10 tips on eating healthier

1. Consider the Mediterranean diet

Decades worth of research has found that the Mediterranean diet, which focuses on fruits, vegetables, whole grains, legumes, olive oil, nuts, herbs, and spices, is one of the healthiest ways to eat, Callahan writes.

The diet is good for your heart and has been linked with a lower risk of Type 2 diabetes, cognitive decline, and certain types of cancer.

2. You can drink coffee on an empty stomach

While some may experience heartburn, there's no evidence to suggest that drinking coffee on an empty stomach does any damage to your gastric lining or harms your digestive system, Callahan writes.

What's more, drinking coffee can actually be good for you, as it's been linked to a longer life and a lower risk of heart disease and Type 2 diabetes.

3. Kick off your day with a healthy breakfast

While it can be difficult to sit down for a healthy breakfast, experts say it's worth prioritizing the meal, Callahan writes. Experts recommend a breakfast that includes a mix of protein, fiber, and healthy fats.

Research has found that people who eat breakfast typically see a range of health benefits, including a lower risk of cardiovascular disease, type 2 diabetes, and obesity.

4. Care for your digestive system

Keeping your digestive system healthy not only protects you from things like heartburn, bloating, and constipation, but it also leads to better overall health, Callahan writes.

The best way to take care of your gut is by eating well, prioritizing fiber, and eating various plant-based and fermented foods.

5. Skip the protein bars

Protein bars are often marketed as a health food or helpful for athletic performance, but the majority of protein bars are full of sugar, Callahan writes. Experts say you're better off getting protein from yogurt, nuts, beans, or eggs.

6. Eat dark chocolate in moderation

Compared to other foods, dark chocolate has the highest levels of lead and cadmium, which are heavy metals that can harm your body, Callahan writes.

You don't need to give up dark chocolate entirely, but experts say you should keep your dark chocolate consumption to no more than around an ounce per day.

7. You can blend fruits and vegetables

Putting fruits and vegetables in a blender and pureeing them doesn't strip them of their vitamins, minerals, or fiber, Callahan writes. And in fact, some studies have found that drinking fruit in blended form won't increase your blood sugar any more than if you ate them whole.

8. Start eating cottage cheese

Not only is cottage cheese a versatile ingredient for sweet and savory snacks, it's also full of a variety of nutrients, including protein, calcium, selenium, and more, Callahan writes.

9. Recognize tofu as another healthy option

In the past, concerns have been raised that tofu and other soy foods could be linked to cancer or fertility problems since they contain estrogen-like compounds, but research has found that those fears are unfounded, Callahan writes.

In fact, research has also found that eating soy-based foods could reduce your risk of heart disease and even some types of cancer.

10. Separate nutrition myths from facts

Myths around nutrition have lingered in American culture and in people's minds for years, leaving people confused and anxious about eating decisions, Callahan writes.

According to nutrition experts, some of these myths include the idea that fresh produce is healthier than canned, frozen, or dried, that all fat should be avoided, and that calorie intake is the most important factor for long-term weight gain. (Callahan, New York Times, 12/28)

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