7 More Health and Nutrition Tips That Are Actually Evidence-Based

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

Qualified experts often seem to have opposite opinions. However, despite all the disagreements, there are a few things that are well supported by research. Here are 7 more  health and nutrition tips that are actually based on good science.

1. Avoid Artificial Trans Fats

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. It is best to avoid them like the plague.

2. Use Plenty of Herbs and Spices

There are many incredibly healthy herbs and spices out there. For example, ginger and turmeric both have great nutrition benefits like potent anti-inflammatory and antioxidant effects. You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

3. Take Care of Your Relationships

Social relationships are incredibly important. Not only for your mental wellbeing, 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.

4. 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. 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.

Studies show that people who track their food intake in one way or another tend to be more successful at losing weight and sticking to a healthy diet.

Basically, anything that increases your awareness of what you are eating is likely to help you succeed.

5. 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.

For this reason, your waist size may be a much stronger marker for your health than the number on the scale. Cutting carbs, eating more protein, and eating plenty of fiber are all excellent ways to get rid of belly fat.

6. 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 nutrition of the your body, instead of depriving it. Weight loss should follow as a natural side effect of better food choices and improved metabolic health.

7. 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.

Additionally, a massive review study that included 263,938 individuals found that egg consumption had no association with the risk of heart disease. What we’re left with is one of the most nutritious foods on the planet, and the yolk is where almost all of the nutrition benefits are found.

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

Article by: Authority Nutrition

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