As a health reporter who’s covered nutrition news for decades, I’ve seen many trends rise — and then sink. Remember olestra, the Paleo diet and celery juice?
Watch enough food trends come and go, and you realize that the most important nutritional guidelines have been developed over decades of research, where scientists have looked at a question from multiple perspectives and come up with something like a consensus.
Here are 10 science-backed pearls to carry you into the new year.
1. The Mediterranean diet is really 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 many, and it has been linked to a lower risk of Type 2 diabetes, cognitive decline and some types of cancer.
If you’re interested in adopting the Mediterranean diet but aren’t sure where to start, stay tuned. Starting from Jan. 15, we’ll be sharing a week of practical guidance and recipes for Mediterranean-style meals in the Well newsletter, which you can sign up for here.
2. It’s OK to drink coffee on an empty stomach.
Some people may experience heartburn, but there is no evidence that drinking coffee on an empty stomach can damage your gastric lining or otherwise harm your digestive system, experts say. And there are reasons to feel good about your morning drink: Drinking coffee has been linked to a longer life and a lower risk of heart disease and Type 2 diabetes.
3. Start your day with a healthy breakfast.
Mornings can be hectic, and it can be tempting to grab a quick muffin or skip breakfast altogether. But nutrition experts say it’s worth prioritizing that morning meal — especially if it contains a balanced mix of protein, fiber and healthy fats. It will perk up your day, and studies have found that breakfast eaters 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 functioning properly can protect you from life’s discomforts — like heartburn, bloating and constipation — as well as lead to better overall health. Unsurprisingly, the best way to take care of your gut is to feed yourself (and by extension, your gut microbes) well, by prioritizing fiber and consuming a variety of plant-based and fermented foods.
5. You probably don’t need protein bars.
They are 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, experts say.
6. Go easy on the dark chocolate.
File this as one of the saddest nutrition news of 2023. Dark chocolate has some of the highest levels of lead and cadmium (heavy metals that can harm the body) compared to other foods. Fortunately, you don’t have to give up your dark chocolate habit entirely. Enjoying it in moderation — no more than an ounce per day, experts say — will keep your risk low.
7. Mixing fruits and vegetables will not destroy their nutrients.
Pureeing fruits and vegetables in a blender will not strip them of their vitamins, minerals or fiber. And, somewhat surprisingly, some small studies suggest that sipping your fruit in blended form won’t raise your blood sugar any more than if you ate it whole. So go ahead — enjoy your smoothie. And check out our tips to make yours more nutritious.
8. Cottage cheese is back.
You might associate cottage cheese with fad diets since 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 is really good for you, too.
In recent decades, people have been concerned that tofu and other soy foods may be linked to cancer or fertility problems because they contain estrogen-like compounds. But studies have put those fears to rest, scientists say. In fact, research suggests that eating soy-based foods can reduce your risk of heart disease and even some types of cancer.
10. It’s hard to separate nutrition myths from facts.
Myths about nutrition often linger in American culture and minds, leaving us confused and sometimes even anxious about our food decisions. We asked 10 nutrition experts which myths they wish would disappear like plates of fresh cookies at a holiday party.
