If you’re looking to freshen up your food habits, summer is the perfect time to do it. Farmers’ markets are bustling. Backyard grills are firing up. Picnic blankets are rolling out. And school buses have ground to a halt, giving us more time to cook and enjoy casual al fresco meals with friends.
Whatever your nutrition goals, you’re sure to find at least a few tips in some of our favorite nutrition articles of 2024—whether it’s learning to take the latest TikTok health hack seriously or cutting back on salt.
Here are 10 important nutrition lessons from the year so far.
1. The Mediterranean diet may be worth trying.
There’s a reason the Mediterranean diet is so beloved by nutritionists: Decades of research have linked it to a host of health benefits, including a reduced risk of cardiovascular disease, Type 2 diabetes, cognitive decline, and certain types of cancer. And best of all, it’s not a “diet” in the everyday sense: There’s no counting calories or cutting foods.
2. A glass of wine a day won’t keep the doctor away.
A few decades ago, it was widely understood that a glass or two of red wine a day was good for your heart. At the time, it was an appealing idea backed by research. But experts say the science has changed since then, and recent evidence suggests that the risks of drinking alcohol, including red wine, outweigh any potential benefits.
3. Avocados really are that good for you.
Whether they’re rounding out a grain bowl or enhancing a salad, avocados are a powerhouse of nutrients. They’re rich in heart-healthy fats and fiber, as well as vitamin E (essential for healthy skin) and potassium (good for managing blood pressure). If you haven’t considered adding avocados to your meal rotation yet, what are you waiting for?
4. Don’t believe the myth that you should delay your morning caffeine intake.
Some online influencers claim that avoiding caffeine for the first hour or two of the day will help you wake up more naturally and prevent an afternoon energy slump. But experts say the scientific data supporting this strategy is weak. And for those in certain professions, delaying your morning caffeine intake may even carry some risks.
5. Americans love shrimp, but finding the healthiest, most sustainable crustaceans isn’t easy.
From a nutritional perspective, shrimp isn’t a bad choice: It’s rich in protein, calcium, and vitamin B12, and low in unhealthy saturated fat. But both farm-raised and wild-caught versions can come with environmental and human rights issues, and some imported shrimp have been found to contain illegal substances like banned antibiotics and off-label preservatives. How to find the best shrimp for you and the environment? We’ve got your guide.
6. Reducing your sodium intake will probably help.
In recent years, researchers have debated how much sodium is truly too much, with some suggesting that the federal guidelines may be too strict.
But recent scientific data has made it clear: Most people in the United States consume far more sodium than recommended. And tracking your intake—no more than 2,300 milligrams a day—is helpful, especially if you have high blood pressure or are concerned about heart disease. (Think you can spot the saltiest foods? Take our quiz.)
7. Apple cider vinegar is not a panacea, but it may have surprising benefits.
Scroll through social media and you’ll find a list of health issues that apple cider vinegar supposedly treats. Some online advocates claim that it can soothe your stomach, lower blood sugar, clear up acne, help you lose weight, and more. While there’s no scientific evidence behind most of these ideas, some studies suggest that consuming this pungent kitchen staple may have certain benefits.
8. Your diet may be as important as medications in treating IBS.
Irritable bowel syndrome is a common and debilitating disorder with hallmark symptoms including abdominal pain, bloating, diarrhea, and constipation. One of the gold standard treatments is a low-FODMAP diet. This involves avoiding foods, at least temporarily, such as wheat-based products, legumes, some nuts, certain sweeteners, most dairy products, and many fruits and vegetables.
9. You don’t need to drink a gallon of water a day to quench your thirst.
Giant Stanley cups have become a trendy fashion accessory, but experts say it’s not necessary to drink water all day. How much water you need depends on how active you are, how hot it is, your age, and more. How do you know if you’re drinking enough? Here’s what the experts tell us.
10. The evidence against ultra-processed foods is growing.
You’ve probably seen these headlines: Consuming too many processed foods, such as sugary sodas, processed meats, salty snacks, and frozen dinners, may increase your risk of health problems like heart disease, Type 2 diabetes, obesity, and certain gastrointestinal diseases.
Experts are still trying to figure out if and how ultra-processed foods directly cause poor health, but in the meantime, they say it’s best to cut back when possible.