10 nutrition tips to help you make 2024 a healthy new year

Watch enough food fads come and go, and you realize that the most valuable nutrition guidance is built on decades of research, in which scientists have looked at a question from multiple perspectives and arrived at something like a consensus.Here are 10 science-backed pearls to carry you into the new year.

1. The Mediterranean diet is good for you.

Decades of research support the Mediterranean diet — centered on fruits and vegetables, whole grains, legumes, olive oil, nuts, herbs and spices — as one of the healthiest ways you can eat. Its heart-health benefits are numerous, and it has been linked to a lower risk of Type 2 diabetes, cognitive decline and certain types of cancer.

2. Drink coffee on an empty stomach.

Nutrition experts say it’s worth prioritizing that morning meal — especially if it contains a balanced mix of protein, fiber and healthy fats. Studies have found that those who eat breakfast tend to enjoy a range of health benefits, including a lower risk of cardiovascular disease, Type 2 diabetes and obesity.

4. Take good care of your gut.

Keeping your digestive system healthy and running smoothly can protect you from life’s discomforts — like heartburn, bloating and constipation — as well as lead to better overall health. Prioritize fiber and consume a variety of plant-based and fermented foods.

5. You don’t need protein bars.

They’re often marketed as a health food or as essential fuel for athletic performance, but most protein bars are loaded with sugar. You’re better off meeting your protein needs with whole foods like yogurt, nuts, beans or eggs.

6. Go easy on the dark chocolate.

File this as one of the saddest nutrition news stories of 2023. Dark chocolate has some of the highest levels of lead and cadmium (heavy metals that can harm the body) when compared with other foods. Enjoying it in moderation — no more than about an ounce per day, experts say — will keep your risk low.

7. Blending fruits and veggies won’t destroy nutrients.

Puréeing fruits and vegetables in a blender won’t strip them of their vitamins, minerals or fiber. And, somewhat surprisingly, several small studies suggest that sipping your fruit in blended form won’t spike your blood sugar any more than when you eat it whole. So go ahead — enjoy your smoothie.

8. Cottage cheese is back.

You might associate cottage cheese with fad diets from the 1970s, but it’s a food that has stood the test of time. Cottage cheese was a breakout hit on TikTok this summer, and for good reason. You can eat it plain or use it as a versatile ingredient in both sweet and savory snacks, and it offers an impressive array of nutrients including protein, calcium, selenium and more.

9. Tofu really is good for you, too.

In past decades, people have worried that tofu and other soy foods might be linked with cancer or fertility problems because they contain estrogen-like compounds. But studies have put those fears to bed, scientists say. In fact, research suggests that eating soy-based foods may reduce your risk of heart disease and even some types of cancer.

10. Separate myths from facts.

Myths about nutrition tend to linger in American culture and in our minds, leaving us confused and sometimes even anxious about our eating decisions.