Introduction
Good nutrition is the secret to a healthy life. But with so much confusing information on the web, how do you know what to do? Do you go low-carb? Only consume organic? Cut out all sugar?
The truth is, sustained health doesn’t come from diet fads—it comes from sustained habits. Here, we break down 10 evidence-based nutrition habits that can do everything: increase your energy, control weight, and support overall health. They’re not trends—they’re well-tested principles that pass the test of science.
1. Prioritize Whole Foods Over Processed Ones
Whole foods are all about keeping it simple—think unprocessed or minimally processed foods that you can enjoy just as nature intended. This includes a colorful array of vegetables, fruits, whole grains, legumes, nuts, seeds, and lean proteins.
Why it matters:
Processed foods tend to be loaded with added sugars, unhealthy fats, and sodium, which can lead to weight gain, inflammation, and chronic issues like type 2 diabetes.
A study published in Cell Metabolism revealed that folks munching on ultra-processed foods were taking in an extra 500 calories a day compared to those sticking to a whole food diet.
Healthy habit: Aim to fill at least 80% of your plate with whole food options and try to cut back on packaged snacks.
2. Eat More Fiber-Rich Foods
Healthy habit: Aim to fill at least 80% of your plate with whole food options and try to cut back on packaged snacks. Did you know your body is made up of about 60% water? Staying hydrated is crucial—it affects everything from your skin to digestion and even how your brain functions. Just a mild 1–2% loss of fluids can mess with your mood and concentration, according to The Journal of Nutrition. Healthy habit: Strive for 8–10 cups of water each day. Keep a reusable bottle handy and jazz it up with some lemon, cucumber, or mint for a refreshing twist. Instead of zeroing in on just one macronutrient (like going super high on protein or super low on carbs), try to create balanced meals that include a variety of foods. This way, you’ll enjoy steady energy levels and feel fuller for longer. Healthy habit: Use the “plate method”: fill half your plate with veggies, one-quarter with protein, and the last quarter with whole grains. Watch out for added sugars—they sneak into more foods than you might realize, from salad dressings to protein bars. The American Heart Association suggests keeping it to no more than 6 teaspoons a day for women and 9 for men, but the average adult is consuming nearly 17 teaspoons daily. Healthy habit: Swap out sugary desserts for fresh fruit or a piece of dark chocolate (70%+ cacao) instead. Too much salt can raise your risk of high blood pressure and heart disease, with processed foods and restaurant meals being the main culprits. Mindful eating is all about being present with your food—take your time to chew slowly, savor the flavors, and listen to your hunger signals. Research shows that those who practice mindful eating tend to consume fewer calories and feel more satisfied with their meals. Healthy habit: Turn off screens while you