9 nutrition tips for a healthier 2023
In the Well section we take a look at the food and nutrition coverage over the past year and reflect on what we’ve learned about eating (and drinking). Here are some of our favorite health nuggets of wisdom.
1. Chia seeds deserve a place in your diet.
In 2022, these super-powerful seeds seeped into puddings, pretzels, jams, and TikTok trends as chia—once again—surged in popularity. Experts say that chia seeds have earned their fame: they are packed with fiber and rich in antioxidants. You can add a tablespoon of seeds to a smoothie or soak them in non-dairy milk to make a snack.
2. You don’t have to discard all the fruits of the forest
A single moldy strawberry might look gross, but unless the others in the box have visible signs of spores, you can keep them in the fridge; just be sure to double check that they are free of fluff before eating.
3. You can feel calm with your morning coffee
The researchers found that people who drank between 1.5 and 3.5 cups of coffee a day, even with a teaspoon of sugar, were up to 30 percent less likely to die during the study period than those who didn’t drink. coffee: another reason to justify going for your first (or second, or third) cup.
4. Natural wine may not be better for your health
There is little research to back up claims that natural wine improves gut health, and a hangover is a hangover whether you drink natural or conventional wine.
5. There are foods that can help you hydrate
You don’t need to rely on water alone to replenish fluids; your favorite fruits and vegetables are also great sources of hydration. Consume melons, strawberries, oranges, grapes, cucumbers or celery.
6. Limit the amount of processed meats you eat
An occasional hot dog won’t ruin your health, but processed meats have been linked to cancer, type 2 diabetes, and heart disease. Plant-based alternatives are safer, but not all are the same: look for an option that is as unprocessed as possible.
7. Make whole grains a staple
Most Americans don’t eat enough of them, but you can go against the grain by incorporating these high-fiber foods, like oatmeal or corn, into your diet. One slice of whole wheat bread, half a cup of cooked rolled oats, and three cups of popcorn combined would meet the recommended daily needs for whole grains.
8. Swap afternoon tea for matcha
This bright green tea powder is ubiquitous, and while there’s no definitive research to show it’s a health food, matcha may have some benefits, like providing abundant antioxidants and plenty of caffeine.
9. Avoid sticky snacks
Nuts, candies, gummies… these foods can become lodged in the teeth and in the spaces between them, allowing sugar to remain in the mouth and encouraging bacterial growth. However, there are some steps you can take to prevent cavities, such as chewing sugarless gum and drinking that sugary drink all at once instead of sipping throughout the day.
Dani Blum is an associate reporter in the Well section of the Times.