Nutrition Tips

If you want to boost your health and wellbeing, there are plenty of natural and home remedies to choose from, ranging from avoiding charred meats and added sugars to practicing meditation.

When it comes to knowing what’s healthy, even qualified experts often seem to hold opposing opinions. This can make it difficult to figure out what you should actually be doing to optimize your health.

1. Limit sugary drinks

Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet.

Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.

Healthier alternatives include:

  • water
  • unsweetened teas
  • sparkling water
  • coffee
2. Eat nuts and seeds

Some people avoid nuts because they are high in fat.

However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.

3. Avoid ultra-processed foods

Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well.

Examples include:

    • snack cakes
    • fast food
    • frozen meals
    • packaged cookies
    • chips
4. Don’t fear coffee

Despite some controversy, coffee has great health benefits.

It’s rich in antioxidants, and some studies have linked coffee intake to a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

5. Eat fatty fish

Fish is a great source of high quality protein and healthy fat. Salmon is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients.

6. Get enough sleep

The importance of getting enough sleep is important for the body to function.

7. Eat plenty of fruits and vegetables

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.

8. Use extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties.

9. Avoid artificial trans fats

Artificial trans fats can be harmful, man-made fats that are strongly linked to inflammation and heart disease.

10. Limit refined carbs

Refined carbs have been highly processed to remove fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.