Nourish Your Summer: Key Nutrition Insights for 2024
Summer is the perfect time to refresh your eating habits with the abundance of fresh produce and the slower pace of life. Farmers' markets are bustling, grills are sizzling, and picnics are a delightful way to enjoy meals with friends and family. With more time to focus on cooking and enjoying outdoor meals, it's a great opportunity to rethink your food choices and explore new nutrition insights.
Here are 6 key takeaways from the latest science-backed nutrition research to help guide your choices in 2024.
1. Embrace the Mediterranean Eating Pattern
The Mediterranean diet remains a favorite among nutrition experts due to its extensive health benefits. Research has linked this diet to lower risks of cardiovascular disease, Type 2 diabetes, cognitive decline, and certain cancers. Unlike restrictive diets, the Mediterranean diet encourages the consumption of whole grains, fruits, vegetables, legumes, nuts, seeds, and healthy fats without calorie counting.
2. Rethink That Daily Glass of Wine
The once-popular belief that red wine is beneficial for heart health has been debunked by recent studies. While it was an appealing idea supported by past research, current evidence suggests that the risks of alcohol consumption, including red wine, outweigh any potential benefits. Two drinks per MONTH is considered the maximum now, with NO alcoholic drinks considered ideal. Luckily I have a long list of non-alcoholic liquors, beers, wine, and mocktails that have made ditching alcohol easy for many of my clients! Don't think about what you're missing – think about what you're gaining: more money in your bank account, clearer cognition, no headache the next morning, and trimming down that belly fat :-)
3. Avocados Are Nutritional Powerhouses
Avocados are rich in heart-healthy fats, fiber, vitamin E, and potassium. Incorporating avocados into your diet can enhance your meals while providing essential nutrients for healthy skin and blood pressure management. Eat in moderation, however, if you’re goal is to lose body fat as they are an energy-rich (i.e. high fat and high calorie) food.
4. Morning Caffeine Myths Debunked
Despite claims from online influencers, delaying your morning caffeine intake doesn't offer significant benefits. Experts suggest that the science behind this strategy is weak. For some of my athletes, I recommend cutting down on caffeine until race day so you get the full performance enhancing benefits! But if you love coffee and do not have trouble sleeping, having your morning caffeine whenever you like is perfectly fine.
5. Apple Cider Vinegar: Not a Cure-All, But Beneficial
While apple cider vinegar is touted for various health benefits, most claims lack scientific backing. However, some studies suggest it may offer certain benefits, such as aiding in blood sugar control.
6. Beware of Ultraprocessed Foods
Consuming ultraprocessed foods can increase the risk of so many health issues, including heart disease, Type 2 diabetes, and obesity. It can also cause every-day issues like bad skin, sugar highs and crashes throughout the day, poor sleep, and low energy levels. While researchers are still exploring the exact mechanisms, it's advisable to reduce intake of sugary sodas, processed meats, salty snacks, and frozen meals. You all know my “no more than 5 grams of Added Sugar” rule…let’s make it the law!
