This eight-week study, which was published in JAMA in November 2023, was conducted on 22 pairs of identical twins. During the study, one twin from each pair was matched with either a vegan or an omnivore diet. Because twins are genetically identical, researchers were able to gain important insights into the impacts of each diet, which would not be possible if studying non-twins with differing genetics. Plus, twins who have typically spent much of their lives growing up together have environmental and lifestyle factors in common.

Both study diets were considered healthful, consisting of vegetables, beans, fruit and whole grains with minimal sugar and refined foods. While the vegan diet was entirely plant-based with no animal products, the omnivore diet included chicken, fish, eggs, cheese and other animal products.

During the first four weeks of the study, all of the participants’ meals were provided by the study through a meal delivery service. For the remaining four weeks, the participants prepared their own meals consistent with their prescribed diet. Researchers meticulously monitored their physiological responses, while participants kept a food log. In the show, the researchers discuss monitoring indicators of cardiovascular and metabolic health as well as the biological clock and gut microbiome. These are all currently hot topics in the field of nutrition.

The most profound improvements were seen during the first four weeks of the study. Those on a vegan diet had significantly lower LDL “bad” cholesterol levels, insulin and body weight compared to those on the omnivore diet. These are factors seen as associated with improved heart health. The vegans, on average, lost 4.2 pounds more than the omnivores. Changes in triglycerides and glucose, for example, were not statistically significant.

Considering that 21 of the initial 22 individuals matched with the vegan diet were able to maintain it throughout the study, the researchers surmised that the study demonstrates that a vegan diet is feasible and those who choose it can improve their long-term health in just four weeks. However, it’s important to point out the support, education, training and food resources provided to the study participants that the average person may not be able to access.

The show spends a considerable amount of time discussing the United States food system including the detriments of animal and fish factory farming. While the show dives into the health benefits of eating plants and reducing the intake of animal products, it does not discuss the nutritional value of animal products. To some viewers, it might appear as though the investigation is biased in favor of a plant-based diet.

Ultimately, the Stanford twin nutrition study, while relatively short and small, was unique in that it used pairs of identical twins to control for genetics and lifestyle in order to better compare the cardiometobolic health effects of two diets. It’s clear from both the Stanford twin nutrition study and other studies on plant-based diets that eating more plant foods is beneficial for health and longevity. For those interested in taking the leap to be plant-based, whether for health or environmental reasons, this show might just give you a push to take the leap.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

Researchers looked at the diets of over 20,000 Americans and found that, on average, people consumed an additional 400 to 500 calories per day in snacks. Snacks contributed to about a meal’s worth of calories, or about 22% of daily calories, while providing little nutritional value. The study, which was published in PLOS Global Public Health, reported that snacks were mostly carbohydrate-rich and high-fat convenience foods, sweets, alcoholic beverages and sugar-sweetened drinks.

Healthful snacks can help manage appetite and keep energy levels stable during longer time periods between meals. Some individuals may need to rely on consuming snacks more often such as those who are trying to gain weight, manage blood sugar levels, athletes with higher energy needs and those who get full easily. Choose the right snacks and practice mindfulness snacking habits to reap the greatest benefit. Here are some smart snacking strategies to improve your snacking game:

Choose satisfying snacks

Choosing the wrong snacks can unintentionally make you even hungrier. Ideal snacks contain a combination of protein and fiber that stabilizes blood sugar, appetite and energy levels. Opt for snacks like apple slices and nut butter, whole grain crackers and cheese, a tortilla with turkey or guacamole or a hard-boiled egg with sliced veggies and hummus, for example. If you have some extra time, try making snacks that require a bit more prep time like tuna salad, steamed edamame or a protein shake.

Track your meals and snacks

To assess how your snacking is impacting your overall nutritional intake, consider tracking your food intake for a few days to a week in a food tracking app like MyFitnessPal, Cronometer or Lifesum. Take note of how your snacks stack up and what adjustments may be needed.

Create an eating schedule

Excess snacking can get in the way of eating right at meals. Create a meal and snack schedule that prioritizes balanced meals and helps avoid mindless snacking. Plan healthful snacks that fit within your daily nutrition needs.

Plan snacks for on-the-go

Bring healthy snacks and beverages for on-the-go. It’s easy to fall for unhealthy snacks and sugary drinks when away from home. Plan ahead by bringing smart snacks in the car so you are prepared when hunger strikes.

