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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.
of diseases, and longevity.
People can find it difficult or confusing to navigate the amount of nutrition information now available, and manysources have differing views.
This article offers science-based nutrition tips to help someone lead a healthier lifestyle.
Nutrition tips for diet
Following these nutrition tips will help a person make healthy food choices.
Nutrition tips for foods and drinks to avoid
It is important to cut back on food and drink that may have harmful health consequences. For example, a person may want to:
15. Reduce sugar
According to researchTrusted Source, 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.
16. Drink alcohol in moderation
Dietary Guidelines For AmericansTrusted Source 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.
17. Avoid sugary drinks
The CDCTrusted Source associate frequently drinking sugary drinks with:
weight gain and obesitytype 2 diabetesheart diseasekidney diseasenon-alcoholic liver diseasetooth decay and cavitiesgout, a type of arthritis
People should limit their consumption of sugary drinks and preferably drink water instead.
18. Eat less red and processed meat
A large prospective study in the British Medical JournalTrusted Source 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.
19. Avoid processed foods
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.
Other good health habits
There are several steps a person can take to improve their health in addition to consuming healthful foods and drinks.
20. Support your microbiome
A 2019 review in NutrientsTrusted Source 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.
21. Consider a vitamin D supplement
The recommended dietary allowance for vitamin D is 15 micrograms or 600 international unitsTrusted Source 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.
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