A more healthy you: Science-backed diet suggestions

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We all know that good nutrition is key to a healthy, long life, but there are so many different diets and philosophies out there.

Faith based, calorie counting, crash, detox, medicine, fad, food specific, fasting and the list goes on.

Everywhere you look someone is talking about diet and healthy eating. But what science-based strategies can actually help you lose weight and avoid disease?

First, add a little protein to every meal. This can help balance your blood sugar and manage your weight.

Next, you’ll get enough fiber. It can help improve cholesterol levels and lower your risk of heart disease, obesity, and type 2 diabetes. You should get about 25 to 30 grams per day from food, but most adults only get about half of that.

Don’t forget to put a rainbow of groceries on your plate.

“Many fruits and vegetables contain antioxidants,” Vasanti Malik, a scientist at Harvard TH Chan School of Public Health, told Ivanhoe.

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Oily fish contain omega-3 fatty acids, which can reduce the risk of heart disease.

You may also want to have a cup of joe. One study found that three to five cups of coffee a day reduced your risk of Alzheimer’s, Parkinson’s, type 2 diabetes, and heart disease. Beware, some studies show that too much coffee can lead to high blood pressure and anxiety.

Don’t forget to watch how much sugar you are consuming. Too much can lead to obesity, heart disease, and other problems. Guidelines suggest that most men and women should only consume between six and nine teaspoons of sugar a day.

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