Make healthy snacking easy

Remember that your food environment affects your eating habits. If you keep cookies, chips and candy at an arm’s reach, you will be more likely to grab them when you get hungry. Instead, keep your healthy snacks ready and easily accessible at eye level in the refrigerator. Stock a bowl with fruit on the counter and place nutritious snacks like nuts, dried seaweed and freeze-dried fruit in the pantry.

Hydrate with less sugar

Sugary beverages like sweetened flavored coffee drinks, juice drinks and sugar-sweetened teas are fun treats, but are often loaded with sugar and calories. Stay hydrated with unsweetened and low sugar beverages like unsweetened tea and coffee, flavored sparkling water, fresh fruit and vegetable smoothies, coconut water and, of course, water.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

The cost of a dozen grade-A eggs at a typical grocery store can range from $3.00 to a whopping $10.00. Considering eggs cost more than ever, are the more expensive eggs worth it? What do the labels on the egg carton even mean? There are common misconceptions about egg labeling, so let’s crack the code to the meaning of common egg carton labels.

Egg Grading

Eggs are graded on a scale of AA, A or B. Eggs are graded on appearance and the firmness of the white with AA being the highest quality. Typically, supermarket eggs are graded A, which is fine for baking and cooking.

Cage-free

While cage-free may sound like an improvement in the treatment of chickens, it simply means that the chickens are not kept in cages. They may still be packed tight in confined hen houses with no access to the outdoors or daylight.

Free-range

Eggs labeled free-range are produced by chickens that must have access to the outdoors at least six hours per day and have two square feet of space per bird. There are no requirements regarding the conditions of the outdoor space.

Pasture-raised

Pasture-raised eggs are produced by chickens that have been raised in a vegetation-covered pasture with 108 square feet per chicken for a minimum of six hours per day. Chickens are fed only grains without animal byproducts and are free to eat the insects and seeds in their natural environment. Pasture-raised eggs are Humane Farm Animal Care certified, a non-profit certification organization.

Due to the superior diet of pasture-raised chickens, the eggs they produce are known to have better flavor and substantially greater nutritional value, including more vitamin D, vitamin A, omega-3 fatty acids and vitamin E.

Certified organic

Organic certification is regulated by the United States Department of Agriculture and means that chickens have access to the outdoors and are fed a feed that does not contain genetically modified organisms, antibiotics or animal byproducts.

Antibiotic-free

As with certified organic eggs, eggs labeled antibiotic-free came from hens that haven’t received antibiotics in their feed or water according to the U.S. Poultry & Egg Association. However, these eggs may not qualify for an organic certification due to other factors.

Natural or Farm-fresh

Terms like “natural” and “farm fresh” are unregulated. These terms may be added to food labels, including the packaging of eggs, but do not impart any important meaning or value.

Overall, eggs are a nutrient-dense food; however, omega-3-enriched and lutein-enhanced eggs are likely the best eggs for their extra nutritional value. Nutrient enrichment and enhancement of eggs is a separate label from those related to the treatment of hens.

There are important factors to consider when choosing the best eggs for you and your family. More nutritious eggs from humanely treated hens may have the best taste, but also the highest price. These are all important factors to consider when purchasing eggs. Keep in mind that savings may be achieved when purchasing cartons of 18 eggs instead of a dozen. Shop around and compare prices at different markets and use coupons to get the best price. If any of your neighbors have chickens, you may be able to score a good deal or a barter for fresh, local eggs.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

With summer travel winding down and back-to-school routines established, September is an opportune time to focus on family meals. To start, family meals create togetherness and foster relationships and communication. Some of the mental and social benefits of eating together include improved performance at school and at work, improved cognition and lower risk of depression and eating disorders. Youth who eat dinner with their parents are less likely to use substances. They are also at lower risk for teen pregnancy, bullying, suicide and violence.

Furthermore, engaging in regular family meals helps children build confidence, self-esteem and resilience while promoting better communication skills. Mealtime conversations help build children’s vocabulary and literacy skills, helping them to score better on academic achievement tests.

Families who eat together also seem to benefit from better nutritional health. A 2020 study published in The Journal of Nutrition Education and Behavior found that family meals increase fruit and vegetable consumption in both kids and adults. Overall, it appears that family meals are protective against weight concerns over time and help promote a positive body image in youth.

