Best Nutrition Secrets

1-Drink a second cup of coffee. 

  It might lower your risk of adult-onset diabetes, according to a study in the American Journal of Clinical Nutrition.

 2. Keep serving dishes off the table. 

 Researchers have found that when people are served individual plates, as opposed to empty plates with a platter of food in the middle of the table, they eat up to 35 percent less!

 
3. Think before you drink. 

The average person drinks more than 400 calories a day--double what he or she used to--and alone gets around 10 teaspoons of added sugar every single day from soft drinks. Swap out sweetened teas and sodas for no-cal drinks and you could lose up to 40 pounds in a single year!





4. Practice total recall.

British scientists found that people who thought about their last meal before snacking ate 30 percent fewer calories that those who didn't stop to think.

The theory: Remembering what you had for lunch might remind you of how satiating the food was, which then makes you less likely to binge on your afternoon snack.


 
5. Eat protein at every meal. 


Dieters who eat the most protein tend to lose more weight while feeling less deprived than those who eat the least protein. It appears that protein is the best nutrient for jumpstarting your metabolism, squashing your appetite, and helping you eat less at subsequent meals.










6. Choose whole-grain bread.

Eating whole grains (versus refined-grain or white bread) has been linked to lower risks of cancer and heart disease.










7. Think fish.

Consuming two 4- to 6-ounce servings of oily fish a week will sharpen your mind. Among the best: salmon, tuna, herring, mackerel, and trout. They're high in docosahexaenoic acid (DHA), which may reduce your risk of Alzheimer's. Study participants who had high blood levels of DHA also performed better on nonverbal reasoning tests and showed better mental flexibility, working memory, and vocabulary than those with lower levels.



 
8. Eat a handful of fruit and vegetables a day. 


In one study, people who ate four or five servings scored higher on cognitive tests than those who consumed less than one serving.








9. Sip green tea.


It might help you build a strong skeleton, say researchers in China, and help protect you from broken bones when you're older. And one study found that it helps fight bad breath, too.












10. Sleep 8 hours a night.

Too much or too little shut-eye can add extra pounds, say Wake Forest University researchers.

11. Drink two glasses of milk daily.


People who drink the most milk have about a 16 percent lower risk of heart disease than people who drink the least. (I recommend nonfat or 1 percent milk.)









12.  Snack on walnuts.

Eating a handful of walnuts each day may boost your HDL (good) cholesterol fastest, while lowering your LDL (bad) cholesterol.
25. Scramble your breakfast. People who ate eggs in the morning instead of a bagel consumed 264 fewer calories the rest of the day, according to a Saint Louis University study. That’s because protein is more filling than carbs.
----
Source:Shine