5 nutrition tips for diet

1  Include protein with every meal

Including some protein with every meal can help balance blood sugar. Some studiesTrusted Source suggest higher protein diets can be beneficial for type 2 diabetes. Other researchTrusted Source indicates balancing blood sugar can support weight management and cardiovascular health.

2  Eat oily fish

According to researchTrusted Source, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development. Some studiesTrusted Source indicate that omega-3 fatty acids can reduce the risk of cardiovascular disease.

3  Increase plant foods

ResearchTrusted Source suggests that plant-based diets may help prevent overweight and obesity. Doctors associate obesity with many diseases. According to some studies, including more plant foods in the diet could reduceTrusted Source the risk of developing diseases such as diabetes and cardiovascular disease.

4  Eat a rainbow

The saying ‘eat a rainbow’ helps remind people to eat different colored fruits and vegetables. Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficialTrusted Source to health, for example, carotenoids and anthocyanins.

5  Use extra virgin olive oil

As part of the Mediterranean diet, extra virgin olive oil has benefits to the heart, blood pressure, and weight, according to a 2018 health reportTrusted Source. A person can include extra virgin olive oil in their diet by adding it to salads or vegetables or cooking food at low temperatures.