If eating 5+ servings of veggies feels intimidating, you’re not alone! 🥦 While many studies show benefits up to 5 servings a day, some show benefits level off at 3 (and a few at 8). The key takeaway: every bit counts, so it’s okay to build up slowly over time.

Coffee Haiku A guilty pleasure? Provides a range of health “percs” Coffee for the win!

Yes, chocolate is good for you! 🍫 A 2017 meta-analysis found those who ate the most chocolate had a 10% lower risk of heart disease, 16% lower stroke risk, and an 18% lower risk of type 2 diabetes. About 1 oz/day seems to be the sweet spot. doi: 10.3390/nu9070688

Dec 12 is National Cocoa Day! Unsweetened cocoa powder packs a Nutrivore Score of 1024 and is loaded with polyphenols, copper, manganese, fiber, magnesium, biotin, iron + more. A nutrient-dense way to warm up — enjoy that hot cocoa! ☕

If you want a new year reset without dieting, come join us! I’m running a free challenge starting Mon Jan 5 that teaches you how to eat, not how to diet. No strict rules, no expensive specialty ingredients, no supplements to buy and no program at the end to purchase. nutrivore.com/nutrivore90/

“I’m going through perimenopause. Eating with nutrition in mind and not calorie restriction helped with my energy levels and the most surprising thing after doing Nutrivore90 was I have less hair falling out.” - Jessica

Fiber = more is better (with a caveat). For every 10 g of fiber per day, all-cause mortality risk drops by 10%. But if you’re low-fiber now, go slow — jumping too fast can cause GI symptoms. Aim to add ~5 g per week (½–1 serving of a root veggie or legume).

’Tis the season to be… nutrient-dense! Many favorite holiday scents come from high-scoring Nutrivore foods like chestnuts, cinnamon, cloves, cocoa, ginger & peppermint. Talk about a holly, jolly, super-nutritious Christmas! What's your fave scent?

Keep almonds fresh! Whole almonds last longer than sliced or blanched, and unshelled last the longest. Store in a cool, dark spot for 3 months, or refrigerate/freeze to extend shelf life. Sour smell or yellow interior = rancid. Choose what you’ll use and store well! 👉 nutrivore.com/shopping-sel...

Almond Haiku 🌰 Raw, roasted, slivered … Delicious and NUTritious, No matter the form.

Research shows that eating two to three servings of fruit per day supports gut health, lowers risk of heart disease, type 2 diabetes, metabolic syndrome, and even protects bone health and lung function. Fruit is nutrient dense and tied to lasting health benefits. nutrivore.com/nutrivore90/

“It’s been a truly refreshing shift, and I’m deeply grateful for the clarity and balance it’s brought to my relationship with food. It has changed my life forever!” - Leigh

Sweet potato greens are even more nutrient-dense than the tuber! With a Nutrivore Score of 1775, they’re rich in vitamin K, carotenoids, polyphenols, B2, fiber + more. And yes—the leaves, stems, and tender shoots of the sweet potato plant are all edible. Unbe-leaf-able!

Sweet potatoes go way beyond fries! 🍠 Try them raw as a crunchy snack, baked into chips, stuffed, spiralized into noodles, used as buns or “toast,” blended into soups, or added to baking for natural sweetness. Even the greens are edible.

Despite the name, sweet potatoes aren’t potatoes or yams! 🍠 They’re actually part of the morning glory family. With a Nutrivore Score of 379, a 1-cup serving delivers vitamin A, carotenoids, copper, B vitamins, manganese, fiber + more. A truly sweet nutrient boost!

The holidays are joyful—but they can also feel overwhelming with all the extra to-dos. This season, make sure to prioritize self-care, whatever that looks like for you: a walk, time in nature, a cozy moment with a pet or a good book. A little “me time” can make the “we time” even better.

"Nutrivore90 is so liberating after so many years of restrictions. I lost 2.5 kg (5.5 lbs) during this challenge without losing muscle strength, weight loss being my goal along side with better health, so I am really happy with that." - Denise

Trying to give beets a chance? • Roast to bring out sweetness • Add lemon, vinegar, or citrus • Pair with bold flavors (garlic, herbs, goat cheese) • Blend into hummus, soup, or smoothies • Try milder golden beets A little prep goes a long way!

Why do some people hate beets? It’s biology! Beets contain geosmin, an earthy compound that some people are extra sensitive to — making beets taste “muddy” instead of sweet. You’re not imagining it! 👉 nutrivore.com/why-do-some-...

Taco night? 🌮 Boost nutrient density with simple swaps: choose tilapia over ground beef, use romaine or cabbage instead of iceberg, and pile on toppings like parsley, cilantro, jalapeño, tomatoes, onion, avocado + olives. Every small step makes a difference!

“This has been a game changer for me. And I have proof-After 3 months, I have lost 4lbs, 30pts on my cholesterol level. And I feel terrific!” - Nancy

Organ Meat Haiku Get over the ick! It’s “offally” good for you. Nutrients galore.

Celery root (aka celeriac) is actually a variation of celery grown for its edible roots, not its stalks! It has a potato-like texture with a mild celery flavor. Great raw in slaws or salads, or cooked—roasted, mashed, fried, or added to soups + stews. A delicious underrated veggie!

Celery leaves are edible and packed with flavor! 🌿 Eat them raw in salads, blend into smoothies, add to soups or stews, dry them for seasoning, or use as a fresh garnish. A tasty way to cut waste and boost flavor!

