Tips

Eating too much sodium can raise your risk of high blood pressure, heart attack, and stroke. More than 70% of the sodium Americans consume comes from packaged and prepared foods. While sodium has many forms, 90% of the sodium we consume is from salt.

Replacing saturated fat with healthier unsaturated fats can help protect your heart. Common sources of saturated fat include fatty meats, full-fat milk and cheese, butter, and cream cheese.

Too much added sugar in your diet can contribute to weight gain, obesity, type 2 diabetes, and heart disease. Added Sugar are sugars and syrups that are added to foods and drinks when they are processed or prepared.

Potassium helps the kidneys, heart, muscles and, nerves function properly. Not getting enough potassium can increase blood pressure, deplete calcium in bones, and increase the risk of kidney stones.

Tip: You don’t have to eat clean 100% of the time to be healthy. Focus on consistency over strict rules, daily small choices (like adding a fruit, drinking more water, or swapping a sugary snack) build long-term wellness.

Tip: Less is more. Choose snacks with 5 ingredients or less that you can pronounce. Real food is powerful; no need for fancy chemicals to fuel your day.

Tip: Healthy fats like avocado, nuts, and olive oil help absorb vitamins and keep you full. Ditch the fear of fat and focus on avoiding ultra-processed snacks that do more harm than good.

Tip: Think of breakfast as a way to set the tone for your day. Choose feel-good fuel like fruit, oats, nut butter, or yogurt to give your body clean energy and your mind a fresh start.

Tip: A healthy gut = a happier mood and stronger immunity. Feed it well with fiber-rich foods, fermented goodies (like yogurt), and whole plant-based snacks because your belly talks to your brain more than you think!

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