10 Consensus Nutrition Tips: Expert-Backed Advice for Optimal Health
When it comes to nutrition, there’s a lot of information out there, and it can be hard to know what to believe. However, despite the myriad of diet trends and conflicting advice, there are some nutrition tips that most experts agree on. These are the principles that have stood the test of time and have been backed by scientific research. Here are 10 consensus nutrition tips that can help you achieve optimal health.
1. Eat a Variety of Foods
Our bodies need more than 40 different nutrients for good health, and no single food can supply them all. It’s not about a single meal; it’s about a balanced food choice over time that will make a difference.
2. Include Plenty of Fruits and Vegetables
Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals, and fiber. We should aim to eat at least five servings a day.
3. Maintain a Healthy Body Weight
The right weight for each person depends on factors like their gender, height, age, and genes. Being overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.
4. Eat Regular, Balanced Meals
Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals.
5. Reduce Salt and Sugar Consumption
High salt consumption can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet. On the other hand, consuming excessive amounts of sugars increases the risk of tooth decay and unhealthy weight gain.
6. Eat Regularly, Control the Portion Size
Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet. Paying attention to portion size will help us not to consume too much calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.
7. Drink Plenty of Fluids
Adults need to drink at least 1.5 liters of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavored.
8. Maintain a Healthy Physical Activity Level
Physical activity helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being.
9. Start Now! And Keep Changing Gradually
Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made.
10. Remember, it is about balance
There are no ‘good’ or ‘bad’ foods, only good or bad diets. Don’t feel guilty about the foods you love, rather eat them in moderation and choose other foods as counterbalance.