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9 Nutrition Tips for Diet

In a year filled with food and nutrition insights, we've uncovered some surprising and straightforward advice to help you maintain a healthy lifestyle in 2023. Here are some of our favorite pearls of wisdom:

Chia Seeds for Nutritional Power:

Chia seeds have made a comeback and are worth incorporating into your diet. These tiny seeds are brimming with fiber and antioxidants. You can easily include them in your meals, from smoothies to puddings or by soaking them in plant milk for a satisfying snack.

Don't Discard Moldy Berries:

If one strawberry in your berry stash has mold, don't toss the entire lot. As long as the other berries are mold-free, you can safely store them in your fridge. Just ensure they are free of any visible spores before consumption.

Coffee Is A Health Booster:

The good news for coffee lovers continues. Research indicates that people who consume 1.5 to 3.5 cups of coffee per day, even with a teaspoon of sugar, have a reduced risk of death during the study period compared to non-coffee drinkers. So, feel free to savor that morning brew.

Natural Wine and Gut Health:

While natural wine has gained popularity, the idea that it significantly benefits gut health isn't firmly supported by research. A hangover is a hangover, whether from natural wine or conventional varieties.

Hydration from Foods:

Staying hydrated isn't solely about water. Many fruits and vegetables, like melons, strawberries, oranges, grapes, cucumber, and celery, also contribute to your fluid intake.

Processed Meats and Health Risks:

Consuming the occasional hot dog won't harm you, but processed meats have been linked to health concerns, including cancer, Type 2 diabetes, and heart disease. Consider plant-based alternatives, making sure to choose minimally processed options.

Embrace Whole Grains:

Many Americans fall short on whole grain consumption. You can make a positive change by incorporating high-fiber whole foods like oats and corn. Combining a slice of whole wheat bread, half a cup of cooked oatmeal, and three cups of popped popcorn will fulfill your daily whole grain requirements.

Try Matcha Instead of Afternoon Tea:

Matcha, the bright green tea powder, has become increasingly popular. Although more research is needed, it offers potential benefits due to its antioxidant-rich and caffeinated properties.

Avoid Sticky Snacks for Dental Health:

Snacks like dried fruit, candy, and gummies can adhere to your teeth, promoting sugar buildup and bacterial growth. To protect your dental health, opt for sugar-free gum and consume sugary drinks promptly instead of sipping them throughout the day.


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