KTK-Nutrition

Every five years, the U.S. Departments of Health and Human Services (HHS) and Agriculture (USDA) release updated  Dietary Guidelines for Americans . But this year’s 2025–2030 edition marks a dramatic shift — one that Health Secretary Robert F. Kennedy Jr. calls “the most significant reset of federal nutrition policy in history”. Gone is the familiar MyPlate graphic. In its place: a bold, upside-down food pyramid with the message “Eat Real Food” and a new government portal,  realfood.gov , at its base. 🥩  What’s New in the 2025–2030 Guidelines? The new pyramid flips conventional wisdom on its head — literally. Protein, full-fat dairy, healthy fats, fruits, and vegetables now dominate the top. Refined grains and ultra-processed foods are pushed to the bottom. 🔑  Key Messages from RFK Jr. and USDA Secretary Brooke Rollins: “We are ending the war on saturated fats.” — RFK Jr. “Real food that nourishes the body… fuels energy… builds strength.” — USDA “We are realigning ...

Every January, people rush to set resolutions that revolve around restrictions --cutting carbs, giving up sugar, losing weight fast. But 2026 is shaping up to be the year of  adding  nourishing habits rather than taking things away. Nutrition experts are encouraging a more balanced, sustainable approach to wellness. Instead of focusing on deprivation, focus on building habits that support energy, gut health, and long‑term well‑being. Below are simple, science‑backed habits you can start today. Included are some of my and others’ recommendations including those by  a   nutritionist  in London, Kate Llewellyn-Waters, on how you can adopt  a healthier lifestyle.    🥚  1. Prioritize Protein at Every Meal Protein helps keep you full, supports muscle health, and stabilizes energy. In 2026, dietitians emphasize a “smarter focus on protein,” meaning high‑quality sources balanced with whole foods. ( MyFitnessPal )   Top Protein Picks Eggs  ...

Processed meats are everywhere – on breakfast plates, in lunchboxes, at backyard cookouts, and tucked into charcuterie boards.    Think bacon and eggs, hot dogs, deli turkey sandwiches, pepperoni pizza, sausage and pancakes – they’re convenient, tasty, and deeply woven into our food culture.    But there’s a growing body of research showing that processed meats can come with a serious health risk, an increased risk of cancer, especially colon cancer. If you’re trying to eat healthier or you want to reduce your cancer risk, understanding  why  processed meats are linked to cancer—and how to make smarter choices—can lower your risk.  🥓  What Counts as Processed Meat? According to  MD Anderson Cancer Center , meat is considered processed if it has been  smoked, cured, salted, seasoned, or preserved with chemical additives . That includes: Bacon Sausage and bratwurst Hot dogs Deli meats and lunch meats Ham Pepperoni and salami Corned beef J...

Popcorn might just be one of the most misunderstood snacks out there. Yes — it  can  be incredibly healthy… but it all comes down to how you prepare it. 🌾  Popcorn = 100% Whole Grain Popcorn isn’t just a fun snack — it’s a legit whole grain. According to the  USDA , mature dried corn kernels (the kind used for popcorn) count as whole grains and provide fiber, vitamins, minerals, and antioxidants. And just one serving of popcorn supplies about 1/3 of the whole grains most Americans need.  Just  3 cups of air‑popped popcorn  deliver about  3–4 grams of fiber , roughly 15% of what most adults need daily. ( USDA ARS ) Considering 95% of Americans fall short on fiber, popcorn is an easy win. 💪  Why Popcorn Is a Smart Snack Here’s what recent research highlights: Boosts gut health:  Fiber feeds your gut microbiome, supporting digestion, immunity, and metabolism. ( Cleveland Clinic )  Supports weight management:  Popcorn is low‑calo...