KOMPAS.com Entering the new year, many people are determined to live healthier lives, especially in terms of diet.
However, with so many diet trends and nutritional claims floating around, it’s important to understand the basic principles that are supported by scientific research.
Here are 10 science-based nutrition tips that can help you live a healthier 2024.
1. The Mediterranean diet is the best choice
The Mediterranean diet, which is rich in fruit, vegetables, whole grains, nuts, olive oil, herbs and nuts, has long been recognized as one of the healthiest diets.
Also read: Mediterranean Diet, One of the Healthiest Diets in the World
Research shows this diet can improve heart health, reduce the risk of type 2 diabetes, decreased cognitive function, and some types of cancer.
2. Start drinking coffee
Coffee consumption has been linked to longevity and a reduced risk of heart disease and type 2 diabetes, as long as it is not mixed with sugar.
Therefore, there is no harm in starting to drink coffee. For people with stomach acid, consult your doctor about the right type of coffee or coffee substitute.
3. Start the day with a healthy breakfast
A healthy breakfast provides energy to get through the day. Choose a breakfast that contains protein, fiber and healthy fats.
Also read: Black Glutinous Green Bean Porridge Recipe, Warm and Sweet Breakfast Menu
Research shows that people who eat breakfast tend to have a lower risk of cardiovascular disease, obesity and type 2 diabetes.
4. Take care of your digestive health
Illustration of sources of dietary fiber. Fiber is a part of plant foods that cannot be digested or absorbed by our bodies, but has many benefits. For example, launching a bowel movement. A healthy digestive system can prevent problems such as bloating and constipation. The best way to maintain gut health is to eat high-fiber foods, plant-based foods, and fermented foods such as yogurt and kimchi.
5. Protein bars are not always necessary
Although convenient, many protein bars contain excess sugar. For a healthier protein intake, choose whole foods such as yogurt, nuts, eggs, or whole grains.
Also read: Chicken Satay Salad Recipe, Healthy Menu Rich in Protein
6. Control your consumption of dark chocolate
Dark chocolate does have benefits, but it also contains high levels of lead and cadmium, which can harm the body if consumed in excess. Limit your consumption of dark chocolate to a maximum of one ounce per day.
7. Making smoothies does not destroy the nutrition
Mixing fruit and vegetables with a blender will not eliminate their vitamin content.
Avocado smoothie illustration. In fact, several small studies show that consuming a smoothie will not increase blood sugar more quickly than eating whole fruit.