Nutrivore90 is a completely free nutrition challenge that focuses on building sustainable habits, not dieting. Each Monday you get an email with tips, tools & encouragement to help you improve diet quality while quitting diet mentality. Join the free challenge through the link in my bio.

“I feel so much better… more energy, less brain fog and fewer headaches.” - Jessica Ready for habits that actually stick? Join Nutrivore90 and build a more nourishing way of eating, one small step at a time. It’s completely free to join and we start Monday January 5th! nutrivore.com/nutrivore90/

Staying below the 10% of calories from added sugars does NOT have ANY clear detriment to our health. What does this translate to? If you eat a 2,000 calorie per day diet, you would aim to stay below 4 tablespoons (1/4 cup!) of added sugar per day…

Daikon (aka Oriental) radish looks very different from your “typical” red radish. They are white in color and long and tubular in shape (like a carrot), with a milder taste. Daikon radish has an impressive Nutrivore Score of 5149!

Today I want to introduce or reintroduce you to an amazing food! Radishes!! They have a Nutrivore Score of 5863, making them one of the most nutrient-dense foods on the planet! When it comes to adding crunch to salads, radishes with their uniquely sharp, pungent, peppery, flavor are a go-to.

Radish Haiku Colorful taproot Pungent, peppery flavor Totally rad veg

"Your willingness to share this information has helped me tremendously! have stopped restricting my diet and have greatly expanded my food choices. While I haven't lost any weight my blood sugar levels, blood pressure and sleep schedule have all improved."- Kelly

New on YouTube youtu.be/9gm3aYBZWXY

Love it or hate it, most of us are familiar with the fractal-esque mini green tree-resembling veggie called broccoli! Per serving it delivers 90% vitamin C, 77% vitamin K, 28% biotin, 14% folate plus glucosinolates A typical portion of 🥦 is one stalk, which is more than 1.5 servings! Bonus!!

Broccoli Haiku Crucifer member. Fractal-esque mini green tree. Nutrients galore.

December 6th is Microwave Oven Day! Worried that using the microwave is destroying all the nutrients in your food or worried about microwaves in general? Don’t be! Microwaves are safe to use and microwaving can actually preserve more nutrients than other cooking methods! youtu.be/6hPZx25qeSk?...

“I avoided fruit for so long because so many were eliminated from my diet. I cannot thank you enough for helping me enjoy fruit again!” - Laura

Ready to party like a Nutrivore? This recipe round-up features nourishing appetizers and hearty dips you can serve at home or bring to share at any festive gathering. Delicious, flexible, and nutrient-dense! 👉 nutrivore.com/party-like-a...

Want fewer tears when cutting onions? Try: • Cutting under running water • Leaving the root end intact • Chilling onions 30 min • Using a food processor • Wearing onion goggles (yes, really!) A bit of effort = big flavor with fewer tears!

Why do onions make you cry? When you cut them, enzymes react with sulfur compounds to create a gas called syn-Propanethial-S-oxide. When it hits your eyes, your tear glands kick in to flush it out—cue the burning + tears. Different onions release different amounts, so some sting more than others!

Nutrivore is the path to eating well without dieting and to stepping away from a culture that tells you you are never doing enough. To help more people experience it, I created Nutrivore90. It gives you everything you need to put this approach into practice. nutrivore.com/nutrivore90/

“9 months postpartum and has been really nourishing for me. I feel good and enjoy the increased variety in my diet while having quality of life foods.” - Monique

3 facts about vitamin C! • ~43% of Americans don’t get enough. • It doesn’t prevent colds, but can shorten how long they last. • Higher levels are linked to lower risk of heart disease, type 2 diabetes + stress-related disorders. Top sources: citrus, berries, red peppers, broccoli + leafy greens.

Not a Brussels sprouts fan? Try pairing them with astringent foods like lemon juice, vinaigrette, pomegranates, or cranberries to reduce bitterness. Or serve with a favorite dip or sauce. Blanch first, choose fresh + smaller sprouts, and experiment—some Brussels is better than none!

“So grateful! Not afraid of my favorite store salad dressing, my favorite canned frosting, or store brand conventional canned vegetables.” - Mary

If you struggle to stay consistent with healthy eating, Nutrivore90 is for you. After all most of us know what to do, but doing it every day is the hard part. Come join my free 90-day challenge starting January 5 that helps you stop the cycle of starting over. nutrivore.com/nutrivore90/

Dec 4 is National Cookie Day! 🍪 Store-bought is tasty, but homemade lets you boost nutrient density. Try higher-nutrient swaps like buckwheat or cassava flour, and sweeteners like molasses or maple syrup. What’s your favorite kind of cookie?

Mandarin oranges hold a special place at Christmas for me—I remember getting them as a holiday treat when I was little. 🍊 And they’re nutrient-dense too! A serving (~2½ small mandarins) delivers vitamin C, polyphenols + carotenoids. Orange-you glad it’s a holiday tradition?

Dec 3 is National Apple Pie Day! Apples with skin have a Nutrivore Score of 213 and deliver polyphenols, biotin + fiber—and they’re the biggest polyphenol source in the American diet. Just how much depends on variety so enjoy them all—no bad apples here!.

Beets are beautiful—but messy! To avoid ending up “red-handed,” keep 1–2 inches of stems on and cook beets with skins on to minimize pigment leakage. After cooking, rinse under cool water and the skins slip right off—no peeler needed!

Stop dieting for good! Join Nutrivore90. It is a free 90-day challenge starting January 5 that helps you improve diet quality without rules or restriction. The habits we build help you break the restrict and binge cycle and create something sustainable. nutrivore.com/nutrivore90/