10 Nutrition Tips for a Healthy New Year – The New York Times

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We’ve learned plenty about eating well. Here’s the advice we’ll carry with us into 2024.

As a health reporter who’s been following nutrition news for decades, I’ve seen a lot of trends that made a splash — and then sank. Remember olestra, the Paleo diet and celery juice?

Watch enough food fads come and go, and you realize that the most valuable nutrition guidance is built on decades of research, in which scientists have looked at a question from multiple perspectives and arrived at something like a consensus.

Here are 10 science-backed pearls to carry you into the new year.

Decades of research support the Mediterranean diet — which is centered on fruits and vegetables, whole grains, legumes, olive oil, nuts, herbs and spices — as one of the healthiest ways you can eat. Its heart-health benefits are numerous, and it has been linked to a lower risk of Type 2 diabetes, cognitive decline and certain types of cancer.

If you’re interested in adopting the Mediterranean diet but aren’t sure where to start, stay tuned. Starting Jan. 15, we’ll be sharing a week of practical guidance and recipes for Mediterranean-style eating in the Well newsletter, which you can sign up for here.

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