Browse the evidence

The basic principles of healthy nutrition remain largely unchanged over the years.

Practitioners should focus on established nutritional guidelines rather than trends.

Cereal fiber consumption is inversely associated with incident cardiovascular disease (CVD) in elderly individuals, with a 21% lower risk in the highest quintile of intake compared to the lowest quintile.

Elderly individuals should consider increasing their cereal fiber intake to potentially lower their risk of cardiovascular disease.

Higher cereal fiber intake is associated with lower risk of total stroke and ischemic stroke.

Increasing cereal fiber intake may help reduce the risk of stroke in older adults.

Dark breads such as wheat, rye, or pumpernickel are associated with a lower risk of incident CVD.

Incorporating dark breads into the diet may be beneficial for reducing cardiovascular disease risk in older adults.

There is a significant inverse association between the increasing number of nights worked in the 2 weeks preceding urine collection and urinary melatonin levels (r = −0.30, P = 0.008).

Practitioners should consider that recent night work may reduce melatonin levels in women.

A diet rich in fruits, vegetables, and fish may reduce the risk of newly diagnosed COPD in men.

Encouraging a diet high in fruits, vegetables, and fish may be beneficial for reducing COPD risk.

A diet rich in refined grains, cured and red meats, desserts, and French fries may increase the risk of newly diagnosed COPD in men.

Limiting intake of refined grains and processed meats may help reduce COPD risk.

Women who reported 30.0 g/d or more of liquor intake showed a significantly increased risk of diabetes mellitus compared with those who did not report liquor intake.

High liquor consumption may increase diabetes risk, suggesting moderation is key.

The inverse association with light to moderate drinking was most apparent in women who reported wine or beer drinking.

Encouraging wine or beer over other alcoholic beverages may be beneficial for reducing diabetes risk.

Ingesting 4.5g of Alaska Pollack Protein (APP) daily for 3 months improves neuromuscular efficiency (neural economy) in young healthy adults, evidenced by a greater reduction in motor unit discharge rates compared to whey protein, without increasing muscle mass.

If you are a young, healthy adult looking to improve how efficiently your muscles generate force, adding just 4.5 grams of Alaska Pollack Protein to your daily diet for 3 months may help. You likely won't see your muscles get bigger, but your nervous system may become more efficient at producing force, allowing you to generate the same strength with less neural effort compared to taking whey protein.

Lifestyle approaches to manage antipsychotic-induced weight gain are recommended but have limitations.

Practitioners should be aware of the limitations of lifestyle interventions in this population.

Observational studies show reduced mortality rates among participants with higher physical activity levels compared to those with less activity.

Encouraging higher physical activity levels may contribute to lower mortality rates.

Higher HbA1c was associated with worse physical function.

Monitoring and managing HbA1c levels may be important for maintaining physical function in individuals with type 2 diabetes.

Optimal management of diabetes mellitus-related comorbidities may prevent or reduce the burden of disability associated with type 2 diabetes mellitus.

Healthcare providers should focus on managing comorbidities to enhance quality of life for patients with type 2 diabetes.

Abdominal adiposity is linked to increased mortality in Mexicans.

Health practitioners should consider abdominal adiposity as a significant risk factor for mortality in their assessments.

Intake of red meat is associated with an elevated risk of colon cancer (relative risk, 1.71; 95% CI, 1.15-2.55).

Practitioners should consider advising patients to limit red meat intake to reduce colon cancer risk.

Consumption of caffeinated coffee decreases the risk of kidney stone formation by 10% for each 240-ml serving consumed daily.

Encouraging the consumption of caffeinated coffee may help reduce the risk of kidney stones.

Consumption of apple juice increases the risk of kidney stone formation by 35% for each 240-ml serving consumed daily.

Limiting apple juice consumption may help reduce the risk of kidney stones.

The Western dietary pattern is associated with a relative risk of 1.46 for colon cancer when comparing the highest with the lowest quintiles.

Practitioners should be aware that a Western dietary pattern may increase the risk of colon cancer in women.

People who eat more fruits and vegetables are more likely to practice other healthful behaviors.

Encouraging fruit and vegetable consumption may promote overall healthier lifestyle choices.

A cardiac rehabilitation program decreased anthropometric variables and blood pressure figures.

Cardiac rehabilitation can effectively lower blood pressure and improve body composition in patients with cardiovascular disease.

The cardiac rehabilitation program improved lipid metabolism.

Cardiac rehabilitation can enhance lipid profiles in patients with cardiovascular disease.

Ultrasound measurement of vastus lateralis (VL) muscle thickness, combined with body mass, provides a statistically accurate and ecologically valid prediction of whole-body and thigh fat-free mass (FFM) in resistance-trained men, serving as a viable alternative to DXA.

If you are a resistance-trained man, you can track your muscle gains using a portable ultrasound device focused on your vastus lateralis (side thigh) and your body weight. The study provides a specific formula: Whole Body FFM = -1.657 + (0.719 * Body Mass in kg) + (0.416 * VL Thickness in mm). This method is as accurate as DXA for this group and can be done in a gym setting, allowing you to monitor progress without expensive medical imaging.

Adhering to a hypercaloric, high-protein plant-based diet during resistance training preserves insulin sensitivity (HOMA-IR) and prevents the rise in fasting serum insulin seen with an isoenergetic, isonitrogenous omnivorous diet.

If you are eating enough protein (around 2g per kg of body weight) and training hard, choosing a plant-based diet rich in mycoprotein (like Quorn) can help keep your insulin sensitivity stable. You don't need to worry about the metabolic downsides often associated with high-protein diets, as long as you match the calories and protein of an omnivorous diet.