The family mealtime environment has the opportunity to provide youth with meal structure, parental modeling of healthy eating habits, socialization and familiarization with a variety of foods. The factors have the potential to positively impact children’s eating behaviors.

While the COVID-19 pandemic led to an uptick in the frequency of family meals, overall family meals have been declining over the past 20 years. Reasons for this decline are numerous, but include the fact that there are more single-generation households, parents and caregivers are working longer hours outside the home, grocery prices are inflated and there is a downward trend in cooking. Plus, many active families are juggling hectic school, work and activity schedules making sitting down together at mealtime particularly challenging.

However, there is good news. We can benefit from family meals any time of day. So consider breakfast, lunch or dinner an opportunity to eat together. Plus, families don’t need to eat together daily in order to reap the benefits of family meals. According to the American College of Pediatricians, kids and teens experience certain health and nutrition benefits from sharing a family meal three or more times per week.

Here are some strategies to prioritize family meals in your home:

Plan ahead and schedule family meals when everyone can be available. However, just two people eating together can absolutely still count as a family meal.

Make family meals more valuable by avoiding the use of cell phones and other screens while eating.

Allow kids and teens to help plan and prepare meals for even greater participation.

Get creative. Consider if eating together at breakfast or on weekends could help increase the frequency of family meals.

Be flexible. While home-cooked meals are great, family meals can take place in restaurants, parks, the beach or even in the office break room.

Try a weekly themed dinner like “Taco Tuesday,” “Breakfast for Dinner” or “Make Your Own Pizza” for a fun twist on family dinner.

Keep conversation light and positive and use family meal time as an upbeat time to connect and recharge together.

Set realistic and achievable goals. If daily family meals are not possible, focus on quality over quantity.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

Loaded with vitamins, minerals, antioxidants and fiber, veggies are known for their health-promoting and disease-prevention properties. New research has ranked vegetables and fruit by their nutrient density or the amount of nutrients obtained per serving. While this information can help us optimize our nutrition, the findings of the study are a bit surprising.

The study by the Centers for Disease Control and Prevention awarded only one vegetable with a perfect 100% score and it wasn’t cauliflower, broccoli or even kale. A lesser-known green vegetable, watercress, took the title as “top superfood”. Watercress is a leafy green vegetable in the Brassicaceae, or cabbage, family that grows in freshwater. It has a strong peppery and even bitter flavor. Watercress is higher in vitamin A and potassium than other lettuces and has more vitamin C than oranges.

While watercress can be eaten raw or cooked, how one chooses to prepare it may depend on the type of watercress. Watercress sprouts or microgreens have a milder flavor and texture, making them perfect for eating raw in salads and sandwiches. Mature watercress leaves have a more intense flavor and fibrous texture making them ideal for cooking in soups and stir-fried dishes or blending into a pesto, smoothies or sauces.

The downside to watercress is that it’s not very common. The other vegetables taking the top five spots in the healthiest vegetable list include Chinese cabbage, chard, beet greens and spinach, which are more easily found in supermarkets, restaurants and farmer’s markets. Other vegetables ranked high on the list include parsley, romaine lettuce, mustard greens and endive. Not surprisingly, leafy greens like leaf lettuce, arugula and kale all scored higher than iceberg lettuce.

The nutrient density list doesn’t stop with vegetables as fruit were included too, but all scored lower than most veggies. The top fruit on the list include tomatoes, lemons, strawberries, oranges and blackberries.

Here are seven tips to add the most nutrient-dense vegetables and fruit into your meal plan:

1. Swap out iceberg salads for spinach, romaine, arugula and leaf lettuces.
2. Add cooked and raw tomatoes to omelets, stews, sauces, salads, and pastas.
3. Incorporate less familiar leafy green vegetables by adding them to staple vegetable dishes. For example, add sautéed chard, Chinese cabbage or beet greens to a broccoli or green bean dish.
4. Include raw endive on a crudité plate with other veggies and dips.
5. Add freshly squeezed lemon juice to homemade salad dressing, soups, smoothies and tea.
6. Try to incorporate one of the top five vegetables into your menu each week.
7. Don’t shy away from frozen vegetables and fruit, which typically contain comparable nutrient levels as fresh produce.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

While gummy vitamins were originally marketed to kids, adults are now their primary consumers. In fact, you can find gummies that are marketed containing multivitamins, vitamin D, probiotics, immune support nutrients, collagen and fish oil to name a few.

