Nutrition Foundations
Everyday principles for building a balanced, sustainable way of eating.
Building a balanced plate
A general overview of the balanced-plate idea using USDA MyPlate proportions: produce, grains, and protein foods, plus dairy and water.
How to read a Nutrition Facts label
A general guide to reading the U.S. Nutrition Facts label — serving size, calories, % Daily Value (the 5/20 rule), added sugars, sodium, and trans fat.
Dietary fiber: types and food sources
A general overview of dietary fiber: soluble vs. insoluble types, where each is found in food, and how fiber appears on the Nutrition Facts label.
Hydration basics: water, fluids, and everyday needs
A general overview of how the body's fluid needs work: the '8 glasses' rule of thumb, water from food, and everyday hydration cues.
Whole vs. processed foods: a practical lens
A general overview of food processing as a spectrum, a four-group framework, and why the ingredient list matters more than front-of-package claims.
Food and everyday energy
A general overview of how food relates to everyday energy — calories and macronutrients, plus non-food factors like sleep, activity, and hydration.
Macronutrients: protein, carbohydrates, and fat
Protein, carbohydrates, and fat are the three macronutrients. A general look at what each is, where it appears in food, and how to read them on a label.
Vitamin D: forms and food sources
Vitamin D comes in two main forms and a short list of foods. A general overview of D2 vs D3, where it shows up in food, and what labels mean.
Omega-3s (EPA and DHA): food sources
Omega-3s come in several types — ALA, EPA, and DHA. A general guide to the food sources of each and how to read an omega-3 label.
Iron: forms and absorption
Iron comes as heme and non-heme, and absorption varies a lot. A general overview of iron forms, food sources, and absorption basics.
Vitamin B12: food sources
Vitamin B12 is found almost entirely in animal foods, which makes food sources worth understanding. A general overview and label notes.
What is a nutrient gap, and why it matters
A nutrient gap is the everyday distance between what your body needs and what your meals reliably provide. Here's why it matters.
The case for food-first nutrition
Most nutrition wins come from food, not capsules. Here's what 'food-first' really means and how to apply it without overthinking.
Protein needs across life stages
Protein needs shift over time — adolescence, adulthood, pregnancy, midlife, and older age each have different priorities.