17 Health and Nutrition Tips That Are Actually Evidence-Based

Get enough quality sleep

Ensure you’re getting enough quality sleep

The importance of getting enough quality sleep cannot be overstated. Not getting enough quality sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

There is no one-size-fits-all rule for how much sleep you need. Instead, it can vary from person to person and changes throughout your lifetime. Our sleep calculator can help you find your ideal bedtime and waking-up time.

Avoid bright lights before sleep

When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin.

Some ways to help reduce your blue light exposure is to wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and to avoid digital screens for 30 minutes to an hour before going to bed.

This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.

Eat more of these foods

Eat nuts and seeds

Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.

A 2023 review also found that nuts may reduce the risk of developing type 2 diabetes and heart disease.

Eat fatty fish

Fish is a great source of high quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is rich in anti-inflammatory omega-3 fatty acids and other nutrients.

Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.

Eat plenty of fruits and vegetables

Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have significant health effects.

In fact, the National Institute of Health (NIH) mentions that people who eat more fruits and vegetables tend to live longer and have a lower risk of heart disease, obesity, and other illnesses.

Stay hydrated

Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient.

Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.

Eat adequate protein

Eating enough protein is vital for optimal health, as it provides the raw materials your body needs to create new cells and tissues.

What’s more, this nutrient is particularly important for the maintenance of a moderate body weight.

High protein intake may boost your metabolic rate — or calorie burn — while making you feel full. It may also reduce cravings and late-night snacking.

Use extra virgin olive oil

Extra virgin olive oil is one of the healthiest vegetable oils you can use. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that have anti-inflammatory properties.

A 2025 review notes that it may also benefit heart health by reducing the chance of heart attacks and strokes.

Eat these foods in moderation

Limit sugary drinks

Sugary drinks like sodas, fruit juices, and sweetened teas are a primary source of added sugar in the American diet.

Several studies point to sugar-sweetened beverages increasing the risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.

Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and nonalcoholic fatty liver disease.

Healthier alternatives include:

• unsweetened teas
• sparkling water
• coffee

Limit your consumption of ultra-processed foods

Ultra-processed foods (UPFs) are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well.

Examples include:

• snack cakes
• fast food
• frozen meals
• packaged cookies
• chips

UPFs are highly palatable, meaning they are easily overeaten, and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed foods can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions.

In addition to low quality ingredients like refined oils, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.

Minimize your sugar intake

Added sugar is extremely prevalent in modern food and drinks. A high intake is linked to obesity, type 2 diabetes, and heart disease.

The Dietary Guidelines for Americans recommend avoiding highly processed, packaged, prepared, and ready-to-eat foods and beverages that have added sugars.

Instead, it’s important to look out for foods and beverages that use the word ‘healthy’ on their packaging. The Food and Drug Administration (FDA) has strict guidelines, known as the ‘healthy claim,’ which means all foods and drinks that use this term must be nutrient-dense and encouraged under the dietary guidelines.

Limit refined carbs

Not all carbs are created equal.

Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and may harm your health when eaten in excess. Most ultra-processed foods are made from refined carbs, like processed corn, white flour, and added sugars.

Studies show that a diet high in refined carbs may be linked to overeating, weight gain, and chronic diseases like type 2 diabetes and heart disease.

Move your body

Find time for regular movement

Doing aerobic exercise, or cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health.

According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate intensity activity each week.

Lift weights

Strength and resistance training are some of the best forms of exercise you can do to strengthen your muscles and improve your body composition.

It may also lead to important improvements in metabolic health, including improved insulin sensitivity — meaning your blood sugar levels are easier to manage — and increases in your metabolic rate, or how many calories you burn at rest.

If you do not have weights, you can use your own bodyweight or resistance bands to create resistance and get a comparable workout with many of the same benefits.

The Physical Activity Guidelines for Americans recommends resistance training twice per week.

Other healthy habits that can go a long way

Ensure you’re getting enough vitamin D

Vitamin D is a vital nutrient that supports bone and muscle health. It can also:

• reduce symptoms of depression
• strengthen your immune system
• lower your risk for cancer

However, most people are not getting enough vitamin D. If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.

Nurture your social relationships

Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.

Studies show that people who have close friends and family are healthier and live much longer than those who do not.

Taking time to maintain social connections can be a great way to improve your mental well-being and lower stress levels.

Meditate

Stress is a common part of life. Having ways to manage stressful periods can go a long way.

Meditation is one such way. Studies have shown that it can help to lower stress levels and reduce anxiety. Taking a few minutes to meditate before bed or first thing in the morning can be a great step in lowering overall stress levels.

The bottom line

A few simple steps can go a long way toward improving your eating patterns and wellness.

Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.

With the evidence-based tips above, it’s easy to introduce small changes that can have a big impact on your overall health.