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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:
22. Be aware of portion size
Being aware of portion sizes can help people manage their weight and diet.
The USDATrusted Source have helpful information about portion sizes for different food patterns.
People can adapt the guidelines to suit their cultural or personal preferences.
23. Use herbs and spices
Using herbs and spices in cooking can liven up a meal and have additional health benefits.
A 2019 reviewTrusted Source suggests that the active compounds in ginger may help prevent oxidative stress and inflammation that occurs as part of aging.
Curcumin in turmeric is anti-inflammatory and may have protective effects on health, according to researchTrusted Source.
Garlic has many benefitsTrusted Source, including anti-inflammatory, antimicrobial, and antioxidant properties.
24. Give your body a rest by fasting
Intermittent fasting involves not eating either overnight or some days of the week. This may reduce energy intake and can have health benefits.
According to a 2020 reviewTrusted Source, intermittent fasting may improve blood pressure, cholesterol levels, and heart health.
25. Keep a food journal
The American Society for Nutrition say that keeping a food journal can help people track calories, see how much they are eating, and recognize food habits.
Keeping a food journal could help someone who wants to maintain a moderate weight or eat a more healthful diet.
Apps, such as MyFitnessPal, can also help someone achieve their goals.
26. Wash fruits and vegetables
Raw fruits and vegetables can contain harmful germs that could make someone sick, according to the CDCTrusted Source. They advise that Salmonella, E.coli, and listeria cause a large percentage of U.S. foodborne illness.
Always wash fresh produce when eating them raw.
27. Do not microwave in plastic containers
ResearchTrusted Source suggests that microwaving food in plastic containers can release phthalates, which can disrupt hormones.
Experts recommend heating food in glass or ceramic containers that are microwave-safe.
28. Eat varied meals
Many people eat the same meals regularly. Varying foods and trying different cuisines can help someone achieve their required nutrient intakeTrusted Source.
This can be particularly helpful when trying to eat a broader range of vegetables or protein.
29. Eat mindfully
In a 2017 studyTrusted Source, mindful eating helped adults with obesity eat fewer sweets and manage their blood glucose.
Another studyTrusted Source suggests mindfulness can bring greater awareness to food triggers and habits in people with diabetes.
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