100 Simple Nutrition Tips

“Man Is What He Eats” – Lucretius

Good nutrition is one of the most important factors for good health. You can dramatically improve your health by doing simple adjustments to your eating habits.

You’ll notice a big difference in your energy levels if you regularly eat foods that have a lot of vitamins and minerals in them, such as fruits, vegetables, whole grains and low- or non-fat dairy.

There is no doubt that eating well can maximize our life experience.

So, let me share with you 100 simple nutrition tips to help you improve your health and vitality:

  1. Don’t substitute fruit juices for whole fruits.
  2. Eat whole, fresh, unprocessed foods.
  3. When buying packaged foods, read the nutrition labels carefully.
  4. Never cut any food group out of your diet including carbohydrates.
  5. Don’t eat too much or until you’re stuffed.
  6. Eat something every four hours.
  7. Don’t take more than one all-purpose multivitamin daily.
  8. Exercise is important to burn your food efficiently.
  9. Before following a nutrition plan, check the credentials of the creator.
  10. Keep track of your food intake to know which food group you need to eat more or less from.
  11. Eat a variety of foods.
  12. Take the skin off before eating chicken.
  13. Eat fish at least once a week.
  14. Cut back on margarine.
  15. When eating outside, watch out for large portion sizes.
  16. Desserts should be kept to minimum.
  17. Use extra virgin olive oil for salads or whenever suitable.
  18. Buy low fat versions of dairy products.
  19. Eat oily fish like salmon or sardine at least twice a week (rich in Omega-3)
  20. Never smoke after eating.
  21. Don’t eat fruits immediately after meal.
  22. Replace tea with green tea.
  23. Don’t sleep immediately after eating.
  24. Apples protect your heart.
  25. Bananas strengthen bones.
  26. Broccoli combats cancer.
  27. Carrots save eyesight.
  28. Fish boosts memory.
  29. Garlic kills bacteria.
  30. Honey increases energy.
  31. Lemons smoothen skin.
  32. Mushrooms control blood pressure.
  33. Oranges support immune systems.
  34. Rice conquers kidney stones.
  35. Strawberries calm stress.
  36. Tomatoes protect prostate.
  37. Walnuts lift mood.
  38. Yogurt protects against ulcers and helps us digest food better.
  39. Eat breakfast.
  40. Enjoy soups often.
  41. Make a fruit salad at least once a week.
  42. Keep a variety of raw vegetables ready in the fridge for quick snacks.
  43. Include one dark green and one orange vegetable on your plate every day.
  44. Make at least half of your carbohydrate foods whole grain each day (e.g. brown rice).
  45. Take a vitamin D supplement daily (the dose should be according to your age).
  46. Replace salt with lemon, herbs and spices to flavor foods.
  47. Eat a variety of fibre-rich foods everyday including whole grains, fruits, vegetables, and legumes.
  48. Minimize your caffeine intake.
  49. Purchase leaner meat cuts more often.
  50. Eggs, beans, peas and lentils provide a good source of protein and fibre (also are good meat alternatives for vegetarians).
  51. When eating out, choose healthier choices.
  52. Substitute whole wheat flour for white flour.
  53. Keep the skin and peels on fruits and vegetable if possible.
  54. Replace fried food with steamed, baked or broiled food.
  55. Slow down when you eat.
  56. Buy organic products whenever possible.
  57. Plan healthy menus as a family.
  58. Home-cooked meals always win over eating out.
  59. Enjoy preparing meals as a family. It’s a lot of fun.
  60. Mustard can be consumed guilt free.
  61. Use peanut butter and avocado as healthy fat sources.
  62. Eat cabbage to boost cancer-fighting enzymes.
  63. Eat lettuce if you have a sleep problem.
  64. Dark chocolate is packed with healthy nutrients. Moreover, it improves mood and pleasure.
  65. Ginger is called “the universal medicine”
  66. Onion is believed to clean the blood among many other health benefits. It is also one of the cheapest vegetables.
  67. Use chocolate covered bananas as a healthy dessert.
  68. The liver can make more enzymes out of fresh lemon juice than any other food element.
  69. Whole oats are famously fiber, minerals, and vitamins rich.
  70. Frozen vegetables retain almost all of their nutritional value.
  71. Asian food is considered among the healthiest in the world.
  72. To make any meal ultra nutritious, just add sea vegetables (can be found in Asian markets)
  73. Fasting is one of the oldest therapies in medicine.
  74. Spinach is one of the most nutrient-dense foods available that improve brain function.
  75. Eggs aid in concentration and improves memory.
  76. An orange a day keeps the doctor away!
  77. Wait 20 to 30 minutes to have a second helping.
  78. Swap soda for water.
  79. Pack healthy snacks.
  80. Select foods that have minimal saturated fats.
  81. Avoid foods that contain more than 10 ingredients.
  82. Avoid foods that contain man-made ingredients.
  83. 3,500 calories = 1 pound of body weight
  84. Spice your meals up.
  85. Split your meal with a friend.
  86. Avoid open buffets.
  87. Eat your favorite foods – even if unhealthy – every now and then.
  88. Don’t shop when you’re hungry.
  89. Don’t put serving bowls on the table.
  90. Protein bars make a good snack.
  91. Research healthy restaurants.
  92. Start each lunch/dinner with salad.
  93. Drinking a glass of ice water can burn 25 calories!
  94. Don’t leave yourself dehydrated. Water flushes out fats and toxins.
  95. The best healthy cuisines are Indian, Thai, Japanese, Chinese, Mexican and Greek.
  96. Buy food in its season (e.g. strawberries in summer).
  97. Buy from local farmers.
  98. Veggie broth is a great healthy choice.
  99. Eat less, enjoy more.
  100. Make your own instead of buying in jars.

