NUTRITION RULES THAT ACTUALLY HOLD UP

Dietitians are often asked for the “one rule” that fixes health.

- TDG NETWORK

The honest answer is that there is no single lever; food works through patterns.Rule 1: Build meals from real foods most of the time. “Real” does not mean artisanal; it means foods that still look like their ingredients. The more your day relies on packaged, ready-to-eat salty or sweet foods, the harder it becomes to control calories, sodium and added sugars.

Rule 2: Let plants dominate the plate. Aim for vegetables at every main meal and fruit as a default snack. Guidance converges on about five portions (roughly 400 g) daily.