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Medically reviewed by Grant Tinsley, PhD, Nutrition — Written by Louisa Richards on December 2, 2020
What to eat?
What to drink?
What to avoid?
Other healthful habits Summary..
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.
1.Include protein with every meal
Including some protein with every meal can help balance blood sugar.
Some studiesTrusted Source suggest higher protein diets can be beneficial for type 2 diabetes.
Other researchTrusted Source indicates balancing blood sugar can support weight management and cardiovascular health.
2. Eat oily fish
According to researchTrusted Source, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development.
Some studiesTrusted Source indicate that omega-3 fatty acids can reduce the risk of cardiovascular disease.
Other researchTrusted Source suggests the anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
3. Eat whole grains
The American Heart Association (AHA)Trusted Source 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.
4. Eat a rainbow
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 beneficialTrusted Source to health, for example, carotenoids and anthocyanins.
5. Eat your greens
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.
6. Include healthful fats
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.
7. Use extra virgin olive oil
As part of the Mediterranean diet, extra virgin olive oil has benefits to the heart, blood pressure, and weight, according to a 2018 health reportTrusted Source.
A person can include extra virgin olive oil in their diet by adding it to salads or vegetables or cooking food at low temperatures.
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