7 Health and Nutrition Tips That Are Actually Evidence-Based
7 Health and Nutrition Tips That Are Actually Evidence-Based
It’s easy to get confused when it comes to health and nutrition.Even qualified experts often seem to hold opposing opinions.Yet, despite all the disagreements, a number of wellness tips are well supported by research.Here are 27 health and nutrition tips that are actually based on good science.
Looking for the path toward a healthier you? It's not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.
1. Don’t Drink/Eat sugar calories
Sugary drinks are among the most fattening items you can put into your body.
This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food (1Trusted Source ).
Therefore, when you drink soda, you end up eating more total calories (2Trusted Source , 3Trusted Source ).
Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems (4Trusted Source , 5Trusted Source , 6Trusted Source , 7Trusted Source ).
Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects (8Trusted Source ).
3. Eat a variety of foods
For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference!
- * A high-fat lunch could be followed by a low-fat dinner.
- * After a large meat portion at dinner, perhaps fish should be the next day’s choice?
- * Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
- * Cut down on processed foods, sugar, salt, and saturated fat.
- * Eat more fruits and veggies.
Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love frozen gummy bears, but moderation is key.
3. Base your diet on plenty of foods rich in carbohydrates
About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fibre intake.
4. Exercise Every Day
The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.
Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.
If you're busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.
5. Get enough sleep
The Important of getting Quality Sleep is Very Much Important.For adults good quality sleeps means that you fall in sleep typically within 30 minutes.
Getting a good night sleep may seem like an impossible goal when u have to awake at 6 or 7 AM,but you have much more control over the quality of your sleep than you probably realize.
Always try to get Bed in time and awake in time.This helps your Body feel much more refreshed and energized than before.
6. Eat regularly, control the portion size
Eating variety of foods,regularly, and in the right amount is the best way for Healthy-Diet.
Skipping meals,especially breakfast,can leaf to out-of-control hunger,also resulting in Helpless overeating.Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, you can choose Yogurt,a handful of Whole wheat bread, fresh or dried fruits or vegetables, unsalted nuts or perhaps some Oats with milk.
7. Drink plenty of fluids
Adults Need to drink at least 1.5 .litres of Water a day! or more If its hot outside.Water is the best source, and yes you can use tab or mineral water,sparkling or non-sparkling,plain or flavoured water.
Also You can get water from Various fruits,like watermelon,coconut,mango juice,orange juice,etc.Drinking Milk daily is also Notified as very healthy food.
Also after wake up in the morning you can drink Apple Cider Vinegar or Lemon with hot Water to detoxify Your Body everyday.Also they both can help u to lose some fat.
