by If you want to refresh your eating habits, summer is the season to do it. Farmers markets are overflowing. Backyard grills are burning. Picnic blankets are falling out. And school gatherings have been delayed, giving us more time to cook and enjoy relaxed outdoor meals with friends.
Whatever your food goals, you’re bound to find at least a few nuggets of wisdom in some of our favorite nutrition articles of 2024 — whether it’s learning to take the latest TikTok health hack with a grain of salt , or cutting back on salt. .
Here are 10 key nutrition takeaways from the year, so far.
1. It might be worth trying a Mediterranean eating pattern.
There’s a reason the Mediterranean diet is so popular with nutrition experts: Years of research have linked it to various health benefits, including reduced risks of cardiovascular disease, Type 2 diabetes, cognitive decline and certain types of cancer. And best of all, it’s not a “diet” in the colloquial sense: There’s no counting calories or cutting out foods.
2. A glass of wine a day won’t keep the doctor away.
A few years ago, it was commonly understood that a daily glass or two of red wine was good for your heart. It was an attractive idea that was supported by research at the time. But the science has since changed, experts say, and the latest evidence suggests that the risks of drinking alcohol — including red wine — outweigh any potential benefits.
3. Avocados are so good for you.
Whether they’re rounding out a bowl of grain or topping a salad, avocados are a nutritional powerhouse. They are rich in heart-healthy fats and fibre, as well as vitamin E (essential for healthy skin) and potassium (helpful to manage blood pressure). If you haven’t already considered incorporating avocados into your meal rotation, what are you waiting for?
4. Don’t fall for the myth that you should skip your caffeine in the morning.
Some online influencers claim that avoiding caffeine for the first hour or two of the day will help you wake up more naturally and prevent afternoon energy slumps. But experts say the science to support this strategy is thin. And for people in certain professions, delaying your morning caffeine may have some risks.
5. Americans love shrimp – but the healthiest and most sustainable crustaceans aren’t easy to come by.
Nutritionally, shrimp is not a bad choice: It is high in protein, calcium and vitamin B12, and low in unhealthy saturated fats. But both farmed and wild versions can come with environmental and human rights baggage, and some imported prawns have been found to contain illegal substances, such as banned antibiotics and unlabelled preservatives. How can you find the best shrimp for you and the environment? We have a guide.
6. You will probably benefit from scaling back on sodium.
In recent years, researchers have debated how much sodium is really too much, with some suggesting that the federal guidelines may be too strict.
But the latest science is clear: Most people in the United States eat far more sodium than is recommended. And it pays to keep an eye on your consumption — not aiming for more than 2,300 milligrams a day, especially if you have high blood pressure or are concerned about heart disease. (Think you can spot the saltiest foods? Take our quiz.)
7. Apple cider vinegar isn’t a cure-all, but it may have some surprising benefits.
Scroll through social media and you’ll find a laundry list of health woes that apple cider vinegar supposedly cures. Some online proponents claim it can settle your stomach, lower blood sugar, clear acne, help you lose weight and more. While most of these ideas have no science to back them up, some studies suggest that there may be some benefits to consuming this sour kitchen staple.
8. When treating IBS, your diet may be just as important as medication.
Irritable bowel syndrome is a common and debilitating condition, with tell-tale symptoms such as abdominal pain, bloating, diarrhea and constipation. One gold standard treatment is the low-FODMAP diet. That means avoiding foods like wheat-based products, legumes, some nuts, certain sweeteners, most dairy products and many fruits and vegetables, at least temporarily.
9. You don’t need to chug a gallon of water a day to stay hydrated.
Giant Stanley tumblers have become hot fashion accessories, but there’s no need to guzzle water all day, experts say. The amount of water you need will depend on how active you are, how hot it is, your age and more. How can you tell if you are drinking enough? Here’s what experts told us.
10. The evidence against ultra-processed foods is mounting.
You’ve probably seen the headlines: Eating too many ultra-processed foods – such as sugary sodas, processed meats, salty snacks and frozen meals – can increase the risk of health conditions such as heart disease, Type 2 diabetes, obesity and certain gastrointestinal diseases to increase.
Experts are still trying to understand how, or even if, ultra-processed foods directly cause poor health. But in the meantime, it’s best to cut back when you can, they say.