One of the best resources that I’ve found on the topic of health and well-being is “8 Weeks To Optimum Health” by Dr. Andrew Weil

I urge you to get a copy today and start following Dr. Weil’s easy step-by-step plan for optimizing your health.

Do you have more nutrition tips that you can share with us?


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84 Responses to 100 Simple Nutrition Tips

  1. Jane May 31, 2012 at 7:10 pm #

    My husand & I are big fans of Dr. Weil. I more often than not agree with his perspective & advice. While the rest of the free world seems enamoured with Dr. Oz, who’s quite a smart guy himself…I still like the basic sensibilities & easy going vibe of Dr. Weil.

    Thanks again Mohamed for another great post loaded with useful information – your efforts don’t go unnoticed by me!


    • Mohamed Tohami June 3, 2012 at 1:25 pm #

      YES! You beautifully described Dr. Weil’s approach: “Basic sensibilities and easy going vibe”

      Thank you very much Jane for your encouraging feedback that always lifts up my spirit.

  2. Kimberley May 31, 2012 at 10:13 pm #

    I too, am a huge fan of Dr. Weil and have been for years. Since its introduction, I have also been using the Dr. Weil for Origins skin and body care line. What a huge difference both inside and out. I have recently started cooking using Turmeric as often as possible due to its health benefits. Dr. Weil also recommends a supplement by New Chapter called Turmeric Force which my husband won’t live without.

    • Mohamed Tohami June 3, 2012 at 1:28 pm #

      Super! Does it taste good? How about sharing a recommended recipe with us?

      Thanks a lot Kimberley for your enriching comments as usual :) Love your thoughts.

  3. Riley June 4, 2012 at 2:08 am #

    You may want to check grammatical mistakes to be taken more seriously.

    • Mohamed Tohami June 4, 2012 at 10:41 am #

      Thanks Riley. I could spot a few errors. I appreciate the note.

    • Arii March 27, 2013 at 10:04 pm #

      Oh please! I’m an editor, and those small errors don’t – in ANY way – detract from the article. It’s fantastic and full of helpful information.

