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27 Health and Nutrition Tips That Are Actually Evidence-Based

There is a lot of confusion when it comes to health and nutrition.

People, even qualified experts, often seem to have the exact opposite opinions.

However, despite all the disagreements, there are a few things that are well supported by research.

Here are 27 health and nutrition tips that are actually based on good science.

1. Don’t Drink Sugar Calories

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 (1).

For this reason, when you drink soda, you end up eating more total calories (2, 3).

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems (4, 5, 6, 7).

Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar (8).

2. Eat Nuts

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

They are loaded with magnesium, vitamin E, fiber and various other nutrients (9).

Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease (10, 11, 12).

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 (13).

In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates (14).

Health Tips

              Morning Habits Health Experts Swear By

Every morning, the choices you make can set the tone for your entire day and affect your health, for better or worse. Unfortunately, we all know how easy it is to get off track when you feel pulled in a million directions as soon as the alarm goes off.

Still, creating healthy a.m. habits pays off. Making time for a balanced breakfast, for example, helps you stay at a healthy weight and can stabilize blood sugar levels. Morning workouts are also a boon for your body: People who exercise in the morning may burn more body fat and stress less.

Plus, there’s more to a successful morning routine than eating right and exercising. Many top health experts take advantage of the quiet morning hours to set goals and practice mindfulness, which is a research-backed way to boost your brainpower, increase focus, handle stress better, and improve your relationships. Read on to learn the top five ways health experts take care of their physical (and mental) health every single a.m.
1. They never skip breakfast.

Usually I have oatmeal made with nonfat milk, peanut butter, and chia seeds; orange juice mixed with seltzer; and a cup of black coffee. If I’m running late, I might just have a slice of whole wheat bread or one waffle with peanut butter. While I’m eating I multitask by reading the paper and checking email.