While gummy vitamins are used to support health and wellness, are gummy supplements actually healthy?

Gummy vitamins are typically made from gelatin, corn starch, sugar, water and natural and artificial colors and flavors. Gummies labeled as vegan, containing no animal products, may contain carnauba wax, pectin and agar instead of gelatin.

Gummy vitamins are a soaring $6 billion industry, expected to grow by 50 percent over the next five years. With about 30 percent of the population reporting difficulty swallowing pills, gummy vitamins offer an alternative to hard-to-swallow tablets. While some vitamin supplements are available in powder, non-gummy chewable and liquid form, gummies are often favored for their taste and texture. In addition, gummy vitamins tend to be easier to digest, causing less nausea and upset stomach, compared to traditional multivitamin tablets.

While gummy supplements may be easier to consume and more palatable, there are some downsides to gummy vitamins.

Here are some important considerations when choosing gummy supplements:

Gummy vitamins often contain added sugars.

Gummies can contain half a teaspoon to two teaspoons of added sugar (2 to 8 grams) per serving. While this might not seem like a lot of sugar, gummies can contribute to overall excessive sugar intake, especially when one or more gummies are consumed daily. When choosing gummy supplements, read the supplement facts label for added sugars and choose accordingly.

Taking excess doses of gummies may pose a health risk.

While gummy supplements are touted for better taste, this can come with unintended consequences if consumed in excess by either children or adults. Overconsumption of gummy supplements can increase one’s risk of mineral and vitamin overdose, especially fat-soluble vitamins A, D, E and K, which can be stored in the body and lead to toxicity. It is important to follow the recommended dosage of supplements, particularly gummies.

Compared to conventional supplements, gummies can fall short nutritionally.

Gummy vitamins often contain fewer nutrients than conventional vitamins. Gummy vitamins have a shorter shelf life compared to other supplements, resulting in less potency over time. Also, gummies often contain fewer nutrients and lower doses of these nutrients. This means that gummy supplements, which may cost just as much or more than regular supplements, likely offer less nutritional value.

Ultimately, the Food and Drug Administration (FDA) does not review and approve dietary supplements before they enter the market. As with conventional supplements, look for gummy supplements that have been third party tested.

Ideally, get as much of your nutrition as possible from food. When choosing a gummy vitamin, opt for products with less added sugar and stick to the recommended dosage.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

The World Health Organization estimates that cardiovascular disease (CVD) accounts for nearly one-third of all deaths worldwide. The results of a study spanning 80 countries and 245,000 subjects published this month in the European Heart Journal found that the top foods to lower CVD risk are fruit, vegetables, legumes, nuts, fish and whole milk dairy products. They also found that whole grains and unprocessed meats can be included in a healthful dietary pattern in moderation.

Based on the research findings, a dietary pattern beneficial for cardiovascular health should include an average daily intake of two to three servings of fruit, two to three servings of vegetables, one serving of nuts and two servings of dairy. Legumes such as lentils and chickpeas should be consumed three to four times weekly and fish should be consumed two to three times weekly. One daily serving of unprocessed meat or poultry and whole grains, respectively, can be included as part of this heart-healthy dietary pattern according to the findings.

Popular fad diets often used for weight loss such as the ketogenic diet and the paleo diet restrict one or more of these key food groups. It’s possible that weight loss diets that restrict major nutrient-dense food groups like legumes or fruit may be a disadvantage or even harmful for cardiovascular health.

When looking at studies providing evidence for dietary guidelines, it’s necessary to determine if there is any potential bias. It is important to note that there was no specific funding for this data analysis and the studies that contributed to these findings were funded separately and conducted over a 25-year period. While the journal article lists numerous funding sources for the overall body of research, the studies do not appear to be funded by the food industry.

In efforts to decrease the risk of developing cardiovascular disease, here are eight ways to easily incorporate the six key food groups into your eating plan:

Include plant-based meals that highlight beans and legumes such as minestrone soup, lentil soup, bean chili, black bean tacos and bean salads.

Enjoy fish two to three times per week as a nutrient-dense protein source.