  4. MAC.rd June 5, 2012 at 1:39 am #

    What is your rationale for not eating fruit following a meal?

  5. Tamara June 5, 2012 at 12:45 pm #

    @MAC.rd: because fruit is easily digested whereas regular lunch is not. So, what happens is that fruit end up rotting in your stomach waiting for the rest of the food to be processed.
    @Mohamed: Thanks for the tips and the name of the book that will be next on my reading list.

    • Mohamed Tohami June 5, 2012 at 1:07 pm #

      Thanks Tamara for the explanation. I’m sure you’ll enjoy Dr. Weil’s book and health plan. It’s amazing.

      @MAC.rd Thanks for the question. For more info, please check this article: http://healthmad.com/health/seven-things-you-shouldnt-do-after-having-a-meal/

      • Shadi Musleh April 20, 2013 at 3:06 am #

        Smoking is one of the worst habits you could ever have and options are vapor cigarettes because they don’t have the harmful smoke that can cause cancer.

        Options to smoking is the healthy way to start your spring.ww.VaporTown.co

  6. MAC.rd June 5, 2012 at 3:42 pm #

    @Tamara, please share with me your evidence from notable and respected medical/nutrition journals for that statement.

    I urge all readers of this list to heed the list’s advice and only rely on credible sources/experts for your nutrition and medical information. While the many of these tips are fine advice, Dr. Weil is generally considered in the medical/nutrition communities as a quack. Only trust evidence-based medicine!

    • Mohamed Tohami June 5, 2012 at 8:21 pm #

      Hi MAC.rd, I agree that it is important to check the source of any health related advice. That’s why I mentioned this in point #9: “Before following a nutrition plan, check the credentials of the creator.”

      I found Dr. Weil’s advice to be so beneficial to me. His advice is full of evidence and based on extensive researches. He knows and says in his book that he is not well perceived in the medical/nutrition communities.

      I think this is normal. You can’t find an expert who wins the heart of everyone.

  7. Alicia June 5, 2012 at 7:29 pm #

    Okay it says, swap water for soda.. why?

    • Mohamed Tohami June 5, 2012 at 8:23 pm #

      Hi Alicia,

      Which is better: drinking water or drinking soda?

      Whenever you can swap water for soda, it is going to be better for your health.

    • Alex Henry September 12, 2012 at 8:11 am #

      Water has less refined sugar than soda on average

  8. hudson June 6, 2012 at 8:07 am #

    Why would you suggest to swap water for soda!?! Soda is the first thing you drop when trying to eat/drink healthy. Recommending soda just shows how much the article is no good.
    Also you suggest taking a multivitamin even though there is NO scientific evidence that shows multivitamins do anything.

    • Mohamed Tohami June 6, 2012 at 11:20 am #

      Hi Hudson, “swap water for soda” means drop soda and drink water. If you read Dr. Weil’s book, you’ll find a lot of scientific evidences for the benefits of taking multivitamins.

      I can’t explain the scientific evidence behind each one of these tips. Otherwise, the article would be so long.

      If you have doubts about any of these tips, simply google it for more info.

      • Tellmeanotherone January 4, 2013 at 4:53 am #

        “I can’t explain the scientific evidence behind each one of these tips. Otherwise, the article would be so long.”


      • Margaret May 5, 2013 at 10:08 am #

        Actually, it says ‘Swap soda for water.’ and that means you should drink soda and cut out the water. I agree with the reader who said the grammatical errors need to be corrected.
        Otherwise, good basic tips; nothing new. We can all use a reminder.

  9. derp August 7, 2012 at 7:33 pm #

    What you meant was swap soda for water!

    Grammar/syntax issue here :)

  10. Jareth Smith August 16, 2012 at 4:32 pm #

    Well you shouldn’t eat too much fish. Unfortunately humans have polluted the oceans to such an extent that fish is now riddled with mercury. You’ll get mercury poisoning if you eat too much.

