20 Evidence-Based Nutrition Recommendations for Optimal Health

(Baonghean.vn) - Gone are the days when the country's economic life faced many difficulties. Every morning when people woke up, they always wondered, "What can we eat today to be full and have the energy to work?!" Today, economic life has developed, the above question has been replaced by "What should we eat today to be more delicious, live healthier, more beautiful, ...?"

In response to the community’s need for a healthy and happy life, many recommendations are published in the media, but there is also a lot of confusion when it comes to health and nutrition, and even experts sometimes have conflicting opinions. Despite the disagreements, the following 20 recommendations on health and nutrition are actually based on internationally recognized scientific research and good consensus:

1.Use nuts and whole grains

Despite their high fat content, nuts and whole grains are very nutritious. They are rich in magnesium, vitamin E, fiber, and other nutrients. Studies show that some nuts can help with weight loss and protect against type 2 diabetes and heart disease (1;2;3). In addition, about 10-15% of the energy in some nuts is not absorbed into the body, but only increases metabolism. About 100-150g/day is recommended for adults, depending on the portion size.(a)

2.Eat enough protein

Eating enough protein is extremely important. Many experts believe that the recommended daily intake of protein is too low. Protein (including meat, seafood, beans, eggs, milk...) is especially important for weight loss and many other activities through a variety of mechanisms. A reasonably high protein diet, providing enough essential nutrients, also significantly boosts metabolism, making you feel full and automatically eat fewer calories. It can also suppress appetite and reduce late-night snacking (4).

3.Milk, eggs and egg yolks

Milk and eggs are so nutritious that they are often referred to as “nature’s multivitamin”. Don’t think that eggs are unhealthy because they are high in cholesterol. Studies show that eggs have no effect on blood cholesterol in most people who regularly eat them (5) and are not associated with the risk of cardiovascular disease (6). Milk and egg yolks are the most nutritious foods on the planet, containing almost every important nutrient. “Egg yolk rejection is one of the worst pieces of advice in the history of nutrition”.

Eating enough protein is extremely important (illustrative photo)

4.Should eat fish and fish oil, fish fat

There is widespread agreement that eating fish is good for your health. This is especially true of fatty fish like salmon, which is rich in omega-3 fatty acids and other nutrients. Studies show that people who eat more fish have a lower risk of disease than those who eat less fish, especially heart disease, dementia, and depression (7,8).

5.Should use olive oil

Extra virgin olive oil is a very good fat. It is rich in monounsaturated fats and powerful antioxidants that have anti-inflammatory effects and support heart health. People who regularly consume olive oil have a much lower risk of dying from heart attacks and strokes. (9;10)

6.You should eat lots of green vegetables and fruits.

Fruits and vegetables are scientifically proven health foods. They are packed with fiber (prebiotics), vitamins, minerals, and all sorts of antioxidants. Some of these have beneficial biological effects that promote health and prevent disease. Studies show that people who eat more fruits and vegetables live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other diseases. (11; 12)

7.You should supplement Vitamin D3 if you lack exposure to morning sunlight.

Most people are exposed to sunlight, an indispensable factor for synthesizing vitamin D, which is very important in the process of calcium absorption and bone formation as well as many other metabolic processes in the body. Sufficient and reasonable exposure to natural sunlight is essential and best for general health and bones in particular. You should sunbathe for about 15-30 minutes every morning; between 7am and 9am in winter, 6:30am and 8:30am in summer, because this is the safe time for sunbathing. However, with the process of industrialization, the speed of urbanization along with the shift in occupational structure, many people today do not get enough sunlight, so it is necessary to supplement vitamin D3 and calcium from supplements. This will help you improve bone health, increase physical condition, reduce symptoms of depression and reduce the risk of cancer. Vitamin D can also help you live longer. (13;14;15);

8. Should supplement enough intestinal probiotics and digestive fiber

The beneficial bacteria in your gut, commonly known as probiotics, are important for all aspects of digestive health. Disrupting the balance of bacteria in the gut has been linked to a number of serious chronic non-communicable diseases, including heart disease, cancer, diabetes, and metabolic disorders, including obesity. (16) A good way to improve gut health is to eat foods rich in probiotics, such as live yogurt, sauerkraut, sauerkraut, and high in fiber (vegetables, whole grains, etc.). Fiber not only has many health benefits, but also provides fuel and food for beneficial gut bacteria to grow. (17)

9.The best time to drink water is 30 minutes before each meal.

Water is the substrate for all physiological and biochemical reactions in the body. Drinking enough water has many benefits. Importantly, it can help increase the amount of calories you burn, increasing metabolism by 24-30% in 1-1.5 hours, and can burn 96 calories if you drink 2 liters of water per day.(18) The best time to drink water is half an hour before meals. One study found that half a liter of water, 30 minutes before each meal, supported 44% of the weight loss process.(19)

10.Should drink coffee reasonably according to needs and work circumstances.

