Thank you for joining today’s class on simple nutrition habits that can support your overall health and well-being. We explored how food acts as fuel for your body and learned how to make smarter choices with real, whole foods to better absorb nutrients and feel more energized.

Key Takeaways and Next Steps

1. Nutrition Starts with Absorption

It’s not just what you eat, but what your body absorbs that matters. If you’re feeling bloated, fatigued, or weak, it may be a sign your body isn’t absorbing nutrients well. Talk to your doctor about checking your gut health or microbiota if you’re concerned.

2. Eat Real, Whole Foods

Choose foods that spoil naturally—like fruits, vegetables, and whole grains. Avoid highly processed foods with long shelf lives. If bacteria won’t eat it, your body may struggle too.

3. Focus on Macronutrients

Balance your intake of proteins (for tissue repair and muscle maintenance), healthy fats (for brain function and hormones), and good carbohydrates (like fruits, vegetables, and grains) for energy and digestion.

4. Shop the Perimeter

At the grocery store, stay along the outer edges where fresh produce, dairy, and meats are usually found. Avoid the center aisles filled with processed snacks and sugary treats.

5. Small Swaps Make a Big Difference

Replace processed snacks with fruits like berries or green apples. Introduce more colorful veggies into your meals. Hydrate often—water helps with energy, digestion, and even hunger cues.

6. Know Your Protein Sources

When buying fish, opt for wild-caught. For eggs and meat, pasture-raised and antibiotic-free options are best when affordable. Limit red meat to once a week or less.

7. Use the 40/30/30 Rule

Aim for a general balance of 40% good carbohydrates, 30% healthy fats, and 30% high-quality protein on your plate for everyday meals.

8. Watch the Blue Zones for Inspiration

People in long-living regions eat 70–80% plant-based diets. Try to include more plants, legumes, and grains into your meals.

And remember: Always consult with your healthcare provider before making any major changes to your diet or if you suspect issues with digestion or nutrient absorption.