If you’re looking to revamp your eating habits, summer is the season to do just that: Farmers markets are bustling, backyard grills are firing up, picnic blankets are rolling out, and school pickups and drop-offs mean more time for cooking and enjoying leisurely meals outdoors with friends.
Whatever your dietary goal, whether it’s learning to take the latest TikTok health tips at face value or actually cutting down on salt, you’re sure to find at least some wisdom in some of our favorite nutrition articles of 2024.
Here are 10 key nutrition takeaways so far this year.
1. The Mediterranean diet may be worth trying.
There’s a reason the Mediterranean diet is such a favorite of nutrition experts: Decades of research have linked it to a wide range of health benefits, including reduced risk of cardiovascular disease, type 2 diabetes, cognitive decline, and certain types of cancer. And best of all, the Mediterranean diet isn’t a “diet” in the traditional sense: there’s no calorie counting or food restriction.
2. One glass of wine a day won’t keep the doctor away.
Decades ago, it was commonly believed that a glass or two of red wine each day was good for your heart. It was an appealing idea backed by research at the time. But the science has changed since then, and the latest evidence suggests that the risks of drinking alcoholic beverages, including red wine, outweigh any potential benefits, experts say.
3. Avocados are actually good for you.
Great as an ingredient in a grain bowl or to enhance a salad, avocados are a nutritional powerhouse: They’re packed with heart-healthy fats and fiber, vitamin E (essential for healthy skin), and potassium (which helps manage blood pressure). If you haven’t yet considered incorporating avocados into your diet, what are you waiting for?
4. Don’t fall for the myth that you should delay your caffeine intake in the morning.
Some online thinkers claim that cutting out caffeine for the first hour or two of the morning can help you wake up more naturally and prevent that afternoon energy slump, but experts say there’s little scientific evidence to back up this strategy, and delaying your morning caffeine intake could come with risks for people in certain professions.
5. Americans love shrimp, but finding the healthiest, most sustainable versions of the shellfish can be a challenge.
Nutritionally speaking, shrimp isn’t a bad choice: it’s high in protein, calcium, and vitamin B12, and low in unhealthy saturated fat. But both farmed and wild shrimp can come with environmental and human rights concerns, and some imported shrimp have been found to contain illegal substances, including banned antibiotics and unlabeled preservatives. How do you find the best shrimp for you and the environment? We’ve got some advice.
6. Reducing your sodium intake would probably help.
For decades, researchers have debated just how much sodium intake is too much, with some suggesting that federal guidelines may be too strict.
But new science reveals that most people in the U.S. consume far more sodium than is recommended. It’s important to watch your intake and make sure you don’t exceed 2,300 milligrams per day, especially if you’re concerned about high blood pressure or heart disease. (Can you guess what the saltiest food is? Take our quiz.)
7. Apple cider vinegar is not a cure-all, but it may do wonders.
Scroll through social media and you’ll find a long list of health ailments that apple cider vinegar is said to cure. Some online advocates claim that apple cider vinegar can soothe the stomach, lower blood sugar, cure acne, help with weight loss, and much more. While most of these beliefs have no scientific backing, some studies suggest that consuming this strong-smelling kitchen staple may have certain benefits.
8. Diet can be as important as medication in treating IBS.
Irritable bowel syndrome is a common and debilitating condition with symptoms like abdominal pain, bloating, diarrhea, and constipation. One gold-standard treatment is the low-FODMAP diet, which involves avoiding, at least temporarily, foods such as wheat 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 stay hydrated.
Giant Stanley tumblers have become a popular fashion accessory, but experts say you don’t need to guzzle water all day. The amount of water you need depends on your activity level, temperature, age, and more. How do you know if you’re drinking enough? Here’s what the experts say.
10. There is growing evidence against ultra-processed foods.
You’ve probably seen a headline like this: “Excessive consumption of ultra-processed foods like sugary sodas, processed meats, salty snacks, and frozen meals may increase your risk of health conditions like heart disease, type 2 diabetes, obesity, and certain gastrointestinal disorders.”
Experts are still trying to figure out whether ultra-processed foods directly pose any health risks, or even if they could, but for now, they say it’s best to avoid them when you can.
