Proper nutrition is essential for maintaining good health and preventing chronic diseases. In 2016, a lot of new nutritional trends emerged, but not all of them are backed by solid scientific evidence.

This guide will provide you with the most up-to-date and research-backed information about proper nutrition.

1. Macro and Micro Nutrients

Macro nutrients are carbohydrates, proteins and fats. They provide us with energy (calories) and are essential for building and repairing body tissues. However, not all calories are equal.

Eating refined carbohydrates and saturated fats can lead to weight gain and chronic diseases, while complex carbohydrates and unsaturated fats can improve health.

Micro nutrients are vitamins and minerals. They are needed in small amounts but are essential for optimal health. Poor dietary intake of micro nutrients can lead to various deficiencies and diseases.

2. Balanced Diet

A balanced diet should include a variety of foods from each food group, in appropriate portion sizes. The five food groups are fruits, vegetables, grains, proteins and dairy.

Eating a balanced diet can provide the necessary macro and micro nutrients for good health.

It is important to choose foods that are minimally processed, and are rich in fiber, vitamins, minerals and antioxidants.

Refined foods, such as white bread, white rice and sugar, should be limited as they provide empty calories and lack essential nutrients.

3. Portion Control

Portion control is vital for maintaining a healthy weight, as consuming too many calories can lead to weight gain and obesity. It is easy to overeat in restaurants and at home, as portion sizes have increased over the years.

A simple way to control portion sizes is to use smaller plates, cups and bowls, and to measure food portions with measuring cups and spoons. Eating slowly, and stopping when you are satisfied, rather than full, can also help control portion sizes.

4. Hydration

Drinking enough water is important for maintaining good health and preventing dehydration. Water is needed for various body functions, such as digestion, absorption and transportation of nutrients, and regulation of body temperature.

Drinking water can also help with weight loss, as it can reduce hunger and calorie intake. The recommended daily intake of water is 8-10 glasses for adults.

5. Dietary Supplements

While a balanced, whole foods-based diet can provide all the necessary macro and micro nutrients for good health, some people may benefit from taking dietary supplements.

Certain groups that may need supplements include pregnant women, older adults and those with a restrictive diet, such as vegans and vegetarians.

However, supplements should not be used as a replacement for a healthy diet. Some supplements can interact with medications or have harmful side effects, especially when taken in excess.

It is important to speak with a healthcare provider before taking any supplements.

6. Mindful Eating

Mindful eating means paying attention to the food you are eating, and being aware of your thoughts, feelings and physical sensations while eating. It can help with weight loss, as it can reduce overeating and emotional eating.

Practicing mindful eating involves eating slowly, savoring each bite and being present in the moment. It also involves paying attention to hunger and fullness cues, and eating when you are hungry, and stopping when you are satisfied.

7. Healthy Cooking Methods

The cooking method can impact the nutritional value of food. High heat, such as frying, grilling and baking, can destroy some of the nutrients in food, while boiling, steaming and poaching can preserve the nutrients.

Healthy cooking methods include boiling, steaming, poaching, grilling and baking. Using herbs and spices instead of salt can also reduce sodium intake.

8. Meal Planning

Meal planning can help with maintaining a healthy weight and saving time and money. It involves planning out meals, snacks and grocery shopping for the week, which can reduce the likelihood of eating out or buying processed foods.

When meal planning, it is important to include a variety of foods from each food group, and to choose healthy cooking methods. It can also be helpful to prepare meals in advance, and to use leftovers for future meals.

9. Food Label Reading

Reading food labels can help with making informed food choices. It allows for an understanding of portion sizes, calorie content and nutrient information.

When reading food labels, it is important to check the serving size, and to look for foods that are low in saturated fat, trans fat, sodium and added sugars. Foods that are high in fiber, vitamins, minerals and protein should also be chosen.

10. Individualized Nutrition

Nutrition needs vary depending on age, gender, body composition and activity level. Individualized nutrition is important for meeting nutrient needs and preventing chronic diseases.

It is important to consult with a registered dietitian to design a customized nutrition plan, especially for those with special dietary needs.