It is always a good idea to get your health on track by following some effective health and nutrition tips. Experts across the world are encouraging people to clean up their diet by ditching refined sugar and carbs, replacing alcohol with healthy drinks, incorporating more whole grains into their day, and minimizing meat consumption. We've put together a list of five key nutrition tips that will help you take control of your health.

What is the importance of nutrition?

One of the biggest factors that contribute to a healthy lifestyle is making sure that your body gets the nutrition it deserves. The food we consume plays an important role to maintain our health as adopting a balanced diet will enhance your general well-being. Without this, you will not have the energy or strength to get through the day.

So what is nutrition? Nutrition is made up of carbohydrates, proteins, fats, and vitamins (vitamins are compounds that are essential for survival), which together with herbs and minerals affect our body chemistry and allow us to live a healthy life.

The vital nutrients such as protein and fat are best obtained from animal products such as fish, chicken, eggs, and milk. Why is protein important to our diet? Proteins are essential for structural tissues that support our muscles and organs.

Nutrition tips for improving your health

Healthy nutrition tips to improve your health include the following:

1. Every meal should contain protein:

This is because it helps to increase metabolism, build muscle and burn fat. For breakfast, try eggs or beans and for lunch, you can have chicken or fish.

Protein also helps with the release of hormones, enzymes, and antibodies. The fat we require for energy is important when we do not get enough carbohydrates from our food.

2. Don't consume unhealthy fats, instead eat healthy fats:

Healthy fats are also a source of essential fatty acids which our body cannot produce by itself. Thus, the consumption of fats in moderation can help our body to thrive and fulfill our daily responsibilities to perfection.

Eat healthy fats like olive oil, canola oil, and peanut butter. Stay away from unhealthy fats like butter and mayonnaise. They're high in saturated fat and low in nutrients.

3. Consume more healthy carbs and whole grains:

The best nutrition tips include consuming 2-3 servings of whole grains like brown rice, wild rice, and quinoa per day to keep your blood sugar stable. This is because certain carbohydrates like these can help people with diabetes maintain good blood sugar levels. Consume a serving of whole grains, fruit, and veggies at every meal to keep your blood sugar stable.

4. Hydrate more frequently:

Drink enough water. Drink 2 liters of water per day (roughly 8 cups) to stay hydrated and flush out toxins from your body. Drinking too little water can lead to constipation, headaches, fatigue, poor concentration, missed periods in women among other problems.

5. Limit salt and sugar intake:

Limit processed foods and limit added salt and sugar. They're extremely high in sodium and increase the risk of high blood pressure, heart disease, and stroke. Eating too much sugar will not just leave you feeling guilty, it could also cause health problems. Sugar is very addictive and is known to cause weight gain because of its chemical properties. Eat healthy protein. Have 1/2 cup of beans or 1 egg per day to add variety to the diet, as well as potassium and B vitamins.

6. Consume more Fiber:

Fiber is important for good digestion and helps prevent constipation. Fiber-rich foods include whole grains, beans, fruit, and vegetables. Get physical activity. Regular physical activity can help control your weight by burning more calories. Fiber also helps to keep your heart healthy.

7. Get enough sleep:

Sleeping well is essential for many functions in our bodies, including the immune system, energy levels, moods, and mental health. Most adults require 7-8 hours of sleep a night to maintain good health.

8. Avoid highly processed foods:

Avoid highly processed foods like packaged foods, and minimize your intake of added sugars and saturated fats. Limit your intake of sugary drinks and snack foods. Eat organic whenever possible to avoid pesticides and other chemicals that can damage your gut.

9. Make sure to consume appropriate vitamins:

Consume enough vitamin B12 and folic acid, which can benefit mood and concentration. Consume vitamin D to improve bone strength and prevent osteoporosis. Make sure that the fruit and vegetable servings you consume are high in antioxidants since they help fight free radicals.

10. Regulate portion size:

Avoid eating out of the fridge or at restaurants, where portions can easily become oversized and caloric. Eat at home with calorie awareness and portion control, where critical control mechanisms are activated to control consumption. Enjoy fruits and vegetables.

Choose fruits and vegetables over processed foods as they're high in fiber and antioxidants that protect against cancer, heart disease, and other diseases. For example, eating one medium-size orange each day can prevent the risk of heart disease by up to 50 percent according to researchers.


The best foods to nourish your body include drinking magnesium-rich tea. Drinking magnesium-rich tea like oolong tea (black tea with milk), dandelion root, berry leaf, or licorice root can boost bone health by strengthening bones and improving the absorption of calcium. Eat fruits and vegetables that are high in fiber, like blueberries, raspberries, broccoli, leafy greens, and cruciferous vegetables.

Keep your portions small and choose low-sugar fruits like peaches, apricots, mangoes, blackberries, red grapes, and strawberries. These types of fruits have more water than higher-sugar fruits like olives, pears, and apples.

You can also try the Bakson Nutritional supplements containing all sorts of products to keep you healthy and improve your immunity. Keep an eye out for high sugar fruit juices: these are loaded with sugar and can exceed your daily recommended intake of calories.