27 HEALTH AND NUTRITION TIPS (EVIDENCE-BASED)

1. Don’t drink sugar calories.

2. Eat nuts.
3. Avoid processed junk food.
4. Don't fear coffee.
5. Eat fatty fish.
6. Get enough sleep.
7. Take care of gut health with probiotics and fiber.
8. Drink some water, especially before meals.
9. Don't overcook or burn meat.
10. Avoid bright lights before sleep.
11. Take vitamin D3 if sun exposure is rare.
12. Eat vegetables and fruits.
13. Make sure to eat enough protein.
14. Do cardio.
15. Don't smoke or do drugs, and drink moderately.
16. Use extra virgin olive oil.
17. Minimize sugar intake.
18. Don't eat a lot of refined carbs.
19. Don't fear saturated fats.
20. Lift heavy things.
21. Avoid artificial trans fats.
22. Use plenty of herbs and spices.
23. Take care of relationships.
24. Track every food intake.
25. Get rid of excess belly fat.
26. Don't go on diet.
27. Eat eggs, yolk and all.

Source:
Gunnars, Kris, BSc. (June 7, 2019). 27 Health and Nutrition
Tips That Are Actually Evidence-Based. Healthline. Link:
https://www.healthline.com/nutrition/27-health-and-nutrition-tips
 EATING THE RIGHT FOODS FOR EXERCISE

BREAKFAST: Get off to a good start.

Choosing the right kind of breakfast is crucial. Too many people rely
on simple carbohydrates to start their day. A plain white bagel or doughnut
won’t keep you feeling full for long.
In comparison, a fiber- and protein-rich breakfast may fend off hunger
pangs for longer and provide the energy you need to keep your exercise
going.
Follow these tips for eating a healthy breakfast:
 Instead of eating sugar-laden cereals made from refined grains, try
oatmeal, oat bran, or other whole-grain cereals that are high in fiber.
Then, throw in some protein, such as milk, yogurt, or chopped nuts.
 If you’re making pancakes or waffles, replace some of the all-purpose
flour with whole-grain options. Then, stir some cottage cheese into
the batter.
 If you prefer toast, choose whole-grain bread. Then pair it with an
egg, peanut butter, or another protein source.
 As a Filipino, pan de sal (or any bread) filled with fried egg, rice with
hard-boiled egg or fried egg, or just hard-boiled egg or fried egg are
my personal preferences, although they are mildly weak since they
are relatively cheap as compared to others because the others are
kind of hard to find.

CARBOHYDRATES: Count on the right carbs.

Carbohydrates are your body’s main source of energy. About 45 to 65
percent of your total daily calories should come from carbohydrates. This is
especially true if you exercise.
Consuming the right kind of carbohydrates is important. Many people
rely on the simple carbs found in sweets and processed foods. Instead, you
should focus on eating the complex carbs found in whole grains, fruits,
vegetables, and beans.
 Whole grains have more staying power than refined grains because you
digest them more slowly.

PROTEINS: Pack proteins into your snacks and meals.

Protein is essential for building and repairing muscles, helping you
enjoy the benefits of your workout.
Protein can come from:
 Poultry, such as chicken and turkey
 Red meat, such as beef and lamb
 Fish, such as salmon and tuna
 Dairy, such as milk and yogurt
 Legumes, such as beans and lentils
 Eggs
For the healthiest options, choose lean proteins that are low in
saturated and trans fats. Limit the amount of red meat and processed
meats that you eat.

FRUITS AND VEGETABLES: Boost your fruits and vegetables intake.

Fruits and vegetables are rich sources of natural fiber, vitamins,
minerals, and other compounds that your body needs to function properly.
They’re also low in calories and fat.
Aim to fill half your plate with fruits and veggies at every meal. Try to
“eat the rainbow” by choosing fruits and veggies of different colors. This will
help you enjoy the full range of vitamins, minerals, and antioxidants that the
produce aisle has to offer.

HEALTHY FATS: Choose healthy fats.

Unsaturated fats may help reduce inflammation and provide calories.
While fat is a primary fuel for aerobic exercise, we have plenty stored
in the body to fuel even the longest workouts. However, getting healthy
unsaturated fats helps to provide essential fatty acids and calories to keep
you moving.
 Healthy options include:
 Nuts
 Seeds
 Avocados
 Olives
 Oils, such as olive oil

WORKOUT SNACKS: Fuel up before exercise.

Pre-workout snacks that combine carbohydrates with protein can
make you feel more energized than junk foods made from simple sugars
and lots of fat.
Consider stocking your workout bag and refrigerator with some of
these simple snacks:
 Bananas
o Full of potassium and magnesium, which are important nutrients to
get on a daily basis.
o Help replenish these minerals while providing natural sugars to
fuel your workout.
o For added protein, enjoy your banana with a serving of peanut
butter.
 Berries, grapes, and oranges
o Full of vitamins, minerals, and water.
o Give you a quick boost of energy, and help you stay hydrated.
o Consider pairing them with a serving of yogurt for protein.
 Nuts
o Great source of heart-healthy fats and also provide protein and
essential nutrients and sustained energy for workout.
o Pair them with fresh or dried fruit for a healthy dose of
carbohydrates.
 Nut butter
o For a tasty protein-carbohydrate combo, you can spread peanut
butter on apply, banana, whole-grain crackers, a slice of whole-
grain bread.
CALORIES: Don’t cut too many calories.
If you’re trying to lose weight or tone your body, you may be tempted
to cut a ton of calories from your meals. Cutting calories is a key part of
weight loss, but it’s possible to go too far.
Weight loss diets should never leave you feeling exhausted or ill.
Those are signs that you’re not getting the calories you need for good
health and fitness.
A diet containing 1,200 to 1,500 daily calories is suitable for most
women who are trying to lose weight safely.
A diet with 1,500 to 1,800 daily calories is appropriate for most men
who are trying to shed excess pounds.
If you’re very active or you don’t want to lose weight while getting fit,
you may need to eat more calories.

