As we move into a new year, it's important to remember the valuable findings from our reporting on diet and nutrition in 2021. Here are 10 key takeaways to keep in mind when making food choices in the supermarket or the kitchen.
1. Instead of labeling foods as “good” or “bad,” focus on the overall patterns in your diet. The American Heart Association's new dietary guidelines emphasize making sustainable changes that take into account individual preferences and cultural practices.
2. What you eat can have a significant impact on your mental health. Opting for whole foods like vegetables, fruits, and nuts may be more beneficial for your mental well-being compared to sugary and high-fat comfort foods.
3. Coffee lovers can rejoice as studies continue to show health benefits associated with coffee consumption, including reduced risks of various diseases.
4. The foods we eat play a significant role in shaping our gut microbiome, which in turn influences our overall health. A diet rich in nutrient-dense whole foods promotes beneficial gut microbes and supports good health.
5. Highly processed foods may have addictive properties, leading to intense cravings and a loss of control over consumption. Opt for whole foods whenever possible.
6. While carbonated water is a better choice than sugary drinks, it can be erosive to teeth and contribute to bloating. Water remains the best option for hydration.
7. Contrary to popular belief, you don't need to force yourself to drink eight glasses of water per day. Listen to your body and drink when you're thirsty.
8. Incorporating fermented foods like yogurt and kimchi into your diet may improve gut health and reduce inflammation throughout the body.
9. Following a Mediterranean-style diet rich in fruits, vegetables, and whole grains may help ward off persistent acid reflux symptoms.
10. Consuming a variety of fruits and vegetables rich in flavonoids may support brain health and protect against age-related cognitive decline.
As we navigate the complexities of diet and nutrition, these findings can serve as valuable guidelines to help us make informed choices that support our overall well-being in the new year.