If you're aiming to improve your eating habits, summer is an ideal time to start. Farmers' markets overflow with fresh fruits and vegetables, barbecues are in full operation, picnic baskets are being filled, and the more relaxed rhythm of school pickups provides ample opportunity for leisurely cooking and enjoying meals outdoors with friends.

The following nutrition insights should be considered:

Consider the Mediterranean Diet

The Mediterranean eating pattern, advertised by nutrition specialists, incorporates decades of research supporting its health benefits. These include lower risks of cardiovascular diseases, Type 2 diabetes, cognitive decline and certain cancers. The beauty of it lies in its flexibility; it doesn’t involve calorie counting or food restrictions.

Avocados are indeed nutritious

Whether enhancing a grain bowl or elevating a salad, avocados pack a nutritional punch. They contain heart-healthy fats, fiber, vitamin E (crucial for skin health) and potassium (beneficial for blood pressure). If you haven't yet added avocados to your meals, well now is probably the time.

A daily glass of wine isn't a health guarantee

For years, many believed that drinking a glass or two of red wine daily had heart-health benefits. However, recent research indicates that the potential risks associated with alcohol consumption, including red wine, may outweigh any health advantages.

Don’t buy into the morning caffeine delay myth

Some influencers suggest that waiting an hour or two into the day before having caffeine can promote a more natural waking process and reduce an afternoon crash. However, experts say that there is little scientific support for this claim,and for those in specific jobs, delaying caffeine can even pose certain risks.

Cutting back on sodium is beneficial for most people

There has been a debate over the past few decades regarding how much sodium is too much. Recent studies confirm that many individuals in the U.S. consume significantly more sodium than recommended levels. Monitoring intake, aiming for a maximum of 2,300 milligrams per day, is especially wise for those with high blood pressure or concerns about heart health.

Shrimp is popular, but sourcing it healthily can be tricky

From a nutritional standpoint, shrimp is a good option: it's high in protein, calcium, and vitamin B12 while being low in harmful saturated fats. However, both farmed and wild-caught shrimp can have environmental and human rights concerns, and some imported varieties have been found to contain prohibited substances such as banned antibiotics. We have guidance on choosing the healthiest and most sustainable shrimp options.

Apple cider vinegar may have some benefits, but it's not a miracle cure

Social media promotes a plethora of health claims surrounding apple cider vinegar — from settling stomachs and lowering blood sugar, to clearing acne and helping in weight loss. While most of these claims lack scientific backing, certain studies suggest that apple cider vinegar might have some real benefits.

Diet can be as crucial as medication when managing IBS

Irritable bowel syndrome (IBS) is a common and often painful condition characterised by symptoms such as bloating, abdominal pain, diarrhoea and constipation. The low-FODMAP diet is often considered an effective treatment and involves temporarily eliminating high-FODMAP foods such as wheat products, legumes, certain nuts, some sweeteners, most dairy, and specific fruits and vegetables.

You don't need to drink excessive amounts of water daily for hydration

Hydration bottles may be popular, but experts claim you don’t need to constantly gulp down water throughout the day. Your hydration needs can vary based on activity level, temperature, age and several other factors. Experts provide tips on how to assess if you’re staying adequately hydrated.

Concerns about ultra-processed foods are growing

Many recent studies have highlighted the risks associated with consuming ultra-processed foods – including sugary snacks, processed meats, salty chips and pre-packaged meals. These foods have been linked to an increased risk of various health problems such as heart disease, Type 2 diabetes, obesity and certain gastrointestinal disorders.

While research is ongoing to discern the direct effects of ultra-processed foods on health, experts generally advise cutting back on these items whenever possible. (Source: supremhealth.com)