Scientists and experts are continuously researching on the impact of food on our body and for good reasons! Eating a balanced diet is vital for good health and wellbeing.

We put a list together of the most common tips for your daily nutrition:

1. Drink water (especially before meals)

The best time to drink water is half an hour before your meals. Multiple studies showed that half a liter of water, 30 minutes before each meal, increases weight loss by approximately 44%. Water intake per day should be at least 2 liters and it can vary depending on the weight of the person.

2. Vegetables and fruits

Vegetables and fruits are the “default” health foods. They are loaded with probiotic fiber, vitamins, minerals and all sorts of antioxidants. Studies show that people who eat the a good amount of vegetables and fruits have a lower risk of heart diseases, type 2 diabetes and obesity.

3. Make sure you eat enough protein

Eating enough protein is very important and many experts believe that the recommended daily intake is too low. Protein is particularly important for weight loss, and works via several different mechanisms. A high protein intake can boost metabolism significantly, while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking. Eating protein has also been shown to lower blood sugar and blood pressure levels.

4. Minimize added sugar intake

Added sugar is the single worst ingredient in the modern diet. A high intake of added sugar is linked to numerous diseases including obesity, type 2 diabetes, heart disease and many forms of cancer.

5. Avoid processed junk food

All the processed junk foods are the biggest reason that more and more people are more overweight and sicker than ever before. These foods have been engineered to be “hyper-rewarding” – they trick our brains into eating more than we need, even leading to addiction. They are also low in fiber, protein and micronutrients (empty calories), but high in unhealthy ingredients like added sugar and refined grains.

6. Don’t go on a “diet”

Diets are notoriously ineffective, and rarely work well in the long term. “Dieting” is one of the strongest predictors for future weight gain. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it. Weight loss will follow as a natural response of your body on better food choices and improved metabolic health.

7. Get enough sleep

It may be just as important as diet and exercise: a good night sleep. Poor sleep can drive insulin resistance, throw your appetite hormones out of whack and reduce your physical and mental performance.