Depending on your work needs and living habits, choose the right time to drink coffee to help you relax, feel refreshed, and improve work efficiency. Note that you should not drink it too late at night because it will make it difficult for you to sleep. Coffee has many antioxidants, and studies show that people who drink coffee live longer, reduce the risk of type 2 diabetes, Parkinson's disease, Alzheimer's disease and many other diseases. (20;21)

All Vinamilk products from liquid milk, condensed milk, powdered milk, yogurt, baby food, special nutritional products, ice cream and dairy products... all apply advanced technology that meets international standards.

11.You should calculate and build your daily diet.

It is important to know how many calories you are eating and to make sure you are getting enough protein, carbohydrates, fat, fiber, micronutrients and water.

12.Limit drinking soft drinks of all kinds

Sugary drinks (powder, liquid sugar) cause an imbalance in energy towards excess. The nervous system receives signals that the energy balance coefficient of liquid carbohydrates is lower than that of solid carbohydrates at the same energy intake level (22). For example, when you need to compensate for energy lost due to activities, exercise, etc., you must take in an amount of energy that is just enough for the loss. If you use solid carbohydrates to compensate for enough energy, the nervous system asks the digestive system to stop eating and drinking. In case you use enough liquid carbohydrates, it is enough, but your brain thinks that there is still a 17% shortage! And will send a nerve impulse to the digestive system to order you to eat and drink more!!! This is the cause of energy imbalance as mentioned. In addition, drinking soft drinks of all kinds is closely related to obesity, type 2 diabetes, cardiovascular disease and other health problems. (23;24).

13.Limit processed foods (packaged foods)

Packaged foods are the biggest reason for rising global obesity rates and are a health and economic burden for every country. What's more, these foods are designed and manufactured to be "super convenient," making us eat more of them, even leading to addiction in some people.(25) They are also low in fiber, protein, and micronutrients (often just empty calories), and high in unhealthy ingredients like added sugars and refined grains.

14.Avoid artificial trans fats

Avoid products containing trans fat, which is a harmful type of fat. It comes from industrially packaged products or products fried in recycled or re-fried oils. This type of fat is closely linked to many dangerous diseases, especially chronic non-communicable diseases.(26)

15.Do not overcook or over-fry meats.

Meat is a great part of the diet. It is rich in protein and contains many important nutrients. When meat is overcooked or overcooked (burned, charred, etc.), it can lead to the formation of harmful compounds that increase the risk of cancer.(27)

16. Do not smoke or abuse alcohol

Both alcohol and tobacco are among the leading causes of unfortunate deaths that could have been prevented. (28) Both alcohol and tobacco are closely linked and have unpredictable consequences for health and a healthy lifestyle. Drinking parties make cigarettes seem more interesting and vice versa, cigarettes also make glasses of beer and wine taste better! This is a sweet trap that leads you into a pathological spiral that gets worse and worse. And if you don't change or control it, the destination of this spiral is the cemetery. (29) Those who are still sober enough to hold a glass of wine or a cigarette to their lips must be smart enough to realize the harmful effects and dangers of alcohol, beer and tobacco that have been mentioned many times by the health media.

Get enough sleep every day.

17. Get enough sleep

The importance of getting enough, good sleep is undeniable. It’s as important as proper diet and exercise. Poor sleep can promote insulin resistance, throw your appetite hormones out of whack, and reduce physical and mental performance.(30) What’s more, it’s a huge risk factor for future weight gain and obesity. One study found that short, poor-quality sleep increased the risk of obesity in children by 89%, and the risk of obesity in adults by 55%.(31)

Each person's schedule is different depending on the nature of work as well as age. Depending on what time you want to wake up for the next morning's work - study, you decide to go to bed early or late. However, growth hormone (especially in immature age) as well as the recovery, regeneration and metabolism processes in the body work optimally in deep sleep, between 10 pm and 3 am the next morning. Therefore, the American Academy of Sleep Medicine recommends the golden time to start daily sleep around 9 pm.

18. Avoid exposure to white light or high intensity light before going to bed

Exposure to this type of light in the bedroom disrupts the production of the sleep hormone melatonin.(32) Using a night light with an amber glass bulb before bed allows for optimal melatonin production, helping you sleep better.(33)

19. Do aerobics, walking or other physical activity every day.

Daily aerobic exercise, walking, or strength training is one of the best things you can do for your physical and mental health. It is especially effective at reducing belly fat, the harmful fat that builds up around your internal organs, etc., and significantly improves your health and metabolism.(34)

20. Be open, friendly and caring in your relationship

Social relationships are incredibly important. Not just for your mental health, but also for your physical health. Studies show that people who feel close, connected, and happy with their friends, co-workers, loved ones, and family are healthier and live longer.(35;36)

With the 20 recommendations above, we hope that they will make a positive difference, helping your life become more colorful, more meaningful and happier.

Dr. Nguyen Vu Linh

(Vinamilk Nutrition Center)