large portion of the population suffers from insufficient vitamin D intake, which is not immediately dangerous. However, ensuring adequate vitamin D levels can lead to improved bone health, decreased depression symptoms, boosted immunity, and diminished cancer risk, ultimately optimizing overall health.
Low vitamin D levels may result from inadequate exposure to sunlight. If possible, it is advisable to undergo testing to determine your current levels, allowing for correction through vitamin D supplement intake as needed.
We have access to a wider selection of herbs and spices than ever before, which offer both taste and potential health advantages. Ginger and turmeric, for instance, have strong anti-inflammatory and antioxidant properties that can enhance your wellbeing.
Including a diverse range of herbs and spices in your diet is recommended as they possess significant health benefits.
Having strong connections with close friends, family, and significant others is significant not only for your mental wellness but also for physical well-being. Research indicates that individuals having supportive social ties tend to be healthier and live a longer life than those who lack such connections.
17. Incorporate more protein into your diet
Protein plays a critical role in developing muscles and supporting various bodily activities. It serves as a fundamental component utilized by our body to execute daily tasks.
Insufficient protein intake can cause delayed healing of wounds, lowered blood pressure, and increased susceptibility to infections or illnesses. It is crucial to make sure you are consuming adequate protein to satisfy the daily requirements of your body.
There are several methods to enhance the protein intake in your diet, such as:
- Incorporate more protein in your meals. Eating an egg for breakfast or snacking on nuts for lunch are two small examples of ways you can make sure you have protein in your diet.
- Eat a protein instead of a carbohydrate. This could be as simple as deciding to eat chicken for dinner instead of eating pasta. Try replacing one of your meals with a protein to ensure you get enough in your diet.
- Have protein snacks. Some ideas include peanut butter, nuts, trail mix, jerky, and Greek yogurt.
Increasing your protein intake can enhance your nutritional balance and result in overall health improvement. Consider adding protein-rich foods to your diet as a step towards a healthier lifestyle.