20 Nutritional Facts YOU Should Know

March is National Nutrition Month and WHUR’s Health Squad is giving you common sense ways to improve nutrition!

1. Don’t Drink Sugar Calories

Sugary drinks are the most fattening things you can put into your body because liquid sugar calories don’t get registered by the brain in the same way as calories from solid foods. When you drink soda, you end up eating more total calories.

2. Don’t be fooled by labels

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease and all sorts of health problems. Keep in mind that fruit juices are almost as bad as soda in this regard. They contain just as much sugar, and the small amounts of antioxidants do NOT negate the harmful effects of the sugar.

3. Eat Nuts

Despite being high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber and various other nutrients. Studies show that nuts can help you lose weight, and may help fight type 2 diabetes and heart disease.

4. Nuts can help your metabolism

About 10-15% of the calories in nuts aren’t even absorbed into the body, and some evidence suggests that they can boost metabolism. In one study, almonds were shown to increase weight loss by 62% compared to complex carbohydrates.

5. Don’t be afraid when it come to coffee

Coffee has been unfairly demonized. The truth is that it’s actually very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s and numerous other diseases.

6. Eat fatty fish

Pretty much everyone agrees that fish is healthy. This is particularly true of fatty fish, like salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of all sorts of diseases, including heart disease, dementia and depression.

7. Take care of your gut

A disruption in the gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity. A good way to improve gut health, is to eat probiotic foods like live yogurt and sauerkraut and take probiotic supplements, and eat plenty of fiber. Fiber functions as fuel for the gut bacteria.

8. Drink water, lose weight

Drinking enough water can help boost the amount of calories you burn. The best time to drink water is half an hour before meals. One study showed that half a liter of water, 30 minutes before each meal, increased weight loss by 44%.

9. Don’t burn your meat

Meat can be a nutritious and healthy part of the diet. It is very high in protein, and contains various important nutrients. The problems occur when meat is overcooked and burnt. This can lead to the formation of harmful compounds that raise the risk of cancer.

10. Eat Veggies and Fruits more

Vegetables and fruits are the “default” health foods, and for good reason. Studies show that people who eat the most vegetables and fruits live longer, and have a lower risk of heart disease, type 2 diabetes, obesity and all sorts of diseases

11. Make sure to get enough protein

Eating enough protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism while making you feel so full. Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.

12. Use EVOO

Extra virgin olive oil is the healthiest fat on the planet. Its loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation. EVOO leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes.

13. Saturated fats got a bad rap

The “war” on saturated fats was a mistake. It is true that saturated fat raises cholesterol, but it also raises HDL (the “good”) cholesterol and changes the LDL from small to large, which is linked to a lower risk of heart disease.

14. Add some herbs and spices

There are many incredibly healthy herbs and spices out there. For example, ginger and tumeric both have potent anti-inflammatory and antioxidant effects. You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

15. Don’t throw away the yolk

Whole eggs are so nutritious they’re known as “nature’s multivitamin.” Studies show eggs have no effect on blood cholesterol in the majority of people. Telling people to throw away the yolk is among the worst pieces of advice in the history of nutrition.

16. Look for Protein

Chicken, fish and beans are good choices for protein. Just remember to remove skin and visible fat from poultry. If you do eat red meat, limit it to once in a while and keep your portion size portion size small and choose the leanest cuts.

17. Don’t be so hard on yourself

One meal won’t “make” or “break” your health but the trends in your diet will. What you eat on a regular basis will help keep you healthy or will gradually contribute to illness, Choose whole grains, beans and fish over highly processed foods most of the time.

18. Get to know your food

Cook as much as you can. Learn knife skills, grow some of your own food if you can and get intimate with your kitchen. Good nutrition will sort itself out if you learn all about the food you serve yourself and family. Trendy diets and tricks are not the answer to good nutrition.

19. Eat more fiber

Fiber has a ton of health benefits but for weight loss, it keeps you FULL! Instead of a ‘ho-hum’ granola bar, boring cereal flakes, or random whole grain look for the ones that pack the punch of fiber. Look for snacks with 5 or more grams of fiber per serving.

20. Eat in combos

Combining foods increases your metabolism and controls hunger better. For example, have you ever eaten a fruit and still felt hungry? Try adding peanut butter, almond butter, nuts, cheese, or yogurt to the fruit. When it comes to food combinations, an easy rule of thumb is to remember to eat at least 2 food groups for a hearty, satisfying snack.



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I am a digital content creator and have worked in the digital space for more than ten years. "Robinrazzi" is a nickname given from a former colleague because I'm known for having a camera in hand at all times. I have traveled the world covering entertainment events, celebrities and anything trending. I earned my BA in Communications from Penn State and a MS in Marketing from Johns Hopkins University. I currently serve as Director of Digital Content for WHUR and the Howard University Radio Network.

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