Add a serving of fruit and vegetables to each meal and include them as snacks in between meals.

Stock a bowl with pieces of fresh fruit easily accessible on the counter. Use frozen fruit and berries in smoothies.

Enjoy a serving of nuts, about a handful of nuts, like almonds, cashews or pistachios, for example, every day. Add nuts to oatmeal or yogurt or enjoy them plain as a snack.

Incorporate dairy foods like whole milk yogurt and cottage cheese with breakfast or as a satisfying snack a couple of times a day.

Choose fresh meat or poultry instead of processed meats such as deli meat, hot dogs and sausage.

Consume whole grains in moderation and limit consumption of ultra-processed grain products.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

Unfortunately, those with special dietary needs face unique challenges when eating away from home.

Nearly one in five adults report following a special diet. Special diets are sometimes needed to help manage medical concerns or food allergies, requiring limiting or avoiding certain ingredients or foods such as sugar, salt, dairy, nuts or gluten, for example. They may also involve adhering to a dietary pattern such as vegan or vegetarian for ethical or environmental concerns.

Regardless of the reason for special diets, it’s important for guests to have safe, healthy and satisfying food options. While it may not be realistic to serve a menu that 100% accommodates all guests with and without food restrictions, it’s important to offer safe alternatives when able. Whether you are hosting the barbeque or bringing food to a potluck, there are ways to help accommodate those with special dietary needs.

Ask guests about their special diets ahead of time.

By asking your guests ahead of time about their food restrictions, you can plan your menu accordingly. If you are unable to know your guests’ dietary needs before the event, opt to make your menu friendly to the most common dietary needs, which are vegetarian, nut/peanut allergies and gluten intolerance. A barbeque menu that includes veggie burgers, gluten-free buns and a nut-free dessert can be extremely inclusive for those with common food restrictions.

For coastal fun, see: Valuable tips if you’re headed to the beach for the July 4th

Label all dishes.

Those with food restrictions and allergies greatly appreciate when dishes are labeled. Use note cards or sticky notes to indicate items with nuts, shellfish, eggs and other common allergens. Keep gluten-free options separate from those containing gluten and label special dishes made to accommodate guests with food restrictions such as a dairy-free dessert or a low-sodium bean salad. Keep packaged items in their original container so guests can read the food label if necessary.

Include healthful, plant-based options.

Those who are vegan or vegetarian can be unintentionally excluded at a barbeque with typical fare like ribs, burgers and hot dogs. Fortunately, convenient meatless alternatives are easily found at most supermarkets. These include vegan hot dogs, plant-based burgers and meatless “chicken” to name a few. One way to accommodate the entire spectrum of eaters is to include healthy plant foods like beans, tofu, salads, fruit and whole grains in a variety of recipes.

Don’t be afraid to discuss your special diet.

If you have special dietary needs and will be attending a food-focused gathering, let your host know about your diet ahead of time. Offer examples and suggestions of foods that are safe and reasonable options. Offer to bring a dish that you can safely enjoy and share with others. If your dietary needs are severe or particularly unusual it may be best to eat before you go. This can help take the pressure off feeling hungry around foods that may not be appropriate or could cause illness.

Food and nutrition are an important part of treating and managing numerous health concerns. Planning ahead and communicating clearly about special dietary needs are important steps toward making sure your Fourth of July barbeque is safe and healthy for everybody.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

At the same time, there are important considerations to make when starting a food-tracking regimen.

Here is what you need to know about food tracking before you add it to your nutrition and fitness routine:

Popular food-tracking sites, which include MyFitnessPal, Chronometer and MyNetDiary, provide a database with a vast selection of foods and their nutritional facts. Most programs easily track calories and macronutrients – carbohydrates, protein and fat. Many food-tracking programs offer a free basic version and an option to enroll in a paid monthly or annual membership with a cost. While keeping a pen-and-paper food diary does not provide the nutrient data and other high-tech features of an app, this option is still beneficial.

Food tracking has been linked to intentional weight loss and maintenance of weight. Tracking food increases awareness and accountability of food choices and can provide useful insights into eating patterns and potential nutritional gaps. Food tracking can also be used for those with digestive issues trying to better understand potential food sensitivities and intolerances.