TAKEAWAY: Balance is key.

As you settle into an active lifestyle, you’ll probably discover which
foods give you the most energy and which have negative effects. The key
is learning to listen to your body and balancing what feels right with what’s
good for you.
Follow these tips:
 Aim to make breakfast a part of your routine.
 Choose complex carbohydrates, lean protein sources, healthy fats,
and a wide variety of fruits and veggies.
 Stock your fridge and gym bag with healthy workout snacks.
The right balance of carbohydrates, protein, and other nutrients can
help fuel your exercise routine.
 HEALTHY EATING — A DETAILED GUIDE FOR BEGINNERS

Calories and Energy Balance

If you put in more calories than you burn, you will store them as new
muscle or body fat. If you consume fewer calories than you burn every day,
you will lose weight.

Macronutrients
These nutrients are needed in relatively large amounts.
 Carbs: 4 calories per gram. All starchy foods like bread, pasta and
potatoes. Also includes fruit, legumes, juice, sugar and some dairy
products.
 Protein: 4 calories per gram. Main sources include meat and fish,
dairy, eggs, legumes and vegetarian alternatives like tofu.
 Fats: 9 calories per gram. Main sources include nuts, seeds, oils,
butter, cheese, oily fish and fatty meat.

Micronutrients
Micronutrients are important vitamins and minerals that you require in
smaller doses.
 Magnesium, potassium, iron, calcium, all vitamins (from A to K).
If you eat a real food-based diet that includes plants and animals,
then you should get all the micronutrients your body needs without taking a
supplement.

Eat Whole Foods

The term "whole foods" generally describes natural, unprocessed
foods containing only one ingredient.
 Whole foods tend to be nutrient-dense and have a lower energy
density. This means that they have fewer calories and more nutrients per
serving than processed foods.
In contrast, many processed foods have little nutritional value and are
often referred to as "empty" calories. Eating them in large amounts is linked
to obesity and other diseases.

Foods to Eat (Most common here in Philippines and can be found in

almost anywhere)
 Vegetables: They are low in calories yet full of important
micronutrients and fiber.
o Broccoli o Onion o Tomato
o Carrot o Celery o Cabbage
o Cauliflower o Eggplant o Radish
o Cucumber o Lettuce o Squash
o Garlic o Mushrooms o Turnips
 Fruits: A natural sweet treat, fruit provides micronutrients and
antioxidants that can help improve health.
o Apple o Strawberry o Melon
o Avocado o Grapefruit o Pears
o Banana o Lemon o Pineapple
o Orange o Mango
 Meat and fish: The major sources of protein. In seafood, they are
especially rich in omega-3 fatty acids and iodine, two nutrients in
which most people are deficient.
o Lean beef o Salmon o Squid
o Chicken o Sardines o Shrimp
breast o Mussels o Tuna
o Lamb
 Nuts and seeds: One of the best fat sources available and also
contain important micronutrients.
 o Coconut
 Eggs: Pack a powerful combination of protein, beneficial fats and
micronutrients.
 Dairy: People who eat the most full-fat dairy have a lower risk of
obesity and type 2 diabetes. If the dairy comes from grass-fed cows,
it may be even more nutritious — as it’s higher in some bioactive fatty
acids like conjugated linoleic acid (CLA) and vitamin K2.
o Cheese o Milk o Yogurt
 Healthy starches: Whole food starchy foods under the grains, bread
and tubers are healthy and nutritious.
o Brown rice o Potato o Homemade
o Oats o Sweet low-carb
potato breads
 Beans and legumes: Fantastic sources of fiber, protein and
micronutrients.
o String o Lentils o Peanuts
beans
 Beverages:
o Water o Coffee o Tea
 Fats and oils: Marketed as health foods, including several sources of
saturated fat that were previously demonized.
o Coconut oil o Extra virgin
olive oil

Foods to Avoid Most of the Times

 Sugar-based products: Foods high in sugar, especially sugary
drinks, are linked to obesity and type 2 diabetes. Added sugars aren't
a necessary nutrient in your diet. Although small amounts are fine,
they can cause serious harm if eaten in large amounts on a regular
basis.
 o Low-Fat yogurt o Iced tea
o BBQ sauce o Protein bars
o Ketchup o Vitaminwater
o Fruit juice o Pre-made soup
o Spaghetti sauce o Cereal bars
o Sports drinks o Canned fruit
o Chocolate milk o Canned baked beans
o Granola o Bottled smoothies
o Flavored coffees o Breakfast cereal

 Vegetables: They are low in calories yet full of important

micronutrients and fiber.
o Broccoli
o Carrot
o Cauliflower
o Cucumber
o Garlic
o Onion
o Celery
o Eggplant
o Lettuce
o Mushrooms
o Tomato
o Cabbage
o Radish
o Squash
o Turnips