Eating a healthy and balanced diet has always been critical to maintaining a healthy lifestyle. With 2019 upon us, it is essential to focus on the latest nutrition tips to ensure that we are giving our bodies the necessary nutrients to thrive.

Here are the top 5 nutrition tips for 2019 illustrated.

1. Eat a Variety of Fruits and Vegetables

The USDA recommends that individuals consume a variety of fruits and vegetables of different colors each day. This is because different colored fruits and vegetables contain different nutrients and antioxidants that are vital for optimal health.

For example, orange fruits and vegetables like carrots and sweet potatoes are rich in beta-carotene. On the other hand, dark leafy greens such as spinach and kale are packed with iron and calcium. Eating a variety of fruits and veggies is an effective way to ensure that you’re getting all the nutrients your body needs.

2. Consume Healthy Fats

Gone are the days where fats were a big no-no in our diets. Now, it is recognized that we need a certain amount of healthy fats in our diet to function optimally.

Healthy fats such as Omega-3 fatty acids found in fish, nuts, and seeds are essential for brain function, and also for maintaining heart health. Consuming healthy fats can also help you feel fuller for longer, which makes it easier to maintain a healthy weight.

3. Incorporate Fermented Foods

Fermented foods are rich in probiotics, which are vital for a healthy gut. Research has shown that a healthy gut is critical for overall health and wellbeing.

Probiotics can help reduce inflammation in the gut, strengthen the immune system and aid in nutrient absorption. Incorporating fermented foods into your diet is an effective way to ensure that you’re getting the beneficial probiotics your body needs. Some popular fermented foods include kimchi, kefir, kombucha, and sauerkraut.

4. Steer Clear of Refined Sugars

Refined sugars are detrimental to our health. They are often added to processed foods to make them taste better, but they provide little to no nutritional value to our bodies.

Refined sugars can raise insulin levels in the body which, over time, can lead to numerous health problems like diabetes and heart disease. Instead of consuming refined sugars, opt for natural sugars found in fruits, which come packaged with essential nutrients and fiber.

5. Choose Whole Foods Over Processed Foods

Processed foods are often high in calories, unhealthy fats, and added refined sugars. Choosing whole foods over processed foods can have many benefits to your health.

Whole foods like fruits, vegetables, whole grains, and lean proteins contain important vitamins, minerals, and other nutrients that are vital to our health. Whole foods also tend to be much lower in calories, which makes it easier to maintain a healthy weight.

The Bottom Line

Overall, there are many ways to ensure that we are eating a healthy and balanced diet. It’s important to remember that everyone’s nutritional needs are different, so it’s essential to figure out what works best for you.

Incorporating these simple nutrition tips into your diet can take you one step closer to optimal health.