27 Health & Nutrition Tips That Are Actually Evidence Based

Sugary drinks are the most fattening things you can put into your body.

This is because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods.

Keep in mind that fruit juices are almost as bad as soda in this regard.

Despite being high in fat, nuts are incredibly nutritious and healthy.

They are loaded with magnesium, vitamin E, fiber and various other nutrients.

Additionally, about 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism.

All the processed junk foods in the diet are the biggest reason the world is fatter and sicker than ever before.

They are low in fiber, protein and micro-nutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

Coffee has been unfairly demonized. The truth is that it’s actually very healthy.

Coffee is high in antioxidants, and studies show that coffee drinkers live longer.

Pretty much everyone agrees that fish is healthy.

This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients.

The importance of getting enough quality sleep can not be overstated.

It may be just as important as diet and exercise, if not more.

7. Take Care of Your Gut Health With Probiotics and Fiber

The bacteria in your gut, collectively called the gut microbiota, are sometimes referred to as the “forgotten organ.”

These gut bugs are incredibly important for all sorts of health-related aspects.

8. Drink Some Water, Especially Before Meals

Drinking enough water can have numerous benefits.

One important factor, is that it can help boost the amount of calories you burn.

9. Don’t Overcook or Burn Your Meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients.

The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer.

10. Avoid Bright Lights Before Sleep

When we’re exposed to bright lights in the evening, this disrupts production of the sleep hormone melatonin.

11. Take Vitamin D3 If You Don’t Get Much Sun

Back in the day, most people got their vitamin D from the sun.

The problem is that most people don’t get much sun these days. They either live where there is no sun, or they stay inside most of the day or use sunscreen when they go out.

12. Eat Vegetables and Fruits

Vegetables and fruits are the “default” health foods, and for good reason.

They are loaded with prebiotic fiber, vitamins, minerals and all sorts of antioxidants, some of which have potent biological effects.

13. Make Sure to Eat Enough Protein

Eating enough protein is incredibly important, and many experts believe that the recommended daily intake is too low.

Protein is particularly important for weight loss, and works via several different mechanisms.

14. Do Some Cardio, or Just Walk More

Doing aerobic exercise (or cardio) is one of the best things you can do for your mental and physical health.

15. Don’t Smoke or do Drugs, and Only Drink in Moderation

If you’re a tobacco smoker, or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first.

16. Use Extra Virgin Olive Oil

Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

17. Minimize Your Intake of Added Sugars

Added sugar is the single worst ingredient in the modern diet.

Small amounts are fine, but when people eat large amounts, it can wreak havoc on metabolic health.

18. Don’t Eat a Lot of Refined Carbohydrates

Not all carbs are created equal.

Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful.

19. Don’t Fear Saturated Fat

The “war” on saturated fat was a mistake.

It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.

20. Lift Heavy Things

Lifting weights is one of the best things you can do to strengthen your body and improve your body composition.

It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

21. Avoid Artificial Trans Fats

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

22. Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices out there.

For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

23. Take Care of Your Relationships

Social relationships are incredibly important. Not only for your mental well-being, but your physical health as well.

Studies show that people who are close with friends and family are healthier and live much longer than those who are not.

24. Track Your Food Intake Every Now and Then

The only way to know exactly what you are eating, is to weigh your foods and use a nutrition tracker like MyFitnesspal or Cron-o-meter.

This is important to know how many calories you are eating. It is also essential to make sure that you’re getting in enough protein, fiber and micro-nutrients.

25. If You Have Excess Belly Fat, Get Rid of it

Not all body fat is equal.

It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs, and is strongly linked to metabolic disease.

26. Don’t go on a “Diet”

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.

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 a natural side effect of better food choices and improved metabolic health.

27. Eat Eggs, and Don’t Throw Away The Yolk

Whole eggs are so nutritious that they’re often referred to as “nature’s multivitamin.”

It is a myth that eggs are bad for you because of the cholesterol. Studies show that they have no effect on blood cholesterol in the majority of people.

Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.