1. Limit Drinks with Added Sugars
Added sugars are lurking in many seemingly healthy drinks, like fruit punch and sports drinks. Unfortunately, taking in too many added sugars has been linked to adverse outcomes including chronic inflammation, obesity, hypertension, type 2 diabetes, metabolic syndrome and even depression according to a 2024 review article in BMC Psychiatry.
2. Include Fermented Food in Your Diet
Kimchi, sauerkraut and other fermented foods not only taste delish, but they also fuel the body with live probiotics that support our overall health in various ways. To give your body a boost of probiotics, start your day with plain yogurt, enjoy a miso soup at dinnertime or sip on a kombucha midday for some fermented goodness
3. Eat 2 to 3 Servings of Low-Mercury Non-Fried Fish Every Week
Although the 2020-2025 Dietary Guidelines for Americans suggest that most Americans eat at least 8 ounces of fish every week, the majority of people are sorely missing the mark. Fish, especially oily fish like salmon, is a rich source of DHA omega-3 fatty acids, selenium, vitamin B12 and a slew of other important nutrients that support our health.
Eating fish is linked to a plethora of potential health benefits too, including a reduced risk for cardiovascular disease, according to a 2022 review in Food Chemistry.
4. Swap Out Highly Processed Meat for Fresher Options
Highly processed meats like lunch meats, bacon and sausage are certainly convenient and incredibly appetizing. But these meat choices can also be loaded with nitrates, additives that, when heated, can produce potentially cancer-causing compounds, according to a 2020 report in Antioxidants (Basel). Many of these meat choices are loaded with sodium as well.
With that said, there are nitrate-free and reduced-sodium deli meats out there, so choose a deli counter with these options. Or use fresh cuts of meat like turkey, chicken and beef that are naturally lower-sodium and nitrate-free and can be just as satisfying to eat—and make healthy sandwich fillings too.
5. Have a Glass of Milk Every Day
Milk isn’t just for kids. As a staple food that is a perfect accompaniment to chocolate chip cookies, a glass of milk is loaded with 13 essential nutrients, including bone-building calcium, protein and magnesium. Yet, as nutrient-dense as milk is, most adults don’t drink even one glass of this beverage a day. If milk tends to bother your gut, try lactose-free milk or A2 milk to see if these options help.
6. Add Fruit to Your Midday Snack
In the U.S., only about 12% of us eat the recommended amount of fruit and 10% get the suggested servings of vegetables every day, per the CDC. And since a lower intake of fruit is linked to outcomes like increased risk of certain cancers, heart disease and stroke, sneaking in some fruit every day is a smart move.
When the 3 p.m. slump strikes, instead of reaching for sugary candy or caffeine-laden drinks, enjoying fruit as a part of your balanced snack can give you sustained energy along with some energy-supporting nutrients. Combining a serving of fruit with protein can help give your snack some staying power, so you will feel satisfied and avoid a potential sugar crash shortly after eating.
If you don’t have fresh fruit at your fingertips, know that dried, freeze-dried, frozen and canned fruit are all healthy options as well, as long as they don’t contain added salt or sugar. From freeze-dried blueberries to dried mango slices, the fruit choices are endless.
