27 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.
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).
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).
Despite being high in fat, nuts are incredibly nutritious and healthy.
They’re loaded with magnesium, vitamin E, fiber, and various other nutrients (9Trusted Source).
Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism (13Trusted Source).
Processed junk food is incredibly unhealthy.
They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.
Coffee is very healthy.
It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses (16Trusted Source, 17Trusted Source, 18Trusted Source, 19, 20, 21Trusted Source).
Fish is a great source of high-quality protein and healthy fat.
The importance of getting enough quality sleep cannot be overstated.
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to an 89% and 55% increased risk of obesity in children and adults, respectively (30Trusted Source).
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria (33Trusted Source, 34Trusted Source).
Drinking enough water can have numerous benefits.
Surprisingly, it can boost the number of calories you burn.
Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day (35Trusted Source, 36Trusted Source).
The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44% (37Trusted Source).
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.
However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer (38Trusted Source).
When you cook meat, make sure not to overcook or burn it.
One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.
Sunlight is a great source of vitamin D.
Yet, most people don’t get enough sun exposure.
In fact, about 41.6% of the U.S. population is deficient in this critical vitamin (42Trusted Source).
If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.
Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer (43Trusted Source, 44Trusted Source, 45Trusted Source, 46Trusted Source, 47Trusted Source, 48Trusted Source, 49Trusted Source).
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.
Eating enough protein is vital for optimal health.
What’s more, this nutrient is particularly important for weight loss (52Trusted Source).
High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories. It can also reduce cravings and your desire to snack late at night (53Trusted Source, 54Trusted Source, 55Trusted Source, 56Trusted Source).
Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health (59Trusted Source, 60Trusted Source, 61Trusted Source).
If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait.
If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.
Extra virgin olive oil is one of the healthiest vegetable oils.
High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer (68Trusted Source, 69Trusted Source, 70Trusted Source, 71Trusted Source, 72Trusted Source).
Not all carbs are created equal.
Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.
Saturated fat has been controversial.
While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease (78Trusted Source, 79Trusted Source, 80Trusted Source, 81Trusted Source).
Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition.
The best approach is to lift weights, but doing bodyweight exercises can be just as effective.
While trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.
Many incredibly healthy herbs and spices exist.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits (90Trusted Source, 91Trusted Source, 92Trusted Source, 93Trusted Source).
Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.
Social relationships are incredibly important not only for your mental well-being but also your physical health.
The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker.
It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.
Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet (97Trusted Source).
Belly fat is particularly harmful.
For this reason, your waist size may be a much stronger marker of your health than your weight.
Diets are notoriously ineffective and rarely work well in the long term.
In fact, dieting is one of the strongest predictors for future weight gain (104Trusted Source).
Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.
Weight loss should follow as you transition to whole, nutritious foods.
Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.”
Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk (106Trusted Source).
Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.
A few simple steps can go a long way toward improving your diet and wellness.
Still, if you’re trying to live a healthier life, don’t just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
Written by Kris Gunnars, BSc on June 7, 2019
- 5 Simple Rules for Amazing Health
- Mental Health Basics: Types of Mental Illness, Diagnosis, Treatment, and More
- Healthy Eating — A Detailed Guide for Beginners
- 25 Simple Tips to Make Your Diet Healthier
- 20 Nutrition Facts That Should Be Common Sense (But Aren’t)
READ THIS NEXT
- 5 Simple Rules for Amazing HealthWritten by Kris Gunnars, BScGaining optimal health is not supposed to be complicated. Follow these 5 simple rules if you want to be healthy, lose weight and feel awesome every…READ MORE
- Mental Health Basics: Types of Mental Illness, Diagnosis, Treatment, and MoreMedically reviewed by Timothy J. Legg, Ph.D., CRNPMental health refers to your emotional and psychological well-being. Having good mental health helps you lead a happy and healthy life. Learn more…READ MORE
- Healthy Eating — A Detailed Guide for BeginnersWritten by Rudy Mawer, MSc, CISSNEating healthy can help you lose weight, have more energy and prevent many diseases. This article explains how to eat healthy.READ MORE
- 25 Simple Tips to Make Your Diet HealthierWritten by Adda Bjarnadottir, MS, RDN (Ice)Making some improvements to your diet doesn’t have to be hard. Use these 25 simple tips to make your regular diet a little bit healthier.READ MORE
- 20 Nutrition Facts That Should Be Common Sense (But Aren’t)Written by Kris Gunnars, BScCommon sense is surprisingly rare when it comes to nutrition. Here are 20 nutrition facts that should be common sense, but clearly aren’t.READ MORE
- 6 Essential Nutrients and Why Your Body Needs ThemMedically reviewed by Natalie Butler, RD, LDEssential nutrients are compounds the body can’t make on its own, or in enough quantity. These nutrients must come from food, and they’re vital for…READ MORE
- The 25 Best Diet Tips to Lose Weight and Improve HealthWritten by Jillian Kubala, MS, RDThere are many things you can do to lose weight and improve health. Here are the 25 best diet tips, which you can start implementing now.READ MORE
- 26 Weight Loss Tips That Are Actually Evidence-BasedMedically reviewed by Kris Gunnars, BScMost weight loss methods are unproven and ineffective. Here is a list of 26 weight loss tips that are actually supported by real scientific studies.READ MORE
- 14 Simple Ways to Stick to a Healthy DietWritten by Franziska SpritzlerIt can be difficult to stick to a healthy diet for more than a few weeks or months. Here are 14 simple ways to stick to a diet in the long run.READ MORE
- Eating the Right Foods for ExerciseMedically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSSWhen it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. Learn how to choose foods…READ MORE
Your privacy is important to us