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EATING WELL: SCIENCE APPROVED





Figuring out what really counts as good nutrition can feel like a maze with all the latest diets, trends, and conflicting studies popping up every year. But if you stick to the solid science that’s stood the test of time, some truths stay clear—and they don’t need a viral hashtag to back them up.

Why the Mediterranean Diet Still Wins
Fad diets come and go, but the Mediterranean diet keeps showing up as a winner in research. It’s all about loading your plate with veggies, healthy fats, whole grains, and fish. No calorie counting or complicated rules—just simple, proven eating that’s been backed by decades of solid studies.

Foods That Deserve a Spot on Your Plate

Leafy Greens
Spinach, kale, and Swiss chard are packed with vitamins like folate and minerals like iron. You don’t have to eat them raw; toss them in soups, smoothies, or stir-fries and enjoy.

Small Fish
Sardines and similar small fish bring in omega-3s, vitamin D, and calcium. They’re wallet-friendly, better for the planet, and a tasty way to boost your nutrition.

Whole and Ancient Grains
Grains like purple sticky rice and fonio are making waves for their fiber and nutrient content, keeping you full longer than refined grains ever could.

Fermented Foods
Yogurt, kefir, tempeh—these probiotic-rich foods are more than a trend; they’re key players in keeping your gut healthy and happy.

Food That Fights Inflammation
You don’t need pricey supplements to support your body’s defenses. Mushrooms (including medicinal types), berries, green tea, tropical fruits, and dates are naturally packed with compounds that help lower inflammation and keep you resilient.

Making Healthy Eating Work for You
Knowing what’s healthy is one thing. Sticking to it when life’s busy is another. Here are some easy ways to keep it real:

  • Sneak greens into meals—smoothies are an easy way to do this.

  • Keep frozen fruits and veggies on hand for quick, nutritious options.

  • Swap processed snacks for nuts and seeds that fuel you better.

  • Shop local and choose foods with less packaging to help the environment.

  • Don’t aim for perfect—consistency beats perfection every time.

The Bottom Line
Eating well doesn’t need to be complicated or about chasing social media trends. Focus on whole foods—especially plants and fish—and don’t sweat the small stuff. The best diet is one you can live with and enjoy, one that keeps you healthy without breaking the bank.

Ready to take your nutrition and health to the next level? Working with a health coach at ProTime-Fitness.org can help you build habits that stick, tailor your diet to what fits your life, and keep you motivated every step of the way. Why go it alone when expert support is just a conversation away?

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