  11. CourtneyL August 18, 2012 at 11:32 pm #

    # 78. Swap water for soda.
    How can this be true? Water is is a natural hydrant with no added sugars, ingrediants or preservatives. This is a major typo on your behalf.

  12. Linds September 8, 2012 at 12:48 am #

    I completely disagree with the low-fat dairy phenomenon. These foods, like eggs, are eaten BECAUSE they are nutrient-dense. THerefore, when eating them, you should consume them in their whole, original form! EVen pasteurization reduces nutrient content. It’s the AMOUNTS of these foods that we eat that causes problems- if you feel the need to eat dairy and eggs every day, then maybe consider supplementing your diet with egg whites and low-fat dairy (from hormone free, grass fed happy cows of course ;0) but gosh, please DONT EXCLUDE whole eggs and dairy from your diet, they are powerful power boosters and provide us with many excellent nutrients in easily-absorbable forms!

  13. MySEOfootprint September 14, 2012 at 3:44 am #

    Great tips on how to live a healthy life! We need to pass this on and help educate others on the importance of healthy eating!

  14. FTFY September 28, 2012 at 1:45 am #

    14. Cut OUT margarine.

  15. Blake Pfieffer October 8, 2012 at 10:41 am #

    Sleep problems should be resolved as soon as possible since they can result into more health problems. ,,*”.

    Our favorite blog site

  16. Alex October 9, 2012 at 6:33 pm #

    The one advice I want to give is – eat regularly! This is the most important thing for your health.

  17. Orthodontist Chicago October 11, 2012 at 5:42 pm #

    Great advice. Thanks for the post.

  18. Jaswinder Singh October 14, 2012 at 4:40 pm #

    Great tips, nice & easy to follow.

    Just an obersavation here, item 14, – Cut back on margarine. I woukd say don’t bother with margarine, replace it with Kerry gold butter. It is advice I picked up from one of the top health writers ( name escape’s me right now). Kerry Gold butter is the only nearest product to be 100% pure butter.

  19. jill brock October 16, 2012 at 5:22 pm #

    Thanks. Love the list. Throughout my life I’ve collected ideas about what to eat, when to eat and how to eat. I think my list (if I’d actually made one) would look a lot like this. I’ll just use yours O.K.

  20. LiMoO October 18, 2012 at 12:39 am #

    Awesome Shot .. Thanks alot. I love it so much :)

  21. Online Gym Classes October 19, 2012 at 12:05 am #

    Wonderful article! As a fitness trainer, I always stress to my clients the importance of exercising consistently, eating healthy and nutritious foods (fruits, veggies and whole grains) and indulge in moderation, proper rest and drinking plenty of water. Just doing these things can add years to your life!

  22. hcg October 21, 2012 at 4:41 pm #

    Great writing. My thanks for doing such a good job. I will return to this site to see what’s new and inform my neighbors about your writing

  23. Donne Roma October 30, 2012 at 9:55 am #

    Great idea for a post.Thank you!

  24. paige November 9, 2012 at 5:17 am #

    you forgot about KALE!

  25. sepide November 16, 2012 at 8:27 am #

    Useful information, Thanks
    By the way, you are Iranian? Guessed from your pic and name 😉
    Good Luck

  26. Mora Scrivens November 19, 2012 at 9:26 am #

    Sleep problems can be also attributed to anxiety and depression. :

    Look into our personal blog site as well

  27. Carla @ Coolmons Blog November 19, 2012 at 6:28 pm #

    Tip number one can be a source of confusion if you have diabetics. When juice only is removed, a fruit a lot of fiber is lost. Nice post thanks for sharing this information.

