8 Evidence Based Nutritional Tips for Healthier Eating

Trying to Get healthy?  Looking to adapt healthier eating for you and your family? Listed below are the 8 Evidence Based Nutritional Tips For Healthier Eating.  Check them out and see how you can incorporate these 8 tips into your day.

1. EAT FRUITS & VEGETABLES
2. EAT EGGS, YOLKS AND ALL
3. EAT YOUR PROTEIN
4. EAT FATTY FISH
5. EAT NUTS
6. DRINK WATER
7. DON’T EAT ALOT OF REFINED CARBS
8. DON’T DRINK SUGAR CALORIES

FRUITS & VEGETABLES – are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.  Try – strawberries, blueberries, raspberries, goji berries, artichokes, kale, red cabbage, beans, beets, and spinach.  Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses

EAT EGGS – YOLKS & ALL –   They are one of our most nutritious foods AND the yolk contains almost all of the healthy compounds.  There’s also no truth  that eggs are bad for you because of their cholesterol content as studies found they have no effect on blood cholesterol in the majority of people and they have no association with heart disease risk.

EAT YOUR PROTEIN – protein like lean chicken, lean pork, fish, lean beef, tofu, beans, lentils, low-fat yogurt, milk, cheese, seeds, nuts, and eggs. There are really good fact based studies on protein – it’s vital for optimal health, has shown to lower blood sugar and blood pressure levels, it’s very important for weight loss as it boosts your metabolism – while making you feel full and thereby eat fewer calories, and it will also reduce cravings and your desire to snack late at night

EAT FATTY FISH – fish like Alaskan salmon, cod, herring, mahi-mahi, mackerel, perch and rainbow trout, as fish is a great source of high quality protein and healthy fat.  Salmon is loaded with omega-3 fatty acids and other nutrients.  Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

EAT NUTS – like almonds, pecans, hazelnuts, macadamia, and walnuts.  There is so much nutrition and vitamins in nuts – magnesium, vitamin E, fibers.  And even tho they are high in fat, studies have shown that nuts can help you lose weight, may help fight type 2 diabetes, and heart disease.  They are also known to boost your metabolism.

DRINK WATER – drinking water before your meals increases weight loss by 44% (see article 6 Reasons Why Drinking Water Helps You Lose Weight here) by increasing your metabolism which helps you burn calories.

DON’T EAT ALOT OF REFINED CARBS – carbs like white bread, pizza dough, pasta, pastries, white flour, white rice, sweet desserts, and many breakfast cereals.  Refined carbs have been highly processed to remove their fiber, are relatively low in nutrients and can harm your health when eaten in excess especially since they’re linked to overeating.

DON’T DRINK SUGAR CALORIES –  which are found in sports drinks, chocolate milk, flavored coffees, commercially prepared iced teas, vitamin water, commercially produced bottled smoothies, soda pop, diet pop and certain fruit juices. .  They are the most fattening liquids you can put in your bodies.  Surprisingly your brain doesn’t recognize the calories from the liquid sugar like it does for solid food and you wind up eating more total calories.  They’re highly connected to obesity, type 2 diabetes, heart disease, and many other health problems.  A BIG NO NO IN MY BOOK