Healthy Eating Archive

The general consensus is that healthy people who eat right need a vitamin or mineral supplement only if they have a diagnosed vitamin or mineral deficiency. Still, multivitamins may provide a safety net to fill dietary nutrition gaps even for people who mostly eat healthy. Studies have shown that taking multivitamins as prescribed usually doesn't cause any serious issues, and many over-the-counter brands are relatively inexpensive. Some people also view taking a daily multivitamin as another way to support a healthy lifestyle.

A 2023 study suggests that people with diabetes have higher risks of developing cardiovascular disease or dying earlier if they regularly drink sugary beverages.

A 2023 study suggests that eating more magnesium-rich foods contribute to better brain health—especially in women—as people get older. This may lower the risk of dementia.

Fatigue affects up to three-quarters of older adults with chronic conditions. Some causes are obvious, while others are less well recognized. They include sleep disorders, anemia, poor diet, thyroid problems, mood disorders, and medication use. People with prolonged, unexplained fatigue should see a doctor, who will perform a physical exam, ask about medical history, and in some cases perform blood or other tests. People can boost energy levels by exercising more, optimizing diet, using caffeine strategically, and limiting alcohol consumption.

A 2023 review of 70 studies found that both unprocessed and processed red meat are linked to higher risks of cardiovascular disease and diabetes, with no apparent difference in risk between men and women.

Four eating patterns—including the DASH, Mediterranean, pescatarian, and vegetarian diets—align most closely with recommendations for a heart-healthy diet, according to a 2023 scientific statement from the American Heart Association. These diets limit saturated fat and excess carbohydrates, especially highly processed carbohydrates and sugary drinks. Evidence supporting these diets comes from decades of randomized trials, population-based studies, and other research.

A heart-healthy diet that focuses on plant-based foods is closely tied to improved physical fitness. In a 2023 study, higher healthy diet scores had an effect that was similar to taking an additional 4,000 steps per day.

Eating a plant-based diet like the Mediterranean, MIND, or DASH diet has been shown to help people lose weight and lower their risk for heart disease and diabetes. But such a diet may also help men lower their risk for prostate cancer or help slow the spread of existing prostate cancer. The connection may be due to high consumption of inflammation-fighting fruits, vegetables, and fatty fish, and the fact that people who follow a plant-based diet eat less red meat and processed foods, high intakes of which are associated with cancer risk.

Intuitive eating is a plan designed to help people build a better relationship with food. It encourages people to listen to natural hunger and fullness cues. Two key principles include rejecting a diet mentality and the notion that foods are "good" or "bad." Weight loss can result, but it is not a chief goal. People can incorporate intuitive eating into their lifestyle by being mindful during meals, keeping a food journal, staying fueled, being patient, and seeking support from a dietitian or health coach.