  28. Online Gym November 25, 2012 at 1:53 am #

    The Fit Fem’s Top 5
    Eat whole, fresh, unprocessed foods.
    When buying packaged foods, read the nutrition labels carefully.
    Cut back on margarine.
    Desserts should be kept to minimum.
    Never smoke after eating. ” Ever ” It’s So Bad.

    You forgot this one Say bye bye to Soda!

  29. Walter December 9, 2012 at 5:42 pm #

    Number 50 includes eggs as a source of fiber. Are you announcing a new discovery by science?

  30. K.McClendon December 13, 2012 at 4:06 am #

    Following even just 10 of these 100 can make one healthy, but I appreciate to learn more than 10. These are the things which those nutritionists called “back to basics”. Good one!

  31. Betty Eriksen December 17, 2012 at 8:40 am #

    Great list, thank you, but I did wonder about replacing wholewheat flour for white flour.

  32. Healthy Food Place December 18, 2012 at 5:59 pm #

    Great advice for healthy life!!!….. Follow these tips and ensure a quality life in the future….. “Let food be thy medicine, thy medicine shall be thy food”!!!

  33. diets that work December 20, 2012 at 9:23 am #

    An interesting discussion is definitely worth comment.
    I believe that you ought to publish more about this subject matter, it may not be a taboo subject but generally people do not discuss such subjects.

    To the next! Kind regards!!

  34. jb January 3, 2013 at 10:51 pm #

    Why not smoke after eating? Can someone explain?

    • Manny January 6, 2013 at 10:22 pm #

      Because smoking kills. Never smoke…before or after anything!

  35. Manny January 6, 2013 at 10:22 pm #

    Because smoking kills. Never smoke…before or after anything!

  36. Sheilah Harvey January 14, 2013 at 8:40 pm #

    Many thanks for these great suggestions, Mohammed. I think I will pick one each month to try,

    • Mohamed Tohami January 15, 2013 at 11:07 am #

      Great idea Sheilah. Apply one tip per month and you will notice a big difference.

  37. ManuMalca January 15, 2013 at 6:07 am #

    Many of them are known but it is a very comprehensive list, I will try to implement that, Greetings!

  38. Jen January 16, 2013 at 11:35 pm #

    Great tips, really sensible but sometimes easily forgotten in our hectic lives! I’ll print this off and stick it on my fridge as a reminder!

  39. George February 6, 2013 at 2:56 pm #

    “18. Buy low fat versions of dairy products.” I don’t agree with this statement… It is contrary to “2. Eat whole, fresh, unprocessed foods”. Do you think that a cow produces low fat milk for example. Low fat products are heavily processed :) Don’t be fooled that this is healthy.

    • k. y September 2, 2013 at 2:05 am #

      Actually, the only difference between whole milk, low-fat or any milk is the amount of milk fat (cream) put back into the milk after being pasteurized (heated) and separated. All milk goes through the same process regardless of how much cream/fat is in it.

  40. lejla1311 February 14, 2013 at 2:17 am #

    Some great tips here. thanks for sharing this useful information.

  41. Miranda March 12, 2013 at 5:35 am #

    I disagree entirely with #44. you should make whole grains less then half of your daily intake, or not at all. http://nourishedkitchen.com/against-the-grain-10-reasons-to-give-up-grains/
    You can get fiber from black beans, which also contain protein!

  42. GiGi Eats Celebrities March 15, 2013 at 5:56 am #

    Spinach is by far my FAVORITE veggie out there – especially with sugar-free ketchup! :)

  43. Cyn March 22, 2013 at 4:20 am #

    This is a simple yet powerful list. Thanks for posting. I’m not a big user of Stumble Upon but am getting to like it. Do you have any tips on the best way to use this site? Thanks for your input.

  44. heba mohammed March 25, 2013 at 8:58 pm #

    a very good article
    cinnamon honey diet to lose 3 kilos per week

  45. Hosting Crna Gora March 29, 2013 at 6:00 pm #

    thanks for 100 tips

  46. virgi27 April 10, 2013 at 8:02 pm #

    “Man Is What He Eats” it was Feuerbach, not Lucrezio.

