How to Eat in 2025: 7 Science-Backed Tips

As we step into 2025, the way we approach food and nutrition continues to evolve. With the latest research in nutrition science, we now have a clearer understanding of how our dietary choices impact our health. In this article, we’ll explore seven science-backed tips to help you eat better in 2025. These tips are based on insights from leading nutrition experts and are designed to improve your health, energy levels, and overall well-being.

Reduce Ultra-Processed Foods

Ultra-processed foods (UPF) have become a significant part of our diets, especially in countries like the US and the UK. These foods are typically prepackaged and contain additives, emulsifiers, and other ingredients that you wouldn’t find in a home kitchen. Examples include chocolate spreads, cookies, frozen pizzas, and fast food.

Research shows that consuming too much ultra-processed food is linked to poor health outcomes, including increased risks of cardiovascular disease, type 2 diabetes, and even certain cancers. One of the reasons UPF is harmful is that it often lacks essential nutrients like fiber and healthy proteins while being high in sugar, salt, and unhealthy fats. Additionally, the soft texture of UPF encourages overeating, as it doesn’t trigger the brain’s fullness signals effectively.

Reducing your intake of ultra-processed foods by even 50% can lower your risk of mortality by over 12%. Start by being mindful of the labels on packaged foods and opt for whole, unprocessed options whenever possible.

Give Yourself an Eating Window

Time-restricted eating, or having a defined eating window, has gained attention for its potential health benefits. The average eating window in the US is around 16 hours, meaning people often eat from early morning until late at night. However, research suggests that reducing this window to 10-12 hours can improve energy levels, mood, and even aid in weight loss.

One reason this works is that it gives your body a break from constant digestion, allowing your gut microbes to recover and repair. Studies have shown that people who practice time-restricted eating often consume fewer calories without even realizing it, simply because they avoid late-night snacking.

Try starting your eating window at 9 AM and closing it by 7 PM. Even if you can’t stick to it every day, reducing your eating window a few times a week can still offer benefits.

Calorie Counting Is Dead

The idea of counting calories to manage weight has been a popular strategy for decades, but recent research shows it’s not as effective as once thought. While reducing calories can lead to initial weight loss, the body adapts by slowing metabolism and increasing hunger signals, making it difficult to maintain the loss.

Instead of focusing on calories, consider the quality of the food you’re eating. Foods rich in fiber, healthy fats, and protein can keep you fuller for longer and support your overall health. The rise of GLP-1 agonist drugs, which regulate appetite, has also shifted the focus from calorie counting to mindful eating.

Rather than obsessing over calories, prioritize nutrient-dense foods that nourish your body and support your gut health.

Mindful Drinking

Drinks can be a hidden source of calories and sugar in our diets. In the US, beverages account for 18% of daily energy intake, with 54% of added sugars coming from drinks like sodas, lattes, and sweetened teas. Being mindful of what you drink can have a big impact on your health.

Opt for water, unsweetened coffee, or tea, which have been shown to reduce the risk of all-cause mortality and improve cardiovascular health. If you enjoy coffee, avoid sugary, high-calorie versions and stick to simple options like an Americano. Fermented drinks like kombucha and kefir can also be healthy alternatives, as they support gut health.

Swap sugary drinks for healthier options and be mindful of the hidden calories in your daily beverages.

Eat More Plants (But You Can Still Eat Meat)

Increasing your intake of plant-based foods is one of the best things you can do for your health. Aim for at least 30 different plants each week, including fruits, vegetables, nuts, seeds, herbs, and spices. This diversity supports a healthy gut microbiome, which is essential for overall well-being.

While plant-based diets are beneficial, you don’t have to give up meat entirely. Research shows that small amounts of high-quality, unprocessed meat can be part of a healthy diet. The key is to balance your plate with more plants and less meat, especially processed meats like sausages and deli meats.

Focus on adding more plants to your diet, but don’t feel pressured to eliminate meat if it’s something you enjoy in moderation.

Stop Worrying About Protein

There’s a common myth that we’re all deficient in protein, but the reality is that most people consume more than enough. The average American eats double the recommended amount of protein, while many fall short on fiber intake. Instead of focusing on protein, prioritize foods rich in fiber, which are essential for gut health and overall wellness.

Good sources of plant-based protein include beans, legumes, whole grains, and nuts. These foods not only provide protein but also offer a range of other nutrients that support your health.

Shift your focus from protein to fiber, and you’ll likely see improvements in your digestion, energy levels, and overall health.

Snack Smarter

Snacking isn’t inherently bad, but the quality of your snacks matters. Many people consume unhealthy snacks like chips, cookies, and sugary treats, which can undo the benefits of otherwise healthy meals. Research shows that switching to healthier snacks like nuts, fruits, and vegetables can improve cardiovascular health and support a healthy gut microbiome.

Timing is also important—avoid snacking late at night, as this is associated with unfavorable health outcomes. Instead, choose nutrient-dense snacks earlier in the day and be mindful of why you’re snacking. Are you truly hungry, or are you eating out of boredom or habit?

Upgrade your snacks to healthier options and avoid late-night munching to support your overall health.

7 Healthy Foods to Add to Your Plate in 2025

Here are seven foods recommended by nutrition experts to incorporate into your diet this year:

Food	Benefits
Mushrooms	Rich in nutrients and linked to cancer prevention.
Kimchi	A fermented food that supports gut health.
Rye Bread	A healthier bread option with a low glycemic index.
Nuts	Packed with heart-healthy fats, fiber, and polyphenols.
Extra Virgin Olive Oil	Rich in healthy fats and polyphenols.
Dark Chocolate	A delicious and healthy treat in moderation.
Daily 30 (Plant-Based Supplement)	Adds plant diversity and supports gut health.

By incorporating these foods and following the seven tips outlined above, you can make meaningful changes to your diet in 2025. These strategies are not only backed by science but are also practical and sustainable for long-term health.