Cut to the Facts
Food is Medicine. Create Your Prescription.
Cut to the Facts and Focus on What Matters
Nutrition doesn't have to be complicated. When you educate yourself on the foundation of a nutritious diet, you can look past the fussy, overly-analytical media messages. Giving attention to these media messages, like those that pin types of fruit against each other based on sugar content or demonize potatoes, actually deteriorates confidence in your healthy choices. Read evidence-based, dietitian-backed information and make confident food choices.
A healthy diet need NOT be restrictive. Research shows that consistently choosing nutrient-dense foods, cooking mostly at home and eating plenty of plant foods helps maintain a healthy weight. Trends lead us to believe sugar, carbs, fat, or alcohol must be completely avoided to find success, but the evidence-base disagrees. Aim for a 90/10 ratio and make high quality food choices 90% of the time.
When media messages start to bog you down, focus on what we know is true. These evidence-based nutrition messages have lasted through years of nutrition research and trends. Cutting through the noise and honing in on what is true can lead to a healthier you!
EAT A PLANT-FORWARD DIET INCLUDING A VARIETY OF SOURCES
PRIORITIZE WHOLE GRAINS
DRINK AT LEAST 8 CUPS OF WATER PER DAY
FOCUS ON HEALTHY, UNSATURATED FATS
STAY ACTIVE! AIM FOR 150 MINUTES PER WEEK
LIMIT HIGHLY PROCESSED FOODS
Protein is essential to organs, muscles, tissues, bones, skin and hair but instead of going for as MUCH protein as possible, go for the highest quality possible and focus on variety. Try wild-caught salmon, organic chicken, grass-fed beef, free-range eggs, lentils, organic soy.
Carbs are not the enemy. Unprocessed, fiber-rich carbohydrates can fuel your body, reduce cravings and keep you thinking clearly all day. Choose a variety of fruit, whole grains, beans, and starchy vegetables throughout the day to keep you alert and energized.
The "no-fat" days of the 90's are gone. Choose healthy fats in small portions to help you stay full, absorb vitamin D and keep hormones balanced. Olive oil, nuts, seeds and avocado are great choices. Aim for 1-3 TBSP servings, depending on your energy needs.
Facts on Fruit
Fruit is a healthy, high-fiber choice. Some avoid it "because of the sugar content." Stick to 1/2 cup fresh fruit servings and pair your fruit with a healthy fat or quality protein. Try an apple with peanut butter, or a clementine orange with a small handful of almonds.
It's in Your Hands
All foods fit in a healthy diet, in moderation. Portion management is key to ensure you're meeting your nutrient needs.
Give yourself a hand -- literally! While a food scale, measuring cups, and measuring spoons will give you the most accurate info, sometimes an in-the-moment shortcut can help.
Read the nutrition labels FULLY to choose the more nutrient-dense option.
A study found that consumers tend to read only the first five components (servings, calories, total fat, saturated fat and trans fat) of the Nutrition Facts label. To identify nutrient-dense foods we need to be sure to read further down the label to the other beneficial nutrients such as calcium, potassium and fiber.
Here's a simple example: You're deciding between two packages of bread. The first option has about 80 calories per slice, but few vitamins and minerals. The second option has about the same number of calories, but more protein, three times the magnesium, and more than double the fiber, potassium, vitamin B6 and zinc.
So, which option is more nutrient-dense? The whole-grain.