  47. Dr.James Dazouloute April 12, 2013 at 9:51 pm #

    Our Health is the quintessential ingredient needed to live life. So this great article with is 100 tips, is just another example of all the little things that we can do in order to improve our Health, Starting Today. Thank You Mr. Mohamed…. Dr.James Dazouloute

  48. morgan April 14, 2013 at 8:57 pm #

    not so sure about peanut butter, there’s mold issues. I stopped eating that one. not so sure about grains also a mold issue with wheat. best to stop eating bread entirely, but it’s hard. If you’re going to eat energy bars, design your own healthy ones at youbars, they’re awesome.

  49. Tina April 20, 2013 at 1:23 pm #

    I find this article very helpful! I’m quite a health enthusiast myself. I’ve recently used food supplements and it works wonders for me. I want to know what’s your opinion on this? I’d like to share this article about food supplements as good way to augment a healthy diet: Food Supplements

  50. aloe vera toothpaste forever living April 26, 2013 at 8:51 am #

    This design is spectacular! You definitely know how to keep
    a reader entertained. Between your wit and your videos, I was almost moved to start my own blog (well,
    almost…HaHa!) Fantastic job. I really enjoyed what you
    had to say, and more than that, how you presented it.
    Too cool!

  51. Sylvester May 1, 2013 at 11:11 pm #

    Wonderful articles and tips …. really helpful

  52. roy miller May 6, 2013 at 2:06 am #

    I really appreciate the information you presented.

  53. john ryan May 9, 2013 at 9:03 am #

    Hey Mohamed,
    Neat Post, I can really see how much time you put into your posts. I’m a blogger too, and I know how difficult it can be to make time for writing sometimes. Bookmarked and will share.
    Keep up the posts!

  54. Madhavi July 3, 2013 at 8:00 am #

    Even following few of them can make you more healthier. Thanks Mohamed for this great list

  55. Minna July 4, 2013 at 1:36 pm #

    Low carb veg dieting journal template gave me my life back.
    But I was never sure whether” self-control” includes food as well
    as salads and soups.

    • Angela August 13, 2013 at 5:00 pm #

      For a guy who touts simplicity, this was a much longer list then was necessary. Besides the aforementioned just skip on the margarine, and multivitamin, there was some downright funny and wrong advice on this list. . .for the most part though, just overly complicating a simple healthy diet like our Great grandparents had. Yes specific foods are more superfoods then others, but if you brought up every benefit of even half of them, this article would have been 100 times longer! It’s almost insulting to bring up one good point of numerous foods, as if that is their only benefit! Come on, just stick to the basics: whole, unprocessed foods, preferably organic and fermented/processed/cooked in an old fashioned way. Eat to hunger, drink to thirst, moderation and use common sense in the avoidance of anything the authorities tell you to avoid! (They usually find they are wrong if it’s a whole and historic food.)

  56. Shawn Richard September 27, 2013 at 9:05 am #

    You have got complete list of tips here. Thanks for sharing it here.


  57. Elaine (BreatheEatLive) October 22, 2013 at 3:51 pm #

    Keep sharing the positive tips! There needs to be more of this, and less of negative news and media floating around. Love our bodies and be mindful of what we let flow through them

  58. Stephanie December 30, 2013 at 3:16 am #

    Nice list! I love how you deliver these nutrition tips in such a concise way. Good tips! I agree with your fasting tip, and am glad to see it on your list. Also, your tip about waiting 20-30 minutes before having seconds makes a lot of sense. I try to do this most of the time…key word, try. lol :)

    ~Stephanie @sostephaniesays.com

  59. Marzena Bielecka July 16, 2014 at 11:45 am #

    It’s great that you listed very clearly and shortly what we should do and what we should avoid in our diet. I think I will print it and stick to my fridge :)


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