Tips

Choose foods in their most natural form for 80% of your diet for maximum nutrients and minimal additives.

Eat without distractions, savoring each bite to improve digestion and prevent overeating.

Combine a protein source with a fiber source for snacks to crush cravings and sustain energy.

Use the "Plate Method" at every meal for automatic portion control and nutrient balance.

Drink a glass of water first thing in the morning to rehydrate before your coffee or tea.

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.