11 Natural Health and Nutrition Tips That Are Evidence-Based

In a health and wellness world where trends come and go, it’s important to stick with practices that stand the test of time. These herbal health and nutrition tips are backed by research. Follow them daily for improved energy, mental readability and overall wellbeing. 1. Avoid sugary beverages. Replace with water, tea and low-sodium fruit juices.

1. Eat More Fruits and Vegetables

Eating a variety of fruits and vegetables is essential for a healthy diet. Fruits and vegetables are low in saturated fat, salt and sugar and provide important nutrients.

Previously, the health message was five servings of fruit and vegetables daily, but today’s recommendation is to fill half your plate with produce on most days.

Choose produce that is a rainbow of colors for the greatest variety of phytochemicals.

2. Eat More Protein

Protein’s runaway popularity has a health halo, but research indicates that the source of protein and not its quantity is what matters most. Eating more protein from healthy sources like beans, nuts, fish and poultry is linked to a lower risk for disease and premature death.

Getting too little protein can lead to muscle loss and a weaker immune system. Aim for 7 grams of protein per day.

3. Eat More Eggs

Eggs are loaded with protein and other nutrients like omega-3 fatty acids, vitamins A, B5, and B12, iron, phosphorus, and folate. They’re also an excellent fat-burning food.

Registered dietitian nutritionists recommend consuming three whole eggs (yolk and white) per week as part of a balanced diet, as long as you don’t have cardiovascular disease or high cholesterol levels. They’re inexpensive and easy to prepare.

4. Eat Less Trans Fats

Even foods labeled “trans fat free” can contain small amounts. Check the Nutrition Facts panel and the ingredients list, and avoid fried foods, savory snacks, frozen pizzas and margarines made with partially hydrogenated oil (PHO).

Consuming too much artificial trans fats raises “bad” cholesterol levels and lowers “good” cholesterol. This increases your risk for heart disease. Replace these fats with healthy, natural fats such as olive, canola and safflower oils.

5. Eat More Whole Grains

Eating more whole grains is an important part of a healthy diet. Whole grains provide complex carbohydrates, B vitamins, antioxidants and trace minerals.

When choosing bread, pasta and cereal, look for the term “whole grain” in the list of ingredients. Also, check the label for added sugar and sodium. Eating more whole grains lowers inflammation and helps you control weight. The soluble fiber in whole grains helps promote regularity and prevents constipation.

6. Eat More Nuts

Nuts and seeds are nutritious snacks that can be a great addition to a heart-healthy diet. They contain healthy fats and fiber and may also provide plant sterols and L-arginine. Several large studies found that people who replace less healthful snacks with nuts have a lower risk of cardiovascular disease (CVD) over time.

Choose raw, unsalted nuts and avoid mixes that are coated in salt, sugar or other unhealthy additives.

7. Eat More Fish

Seafood is a healthy choice that is packed with protein, zinc and vitamin B12. Some varieties are also rich in omega-3 fatty acids. Choose fish that is low in mercury, like anchovies, salmon, sardines and tuna.

Eating fish helps reduce the risk of heart disease and improves brain function. It’s a great alternative to processed meats, which are often loaded with sodium.

8. Eat More Whole Grains and Lean Meat

Eating more whole grains is one of the best nutrition tips. Choose whole grain breads and cereals, brown rice, quinoa, corn and oats.

Ideally, you should consume six 1-ounce servings of grains each day, three of which should be whole grains. Look for the word “whole” before a type of grain and avoid refined grains. Also, avoid added sugar. Aim for natural sweeteners like honey and maple syrup.

9. Eat More Whole Grains and Lean Meat

RD-approved whole grains include those from cereal grasses (like wheat, barley and oats) as well as those from non-grass plants called pseudocereals (like quinoa and buckwheat). They provide heart-healthy fiber and important vitamins and minerals, including folate, B vitamins and iron.

The USDA’s MyPlate recommends six 1-ounce servings of grains daily, with half being whole grains. Try these RD-approved recipes to make the most of this carb-rich food group:.

10. Eat More Whole Grains and Lean Meat

The latest nutrition guideline MyPlate recommends six 1-ounce servings of grains per day, with half of those being whole grains. Grains are complex carbohydrates and pack a host of nutrients, including heart-healthy soluble fiber and the B vitamins thiamine, riboflavin and niacin.

Look for grains with the “whole grain” stamp and skip refined versions. Try these RD-approved recipes