Eat Better. Understand Your Body.
Plain-language articles on everyday eating patterns, food swaps, reading labels, and the health topics covered in The Food & Disease Prevention Blueprint.
Foods That Support Healthy Blood Pressure (And What to Limit)
A plain-language guide to everyday eating patterns associated with healthy blood pressure — more vegetables, potassium-rich foods, and less sodium.
How to Read a Food Label: Sodium, Added Sugar, and What Actually Matters
Serving sizes, sodium, added sugars, fiber, saturated fat, and ingredients — a practical five-number system for reading any packaged food in under 30 seconds.
The Natural Health Plate: A Simple Way to Build Every Meal
Half vegetables and fruit, a quarter protein, a quarter whole grains, water as the default — how the plate method works and why it beats counting everything.
Everyday Food Swaps That Make the Healthier Choice Easier
Soda to water, white bread to whole-grain, processed snacks to fruit and nuts — small swaps with the biggest cumulative effect on your everyday eating pattern.
Blood Sugar and Your Plate: What to Eat More Of and What to Limit
How fiber, protein, and refined carbohydrates shape blood-sugar responses — and the everyday meal pattern associated with steadier glucose, in plain language.
Eating Patterns and Heart Health: What to Put on the Plate
The everyday eating pattern most associated with long-term heart health — more plants, fish, and unsaturated fats; less processed meat, sodium, and added sugar.