There are some potential disadvantages to tracking food. Regular tracking, whether it is short-term or long-term, is a time commitment. Daily tracking can take three to four minutes after each meal or about 15 to 20 minutes at the end of the day. While tracking can improve accountability with a food plan, it can also lead to obsessive thoughts about eating and a hyper-focus on calories. Studies have shown an association between tracking food and eating disorders, and so may not be appropriate for people struggling with disordered eating.

When tracking food, how important for weight loss is it to log consistently every day? The good news is that logging just 30 to 70 percent of the time can still help with losing a clinically significant amount of weight. For those who are not focused on weight loss, but are interested in taking a closer look at the balance of their diet, even short-term food logging can provide useful perspective and insight.

Here are some tips for implementing a food-tracking plan:

1. Know your goal. Food logging can be overwhelming and time-consuming so determine your intentions ahead of time with a clear and concise plan.
2. Familiarize yourself with the app. If you plan to use a food-tracking app, spend some time learning its features and how it works.
3. Try logging as you go. While there’s nothing wrong with logging at the end of the day, logging soon after eating may improve accuracy with less reliance on memory.
4. Do your best to record food amounts. Measuring foods with cups, spoons or a scale is ideal for accuracy in logging, but estimation is fine when measuring is not feasible.
5. Don’t let guilt take over. It’s not uncommon to shy away from logging treats and splurges. Any sustainable plan should include favorite foods and an understanding that not every day goes as planned. Embrace logging even on days that feel off track.
6. Double-check for accuracy. If calories or macronutrients don’t fit your usual pattern, there may be an error in the portion size of foods logged.
7. Don’t forget beverages. While it may not be necessary to track water and other no-calorie drinks, beverages like juice, soda, sweetened tea, alcoholic beverages and milk should be included in the log.
8. Check in with yourself. If logging is not helping you improve your eating habits or is leading to feelings of shame or guilt, food tracking may not be for you and that’s okay.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.

The field of personalized nutrition, sometimes referred to as precision nutrition, is making important advancements thanks to artificial intelligence (AI) and research funded by the National Institutes of Health (NIH).

AI uses computers to perform human-like decision-making and problem-solving. The NIH Nutrition for Precision Health (NPH) study will use AI to create and validate algorithms to predict individual responses to foods and eating patterns. This study is part of a larger All of Us research initiative to better understand how individual human biology influences the effects of diet and environmental, behavioral and social factors on health using data from one million study participants from across the United States.

Precision nutrition is the evaluation of factors like genetics, health data, the microbiome and metabolic responses to food and eating patterns to help choose foods and diets to prevent or treat illness within individuals. For example, previous studies have shown that people consuming identical diets will have different responses in blood glucose, insulin and triglycerides. The findings from the NPH study will have the potential to enrich the field of nutrition, providing data to better individualize nutrition recommendations.

Well-designed studies that look at the role of nutrition in health are important because common causes of death among Americans including cardiovascular disease, diabetes and cancer are nutrition-related. While precision nutrition using artificial intelligence is cutting-edge now, NIH believes that it will become a part of mainstream medical care by 2030. General tips like “drink eight cups of water per day for hydration” and “cut back on sugar for diabetes” could be obsolete due to access to precision nutrition.

Findings from the NPH study will likely help healthcare providers and nutrition experts provide more individualized, evidenced-based nutrition and food recommendations than ever before. While only time will tell how AI will impact daily life, it is already aiming to improve the nutrition and health of humans.

In the meantime, here are some important strategies to create an individualized nutrition and wellness routine:

1. Meet with a registered dietitian to create an individualized nutrition plan that takes into account your family and individual medical history, lab results, lifestyle, fitness and health goals and other factors.
2. Create an eating schedule that works for your lifestyle and nutrition needs.
3. Focus on good sleep hygiene for adequate, high-quality sleep which supports healthy hormones and a sharp mind.
4. Eat a wide variety of nutrient-dense foods.
5. Keep a food journal to increase awareness about your eating habits and to find areas for improvement.
6. Set realistic health goals that are both specific and can be measured by time such as “to walk 30 minutes on weekdays” or “to lower my cholesterol level by 10 percent in six months”.
7. Avoid the hype of trendy foods and diets that are not backed by science.

LeeAnn Weintraub, MPH, RD is a registered dietitian, providing nutrition counseling and consulting to individuals, families and organizations. She can be reached by email at RD@halfacup.com.